To avoid snacking, meals should have a low glycemic index, along with enough protein, carbohydrates, and fiber. You should also chew food well and eat slowly to achieve a feeling of fullness. Half an hour before each meal, it will be important to drink at least two glasses of water: water being the cheapest and most effective natural appetite suppressant!
There are also natural appetite suppressants such as garcinia cambogia, which is very effective and should be used half an hour before each meal at a dose of one capsule.
There are also other plants containing theine and caffeine, such as guarana, a Brazilian plant, which pairs well with garcinia cambogia.
Spirulina also works very well as an appetite suppressant.
In addition, foods such as potatoes, natural chocolate, oatmeal, or flaxseed are recommended.
In the morning, it is preferable to drink green tea.
As for vegetables, green beans are effective at stopping snacking; as are lettuce, cabbage, and spinach, which reduce hunger.
In addition, citrus juices will be your allies. Ginger and cinnamon herbal teas are beneficial as well.
What the science says: weight
What published research says about the remedies mentioned above, for context — these studies examine material causes, while healing belongs to Allah.
Weight
The Mediterranean diet (olive oil, vegetables, legumes, fish, few processed products) is among the most effective and sustainable approaches for weight according to network meta-analyses (Clin Nutr ESPEN, 2024) (BMJ, 2020); intermittent fasting contributes to this as well (BMJ, 2025). The hadith of "a third for food, a third for drink, a third for air" remains the best rule. Precaution: be wary of "fat burners" and very restrictive diets; unexplained weight loss should be investigated.
