WHAT ARE THE BEST SUPPLEMENTS FOR WEIGHT LOSS? 4X PT OF THE YEAR ANSWERS...
Mar 16, 23 | News | 0 Comments
Introduction
Weight loss, more specifically fat loss can be a difficult task to adhere to and stay consistent with, especially for individuals who are beginners in the gym and are just starting their health journey. It is widely known that energy balance is the deciding factor to weight loss whereby energy intake (calories in) is outweighed by energy output (calories out), this is known as a calorie deficit.
Supplementation can help with achieving a calorie deficit quicker and more consistently, however choosing the right supplements can be quite overwhelming and confusing for those who are new to using them as there are so many available on the market.
Using scientifically backed research, we will discuss the best weight loss supplements to help beginners on their journey.
Protein Supplementation
Protein, arguably the most important macronutrient available to us is an excellent supplement to aid with fat loss. Protein intake provides satiating effects and a feeling of fullness which can lead to a reduction of calories via a suppression in appetite.
Protein is also the dominant factor in increasing muscle mass, which can therefore lead to increased calorie expenditure via a boost in metabolic rate as muscle mass burns more calories than fat because muscle mass is pound for pound more metabolically active and requires more energy to maintain in comparison to fat.
Another benefit of protein is its positive impact on Thermic Effect of Macronutrient (TEM) whereby the body burns a percentage of calories through digestion. Protein costs the body the most energy to process and therefore burns more calories compared to its counterpart macronutrients ‘Carbohydrates’ and ‘Fats’ when consumed.
All things considered, it’s no surprise that studies published across multiple journals show that those who have a high protein diet experience greater fat loss results compared to those who have a low protein diet.
Therefore, including protein supplementation such as Critical Whey or Diet Whey into your diet may prove to be beneficial in retaining muscle mass and enhancing fat loss.
Fibre Supplementation
Like protein, fibre can increase fullness and satiety therefore leading to potential weight loss via a reduction of calorie intake through appetite suppression.
Another benefit of fibre is regulated bowel movement and improvement of overall digestion health which can optimise nutrient intake. Multiple studies show individuals who have high fibre diets generally lose more weight compared to those who don’t. Fibre intake can be improved by eating more fruits, vegetables, beans, and legumes.
However, a fibre supplement such as Critical Greens may prove beneficial to individuals who don’t particularly like fruits or vegetables, and therefore provide substantial fibre intake without the additional calories.
Omega 3 – (Fish Oil)
These are essential fatty acids which offer a whole host of positive health benefits such as helping to reduce inflammation and improving heart health.
Their importance is highlighted by the fact that the westernised diet is typically dominated by Omega 6 and Omega 9 fatty acids and therefore dietary consumption of Omega 3 is vital to obtaining a better ratio across all essential fatty acids.
Omega 3 fatty acids are one of the most researched supplements on the market, multiple studies have concluded that those who achieve a better ratio of Omega 3 fatty acids show a greater reduction in body-fat compared to those who don’t. The mechanism behind this is through improved blood sugar control and insulin sensitivity, which helps to suppress appetite and therefore results in the likelihood of consuming less calories.
Omega 3 Soft Gels 1000 could be a good supplement to incorporate within your diet as they include 1000mg fish oil per capsule and contain high amounts of EPA and DHA which are responsible for contributing to the heart health benefits.
Green Tea Extract
Multiple studies including a study published by the International Journal of Obesity have shown that those who consumed green tea extract seen significant reductions in body-fat, body mass, and waist circumference in comparison to those who didn’t.
Green tea extract contains high amounts of antioxidants known as ‘catechins’ and they are regarded to be the most active ingredient responsible for weight loss. They can promote fat loss via, boosting metabolism, improving insulin sensitivity, reducing fat absorption, and suppressing the appetite.
Our CLA, L-Carnitine and Green Tea Extract supplement may be of benefit to include within a healthy weight loss plan as all 4 of the mechanisms above are all attributed to Green Tea Extract.
However alongside Green Tea Extract is the inclusion of CLA and L-Carnitine which also have combined weight loss properties of their own and offer further additional support to your weight loss goal.
Conclusion
In conclusion, the above supplements are by far the most researched, developed, and therefore safest supplements available on the market with endless amounts of scientific studies to support their findings. However, although they all offer further weight loss support and can help you achieve your goals quicker, they are not fairy-tale solutions of their own and their consumption must be aligned with recommended dosages alongside an active lifestyle and a healthy diet to obtain a calorie deficit in order to lose body-fat and improve overall health.
Written by Kevin Poole MSc, BSc
- 4 x PT of the Year
- Fitness Expert & Educator
- Transformation Specialist
Instagram - @kevinpoolefitness
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