what are the best supplements to take to help weight loss?
What are the best supplements to take to help weight loss? This is a question asked by many people struggling to lose weight. If you are not losing much weight, despite eating a low calorie, low fat diet, then you may be missing out on some vital nutrients that your body needs. This can happen due to a couple of main reasons.
Either you have been successfully losing weight and have now hit a plateau, or you have been quite overweight for some time, which has caused your body to develop a hormone imbalance, such as insulin or leptin resistance. Either way, a helping hand from high quality supplementation could be just what you need.
Even if you are eating a diet that is full of vegetables, fruits, and lean protein sources, you may find that the supplements below, which have been shown to aid weight loss, are just what you need to get your body back in full fat-burning order, or to shift those last few stubborn pounds.
We suggest you try one or more of the following over a period of at least 4 weeks, to see what works best for you.
Best Supplements for Weight Loss
1 – Protein Powder
It is a scientific fact that your body uses up more calories to metabolise protein than it does for carbohydrates or fat. Protein is also the fundamental building block of muscle. So the fact that muscle tissue burns up more calories than fat, even when you are just sitting on the sofa, means that lean protein and toned muscle is your friend.
Don’t be mistaken into thinking you need to build huge amounts of muscle to benefit from this boost in fat burning. You don’t. Just an average amount of muscle contained within a normal person, means that they will use up more calories. Even if throughout the day they are doing exactly the same things as an overweight person.
The added difficulty stems from the fact that not everybody gets enough good quality protein from their diet. So this is where supplementation comes into its own. But before you rush out and get the biggest and cheapest tub of protein you can get your hands on, there is one extremely important point to be aware of:
NOT ALL PROTEIN IS CREATED EQUAL
The cheapest type of protein that one can purchase is normally Whey Protein. However, if you are reading this article it is probably because you want to lose some, or a lot, of weight. In this case animal protein, like whey, is NOT the way to go.
Animal protein causes an inflammatory effect within the body after a couple of hours of consumption. Inflammation within the body is the number one enemy of anyone who is trying to lose weight. Why? Simply because inflammation and excess body fat create a cycle where inflammation leads to fat gain and fat gain leads to more inflammation.
So how do we ensure we get sufficient protein, whilst avoiding the negative effects caused by animal (dairy) based protein powders? You just switch to a high quality plant-based protein powder.
2 – Matcha Green Tea
The health benefits of Matcha Green Tea are nothing short of amazing, so no wonder it has been added to the prestigious list of foods labelled ‘Superfoods’.
From a weight loss perspective, taking Matcha is just as beneficial. The American Journal of Clinical Nutrition featured a study that showed the consumption of green tea had a highly beneficial effect on the body’s ability to burn calories (Thermogenesis). It increased the normal rate of 8-10% up to 35-43%. This speeding up of the metabolism may help you lose weight faster.
Green tea is without doubt a popular drink that does have many health benefits attached to it. It is important to know though that whilst most green teas are indeed beneficial for your health, there are some that are more so than others.
Matcha Green Tea is the best, having antioxidant values that are 137 times higher than some green teas. The main reason being that Matcha is a powdered form of the complete tea, so you get more bang for your buck so to speak. Even so, not all Matcha Green Teas are the same. Whilst more expensive, the best Matcha Green Tea comes from Japan, with grades ranging from high to low.
Basically, ceremonial or A grade is the best. Culinary grade is best avoided, and Matcha Teas from China, whilst they are still good, vary considerably in quality. As a general rule of thumb, go for Japanese Organic top grade Matcha Green Tea. If you’re taking it to help with weight loss, there is little point paying for an inferior product.
3 – Probiotics
Years of eating a whole host of rubbish foods results in creating a bad environment in the gut. One that kills off most of the good bacteria, and lets the bad bacteria thrive. This is possibly the biggest factor that prevents you losing weight. Even though you start eating more healthy foods, your body can’t get the maximum benefit. You may even end up with an upset stomach!
The good news is that it is relatively straightforward to enable your good bacteria to return and thrive. Simply take a decent probiotic supplement. Ensure the one you choose contains at least 50 billion CFU from 10 different strains.
4 – Apple Cider Vinegar
Apple Cider Vinegar activates an enzyme called AMPK, which acts a bit like a fuel gauge. If energy levels are low, it tells the body to stop storing fat and start burning it instead.
It has also been shown that consuming vinegar with a meal reduces the spike in blood sugar, insulin, and triglycerides. It also appears to work particularly well for those who are insulin resistant, and in danger of developing Type II Diabetes.
As well as cutting the blood sugar spike mentioned above, studies also show that taking apple cider vinegar can make you feel twice as full, which obviously works great as an appetite suppressant.
Finally, it is believed that acetic acid, as found in apple cider vinegar, also blocks fat accumulation. All in all, Apple Cider Vinegar is a superb supplement for anyone looking to lose weight.
5 – Multi-Vitamin
Many vitamins are essential for weight loss. Vitamin D helps your body decide whether to burn fat or store it. A lack of it can lead to cells converting sugars into fat instead of energy.
Vitamin B12 helps the body convert food into energy instead of fat. It is also great for those who lack the energy to get out and walk.
If possible, try to get a multi-vitamin that also has calcium. Calcium is great for bone health, but studies show it may also increase weight loss on a low calorie diet.
There are many supplements on the market that promote themselves as aiding weight loss in one way or another. However, in our view, the above supplements are all you really need. They will help you achieve your weight loss goals without breaking the bank!