A balanced diet and an active lifestyle are the foundations of weight loss, but for those looking to go even further, supplements may provide the metabolic boost they need.
Dr. Mark AntonA plastic surgeon from Orange County, California, recently She found The six-pack of supplements he recommends for patients looking to lose weight includes caffeine, green tea extract, glucomannan, garcinia cambogia, conjugated linoleic acid, and L-carnitine.
Of course, supplements can’t replace the need for regular exercise, staying hydrated, eating a high-fiber, high-protein diet, and getting 7 to 9 hours of sleep. Relaxation habits that reduce stress can also help with weight loss and improving your overall health.
1. Caffeine
Caffeine produces a thermogenic effect, increasing heat production in the body. Caffeine increases epinephrine levelsIt releases adrenaline into the bloodstream and stimulates the release of fatty acids from adipose tissue. Known as a stimulant and appetite suppressant, caffeine increases energy and reduces hunger at the same time.
“Caffeine, found in coffee, tea, and many weight loss supplements, can stimulate the central nervous system and boost metabolism,” Anton says. “It has been shown to increase metabolic rate by 3 to 11 percent, contributing to fat burning, especially during exercise.”
2. Green Tea Extract
Green tea extract contains moderate amounts of metabolism-boosting caffeine and is rich in catechins, compounds that promote energy expenditure and fat oxidation.
Anton says that green tea extract is particularly rich in the catechin epigallocatechin gallate, which “helps promote fat oxidation and increase metabolic rate. Clinical studies have shown that consuming green tea extract increases calorie burning by about 4 percent.”
Green tea also has anti-inflammatory properties and is known to have mood enhancing effects.
3. Glucomannan
Glucomannan, an appetite suppressant, is a soluble dietary fiber extracted from the root of the konjac plant (also known as elephant yam).
Glucomannan is the largest When dissolved in water it expands to 50 times its weight. Its consumption has been shown to aid in weight loss by slowing down the digestion and absorption of nutrients, making you feel fuller, suppressing appetite and reducing calorie intake.
4. Garcinia Cambogia
Garcinia cambogia, also known as red mango, is a tropical fruit extract that contains the compound hydroxycitric acid, which has been shown to inhibit fat storage in the body. HCA is also known to suppress appetite and contribute to weight loss.
5. Conjugated Linoleic Acid
Conjugated Linoleic Acid It is an omega-6 fatty acid found in the meat and milk of cows, goats, and sheep. Although technically a trans fat, studies have shown that CLA supplements can help with weight loss. Note that CLA supplements are not naturally occurring, but are made by chemically altering linoleic acid found in vegetable oils.
Anton explains: “CLA is a fatty acid found in meat and dairy products. It is thought to promote fat breakdown and reduce body fat by increasing metabolic rate. Research has shown that CLA supplements can be effective in moderating the loss of body fat.”
6. L-Carnitine
L-Carnitine A natural amino acid produced in the liver and kidneys and stored in skeletal muscle, heart, brain and sperm, L-carnitine plays a key role in the body’s metabolic function by transporting fatty acids into the mitochondria where they are oxidized to produce energy.
Research shows that L-carnitine may reduce fat mass, increase muscle mass, and reduce fatigue, which are factors that promote weight loss.
Anton points out that L-carnitine boosts metabolism and exercise: “It’s been associated with improved fat burning and increased energy expenditure during exercise.”
