According to the National Institutes of Health, approximately 15 percent of adults in the United States have used weight loss supplements at some point. As one of the most popular products in the health and fitness sector, weight loss supplements come in many forms. In such a broad marketplace, it can be difficult to figure out which supplements can actually help you lose weight, which are safe, and which will work best for you. So, which natural weight loss supplements help you jumpstart your diet?
Green Tea
Green tea is well-known for its detoxifying and antioxidant properties, but many people are unaware of its ability to promote weight loss. According to a recent study, drinking a cup of green tea increases antioxidants within the bloodstream, particularly catechins. Clinical trials have also suggested that green tea may contribute to a reduced risk of cardiovascular disease and some forms of cancer, and can promote oral health and other physiological functions such as body weight control.
As a thermogenic food, green tea helps to speed up your metabolism, which is the rate at which your body burns fat. In addition to exercise and a calorie deficit, thermogenic foods can help speed weight loss and curb your appetite. Consequently, green tea extract is commonly found in weight loss supplements.
In addition to boosting metabolism, green tea can also mobilize fat from fat cells. Animal studies have suggested that the active compounds in green tea can aid the mobilization of fat by boosting the effects of fat-burning hormones, such as norepinephrine (noradrenaline), to promote fat breakdown.
Probiotics
Probiotics are living microorganisms that provide numerous health benefits, including improved digestive health, heart health, and immune function. While most people consume probiotics in the form of probiotic yogurts, making probiotics a cornerstone of your diet can help you look—and feel—better.
According to recent studies, probiotics can help you lose weight and reduce belly fat. Friendly bacteria, which are found in probiotics, produce important nutrients, such as vitamin K and certain B-vitamins. Friendly bacteria also break down fiber that the body can’t digest, turning it into beneficial short-chain fatty acids.
Multiple studies have suggested that body weight may be related to the balance of friendly bacteria, as normal-weight individuals have different gut bacteria than overweight and obese individuals. Probiotics aid weight loss by reducing the number of calories absorbed from food, fighting inflammation, and affecting hormones related to appetite.
Protein Powder
Protein plays an important role in weight loss, and a high-protein diet can help you burn fat by boosting metabolism and curbing appetite. In addition to weight loss, protein can also help your body preserve muscle mass. In a study of 60 overweight and obese participants, a high-protein diet was shown to be almost twice as effective as a moderate-protein diet at burning fat.
While it’s possible to increase your protein intake by eating protein-rich foods, many people struggle to consume enough protein daily. As a convenient and natural supplement, protein powder can help you increase your protein intake. To keep your calorie intake low, use protein supplements to replace snacks or part of a meal instead of consuming a protein supplement in addition to your regular diet.
Popular protein powder options include whey, soy, egg, and hemp protein powders. However, if you’re interested in losing weight, opt for a protein supplement with low sugar content. If you struggle to eat enough protein, integrating one to two scoops of protein powder per day can help you boost your metabolism and curb your appetite.
Although weight loss supplements can help you jumpstart your diet and get the most out of your diet and exercise routine, keep in mind that supplements cannot replace a healthy diet and regular exercise.
