Eating smaller meals (about 5 per day) has been scientifically shown to speed your metabolism and cause you to lose more weight than eating an equal number of calories in 1 or 2 meals. Have a protein shake between meals when you're feeling hungry to prevent you from overeating at mealtime. Or, use it as a meal replacement by adding fruit and flaxseed oil for long-lasting energy.
Whey concentrates and isolates are low carb and loaded with BCAAs that help preserve muscle tissue. These are very popular diet powders.
Protein blends combine whey protein with slower digesting milk proteins that will help you feel full longer, keeping hunger at bay.
Meal replacements typically have some carbs and a little more staying power due to their higher calorie content.
Take a thermogenic diet formula containing a blend of ingredients 1-3 times a day before meals. It may boost energy levels, speed the fat burning process, and counteract a slow metabolism resulting from dieting. Typical ingredients include green tea extract, caffeine, bitter orange, yerba maté and more.
Be sure to use formulas with the potencies used in studies that showed clinical results. You don't want a product that just has a token amount of green tea unless it has the same amount of the active ingredient, EGCG, used in the study.
Green tea has gone from an exotic beverage to one of the most popular weight loss ingredients. A green tea catechin called EGCG (epigallocatechin gallate), when combined with caffeine, was shown to boost metabolism beyond that of caffeine alone. Green tea may slow carbohydrate absorption and increase fat burning by improving the function of insulin.
CLA (conjugated linoleic acid) is a fatty acid shown in studies to preserve lean body mass while reducing body fat. It appears that CLA affects two enzymes, one that breaks down fat from the cells and one that breaks down fat in the blood. Studies show a superior loss of body fat and increase in lean muscle mass for those taking 3-6g of CLA per day compared to placebo. It appears that CLA helps people lose more fat, prevents fat from being stored, and spares muscle, too.
Since most CLA products are about 75% CLA and 25% other fats found in safflower oil, take about three 1,000 mg softgels a day. Tonalin is the brand of CLA with which many studies were conducted.
Glucomannan is a natural, water-soluble dietary fiber from the konjac root. It works by absorbing water in your stomach and forming a gel that carries moisture through your digestive system. It also helps you feel full due to its swelling action.
Research shows that it helps delay gastric emptying, slows the absorption of dietary carbohydrates to reduce insulin spiking, improves cholesterol and triglyceride levels, and acts as a prebiotic. Take it one hour before each meal to help you feel semi-full at your meal, which will lessen your desire to overeat.
This ingredient works to increase metabolic rate without the use of stimulants. 7-Keto is produced naturally in the body, but declines significantly after age 30. By age 40, it’s less than half of what it was at age 20. Two clinical studies support the evidence that it appears to regulate fat burning in your body. It may be a promising complement to your diet program.
The trace mineral chromium supports healthy insulin function, which helps regulate blood sugar and is necessary for proper metabolism. Keeping blood sugar levels in check may support weight loss.
The herb hoodia comes from a cactus first discovered in the Kalahari desert of Africa. Traditionally, it has been used to suppress appetite. The active ingredient, P57, acts on the brain like glucose, tricking it into thinking it’s full when you have not eaten. It also helps reduce interest in food and delays the time it takes for you to begin to feel hungry again.
We suggest: Now Foods Mega Hoodia
Eating carbohydrates can send your blood sugar soaring, causing excess blood sugar (glucose) to convert to fat.
Carb inhibitors work by inhibiting alpha-amylase, the enzyme that converts carbs into glucose. This amylase inhibitor is made from white bean extract. It's all-natural and stimulant free. A double-blind, placebo-controlled study of 60 people showed those who took this amylase inhibitor lost an average of 6.45 pounds in 30 days compared to less than 1 pound for placebo. Take 500-1,500 mg of Northern white kidney bean extract before a carb-laden meal.
Chitosan is an indigestible fiber derived from shellfish. When taken before or during a meal, it forms a gel, which binds to dietary fats. This prevents the normal breakdown of fat, allowing it to pass through the body unabsorbed. Take 2-3 capsules before a fat-laden meal.
Many people achieve weight-loss success by slightly reducing calories and using a low carb or low glycemic (low sugar) regimen. Adding supplements will help you burn fat faster.
Be consistent with your diet and exercise plan. Before you know it, you'll be looking better and feeling healthier than ever!
Consult your physician before starting any diet or exercise program.