It’s already February, and if you’ve resolved to knock off some of those extra pounds, I trust you’re still on track. In addition to exercising regularly and cutting back on unhealthy fats and refined carbohydrates, you may be looking for something extra to nudge that scale toward your goal. There are a whole slew of products out there that claim to help with weight loss. But do they work? Let’s take a look.
Green Tea Extract. You no doubt know about green tea’s numerous benefits, including protection against cancer, inflammation, and other ills, but you may not know that it also increases thermogenesis, or fat burning. Most of the credit goes to epigallocatechin gallate (EGCG), green tea’s most potent polyphenol. One particular extract, GreenSelect, has been shown to in clinical trials to simulate significant weight loss. The research is so impressive that I’ve include 300 mg of GreenSelect in Metabolic Essentials, along with other herbs vitamin D and magnesium.
5-HTP. If food cravings, particularly for bread, pasta, and other carbohydrates, are your hot button, 5-hydroxytryptophan 5-HTP may help. I’ve recommended this supplement in the past as a safe, natural therapy for depression because it boosts brain levels of serotonin, a neurotransmitter involved in the regulation of mood. Serotonin also affects appetite, and low levels may cause uncontrollable hunger and carbohydrate cravings. Serotonin deficiencies are at their worst during the winter. They are also more common in people with hormonal imbalances, and in those eating low-calorie diets, particularly low-protein diets, which may not provide enough of the amino acid precursors to serotonin. The suggested dose is 50-100 mg once or twice a day.
Starch Blockers. Extracted from white kidney beans and other sources, starch blockers inhibit the activity of an enzyme that breaks down starches, so these carbohydrates pass through the body unabsorbed. If carbs are your hot buttons, taking a starch blocker such as Phase 2 before meals may be helpful. The usual dose is 1,000 mg 5-10 minutes before starchy meals.
Irvingia gabonensis. This botanical, derived from a West African fruit tree, inhibits enzymes involved in glucose absorption and fat conversion. In addition, it modulates adiponectin and leptin, hormones involved in insulin sensitivity, appetite, and energy expenditure. Studies have demonstrated significant improvements in weight, body fat, blood sugar, and cholesterol. The recommended dose is 150 mg twice a day.
Exercise Your Common Sense
These are by no means the only supplements that may help with weight loss. As you set your weight-loss goals and strategies, keep one thing in mind: There is no such thing as a magic pill. Effective weight loss requires regular exercise, caloric restriction, social support, and determination. Targeted supplements, however, may give you the boost you need to get started on the path to fitness.
