02 Oct 10 Evidence Based Weight Loss Supplements
Are you in search of research-backed supplements to promote weight loss? In this article, we’ll take a look at the evidence for 10 of the most popular weight loss supplements, how they work and where you can purchase them from safely.
Before we begin, it’s important to note is that successful, long term weight loss requires more than supplements. Sustained commitment to health, diet and lifestyle optimisation is vital. If you’re ready to overcome your weight challenges, achieve your ideal weight and maintain it long term, we can help. We are a team of qualified, experienced nutritionists who specialise in weight loss. You can use this link to book in for a complimentary call with a member of our team to find out whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to find out more.
HOW DO WEIGHT LOSS SUPPLEMENTS WORK?
First, let’s take a look at the various ways weight loss supplements work. There are several ways that supplements may promote weight loss. They can:
- Increase metabolism (the rate at which the body burns calories)
- Reduce appetite / increase feelings of fullness
- Promote fat oxidation (the breakdown and burning of fat for energy)
- Reduce absorption of carbohydrates and / or fat
- Improve insulin sensitivity
- Reduce fat storage (the likelihood of your body storing energy as fat)
- Promote muscle growth (muscle tissue burns more calories than fat tissue)
10 EVIDENCE BASED SUPPLEMENTS FOR WEIGHT LOSS
Below we will take a look at 10 of the most well researched weight loss supplements, what they are, how they work and which products we recommend.
WHITE KIDNEY BEAN EXTRACT (PHASEOLAMIN)
What is it? Phaseolamin is a naturally occurring glycoprotein found in white kidney beans.
How does it work? Phaseolamin acts as a carbohydrate blocker, inhibiting alpha-amylase, the enzyme that converts carbohydrates into glucose. When carbohydrates break down into simple sugars this can cause blood sugar levels to rise. Excess sugar circulating in the blood stream can then be stored as fat. Inhibiting the conversion of carbohydrates into simple sugars can prevent this process from occurring.
What does the science say? A 2020 study analysed the effects of phaseolamin supplementation on 120 obese men and women. It found that those who took 800mg of Phaseolus vulgaris extract three times daily with meals for 35 days lost an average of 2.24 kg compared with a 0.29 kg weight loss in placebo group.
Buy it here: MyVitamins – White Kidney Bean Extract
What is it? Conjugated Linoleic Acid (CLA) is a specific type of Omega 6 fatty acid. It occurs naturally in dairy and beef.
How does it work? CLA has been shown to support weight loss in several different ways. It increases the body’s metabolism, leading to increased calorie burning and fat oxidation. CLA may help to reduce appetite, increase feelings of fullness and reduce the amount of fat that is stored in fat cells. It has also been found to promote the growth of lean muscle tissue. Muscle tissue burns more calories than fat tissue, so an increase in muscle mass can lead to a higher metabolic rate and increased calorie burning.
What does the science say? A meta analysis of 18 studies found CLA does cause a modest, but significant, reduction in fat loss of about 0.09 kg per week relative to subjects in placebo groups.
Buy it here: Solgar – Tonalin CLA
GREEN TEA EXTRACT
What is it? Green tea contains compounds called catechins, particularly epigallocatechin gallate (EGCG), which are believed to be responsible for its weight loss benefits.
How does it work? Green tea has been shown to increase the metabolic rate; the catechins in green tea can help to stimulate the body’s metabolism, leading to increased calorie burning, even at rest. Green tea has also been shown to increase the body’s ability to oxidise fat, which means that it can help the body burn fat for energy more efficiently. It can improve insulin sensitivity and reduce insulin resistance, which may help to prevent weight gain.
What does the science say? A review of studies was published in 2012 that examined the efficacy of green tea for weight loss in overweight or obese adults. Randomized controlled trials of at least 12 weeks’ duration, comparing green tea preparations to controls for their ability to aid in weight loss, were identified. Those in the green tea group lost on average 0.2 to 3.5 kg more than those in the control group over 12 weeks.
Buy it here: Fushi – Green Tea with Matcha
GLUCOMANNAN (KONJAC FIBRE)
What is it? Glucomannan is a dietary fiber that is derived from the roots of the konjac plant.
How does it work? As a water-soluble fiber, glucomannan can absorb a significant amount of water. This causes it to expand in the stomach, giving a feeling of fullness and reducing the appetite. Glucomannan also delays gastric emptying, slowing down the rate at which food leaves the stomach, which can lead to increased feelings of fullness and decreased hunger. Finally, glucomannan has been found to reduce the absorption of carbohydrates and fats, which can lead to a reduction in calorie intake.
What does the science say? A meta analysis analysed 18 randomised controlled trials and concluded that glucomannan had a non-statistically significant difference in weight loss between glucomannan and placebo. It concluded that the evidence from available RCTs does not show that glucomannan intake generates statistically significant weight loss.
Buy it here: Feel – Glucomannan
What is it? L-Carnitine is an amino acid. L-Carnitine is synthesised in the kidney, liver and brain from two essential amino acids, lysine and methionine.
How does it work? L-carnitine plays a crucial role in the transportation of fatty acids into our cell’s mitochondria, where they are burned for energy. By increasing the amount of L-carnitine in the body, more fatty acids can be transported into the mitochondria and burned for energy, which can lead to increased fat burning and ultimately, weight loss. L-carnitine also helps to increase energy levels by aiding in the production of ATP, which is the primary source of energy for the body’s cells. By increasing energy levels, L-carnitine can help to improve exercise performance and encourage more physical activity, which can contribute to weight loss. Insulin resistance is a common problem in overweight and obese individuals, and it can lead to the development of type 2 diabetes. L-carnitine has been shown to improve insulin sensitivity, which can help to regulate blood sugar levels and prevent weight gain.
What does the science say? A meta-analysis assessed the potential weight loss benefits of L-carnitine. The study analysed nine randomised controlled trials and found that a signiﬁcantly greater loss in weight was observed in participants who received the carnitine compared with control group.
Buy it here: Nutri Advanced – L-Carnitine
GREEN COFFEE BEAN EXTRACT
What is it? Green coffee bean extract comes from coffee beans that haven’t been roasted. It’s understood that chlorogenic acids are they key to its weight loss effects.
How does it work? Chlorogenic acid, has been shown to increase the metabolic rate leading to increased calorie burning. Chlorogenic acid has been found to inhibit the absorption of carbohydrates in the digestive system. Green coffee bean extract has been found to reduce appetite and increase feelings of fullness. This can lead to a reduction in calorie intake over time. Chlorogenic acid has been found to promote the breakdown of fat and increase the body’s ability to burn fat for energy.
What does the science say? Meta-analysis result reveals a significant difference in body weight in green coffee bean extract compared with placebo.
Buy it here: HealthAid – Green Coffee Bean
What is it? Probiotics are beneficial bacteria that line the human digestive tract. They form part of the gut microbiome.
How does it work? Certain strains of probiotics, including Akkermansia, have been researched for their ability to promote weight loss by reducing inflammation, influencing appetite and metabolism, reducing fat accumulation, regulating pro-inflammatory genes, and improving insulin sensitivity. For this reason, probiotics are widely believed to be helpful not only for general gut health, but for weight loss, too.
What does the science say? A systematic review found that Akkermansia muciniphila has potential in modulating obesity by reducing body weight, fat mass, and lipid profile, and improving glucose metabolism and inflammation.
Buy it here: Pendlum – Akkermansia
What is it? Capsaicin is the compound that gives chili peppers their spiciness.
How does it work? Capsaicin has been found to reduce appetite leading to a decrease in calorie intake at meals. It has been shown to increase metabolic rate, leading to increased calorie burning. It has been shown to increase feelings of fullness, reducing food consumption. Capsaicin has been also found to promote the breakdown of fat and increase the body’s ability to burn fat for energy as well as reducing the amount of fat that is stored in fat cells. Capsaicin helps to improve insulin sensitivity, which can help to regulate blood sugar levels and prevent weight gain.
What does the science say? Meta anlaysis ﬁndings suggest that daily consumption of capsaicinoids may contribute to weight management through reductions in energy intake. Data analysis showed that capsaicinoid ingestion prior to a meal reduced energy intake by 74 calories during the meal. If you were to eat three meals a day supplementing capcaisin prior to meals, this would equate to 222 calories a day / 1554 per week.
Buy it here: Solgar – Cayenne
What is it? MCT stands for medium chain triglycerides. MCTs are a type of fat found in oils like coconut and palm oil.
How does it work? MCT oil has been shown to increase the metabolic rate, reduce appetite and increase feelings of fullness. It has been found to promote the breakdown of fat and increase the body’s ability to burn fat for energy. MCT oil has been found to reduce the amount of fat that is stored in fat cells. MCT oil is quickly absorbed and metabolized by the body, providing a quick source of energy. This can lead to increased energy levels, which may lead to increased physical activity and calorie burning.
What does the science say? This study investigated the effect of consuming medium-chain triglycerides (MCT) in solid or liquid form on food intake and satiety response, and found that MCT ingestion results in greater satiety (feelings of fullness after eating) compared to long-chain triglycerides (LCT).
Buy it here: APE – Oraganic MCT Oil
What is it? Protein is an essential macronutrient, found in foods like meat, fish, eggs and tofu. It can also be supplemented in the form of protein powder. Protein is important for many aspects of health.
How does it work? Protein can help weight loss in three main ways. Firstly it is essential for building muscle. Muscle is metabolically active, burning a lot of calories. Therefore the more muscle we have the more calories we burn even at rest. Secondly, protein fills us up and keeps us satisfied make us feel full and require more work for the body to digest than fast-acting refined carbohydrates. Finally, protein has a thermic effect meaning that it prompts a temporary increase in the metabolic rate after you’ve consumed it.
What does the science say? A study compared two groups of subjects on a calorie reduced diet over 12 weeks. Subjects consumed either a whey protein supplement or another ready-to-mix beverage containing the same amount of calories 20 minutes before breakfast and 20 minutes before dinner. Body fat and lean muscle tissue were measured. Subjects taking the protein drink lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.
Explore protein powders: 5 Of The Best Protein Powders
In summary, the supplements mentioned above all have a modest impact on weight loss via different mechanisms. That said, in most cases, the weight loss effects were significantly less than you could expect to experience following a health, diet and lifestyle plan tailored to your needs.
Most of the supplements mentioned in this article are available through Natural Dispensary and can purchased at a discount using our code: PEARSON10. Please note that some supplements can interact with medications. If you are taking medication, check with a medical professional before taking supplements. Always take note of the stated dose and take as directed on the bottle and avoid exceeding this dose.
WORK WITH US
Evidence-based supplements for weight loss could support your efforts to lose weight. However, achieving and maintaining your ideal weight requires more than supplements.
If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. We are a team of qualified, experienced nutritionists who specialise in weight loss. Our five pillar Intelligent Weight Loss Method combines health, nutrition and lifestyle optimisation with mindset coaching and supportive accountability to facilitate lasting change.
You can use this link to book in for a complimentary call with a member of our team. This is an opportunity to talk through your challenges with a qualified nutritionist and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.