You know what to do when you need to lose weight: eat healthy foods, work out every day, and generally take care of yourself. But there is something else that can help you on your weight loss journey or help you get over the hump of a weight loss plateau. Those are supplements.
Many supplements can help you trim your waistline. Here we look at nutritionists and doctors who say which ones are the best. Always talk to a doctor before you add a new supplement to your regimen.
These are great for your gut and your waistline. Probiotics are basically living bacteria giving you many health benefits when consumed. They are naturally occurring in your gut, but you can replenish with supplements. Gut bacteria is important in weight regulation both in terms of weight gain and weight loss.
One big reason for this is that the bacteria has an impact on appetite regulation. If the balance of good and bad bacteria becomes disrupted, the production of short-chain fatty acids in your gut are increased, triggering the production of your appetite hormone. These hormones help to increase appetite and result in weight gain. Probiotics enhance the good bacteria to curb the production of hunger hormones.
Beta-glucan is a well-researched dietary supplement that helps with weight loss because it keeps you fuller for longer, plus it improves blood sugar control, blood pressure and lipids. Here’s a look at the study that shows this. Beta-glucan, a soluble fiber, comes from oat and barley grains, plus it naturally occurs in several other foods, such as mushrooms, yeast, and algae.
Whey protein powder
Whey protein facilitates weight loss when regularly consumed, such as in a smoothie. This helps to retain lean muscle tissue, resulting in increased body strength and metabolic rates, according to this study. Whey-protein supplements were found to increase fat loss and reduce lean muscle in those who are obese.
When taking whey protein powder on top of a calorie-limiting diet, it can lead to body fat loss while at the same time preserving muscle tissue. It’s recommended that you choose one that’s not only economical, but that tastes good and features no added sugars or unnecessary ingredients.
This plant also comes in supplement form, either in capsules or powders. You may also know turmeric as curcumin. This review on the effects of curcumin is very interesting. Curcumin is the active ingredient in products with turmeric, fueling its benefits. Turmeric makes a great addition to your weight loss regimen because of its anti-inflammatory capabilities.
Caffeine helps with weight loss and can even stop the progression of weight gain over time, according to the National Institutes of Health Office of Dietary Supplements. A stimulant, caffeine makes you more alert, increases your energy levels, burns calories, and accelerates the breakdown of fat, according to this study regarding the relationship between weight loss and maintenance. Best results come from habitual intake of caffeine as well as supplementation of green tea.
Green tea offers promising results in regards to weight maintenance. Traditionally made and consumed in China and other Asian countries for many centuries, green tea is now a popular way to lose weight and maintain it.
Research shows the most effective ways green tea helps to prevent weight gain is through the restriction of gut enzymes. This reduces the rate of absorption of sugar and fat, while reducing the amount of calories you process. The nutrients responsible for this are polyphenols and are found in foods such as nuts, berries, and red onions, according to this review that examines the weight-loss effects associated with oxidized tea polyphenols.
Krill oil is a common omega-3 fat fatty acid supplement but it also comes from foods such as oysters, salmon, flaxseeds, and walnuts. Their health benefits include obesity prevention and weight management, says this recent research. Appetite suppression is a big thing that helps with weight loss. Research shows those who incorporate omega-3 FAs into their diet or at least pop a krill oil supplement daily stay fuller for longer periods of time. This means they won’t be as likely to graze or snack later.
Omega-3 FAs also have an impact on fat metabolism, with studies showing omega-3 FAs helping with the regulation of fat metabolism. They do this through the promotion of fat breakdown and the limitation of fat storage and creation. Some evidence shows krill oil can promote overall health through the reduction of LDL cholesterol and triglycerides while increasing HDL cholesterol.
So go ahead and load up on omega-3s in your diet if you want to promote optimal health.