7 Best Natural Supplements for Weight Loss
Caffeine
Caffeine has been shown to have potential positive effects on weight loss due to its ability to increase energy expenditure and fat oxidation. Here are some of the ways caffeine may contribute to weight loss:
Boosts Metabolism: Caffeine is a stimulant that can increase metabolic rate and energy expenditure, which may lead to increased calorie burning. A study published in the American Journal of Clinical Nutrition in 1989 found that caffeine increased metabolic rate by 3-11% over a 3-hour period.
Increases Fat Oxidation: Caffeine has been shown to increase the breakdown of fat in the body, which can lead to increased fat oxidation and weight loss. A study published in the International Journal of Obesity in 2005 found that caffeine supplementation increased fat oxidation during exercise.
Reduces Appetite: Caffeine has been shown to suppress appetite and increase feelings of fullness. A study published in the European Journal of Clinical Nutrition in 2009 found that participants who consumed caffeine had lower levels of the hunger hormone ghrelin and higher levels of the satiety hormone cholecystokinin.
Enhances Exercise Performance: Caffeine can improve physical performance during exercise, which can lead to increased calorie burning and weight loss. A study published in the Journal of Sports Sciences in 2010 found that caffeine improved endurance performance and increased energy expenditure during exercise.
While caffeine may have potential positive effects on weight loss, it is important to note that excessive caffeine consumption can have negative health effects, such as increased heart rate, jitteriness, and insomnia.
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Green Tea
Green tea has been studied for its potential effects on weight loss, and while the evidence is not conclusive, there are several potential ways in which it may be beneficial:
Boosts Metabolism: Green tea contains caffeine and catechins, which are believed to increase metabolic rate and energy expenditure. A study published in the American Journal of Clinical Nutrition in 1999 found that green tea extract increased metabolic rate by 4% over a 24-hour period.
Increases Fat Burning: Green tea has been shown to increase fat oxidation, which is the process by which the body breaks down stored fat and uses it for energy. A study published in the Journal of Nutrition in 2009 found that green tea catechins increased fat burning during moderate-intensity exercise.
Reduces Appetite: Green tea has been shown to reduce appetite and increase feelings of fullness. A study published in the European Journal of Clinical Nutrition in 2009 found that participants who consumed green tea extract had lower levels of the hunger hormone ghrelin and higher levels of the satiety hormone cholecystokinin.
Lowers Risk of Obesity: Some studies have suggested that green tea consumption may be associated with a lower risk of obesity. A study published in the American Journal of Clinical Nutrition in 2010 found that people who drank green tea regularly had a lower risk of becoming overweight or obese compared to those who did not.
Some people may experience negative side effects from consuming large amounts of green tea or green tea extract, such as nausea, stomach upset, or insomnia, so it is important to consume it in moderation.
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Raspberry Ketones
Raspberry ketones are a natural substance that give raspberries their distinctive aroma. They have been marketed as a weight loss supplement due to their potential ability to increase the breakdown of fat and increase metabolism.
However, there is limited research on the effectiveness of raspberry ketones for weight loss.
One small study published in the Journal of the International Society of Sports Nutrition in 2013 found that raspberry ketone supplementation increased fat oxidation during exercise and improved body composition in obese individuals. However, the study had a small sample size and did not include a control group, so its findings should be interpreted with caution.
Another study published in the Journal of Medicinal Food in 2015 found that raspberry ketones increased adiponectin, a hormone that helps regulate metabolism and blood sugar levels, in both mice and humans. However, the study did not measure the effects of raspberry ketones on weight loss.
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Green Coffee Bean Extract
Green coffee bean extract is derived from unroasted coffee beans and has been marketed as a weight loss supplement due to its potential ability to increase metabolism and fat oxidation. Here are some potential benefits and risks of green coffee bean extract for weight loss:
1.Boosts Metabolism: Green coffee bean extract contains chlorogenic acid, which is believed to increase metabolic rate and energy expenditure. A study published in the Journal of International Medical Research in 2007 found that green coffee bean extract increased metabolic rate by 3-4% over a 24-hour period.
2.Increases Fat Burning: Green coffee bean extract has been shown to increase fat oxidation, which is the process by which the body breaks down stored fat and uses it for energy. A study published in the Journal of Nutritional Science and Vitaminology in 2006 found that green coffee bean extract increased fat burning during exercise.
3.Reduces Appetite: Green coffee bean extract has been shown to reduce appetite and increase feelings of fullness. A study published in the BMC Complementary and Alternative Medicine in 2013 found that participants who consumed green coffee bean extract had lower levels of the hunger hormone ghrelin and higher levels of the satiety hormone leptin.
4.May Cause Side Effects: Some people may experience side effects from consuming green coffee bean extract, such as nausea, stomach upset, and insomnia. Additionally, some green coffee bean extract supplements may be contaminated with harmful substances or have inconsistent dosages, so it is important to purchase from a reputable source.
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Forskolin
Forskolin is a natural compound found in the roots of the Indian coleus plant. It has been marketed as a weight loss supplement due to its potential ability to increase the breakdown of fat and boost metabolism. However, there is limited research on the effectiveness of forskolin for weight loss.
One small study published in the Journal of the International Society of Sports Nutrition in 2005 found that forskolin supplementation increased lean body mass and decreased body fat in overweight men. However, the study had a small sample size and did not include a control group, so its findings should be interpreted with caution.
Another study published in the Journal of Obesity in 2012 found that forskolin supplementation did not result in significant weight loss or changes in body composition in overweight women.
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Turmeric
Turmeric is a spice that is commonly used in cooking and has been used for centuries in traditional medicine for its potential health benefits. Some people believe that turmeric may have weight loss benefits due to its anti-inflammatory properties, ability to regulate blood sugar levels, and potential to increase metabolism.
However, there is limited research on the effectiveness of turmeric for weight loss. One small study published in the European Journal of Nutrition in 2019 found that overweight women who consumed a turmeric-containing supplement for 8 weeks experienced a significant decrease in body weight and body fat compared to a control group. However, the study had a small sample size and short duration, so its findings should be interpreted with caution.
Additionally, some animal studies have suggested that curcumin, the active compound in turmeric, may have potential weight loss benefits by reducing inflammation and oxidative stress and increasing fat burning. However, more research is needed to fully understand the potential effects of turmeric on weight loss in humans.
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