Are you in a weight loss journey and need a boost? Taking the right supplements can help you on that! Check out my top 6 supplements for weight loss which will give you that “extra” you need.
Let me just clarify one thing for you, there are no magic pills or powders, but supplements, when used correctly together with a healthy diet and with an exercise regimen, can help to support weight loss.
Sometimes our body can be in a deficit of some nutrient and we may not be able to fill that gap with food.
Sometimes we may need a boost to switch our body to another level of burning fat.
There are many reasons where we can apply supplements in our diet, but as the name says, they are supplements and not food replacements!
Please, NEVER replace supplements by food! Food his essential to normal functioning of the human body.
Does All Weight Loss Supplements Work?
There’s many weight loss supplements on the market. I used a few over the years and some of them were new to me during my research.
I’ve started this article with a list of 15 potential good supplement to write about.
As I progressed in my investigation I checked the lack of studies that proved the weight loss results. This led me to remove many of the products of my initial list.
Many of them has no scientific studies proving that they work in humans. My choices are always to the ones who have enough scientific proofs on their effect on humans.
That being said, let’s go deep in my top 6 supplements for weight loss.
1 – Calcium
Calcium boost our metabolism trough thermogenesis.
Thermogenesis is a metabolic process where our body burns calories to produce heat. By burning calories this process may led your body to burn fat resulting in weight loss.
Having a high calorie diet and taking calcium will not produce any results in weight loss.
Calcium is very effective, but on a diet where you cut calories.
Several studies were made on calcium and weight loss.
This study shows that calcium intake increases fat oxidation.
Another study shows that a combination of calcium, fewer calories, and exercise may increase 24-hour fat burning by more than 30%.
2 – Glucomannan
This fiber is found in the root of the konjac and can be sold in the form of powder or pills. In the form of powder can be weird to drink it alone, but you can mixed with tea or other type of beverage.
Its effect is not so much fat burning, but more leave you with the feeling of fullness. This results in less calorie consumption, thus inducing weight loss. Off course that if you don’t have an healthy diet this will not work.
Several studies where made and one of them concludes that Glucomannan can help people lose 8-10 pounds of weight in 5 weeks.
3 – Green Coffee Extract
Green coffee are simply coffee beans that haven’t been roasted yet.
Caffeine and chlorogenic acid are the two substances responsible to help in weight loss.
There are many studies that proofs the effect of green coffee in weight loss. One study shows significant reductions in body weight, body mass index, percent body fat percentage and a small decrease in heart rate.
4 – Green Tea Extract
Green tea is one of the most popular products for weight loss. Most people know that drinking green tea will help them, somehow, burning fat.
Besides that, is an affordable product, tasty and very well tolerable on the gut.
Green tea increases the activity of the norepinephrine hormone that helps the body burning fat. By helping burning fat will cause fat loss and weight loss.
Also, there are plenty of studies for the green tea extract results.
One study concluded that green tea can reduce body weight in obese people.
5 – Probiotics
Several studies have already been done on the effect of probiotics on weight loss. Many of them conclude that the Lactobacillus family may help losing weight and belly fat.
In this study the Consumption of Lactobacillus amylovorus confers a total body fat loss of 4% and the Consumption of Lactobacillus fermentum confers a total body fat loss of 3%.
Another study shows that Lactobacillus rhamnosushelps obese women to achieve sustainable weight loss.
6 – Protein Powder
Protein powders are the most popular and most studied supplements in the health and fitness industry.
It’s not a fat burner or a weight loss inducer but is essential on the muscle sustainability during the weight loss process.
On a weight loss diet, you should increase your protein intake to keep or increase your muscle mass. In a weight loss journey, you don’t want to lose muscle mass and protein powder is essential on that.
The Best of the Best Supplements
My #1 choice for weight loss goes to Green Tea Extract. It’s the most effective and most studied throughout the years.
My #2 choice goes to Protein Powder because of the muscle sustainability. You should always add a protein powder to your diet whatever the diet is.
This article does not mention a few popular products because there aren’t enough scientific studies to proof their results in weight loss or just because the studies made shows that they have no effect on the weight loss. In these categories are products such as:
- Garcinia Cambogia Extract
- Rasperry Ketones
I do not want to be controversial, but from my research and from my personal experience I conclude that there’s many products in the market for weight loss but few of them have reliable and enough scientific studies that proofs their results.
I’m not saying that some of them don’t work on weight loss but if I’m going to put something in my body I want to be almost 100% sure that the product does fit the purpose and some of them have lack of proof on their results.
Leave your ideas and comments about your experiences with these weight loss supplements.
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