While these supplements are not mandatory some are highly recommended. Supplements do not in any way affect your weight loss results but they do make life easier to achieve your macro goals such as protein intake and various micronutrients. The useless ones are called out!
Whey protein is the most common of all supplements it is probably the most effective. It simply helps you to achieve your macro goals and protein intake. protein is a very satiating macronutrient. it is well known that protein can aid weight loss and protein powder can boost energy expenditure by 80-100 calories per day and make people automatically eat up to 400 fewer calories per day. Studies have shown that replacing other sources of calories with whey protein combined with exercise can cause weight loss while increasing lean muscle mass if you’re trying to lose weight a weight protein supplement can help you both lose weight and meet your macro goals.
Click here for pricing on Amazon.
Protein powder allows you to hold on to your muscle and is an easy and convenient source of protein. Protein powder comes in various forms such as whey concentrate, isolate whey, and plant-based. In the transformed 30-day weight-loss challenge we recommend an isolate whey (No carbs or fats) or a plant-based isolate if you’re vegan or prefer to up your plant intake here are the brands that I recommend. You can check out the prices here on Amazon
Conjugated linoleic acid CLA
CLA has been a popular fat supplement for years CLA is one of the healthier trans fats and usually found in some fatty animal foods like cheese and butter that are grass-fed. CLA May reduce appetite boost metabolism and stimulate the breakdown of body fat.
In a major review of 18 different studies, CLA caused weight loss of about 02 or .01 kg per week for up to six months. Side effects CLA can cause various digestive side effects and may have harmful effects over the long-term insulin resistance and increased inflammation the bottom line clas and effective weight loss supplements but it may have harmful23 effects over the long-term so do not use continuously for over 3 months this is the product I recommend here is the pricing on Amazon
Green tea extract is a popular ingredient in many weight loss supplements this is because numerous studies have shown the main antioxidant in it EGCG to a fat-burning many human Studies have shown that green tea extract can cause an increase fat burning and cause fat loss especially in the belly area green tea extract is generally well-tolerated it does contain some caffeine and may cause symptoms in people who are caffeine sensitive This is a brand I recommend and here’s pricing on Amazon
Caffeine is the most commonly consumed psychoactive substance in the world is found naturally in coffee green tea and dark chocolate and decided to many processed food and beverages caffeine is a well-known metabolism booster and is often added to the commercial weight loss supplements. Short-term studies have shown that caffeine can boost metabolism by up to 11% and increase fat burning by up to 29% studies show. There’s no need to take a supplement or a pill with caffeine in it the best sources are quality coffee and green tea which also have antioxidants and other health benefits.
The rate at which you burn calories at rest is called resting metabolic rate (RMR).
The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight.
Interestingly, most of the increase in metabolism is caused by an increase in fat burning (13).
One study showed that caffeine increased fat burning by as much as 29% in lean people, while the increase was only about 10% in obese people (14).
Green Tea Extract
The green tea extract is a substance found in green tea leaves and has been shown to deliver many benefits, one of which is an aid in fat loss.
It can increase fat oxidation rates by as much as 17% in healthy people.
It can also induce thermogenesis and increase metabolic rate.
Green tea also contains caffeine which we already covered and found to be a good fat-loss helper. 40 41
BOTTOM LINE: Green tea delivers many health benefits. It’s also calorie-free and benefits your fat-loss efforts. It is a great supplement to take on its own or in a fat-burning
supplement. You can find green tea extract in most health food stores in pill form or here on Amazon
A recent review of well-designed studies on probiotics and weight loss in people with overweight and obesity suggests that probiotics can help you lose weight and lower your body fat percentage (28).
In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks (29).
Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (30).
Women taking the probiotics lost 50% more weight over 3 months, compared with those taking a placebo pill. They also continued to lose weight during the weight maintenance phase of the study.
In one well-designed study, 114 adults with obesity were given either the probiotic Lactobacillus sakei or a placebo for 12 weeks. Those taking the probiotic experienced significant decreases in both body fat mass and waist circumference (31).
Here is a good one on Amazon
Yohimbine is a substance found in the Pausinystalia Yohimbe plant that has been shown to help speed up fat loss. They assigned the subjects of the study to one of two groups:
One took tablets that contained 20 mg of Yohimbine, twice per day. The other took identical-looking tablets, containing cellulose.
Yohimbine didn’t show benefits for muscle mass and performance. But it did show a reduction in body fat percentage compared to the placebo group.
Yet, despite these findings, you need to take Yohimbine while fasted for it to have an effect. So if your intermittent fasting this should work for you. So we give this one a thumbs up!
You can find it at most supplement shops or here on Amazon
It is a small, green fruit, shaped like a pumpkin.
The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in Garcinia Cambogia extract, which is marketed as a diet pill.
One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups (3).
While it might help with controlling craving as we can see from the largest study of 130 people the results from the placebo group were the same as the group given Garcinia Cambogia. So we call this one out as ineffective. You can still check it out here on Amazon
Here another one that’s fluffy with marketing
Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.
In isolated fat cells from rats, raspberry ketones increase the breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss (17).
There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain (18).
So this one is 100% on the not studied enough list. So I’m placing this on the waste of money list. You can purchase ketones on Amazon
Carnitine is synthesized in the body from the amino acids lysine and methionine. The molecule is involved in fatty acid metabolism.
You can find carnitine in many foods. Red meats such as beef are the best options to add to your diet. Fish and milk are also good sources.
In essence, carnitine transports the chains of fatty acids into the mitochondrial matrix. Thus, allowing the cells to break down fat and get energy from fat reserves.
Carnitine has also been shown to increase endurance in athletes who have taken a 3 or a 4-gram dose before running.
Furthermore, I found a dozen or so studies about carnitine’s effect on fat loss and body composition. Sadly they did not show any significant
benefit of taking carnitine to speed up fat loss.
From what I’ve researched, I’ve come to the conclusion that carnitine doesn’t seem to have a significant impact on fat loss.
But, it can be useful to boost energy levels and help push through difficult workouts. You can find it here on Amazon
Apple Cider Vinegar
It may not be a magic elixir, but this ancient ingredient can lend a helping hand in the battle of the bulge. While celebrity endorsement pushes ACV as a great way to reduce belly fat you have to take the advice with a grain of salt. Let’s look a little deeper.
In a study performed on mice, apple cider vinegar improved the way in which the liver and muscles absorbed sugar from the blood. These findings show that it can potentially keep your blood glucose level regulated (below 110 mg/dl), which will help your body burn stored fat on a regular basis. If you have diabetes or even pre-diabetes, adding apple cider vinegar to your diet may help improve insulin sensitivity and reduce a blood sugar spike. Again this is in mice, not humans.
I do take ACV before my meals to curb my appetite and I do find it effective in that regard. However, a Harvard University study concludes that the effect is minimal at best. So this is a tossup supplement. Have a tablespoon of ACV before each meal won’t hurt but don’t expect miracles. You can find apple cider vinegar at most grocery stores these days or on Amazon.
Multi-Vitamins for Weight Loss
Let’s face it when you on a calorie deficit for periods of time it’s nice to know that your micronutrient intake is covered. So what are the best vitamins for weight loss?
Just make sure that your multivitamin covers a full spectrum from Vitamin A to Zinc and includes B vitamins
In 2010 study researchers looked into the underlying health levels associated with commercial weight loss programs. They published their findings in an eye-opening article, Micronutrient quality of weight-loss diets that focus on macronutrients: results from the A TO Z study.
The study took an investigative look into the overall micronutrient quality of many weight-loss diets and programs. This means that they wanted to know if people adhering to these diets were getting all the vitamins and minerals they need to be healthy while losing weight. They compared overweight women randomly assigned to one of four popular commercial diets that varied primarily in macronutrient distribution (low carb, low fat, low calorie). The diets evaluated were Atkins, Zone, LEARN (Lifestyle, Exercise, Attitudes, Relationships, Nutrition), and the Ornish diet. Their nutrient levels were compared between the four groups at 8 weeks and within each group at 8 weeks to see if any of the groups were at risk of micronutrient inadequacy. While some diets had a lower risk of inadequacy, all groups showed some sort of deficiency in things like vitamins A, B-12, C, E, and K, thiamine, folic acid, iron, magnesium, and zinc. So the bottom line is this. Take a multivitamin! Here is one we like on Amazon
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