5 Best Natural Supplements For Weight Loss

Weight loss is something that most people are struggling with every day.

Considering the growing number of people suffering from weight issues, we are going to share with you the list of the 5 best natural supplements for weight loss. 

All the supplements that we are going to list below have been cited to boost your metabolism, reduce fat absorption, and help your body burn more fat.

What are those natural supplements? 

1. Caffeine 

Caffeine is something that is most commonly known to help weight loss. This is one of the active ingredients in coffee, green tea, as well as cocoa beans.

Not just this, caffeine is also a very common ingredient in most of the fat burners.

• Caffeine helps boost metabolism which in turn helps you in burning fat.
• Several studies show caffeiene boosts the body’s ability to not just burn fat, but also keep you exercising at a high level. Some experts suggest taking caffeine supplements can increase metabolism temporarily up to two hours by 16%. 

In addition, caffeine is also known to improve your performance in the gym through focus, which makes it a semi-nootropic.

Just some word of caution: One thing that you need to remember when it comes to caffeine, consuming it daily will make your body grow tolerant to its effects. It’s recommended to cycle your caffeine intake.

One cup of brewed coffee is about 90 mg caffeine. If you want to prevent your body from being tolerant to caffeine, you can try taking two cups of coffee for three days, then only one cup for the next three days, and repeat.

This prevents the neurotransmitters the body uses for caffeine to “adapt” to consistent stimulation, which can prevent you from requiring higher doses to achieve the same effect.

2. Green Tea

Green tea extract is a concentrated form of green tea that is known for several health benefits. Since it is rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), it is an effective natural weight loss supplement.

In addition to those two components, green tea has been cited to initiate the process of thermogenesis to burn fat in your body.

Across 6 different studies conducted by researchers, they found that the combination of green tea extract along with the caffeine can help burn fat in a more efficient manner. 

Phytocopeia Epicatechin is another compound found in green tea. Like EGCG, it’s also associated with various health benefits including weight management.

3. Protein Powder or Protein Supplements

Protein is great especially when you are trying to lose weight.

Being on a high protein diet can not just help you burn fat but will also boost your metabolism and curb your appetite.

One of the study conducted on 60 overweight subjects showed a correlation between a high protein diet and higher energy expenditure. It also helps that protein is naturally filling, so it easily suppresses appetite. 

4. Soluble Fiber

There are two different types of fibers – soluble and insoluble.

Soluble fiber is the type of fiber that absorbs water in your digestive tract while forming a gel-like substance. They are generally good for cardiovascular health as they’ve been shown to reduce cholesterol levels.

The formation of gel in the stomach contributes to appetite suppression, which reduces overall caloric intake and, therefore, fat conversion.

While you can fine soluble fiber in several food items, still there are several different soluble fiber supplements in the market. 

Insoluble fiber is fiber that passes through our body. They can’t be digested by the body, but is used to improve stool movement.

There’s also evidence for weight management benefits when it comes to insoluble fiber, mainly due to how insoluble fiber sources are mostly vegetables – foods that are filling, but are low in calories.

5. Yohimbine 

Yohimbine is the substance that is found in Pausinystalia Yohimbe, a tree that is commonly found in Central and Western Africa. This substance is commonly used as an aphrodisiac.

But along with that, it also has fat burning properties. It works by blocking receptors called alpha-2 adrenergic receptors. 

These receptors are responsible for binding the adrenaline to suppress its effects, encouraging the body’s fat burning process. With Yohimbine blocking these receptors, your body can prolong the effects of adrenaline. 

A study has also revealed that people taking 10mg of Yohimbine twice daily can help them shed approximately 2.2% of their body fat in 3 weeks. 

Remember, there are several different side effects of taking Yohimbine including nausea, anxiety, high blood pressure, and panic attacks. In addition to this, it also can interact with the common medications for blood pressure as well as depression.

So, if you are planning to include this natural weight loss supplement in your diet, make sure you consult your physicians first. 

Bottomline

Each one of these supplements has a unique benefit that promotes weight loss. While you may fine different fat burners in the market, it is safer to opt for natural supplements like caffeine, green tea, protein, or soluble fiber in your weight loss diet.

References:

1. Clark KS, Coleman C, Shelton R, Heemstra LA, Novak CM. Caffeine enhances activity thermogenesis and energy expenditure in rats. Clin Exp Pharmacol Physiol. 2019;46(5):475-482. doi:10.1111/1440-1681.13065
2. Campbell BI, Zito G, Colquhoun R, et al. The effects of a single-dose thermogenic supplement on resting metabolic rate and hemodynamic variables in healthy females–a randomized, double-blind, placebo-controlled, cross-over trial. J Int Soc Sports Nutr. 2016;13:13. Published 2016 Mar 31. doi:10.1186/s12970-016-0123-1
3. Shixian Q, VanCrey B, Shi J, Kakuda Y, Jiang Y. Green tea extract thermogenesis-induced weight loss by epigallocatechin gallate inhibition of catechol-O-methyltransferase. J Med Food. 2006 Winter;9(4):451-8. doi: 10.1089/jmf.2006.9.451. PMID: 17201629.