Weight loss has no one quick-fix, but more and more people are turning to dietary supplements which are being promoted for weight loss in the hope these products will help them more easily achieve their weight loss goals.
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While certain supplements may potentially be useful to complement dietary and lifestyle changes, you should be suspicious of any supplement that promises significant weight loss all on its on its own, without you having to make any other changes.
Focusing on a balanced whole foods diet, high in fruit, vegetables good quality protein and natural health fats is recommended rather than embarking on overly-retractive diets.
Finding a physical activity which you actually enjoy is also likely to help you succeed.
In addition, Hannah Braye, nutritional therapist at Bio-Kult, said you may want to consider the following supplements to compliment your dietary and lifestyle changes.
Protein
Sufficient dietary protein has been shown in studies to assist with weight-loss.
Hannah explained: “This is likely because we use more energy digesting protein (the thermogenic effect) and protein helps us to feel full for longer, reducing the need to snack.
“Ensure you are eating some good-quality protein, such as organic/grass-fed meat, fish, eggs, beans, legumes, nuts, seeds, peas or tofu with each meal and snack, and especially after exercise.
“A protein intake of around 30 percent of calories is often recommended as optimal for weight-loss.
“To help meet this increased protein intake, adding a good-quality protein powder (one without artificial sweeteners or additives) to your diet may be useful. For example, protein powder can be added to fruit and vegetable smoothies, stirred through yoghurt or porridge, or used to make energy balls.
“Whey protein has shown particular promise in studies for enhancing body-fat reduction and weight-loss, whilst preventing loss of muscle-mass often seen with weight-loss diets.
“It is recommend to buy a certified organic product.”
Fibre
Fibre plays a key role in regulating appetite. It helps keep us feeling full for longer, reducing the need to snack.
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Fibre rich foods also tend to be low energy density, meaning that you can eat larger amounts, with fewer calories.
Hannah said: “Studies have found that increasing fibre intake can help aid weight-loss, independent of other factors. Easy ways to increase fibre intake through your diet include, having porridge with milled flaxseed for breakfast, eating 2 portions of fruit and 5 portions of veg a day, adding lentils, beans and pulses to salads, soups and dishes such as stews, casserole and shepherd’s pie, and switching to wholegrain varieties of bread, pasta and rice.
“Increasing fibre through supplementation may also be useful. Certain types of fibre have been shown to be particularly effective for weight-loss. For example, the fibre Konjac Glucommanan, from a plant local to Asian countries, has been shown to contribute to weight loss as part of an energy restricted diet (the required dose is 1g taken 3 times a day).
“When taken before a meal, glucomannan has been shown to reduce the hunger hormone grehlin, helping to reduce food intake.”
Probiotics
An imbalance in gut bacteria (known as dysbiosis) has been seen in those who overeat and make poor food choices, according to Hannah.
She added: “In fact, research is indicating that dysbiosis may cause over-weight individuals to retain more calories from the food they eat and influence food cravings.
“Improving the balance of bacteria in your gut by reducing processed sugary foods and consuming more traditionally fermented foods, such as sauerkraut, kimchi, live yoghurt, kefir and kombucha is therefore recommended.
“In addition, taking a live bacteria supplement such as Bio-Kult Advanced Multi-Strain Formulation, containing 14 different strains may be of benefit.
“Live bacteria supplements have been shown to influence the composition of the gut microbiota, improve gut integrity, and restore the microbial shifts characteristic of obesity. A study in 2018 involving 81 obese postmenopausal women who were given a multi-strain live bacteria supplement demonstrated significant differences in their fat percentage and visceral fat levels. Studies indicate that certain mixtures of live bacteria strains could be more effective than single strains in improving metabolic processes associated with obesity.”
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