From the Guidelines
The best over-the-counter appetite suppressant is likely Orlistat (Alli), which is available at a dose of 60 mg, taken three times daily with each main meal containing fat. This medication works by reducing fat absorption from the gastrointestinal tract, leading to weight loss 1. According to the study published in Gastroenterology, Orlistat has been shown to result in significant weight loss, with 52.8% of patients losing 5% of their initial body weight and 26.2% losing 10% of their initial body weight 1.
Some key points to consider when taking Orlistat include:
- Taking a multivitamin to ensure adequate nutrition, as Orlistat decreases the absorption of fat-soluble vitamins (A, D, E, and K) 1
- Following a balanced, reduced-calorie diet with no more than approximately 30% of calories from fat at any meal to minimize gastrointestinal side effects 1
- Being aware of potential gastrointestinal side effects, including fecal urgency, oily stool, flatus with discharge, and fecal incontinence 1
Other options, such as phentermine, are available by prescription only and may have more significant side effects 1. Fiber supplements like psyllium husk (Metamucil) or glucomannan (Konjac root) can also help control appetite, but may not be as effective as Orlistat for weight loss 1. Protein supplements like whey protein and green tea extract containing EGCG may provide modest appetite suppression, but results vary between individuals 1.
It's essential to consult with a healthcare provider before starting any supplement regimen, especially if you have any medical conditions or take medications 1.
From the Research
Overview of Appetite Suppressants
- The most effective over-the-counter appetite suppressants or supplements are those that have been clinically proven to promote weight loss and reduce hunger.
- Studies have shown that certain ingredients such as glucomannan, capsaicin, green tea, and caffeine can help suppress appetite and increase satiety 2, 3, 4, 5.
Glucomannan
- Glucomannan is a soluble fiber derived from the root of the elephant yam or konjac plant, which has been shown to promote weight loss and improve lipid and lipoprotein parameters 2, 6.
- At doses of 2-4 g per day, glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals 2.
- Glucomannan may exert its beneficial effects by promoting satiety and fecal energy loss 2.
Capsaicin and Green Tea
- Capsaicin, found in chili peppers, and green tea have been shown to reduce appetite and energy intake, particularly when used in combination 3.
- Green tea catechins may influence body weight and composition by increasing energy expenditure and promoting the oxidation of fat 5.
- Caffeine, naturally present in green tea, may act synergistically with green tea catechins to increase energy expenditure and fat oxidation 5.
Caffeine
- Caffeine has been shown to induce a thermogenic response and reduce ad libitum energy intake 4.
- However, the sample size in one study was probably too small to detect any appetite suppressant properties of caffeine 4.
- Further investigations are required to fully understand the effects of caffeine on appetite and weight loss.