7 Supplements That Help With Weight Loss and Two Supplements To Avoid

Over 1/4 of the global population is battling with their weight. This is not a number to take lightly. 

A change of diet to a whole-food plant-based diet is the best and fastest way to lose weight, although supplementation during the initial steps can be beneficial and supportive of the process.

In this article, I aim to shed some light on which supplements can be used to help the weight loss process and explain why these supplements have these effects. I will also look at two common weight loss supplements to avoid, and why. 

The use of these natural products along with a change of diet and adding some exercise when your energy levels rise will help you lose the excess weight in the shortest amount of time. Of course, taking the supplements on their own will have little effect in the long term if there are no accompanying lifestyle changes as well.

So let’s begin:

1. Dandelion

Dandelion enhances metabolism and has powerful laxative effects but is also mildly diuretic so it must be taken with sufficient hydration to ensure you achieve the best results. It is also known to help reduce cholesterol and aids in eliminating waste quickly from the body. It is a great and healthy weight loss supplement, but, as I mentioned, staying hydrated is essential when consuming dandelion.

2. Garcinia Cambogia

The peel of this fruit contains hydroxycitric acid which has been found to have powerful fat burning effects in the body and helps inhibit the production of new fat tissue in the body. Garcinia Cambogia helps block the enzyme citrate lyase, which the body uses to make fat. It also raises levels of serotonin, which reduces appetite. It improves digestion and lowers triglyceride levels and the “bad” cholesterol, LDL levels while raising the “good” cholesterol, HDL, levels; therefore it is a great help in weight loss.

3. Green Tea

Green Tea helps curb appetite thus reducing the consumption of an excessive amount of food. It especially helps prevent overindulgence but also helps to burn fat due to the main antioxidant ingredient in it, EGCG. When you feel like eating but make a cup of green tea instead you will also get powerful antioxidants which will also help keep you looking good and youthful, while also helping to slim you down especially around the belly. It is such a healthy and easy way to lose weight, many more people should be using it.

4. Omega 3 fatty acids

Omega 3 fatty acid supplementation benefits weight loss by helping reduce abdominal fat especially when combined with lifestyle modification intervention. (10) I recommend taking omega 3 fatty acid supplements from plant-based sources to help with weight loss while reducing the risk of heavy metal and other contaminations that may come from fish based supplements.

5. Cayenne Pepper

Cayenne Peppers contain Capsaicin which is proven to reduce appetite and increase fat burning. You can find different types of over the counter chili extracts as fat burning supplements as well as seeing them as active ingredients in commercial brand fat burners, but the best way to get their weight loss promoting properties is by consuming the pepper itself with your food. I know that not everyone can cope with the spiciness of this plant, including me, but those who can cope will find it very beneficial for weight loss.

6. Apple Cider Vinegar

This supplement is one I generally recommend to replace the oil in salad dressings. This is the healthiest form of vinegar, even more than balsamic vinegar. Apple cider vinegar helps you to feel fuller and therefore to consume fewer calories. Studies show that this vinegar helps avoid spikes in blood sugar. Adding apple cider vinegar to your foods as dressing for salad or during cooking are the most common ways to intake this natural supplement.

But do use this vinegar sparingly especially if you are suffering from gut health problems as it may irritate the gut lining.

7. Psyllium and Glucomannan

Psyllium is a soluble fiber derived from the seeds of the herb Plantago ovata mainly grown in India.

Psyllium helps in eliminating body waste products and in reducing hunger.  It helps control blood sugar levels and cholesterol. Psyllium is also found to be a source of prebiotics, non-digestible compounds that feed healthy intestinal bacteria. Psyllium can be fermented by intestinal bacteria having many health benefits. Although psyllium is not recommended for women who are pregnant or nursing and people with asthma. 

A similar fiber is Glucomannan found in the roots of konjac. It promotes fullness by absorbing water. Glucomannan also feeds healthy intestinal bacteria and lowers blood sugar levels, lowers cholesterol and triglyceride levels, and eliminates constipation, a very important step in weight loss.

Supplements I do not recommend taking for weight loss include:

1. Caffeine:

It is a classic among gym buffs and found in all fat burners, and this is because caffeine is highly effective in the short term. Caffeine will make you sweat more, and will raise your heart rate for more extended periods of time, making you lose more calories, but is highly destructive in the long run. Caffeine will exhaust your adrenal glands and lead to the many problems associated with adrenal fatigue such as depression, severe fatigue, hair loss, fluctuating blood sugar levels, and even weight gain. Therefore, in the long term, this supplement will actually have the opposite effect than what you desire.

2. Conjugated Linoleic Acid

Conjugated Linoleic Acid (CLA) is found to boost muscle growth and to curb hunger and is recommended by many as a weight loss supplement. But despite studies on CLA supplementation for changing body composition and the other proposed benefits, results are very discordant. Few studies have evaluated the use of CLA alone or in combination with physical activity in humans, and therefore, the clinical evidence appears to be insufficient and not unanimous regarding the effects on body fat reduction, therefore, I do not recommend this supplement as it is a trans fat.

Conclusion

By adding these different supplements naturally throughout your day, you will improve your chances of losing any extra weight as quickly as possible but only if you pair this with nutritious meals and some daily activity. To find out more about how to incorporate a healthy lifestyle click here.

References:  
  1. Front Pharmacol. 2018 Apr 6;9:321. doi: 10.3389/fphar.2018.00321. eCollection 2018.
  2. Food Chem Toxicol. 2013 Aug;58:30-6. doi: 10.1016/j.fct.2013.04.023. Epub 2013 Apr 18.
  3. J Obes. 2011;2011:509038. doi: 10.1155/2011/509038. Epub 2010 Dec 14
  4. The Journal of Nutrition, Volume 139, Issue 2, 1 February 2009, Pages 264–270
  5. Am J Clin Nutr. 2007 May;85(5):1203-11.
  6. Int J Obes (Lond). 2005 Jun;29(6):682-8. 
  7. Am J Clin Nutr. 2012 Apr;95(4):845-50. doi: 10.3945/ajcn.111.018606. Epub 2012 Feb 29.
  8. Eur J Clin Nutr. 2005 Sep;59(9):983-8.
  9. Nutrition. 2018 Jul 12;57:84-91. doi: 10.1016/j.nut.2018.05.036.
  10. Du S, Jin J, Fang W, Su Q. Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials. Kaser S, ed. PLoS ONE. 2015;10(11):e0142652. doi:10.1371/journal.pone.0142652.
  11. Lehnen TE, da Silva MR, Camacho A, Marcadenti A, Lehnen AM. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. Journal of the International Society of Sports Nutrition. 2015;12:36. doi:10.1186/s12970-015-0097-4.
  12. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417.
  13. Orel R, Kamhi Trop T. Intestinal microbiota, probiotics and prebiotics in inflammatory bowel disease. World J Gastroenterol. 2014 7;20(33):11505-24. doi: 10.3748/wjg.v20.i33.11505.
  14. Anjali Verma, Renu Mogra. Psyllium (Plantago ovata) Husk: A Wonder Food for Good Health. IJSR 2015 4 (9):1581-1585

Leave A Response

* Denotes Required Field