Popular Weight Loss Supplements And How They Work
December 6, 2023
In order to lose weight we need to be in a calorie deficit - this means we need to use more energy than what we consume! However, certain foods and supplements can help with weight loss, by for instance increasing our energy expenditure or helping us reduce our calorie intake. If you are looking for supplements to help with weight loss, it’s important to have an idea of how they function; so let’s have a look at 5 popular weight loss supplements and how they work!
Apple Cider Vinegar
Apple cider vinegar is well known as a supplement that is effective in balancing blood sugar levels, and has been widely studied for a variety of benefits. Research on the effect of apple cider vinegar and weight loss however, is mixed, and more high quality studies are needed to determine its true effect on weight management. However, studies have shown that apple cider vinegar supplementation alongside a calorie deficit can contribute to a reduction in BMI, body weight and hip circumference compared to placebo. Apple cider vinegar has been found to help suppress appetite, which can help reduce energy intake - leading to weight loss!
Berberine
Berberine is a supplement that has recently grown in popularity, and is often referred to as “nature’s ozempic” as it’s comparable to the popular weight loss drug. Studies have found that berberine supplementation aids weight loss by decreasing BMI and waist circumference! Berberine has also been found to regulate the breakdown of fats and sugars, by stimulating the secretion of insulin, which promotes the breakdown of sugars and limits the storage of fats in the body!
Green Coffee Bean Extract
Green coffee bean extract contains caffeine, which is a stimulant that can help increase energy levels - this can result in a slight increase in energy expenditure which helps “burn” more calories. Increased energy can also help increase physical activity levels which can help with weight loss. But caffeine isn’t the only compound in green coffee bean that contributes to weight loss - decaffeinated green coffee beans have also been found to contribute to positive weight loss because of their chlorogenic acid content. One study found that consuming coffee high in chlorogenic acids led to weight loss and reduction in abdominal fat in obese adults. Chlorogenic acids can also help regulate the breakdown of fats, which can help reduce cholesterol levels!
Glucomannan Konjac Fibre
Glucomannan Konjac fibre is a water-soluble fibre that can absorb up to 100 times its weight in water, it's often used in low-calorie noodles and can also be taken in the form of a capsule. Studies show that Glucomannan Konjac Fibre supplementation can contribute to significant weight loss by decreasing appetite and inducing feelings of fullness. The study showed that supplementing glucomannan konjac fibre lead not only to a reduction in body weight, but it reduced body fat without reducing fat free mass and bone mineral density! Glucomannan can be considered a practical approach to weight loss as it encourages a reduction in calorie intake by promoting satiety, and it doesn’t cause any adverse effects!
White Kidney Bean Extract
White kidney beans, also known as cannellini beans, contain α-amylase inhibitors - these are considered “carb blockers” as they have the ability to “block” α-amylase, which is the enzyme that helps break down carbohydrates in the body. This leads to less calories being absorbed after eating and can help with maintaining a calorie deficit. One study showed that supplementing white kidney bean extract led to a significant reduction in body weight, fat mass and waist circumference compared to placebo.
The Bottom Line
Although supplements can be effective tools in assisting in weight loss, a caloric deficit is essential in order to effectively lose weight. Weight loss supplements may aid weight loss by helping to expend a little more energy, or by making us feel fuller resulting in less food consumed. It is important to note that taking supplements alone without any dietary or lifestyle changes is unlikely to result in any significant weight loss - think of it as a collaborative effort! If you would like to try some supplements to complement your weight loss journey, check out the MOBU range!
Have you tried any of these weight loss supplements? Let us know in the comments below!
