Nutrition

Jan 23, 2020

The expert fat loss guide part 2

After looking at the individual macronutrients and their quantities depending on the individual body type during the diet in the first part of this article series, in this second part we will take a closer look at the best food sources and the composition of the most important meals during a diet and also discuss the strategic use of carbohydrate-rich days to maintain the metabolic rate.

Food choices during the diet

Now that you know exactly how much you should eat each day, you need to figure out what foods you should eat. Contrary to popular belief, the types of foods you eat are far less important than how much you eat each day. This doesn't mean that food choices don't matter. Some foods are still better for some purposes.

Food choices may not make as big a difference in fat loss as they do in muscle building, but they will definitely help you optimize your health. We all exercise and diet to look good, to be strong and to improve our health. Don't neglect the health aspect, as a healthy body is much more likely to perform better during training.

Low fat protein

If you are trying to build or maintain muscle, then adequate protein intake is a must. The best choice here is low-fat animal proteins. Protein that doesn't come from animal sources is often incomplete protein, which means it lacks certain essential amino acids needed to build muscle.

Here are some of the best sources of protein:

Chicken and turkey breast
Fish (fattier fish like salmon also contains healthy fats)
Milk (especially low-fat milk)
Cottage cheese
Cottage cheese (especially low-fat cottage cheese)
Lean pork
Lean beef
Whole eggs and egg whites
Whey protein and casein protein

Healthy fats

Fats play many different roles in the human body. Some fats must be obtained from food as the body cannot produce them itself. These fats are known as essential fatty acids. It is wise to choose fat sources that are rich in essential fats.

Here are some good sources of fat:

Fish oil
linseed oil
Olive oil
Nuts and nut butters
Borage oil
Salmon and other fatty fish
Egg yolk (also an excellent source of protein)

A final note on the choice of fat sources. Saturated fats may have a bad reputation, but they still fulfill important functions in the body, which is why they should be included in the diet. Saturated fats can only cause problems if they are consumed in excessive quantities.

Trans fats, on the other hand, have absolutely no function in the body and are very harmful to health. Trans fats (also known as hydrogenated fats) should be avoided as much as possible due to their negative side effects.

Choosing the right carbohydrate sources

Carbohydrates offer more choice than proteins and fats. There are two primary types of carbohydrates you can choose from: complex carbohydrates and sugars. Complex carbohydrates will result in a slower and steadier rise in blood sugar levels, while sugars tend to cause a greater and shorter-lasting rise in blood sugar levels.

Many people believe that sugars are one of the main culprits for weight gain, but this is not necessarily true. Sugar will increase insulin levels more than complex carbohydrates, which can be particularly useful during the time around exercise. Increasing insulin levels during exercise will reduce the breakdown of muscle tissue. For health reasons, complex carbohydrates are recommended for other times of the day.

Here are some excellent sources of carbohydrates:

Brown rice
Sweet potatoes
oatmeal
Whole grain cereals including whole grain pasta and whole grain bread
fruit
vegetables
beans
Dextrose (a simple sugar that is excellent for post-workout
Maltodextrin (a complex carbohydrate that raises insulin levels in a similar way to sugar and is an excellent source of carbohydrate for post-workout)

The importance of fruit and vegetables

Fruit and vegetables are often left out of most diets. Even people who are health conscious and serious about their training often tend to largely avoid fruit and vegetables. Most people avoid fruit and vegetables either because they don't like the taste or because they believe that these foods serve no purpose. But this is simply not true. Fruits and vegetables are overloaded with fiber and healthy phytochemicals.

Fiber promotes regular bowel movements and a healthy digestive system. This may not sound particularly important when it comes to fat loss and muscle growth, but you should keep in mind that eating the right amounts of protein, carbohydrates and fats won't do you much good if they can't be properly digested and absorbed by the body.

Phytochemicals are biologically active compounds found in fruits and vegetables. They give fruit and vegetables their disease-fighting powers. Many phytochemicals are currently being investigated in clinical trials as cures for many different diseases. Again, many will probably wonder what effect this may have on fat loss. Well, a sickly body will not be willing to give up its fat reserves, which is why health is always important.

A large proportion of the sugar contained in fruit is fructose. Many people believe that fructose is bad and will promote fat gain. However, this is not generally true. Although fructose is metabolized differently from other types of sugar, the amounts of fructose consumed via fruit do not generally pose a problem. Fructose is primarily used to quickly replenish liver glycogen stores. Even though fructose is technically a sugar, it does not cause a sharp increase in blood sugar levels. This makes fruit an excellent food for daily consumption.

You will never hear someone say "I was in good shape, but when I started eating fruit, I got fat." The reason you will never hear this is because fruit provides natural sugars combined with large amounts of fiber that will not interfere with fat loss.

The essential times for food intake (meal timing)

The timing of meals plays a crucial role in maintaining muscle tissue and ensuring maximum performance. At certain times of the day, your body needs certain nutrients to ensure amino acid requirements are met and energy levels are optimal during exercise. To get the most out of your fat loss diet, three meals a day will not be enough. If you want to achieve the best possible results, you need to do more.

The importance of breakfast

More people skip breakfast than any other meal of the day. This is usually done out of convenience, as it's tempting to sleep in a little longer and run out of the house without eating anything. However, this could be a mistake. After a whole night without eating, your body is starving for amino acids, which is why protein is a must when you get up.

Although carbohydrates are not absolutely necessary at this meal, scientific research shows that people who eat a substantial amount of carbohydrates for breakfast feel less hungry throughout the day. If you tend to cheat on your diet, then I would strongly recommend eating a larger amount of your carbohydrates at breakfast. Breakfast is also a good time to get some of your fats in.

Don't let your laziness stop you from achieving results. If you're serious about fat loss and muscle gain, consider prioritizing your breakfast and letting your alarm clock ring a little earlier.

The pre-workout meal

The pre-workout meal could be the most important meal of the day. This is the meal that will provide you with energy for your training session. At this meal it is important to consume protein and carbohydrates, which will enter the bloodstream around the time you are exercising. The glucose in the bloodstream from the carbohydrates will be used as energy, while the amino acids from the protein will prevent amino acids from being catabolized from muscle tissue during exercise.

Many people do not realize that training is initially a very catabolic process. In fact, the time during exercise is the most catabolic time of the day. A properly composed pre-workout meal will help you reduce the peak levels of catabolic hormones that typically occur during exercise. This meal should be consumed 1.5 to 3 hours before training.

The post-workout shake

Even with the right pre-workout meal, the flood of catabolic hormones during training is unavoidable. Cortisol levels will remain high long after the training session is over if nothing is done to lower them. The best way to stop this muscle breakdown is to consume protein in combination with high-glycemic carbohydrates.

Protein is an absolute must after training as it is the only thing that can take your body directly from a catabolic state to an anabolic state. The phase immediately after training is usually referred to as the anabolic window, as the body is extremely receptive to nutrients during these 2 hours after training. This is the prime time for muscle growth.

Some studies have shown that a protein shake consumed immediately after training can produce up to 25 times higher levels of protein synthesis than a shake consumed three hours after training. This shows how important it is to drink this shake immediately after training. Because timing is so important with the post-workout shake, it is important to choose a protein that is quickly digested.

Scientific research has also shown that a large boost of amino acids into the bloodstream after training will increase net protein synthesis much more than a continuous flow of amino acids. This means that a fast-digesting protein after exercise will build more muscle than a slower-digesting protein. For this purpose, nothing beats whey protein. Whey protein is the fastest digesting protein and should therefore be your protein of choice for your post-workout shake.

Carbohydrates are almost as important as protein in the post-workout shake. Carbohydrates cause an insulin release and there is nothing better to lower cortisol levels than insulin. Insulin has an antagonistic relationship with cortisol, which means that cortisol levels are low when insulin levels are high. And since insulin is a storage hormone, it will shuttle the amino acids from the whey protein directly into your muscle tissue.

Even though insulin is antilypolytic, which means it inhibits fat burning, the goal after a workout is to increase insulin levels to protect your muscles. The best way to induce an insulin spike is to consume high-glycemic carbohydrates such as dextrose, glucose or maltodextrin. These carbohydrates cause a rapid increase in blood glucose levels and will maximize the insulin response.

The meal after training

Immediately after training, you need a quickly digestible protein shake to lower cortisol levels and turbo-charge muscle growth. As this shake is quickly digested, it will not increase protein synthesis for long. To maintain protein synthesis, you need to consume another meal one to two hours after training. This should consist of whole foods and include protein and carbohydrates, but as little fat as possible. This will maximize muscle growth by keeping protein synthesis rates high and reducing catabolism.

Before bedtime

Another crucial time for protein intake is before bedtime. During sleep, the body releases a flood of anabolic hormones such as growth hormone and testosterone. This is another period during which sleep can be used to protect muscle mass while dieting. During the night we do not eat for several hours. For this reason, a slow-digesting protein is best. This allows a continuous flow of amino acids that will supply your muscles with amino acids for hours.

Two excellent options for before bed are casein and cottage cheese. Beef would also be a viable option. The most important thing is that you eat some protein before bed. Fats are also a great way to slow down protein digestion before bedtime. Therefore, it's a good idea to add some healthy fat to your last meal.

Another area of confusion regarding food intake before bedtime involves the consumption of carbohydrates. Many people believe that eating carbohydrates in the evening will cause fat storage because the carbohydrates are not being used up. However, this is not true. Carbohydrates may not be necessary from a performance perspective before bedtime, but consuming them late in the evening will not lead to fat storage.

The human body will process carbohydrates early in the morning in the same way as just before bedtime. So feel free to eat a few carbs before bed if you want. This will not hinder fat loss in any way. Studies have even shown that consuming carbohydrates before bedtime can even lead to a slightly higher metabolic rate, but more research is needed on this topic.

Let's put the plan together

Protein

Deciding how much protein you should eat at each meal is easy. Take the total amount of protein you should consume during the day and divide it evenly between the essential meals.

Let's say you should eat 200 grams of protein per day. As there are 5 essential meals, you need to divide this amount by 5. This means that you should eat 40 grams of protein at each meal.

Carbohydrates

Carbohydrates cause a release of insulin, which we know is a double-edged sword. The important thing is to consume carbohydrates at the times of the day when they are most beneficial and least likely to inhibit fat loss. The three times of the day when carbohydrates need to be consumed are the pre-workout meal, the post-workout shake and the first full meal after training.

You should divide your carbohydrates between these meals as follows:

Pre-workout meal - 35% of your daily carbohydrates (complex carbohydrates)
Post-workout shake - 20% of your daily carbohydrates (sugar or high-glycemic carbohydrates)
First solid meal after training - 25% of daily carbohydrates (complex carbohydrates)

This leaves you with 20% of your daily carbohydrates to eat whenever you want during the day. If you prefer to eat a larger meal first thing in the morning, then you can eat these carbohydrates for breakfast. If you sleep better on a fuller stomach, you can also eat these carbohydrates at the last meal of the day. You can also split these carbohydrates into two meals. It's entirely up to you.

Fats

Timing your fat intake allows you a little more freedom when it comes to meal timing. The only times you should avoid fats are the post-workout shake and the first solid meal after training. This ensures that fat does not slow down the digestion of protein and carbohydrates, as the rate of digestion during these meals is very important.

For the remaining meals of the day, the fat distribution is entirely up to you. You can distribute your fat intake throughout the day as you prefer. You can spread your fat intake evenly between meals or eat most of your fat at one meal. It is recommended that you consume 10 to 15 grams of fat with your meal before bedtime. This will be enough to slow down the digestion of your evening protein intake and protect your muscle mass during the night without affecting fat loss.

High carbohydrate days

Anyone who has been on any kind of diet or fat loss program will know how a typical diet progresses. During the first few weeks of any diet, weight drops rapidly, but then progress slows down a little. After a few more weeks, fat loss slows down again or stops completely. The reason for this is that the body senses that body fat levels are falling and that food intake is becoming scarce.

To avoid starvation, the body will reduce leptin levels and energy expenditure to slow down the rate of fat loss. As mentioned earlier, leptin is a primary hormone that stimulates fat burning and low levels will turn any fat loss plan into a disaster. However, there is a way to keep leptin levels high. This can be achieved through controlled high carbohydrate days. High carbohydrate days will keep leptin levels high and metabolism running efficiently.

How many carbohydrates?

So how many carbohydrates should you eat on your high carbohydrate days? This depends heavily on your individual metabolism. The increase should be 55% to 115% of what you typically eat per day during the diet. I realize this is quite a wide range, but it can be narrowed down a bit further by your body type. If you have a faster metabolism (ectomorph), then you should aim closer to the upper end of this range. If you have a slow metabolism (endomorph), then you should be closer to the lower end of this range. Mesomorphs should be somewhere in the middle of this range on their high-carb days.

For example, let's say you're an endomorph with a slow metabolism who normally eats 200 grams of carbohydrates. A 55% increase in carbohydrate intake would then equate to a carbohydrate intake of 310 grams on high carbohydrate days. These carbohydrates should be distributed throughout the day in the same way as on a normal diet day.

Adjusting the calories

As the carbohydrate intake is higher on the high-carbohydrate days, this will also result in an increase in the total calorie intake. A slight increase in calorie intake on the high carbohydrate days is not a problem, but if calorie intake increases too much, this will hinder fat loss. The way to prevent this is to reduce protein intake slightly.

On high-carbohydrate days, protein intake should be reduced to 2 grams per kilogram of body weight. So if you weigh 90 kilos, your protein intake on high-carb days should be 180 grams. Don't worry about muscle loss due to the reduction in protein intake. The higher insulin levels from those extra carbs will be more than enough to protect your muscles.

The right frequency of high carbohydrate days

High carbohydrate days need to be regularly inserted into your fat loss plan to prevent a slowdown in metabolic rate, but too frequent high carbohydrate days will slow down your progress. The frequency with which you include high-carb days in your plan will depend on how fast your metabolism is and how lean you are. Below are some guidelines for determining the right frequency of high-carb days based on your body type:

Over 10% body fat

Ectomorph - once every 7-8 days
Mesomorph - once every 8-9 days
Endomorph - once every 9-10 days

Below 10% body fat (once abs are visible)

Ectomorph - once every 4-6 days
Mesomorph - once every 5-7 days
Endomorph - once every 6-7 days

The third and final part of this article series will look at training - cardio and resistance training - during fat loss and then go into more detail about some supplements that can support your fat loss efforts via different mechanisms.

Source: https://www.muscleandstrength.com/expert-guides/fat-loss

Jan 20, 2020

Why rapid weight loss is superior to slow weight loss

When it comes to weight loss, we've all heard that "slow and steady" is the way to go. This rule of thumb has merit, as losing weight too quickly will result in agony, muscle loss and other ailments, but the following also applies: Losing fat too slowly is also not optimal and is also often unsuccessful.

I would even go so far as to say that more people are making the mistake of losing fat too slowly than too quickly, as crash diets are becoming less and less popular these days. In this article, I want to explain in more detail why I think losing fat too slowly is a mistake and what you should do instead.

Why fast fat loss is better than slow fat loss

I have a simple goal when I want to lose fat: I want to get it over with as quickly as possible, which means doing everything in my power to accelerate fat loss while maintaining my muscle mass.

While this may seem like an obvious choice, there is a school of thought in the fitness world that advocates a slow approach to weight loss. In other words, this means that a mild calorie deficit with low to moderate amounts of exercise is used to reduce body fat over a period of several months.

The "selling point" for these slow weight loss approaches revolves around maximizing maintenance of existing lean body mass and doing less exercise (and especially less cardio). This approach is often combined with exaggerated claims that you will burn all your muscle if you are too aggressive in your weight loss approach.

I strongly disagree with this approach to slow weight loss, as it has minimal benefits but major drawbacks due to the physiological changes that occur when you reduce your calorie intake in order to lose weight.

The longer you stay in a state of calorie deficit...

1... the more your metabolism will slow down, which means you will have to reduce your energy intake or increase your energy expenditure

This is the way metabolic adaptation works: Your metabolism adjusts to the amount of energy you're putting into your body, with the goal of maintaining a balance between energy intake and expenditure.

If you restrict your calorie intake and give your body less energy than it burns, you lose body fat, but your metabolism naturally starts to slow down, which means you use less energy (1). The longer you stay in a calorie deficit, the more your metabolism will slow down.

What do you think you need to do to maintain a calorie deficit and keep losing weight when your metabolism slows down? Right - you need to further reduce your calorie intake or increase your calorie expenditure (exercise). And then, a month or two later, you have to do it again. And then again.

This cycle repeats until you've either reached your goal or your metabolism has slowed down too much and you have to give up your fat loss efforts to work on getting your metabolism back on track.

It's not the end of the world, but it's unnecessary. By being more aggressive with your calorie restriction - which we'll talk about in a moment - you can shed significantly more fat without losing muscle or experiencing too much of a metabolic rate slowdown.

2. ...the longer you don't build muscle.

This insidious mistake can really hinder your long-term results.

If you're even semi-literate in the area of muscle building, then you know that you can't lose fat and build muscle at the same time. While this is not always the case (it is possible for beginners), in general, a calorie deficit impairs your body's ability to repair and build muscle proteins enough to effectively stall muscle growth (2).

Thus, the problem of slow fat loss quickly becomes apparent: the longer you diet, the longer you won't build significant amounts of muscle.

If you have reached your genetic potential for muscle gain, you may not care. However, if you are continuing to work on your body development and need to build more muscle to reach your goals, then this is crucial.

Time and time again I see exercisers who completely mess this up and only build half or even a third of the amount of muscle they could have built within 6 to 12 months because they simply maintain a mild calorie deficit for too long.

The bottom line is that when it comes to building muscle mass and strength over the long term, you should spend as little time as possible in a calorie deficit - and losing weight slowly won't get you there.

3 ... the greater the risk of physical and mental exhaustion.

Let's be honest: if you diet correctly, maintaining a calorie deficit will become dull and boring after a while. Workouts become more strenuous, energy levels can drop and hunger and cravings can occur more frequently, all of which means you'll need more and more willpower and discipline to stay on track.

I've seen this happen many times - the longer a person struggles with their body's cravings for food, the more likely they are to binge and eventually give up on the diet altogether.

Another interesting point is that you can be quite aggressive in your calorie restriction without it feeling much different than a mild calorie deficit. Generally, this means a week or two of mild starvation, after which it becomes much easier.

But wait...won't rapid weight loss lead to significant muscle loss?

This is one of the biggest fears in the fitness community, and like most "wisdom" in this area, it's only partially true.

The fact is that too large a calorie deficit will accelerate muscle loss and this is one of the reasons that crash diets are unhealthy (3).

But how big is too big a calorie deficit? And how do things change for athletic people who follow a high-protein diet compared to obese individuals who eat too little protein? We can thank the scientists at the University of Jyväskylä for an answer to this question!

In a study conducted by these scientists, they divided their subjects, aged between 20 and 35, who were top athletes at national and international level and had a low body fat percentage (below 10%), into two groups:

One group with a daily calorie deficit of 300 kcal (which was about 12% below the athletes' daily energy requirements).
One group with a daily calorie deficit of 750 kcal.

Both groups followed a high-protein diet.

The results after four weeks of dieting were surprising: the athletes who had maintained a 300 kcal deficit had lost very little fat and muscle, while the athletes who had maintained a 750 kcal deficit had lost an average of 4 pounds of fat and very little muscle mass.

However, it should be kept in mind that the group with the 750 kcal deficit did not starve themselves to death in any way and continued to consume 2000 kcal per day. Nevertheless, they used a fairly aggressive calorie deficit of around 24% and the results speak for themselves.

These results are in line with what I have experienced myself and what I have observed in thousands of people I have worked with: a slight calorie deficit can work if you are very overweight, but the leaner you get, the more a larger calorie deficit becomes necessary and you will not automatically lose muscle either.

This is why my standard recommendation for weight loss is a calorie deficit of between 20 and 25%.

As you can see, there is too much against slow weight loss to recommend it.

If you need to lose significant amounts of fat, then at best you will lose that fat slowly, but at too high a cost.
If you are already relatively lean, then you will probably never reach a single digit body fat percentage with a small deficit and will give up out of sheer frustration.

Now that we've seen that a more aggressive approach has nothing but benefits, I want to describe how I maximize my fat loss and get it done as quickly as possible without losing muscle or my mind.

How I lose fat while maintaining my muscle mass and strength

Over the years, I've tried many different things with my diet and training while dieting and have gradually developed and refined an extremely effective fat loss program.

With this fat loss program, even when I start with a body fat percentage of 9 to 10%, I lose about a pound of fat per week (I recently reduced my body fat percentage from 10% to 6% in 7 weeks) - without hunger or cravings. My energy levels stay high and my workouts are hardly affected.

Here is this program:

I use an aggressive (but not overly extreme) calorie deficit of 20 to 25%

Like the athletes in the study mentioned above, I reduce my calorie intake to 75 to 80% of my daily calorie expenditure and, like those athletes, I can see an immediate reduction in my body fat without noticeable muscle loss.

If you don't know how to determine your calorie consumption, we recommend using one of the many calorie calculators available on the internet, although it should be noted that due to individual differences, these can only provide a rough guide.

I follow a high protein and high carbohydrate diet

While the scientific search for the "ideal diet" continues, there is one thing we know for sure: this diet will include plenty of protein every day.

The bottom line is that study after study after study confirms that a high-protein diet is superior to a low-protein diet in every way (5, 6, 7). This is especially true if you are reducing calorie intake for the purpose of weight loss, as adequate protein intake plays a crucial role in maintaining existing muscle mass.

Most people know that a high-protein diet is superior to a low-protein diet, but many people do not realize that a high-carbohydrate diet is superior to a low-carbohydrate diet when it comes to weight loss and calorie restriction.

Why? Well, if you restrict your calorie intake, then ...

A high-carb diet results in less stress and fatigue than a low-carb diet (8).
Does a low-carb diet not result in greater fat loss than a high-carb diet?
Is a high-carbohydrate diet much better than a low-carbohydrate diet for maintaining muscle mass and performance?
Is it easier to overeat on a low-carbohydrate diet than on a high-carbohydrate diet?

This recommendation may be surprising to many, but trust me: if you usually use a low-carb diet when you want to lose fat, next time try a higher-carb approach (about 4% of your daily calories in the form of carbohydrates) and you'll be amazed at how easier and more enjoyable such an approach is.

I use supplements to accelerate fat loss

If you are skeptical about fat loss supplements, then I can well understand you. Many fat burners are advertised with absolutely exaggerated promises, but there are also a whole range of natural substances that can help you build muscle and lose fat.

Creatine is a good example when it comes to building muscle and there are also numerous supplements that have been proven to help with fat loss, including caffeine and green tea extract. I have dieted both with and without supplements and I have to say that fat loss is noticeably faster with the right supplements.

I train with heavy weights

Training with heavy weights will not only help you maintain your muscle mass during the diet - it can also help you burn more fat.

A study published by Greek sports scientists found that men who trained with heavy weights (80 to 85% of their maximum weight for one repetition - 1RM weight for short) increased their metabolic rate over the following three days and burned hundreds of calories more than men who trained with lighter weights (45 to 60% of 1RM weight) (9).

So train with weights and move heavy weights if you want to increase your metabolic rate and in turn accelerate your fat loss.

And if you want to score extra points, focus on heavy multi-joint exercises such as squats, as this type of exercise burns the most calories after training (10).

I perform HIIT cardio training

If you know my training strategies a little better, then you know that when it comes to cardio training, I'm a big fan of High Intensity Interval Training - HIIT for short.

Studies conducted at Laval University, East Tennessee State University, Baylor College of Medicine and the University of New South Wales have conclusively proven that shorter workouts consisting of high-intensity interval training result in greater fat loss over a longer period of time than longer, lower-intensity workouts (11, 12, 13, 14).

A study conducted at the University of Western Ontario showed that just 4 to 6 30-second sprints burn more fat than 60 minutes on a treadmill at an incline (one of the basic cardio workouts in bodybuilding) (15).

Keeping your cardio sessions shorter also means better maintenance of muscle mass and strength (16).

References:

Source: https://legionathletics.com/rapid-weight-loss/

By Michael Matthews

Jan 17, 2020

8 natural appetite suppressants that can help you lose weight

There are many different fat loss products on the market. These work through different mechanisms by either reducing appetite, blocking the absorption of certain nutrients or increasing the number of calories burned.

This article focuses on natural plant compounds that have been shown to help you eat less by reducing appetite, increasing satiety or reducing cravings.

Here are 8 of the best natural appetite suppressants that can help you lose weight.

Glucomannan

Increasing your fiber intake is an excellent way to control your appetite and lose weight (1). One of the best known soluble fibers - glucomannan - appears to be the most effective in this regard. Glucomannan reduces both appetite and food intake (1, 2, 3).

Glucomannan is also able to absorb water and form a viscous gel that bypasses digestion and arrives relatively unchanged in the intestine (2). The ability to form a viscous, bulky gel supports the satiating effect and delays gastric emptying, which can help to reduce food intake and support weight loss (2, 3, 4).

In one study, 83 subjects experienced a significant reduction in body weight and body fat after two months of taking a supplement containing 3 grams of glucomannan and 300 mg of calcium carbonate (5).

In a larger study, 176 subjects were randomly divided into groups that received different glucomannan supplements or a placebo while following a calorie-restricted diet. The subjects who received one of the glucomannan supplements experienced significant weight loss compared to the placebo group (3).

In addition, glucomannan may help reduce the absorption of protein and fats, nourish the friendly bacteria in the gut, regulate blood sugar levels and lower both total cholesterol and bad LDL cholesterol levels (6, 7, 8).

Glucomannan is considered safe and generally well tolerated. However, it may begin to swell before it reaches the stomach, which could lead to shortness of breath. For this reason, it is important to take glucomannan with one to two glasses of water or liquid (2).

Dosage:

Start with one gram three times a day 15 to 60 minutes before a meal (9).

Summary: Glucomannan is one of the most effective dietary fibers for weight loss. Glucomannan forms a viscous gel that delays fat and carbohydrate absorption and can help reduce appetite when taken before meals.

Griffonia simplicifolia (5-HTP)

Griffonia simplicifolia is a plant best known as a natural source of 5-hydroxytryptophan (5-HTP). 5-HTP is a compound that is converted into serotonin in the brain. Increasing serotonin levels in the brain has been shown to suppress appetite (22).

5-HTP can promote weight loss by reducing carbohydrate intake and reducing hunger (23, 24).

In a randomized study, 20 overweight women were given a Griffonia simplicifolia extract containing 5-HTP or a placebo for four weeks. At the end of the study, the group receiving the extract showed a significant increase in satiety and significant reductions in body measurements including a reduction in waist and arm circumference (25).

Another study examined the effects of a formula containing 5-HTP on appetite in 27 healthy, overweight women. The results showed that the group receiving 5-HTP had less appetite, increased satiety and significant weight loss after 8 weeks of the study (26).

However, supplementation with 5-HTP can cause side effects such as nausea and stomach upset with prolonged use (24).

Dosage

5-HTP supplements are likely to be a more effective appetite suppressant than Griffonia simplicifolia, as 5-HTP is the primary active compound in Griffonia simplicifolia.

5-HTP dosages range from 300 to 500 mg per day, either taken all at once or throughout the day. It is recommended to take 5-HTP with meals to enhance the satiating effect of the meal.

Summary: Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which reduces appetite and carbohydrate consumption.

5. caralluma fimbriata

Caralluma fimbriata is a plant that has traditionally been used to suppress appetite and increase stamina (27). It is believed that compounds contained in this plant can increase the circulation of serotonin in the brain, which can reduce carbohydrate consumption and suppress appetite (22, 28, 29, 30).

A study conducted with 50 overweight adults showed that taking one gram of Caralluma fimbriata extract for two months resulted in a 2.5% weight loss thanks to a reduction in appetite (27).

In another study, 43 overweight subjects were given 500 mg of Caralluma fimbriata twice daily for 12 weeks in combination with a controlled diet and exercise. At the end of the study, these subjects experienced a significant reduction in waist circumference and body weight (31).

Another study looked at people who suffered from Prader-Willi syndrome - a condition that leads to overeating. The subjects were treated with doses of 250, 500, 750 or 1,000 mg Caralluma fimbriata extract or a placebo over a period of four weeks. The group that took the highest dose of 1,000 mg per day experienced a lower appetite and a reduction in food intake (30).

Caralluma fimbriata extract has no documented side effects (30).

Dosage

The recommended dosage is 500 mg twice daily for at least one month. Summary: Caralluma fimbriata is a plant that may help reduce appetite.

Green tea extract

Among many other health benefits, green tea extracts have also been shown in clinical trials to be effective in supporting weight loss (32). Green tea contains two compounds that may contribute to weight loss: Caffeine and catechins.

Caffeine is a known stimulant that increases fat burning and suppresses appetite (33, 34). Catechins - and in particular epigallocatechin gallate (EGCG) - can stimulate the metabolism and reduce body fat (35).

The combination of caffeine and EGCG in green tea extract work together to help the body burn calories more effectively, which can lead to weight loss (36, 37).

A study conducted with 10 healthy volunteers showed a 4% increase in calories burned after taking a combination of EGCG and caffeine (37).

Although no studies have yet investigated the appetite suppressant properties of green tea extract in humans, green tea appears to be effective in reducing appetite when combined with other ingredients (38, 39).

Green tea is safe and harmless in doses of up to 800 mg EGCG. Higher doses of 1,200 mg EGCG have been associated with nausea (40).

Dosage

The recommended dosage for green tea extracts with standardized EGCG content is 250 to 500 mg per day.

Summary: Green tea extract contains caffeine and catechins, which can stimulate the metabolism, burn fat and support weight loss.

Conjugated linoleic acid (CLA)

Conjugated linoleic acid - CLA for short - is a naturally occurring trans fatty acid found in some fatty animal products. Interestingly, unlike synthetically produced trans fats, CLA has a number of health benefits (41).

CLA has been shown to support weight loss by increasing fat burning, blocking the production of fat and stimulating fat breakdown (42, 43, 44, 45).

Scientific research also shows that CLA is effective in increasing satiety and reducing appetite (43).

A study conducted with 54 subjects, in which the subjects consumed 3.6 grams of CLA daily over a period of 13 weeks, observed a reduced appetite and increased satiety compared to the placebo group. However, this did not affect the amount of food the subjects consumed (42).

In addition, CLA appears to reduce body fat. A review of 18 studies concluded that an intake of 3.2 grams of CLA per day appears to be effective in reducing body fat (46).

Studies consider CLA to be safe and harmless and no adverse side effects have been observed at doses of up to 6 grams per day (47, 48).

Dosage

The recommended dosage is between 3 and 6 grams of CLA per day. CLA should be taken with meals.

Summary: CLA is a trans fatty acid with appetite suppressant properties that can also increase fat burning and block fat absorption.

Garcinia Cambogia

Garcinia cambogia comes from the fruit called Garcinia gummi-gutta. The rind of this fruit contains high concentrations of hydroxycitric acid (HCA), which has been shown to promote weight loss (49, 50).

Animal studies have shown that Garcinia cambogia supplements can reduce food intake (51, 52). In addition to this, human studies show that Garcinia cambogia is also effective in reducing appetite, blocking fat production and reducing body weight (53).

Garcinia cambogia also appears to be able to increase serotonin levels, which interacts with brain receptors and mediates satiety signals. As a result, Garcinia cambogia may suppress appetite (22, 54, 55).

However, other studies have concluded that Garcinia cambogia is ineffective in reducing appetite or aiding weight loss. So results may vary from person to person (59).

Garcinia cambogia appears to be safe and harmless in doses of up to 2,800 mg HCA. However, some side effects such as headaches, skin rash and stomach discomfort have been reported (57, 58).

Dosage

The recommended dosage for Garcinia cambogia is 500 mg HCA. It should be taken 30 to 60 minutes before meals.

Summary: Garcinia cambogia contains hydroxycitric acid (HCA), which has been shown to increase serotonin levels, which may increase feelings of satiety. However, the study situation is inconclusive.

Yerba mate

Yerba mate is a plant native to South America that is known for its energy-boosting properties.

Studies conducted with animals have shown that consumption of yerba mate over a period of 4 weeks significantly reduced food and water intake and supported fat loss (59, 60).

A study conducted with mice showed that long-term consumption of yerba mate helped to reduce appetite, food intake and body weight, which was attributed to an increase in the levels of glucagon-like peptide 1 (GLP-1) and leptin (60). GLP-1 is a compound produced in the gut that regulates appetite, while leptin is the hormone responsible for signaling satiety. Increasing the levels of these compounds leads to less hunger.

Other studies have also shown that yerba mate in combination with other ingredients may be useful in reducing hunger and appetite (61, 62).

A study of 12 healthy women showed that taking 2 grams of yerba mate before a 30-minute workout on a cycle ergometer reduced appetite, boosted metabolism, improved focus and increased energy levels (10).

Yerba mate appears to be safe and harmless and has no serious side effects (11).

Dosage

Tea: 3 cups (330 ml each) per day.
Powder: 1 to 1.5 grams per day.

Summary: Yerba mate is a plant known for its energy-boosting properties. Yerba mate has been shown to increase GLP-1 and leptin levels, thereby increasing satiety and reducing appetite.

Coffee / Caffeine

Coffee is one of the most widely consumed beverages in the world. Coffee and its high caffeine content are known for their numerous health benefits (11). Studies conducted with coffee show that it can help with weight loss by increasing the amount of calories burned and increasing fat loss (12, 13).

In addition, coffee can help reduce appetite and thereby support weight loss. Consuming caffeine 0.5 to 4 hours before a meal appears to influence gastric emptying, appetite hormones and hunger (14).

In addition, coffee consumption may reduce the amount of calories consumed during the following meal and throughout the rest of the day (15). Interestingly, these effects may differ between men and women. One study showed that the consumption of 300 mg of caffeine resulted in a 22% reduction in calorie intake in men, while no change in calorie intake was observed in women (16).

In addition, some studies have not observed any positive effects of caffeine on appetite reduction (17, 18).

Caffeine may also increase metabolic rate by up to 11% and fat burning by up to 29% in lean people (33, 19, 20).

However, it should be noted that caffeine intake of 250 mg or more may increase blood pressure in some people (21).

Dosage

A cup of coffee contains about 95 mg of caffeine. Doses of 200 mg of caffeine are commonly used for weight loss. Scientific studies generally use 4 to 6 mg of caffeine per kilogram of body weight. However, these dosages depend on the individual and possible side effects.

Summary: Coffee can reduce appetite, delay gastric emptying and affect appetite hormones, which can help you eat less. In addition, caffeine can increase the rate of fat burning and support weight loss.

Conclusion

There are a number of herbal compounds that can support weight loss. They work by reducing appetite, increasing satiety, slowing gastric emptying, blocking the absorption of nutrients and affecting appetite hormones. Although results may vary from person to person, these supplements seem to be a good approach for those looking for a natural approach to weight loss.

References:

Source: https://www.healthline.com/nutrition/10-natural-appetite-suppressants#section1

Jan 16, 2020

The expert fat loss guide part 1

This guide covers the following areas:

How to determine your body type and how this affects the way you should plan your diet and training.
What macronutrients are and what role they play in fat loss.
How to calculate your macronutrient requirements and plan your diet based on these values.
How to choose the right protein, carbohydrate and fat sources for fat loss.
How to plan your meals and overall diet to fit in with your daily routine and training program.
How to choose the right type of cardio for fat loss and the differences between HIIT and steady state cardio.
The importance of training with weights for fat loss and body composition.
What supplements you can use to increase your fat loss.

Too many people view fat loss as something of a secret VIP party where you have to say or do the right thing to get invited. In a sense, this is true. Those who are lean understand what needs to be done to lose fat without gimmicks or bogus solutions.

Fat loss is a biological process that does not need to be shrouded in mystery. It's not as easy as some of the gimmicks would have you believe, but understanding the process that leads to fat loss will allow you to make the right choices to get to where you want to be.

This guide covers everything you need to achieve real and reliable fat loss. There are no quick fixes here. This is only for those who are willing to put in the necessary work and reap the rewards of their labor. So read on, because this is your formal invitation to the party.

Set yourself goals

Before you even begin a fat loss plan, the first thing you need to do is set goals for yourself. This goal could be to lose 15 kilos, for example, or to be able to see your abs. Whether your goal is to lose a few pounds or to achieve a certain look, you will need to set a reasonable and realistic time frame for achieving your goals. If you don't set yourself a time frame, then there will be no pressure to act when you are trying to make progress.

Evaluate your progress

When it comes to the rate at which progress can be made, fat loss is completely different to building muscle. While building muscle is a slow process, fat loss can happen at a fairly rapid rate. We've all seen the ads that promise to help you lose 5 to 10 kilos in a few weeks. However, while it is absolutely possible to lose huge amounts of weight in short periods of time, this is not what we are aiming for.

Losing weight too quickly will lead to muscle loss. Losing muscle as part of a fat loss plan will result in a slower metabolism, a less attractive body, compromised health and ultimately a higher risk of putting the lost weight back on quickly.

On a sensible fat loss plan, you should aim to lose 0.5 to 1 kilo per week. This rate of fat loss will ensure that all weight loss is fat and not muscle mass. At the same time, it will ensure that the process will progress without a reduction in metabolic rate.

Use an individualized approach

A common thread you'll see as you read this guide is that fat loss is best maximized through an individualized approach. If you want to get the best possible results, you won't achieve this with a pre-designed average plan. There are many things to consider when creating an effective plan. This guide will show you how to make adjustments based on your individual body type.

Definitions and commonly used terms

Calories - Calories are a unit used to describe the energy value of a food. Excess calories that are not used for energy are stored in the body as fat tissue.

Micronutrients - Micronutrients are nutrients such as vitamins and trace elements that the body only needs in minimal amounts.

Amino acids - Amino acids are the components that make up proteins. They are usually referred to as the building blocks of protein. Different types of protein are made up of different types and amounts of amino acids.

Glycogen - Glycogen is a carbohydrate that is stored in the human body. When carbohydrates are consumed, they are stored in the form of glycogen in muscle tissue and the liver. Glycogen is a primary source of energy for the body.

Metabolic rate - The metabolic rate is the rate at which a person's body uses energy. A higher metabolic rate equates to higher energy expenditure, resulting in a leaner body.

Anabolic (anabolism) - Anabolism is the state of muscle growth. When you build muscle, you are in an anabolic state.

Catabolic (catabolism) - Catabolism is the state of muscle loss. If you are losing muscle, you are in a catabolic state.

Aerobic - Aerobic exercise is exercise that requires the presence of oxygen. Cardio training falls into the aerobic category.

Anaerobic - Anaerobic training is training that does not require the presence of oxygen. Training with weights falls under anaerobic training.

Substrate - A substrate is any material or substance that is acted upon by enzymes.

Determination of body type

The role of body type in fat loss

If you are trying to lose body fat, then body type is very important for both diet and training. Different body types require different amounts of calories, macronutrients and training volume. Before you can determine how much you should eat and how much you should exercise, you need to know your body type.

Ectomorph

Ectomorphic people are characterized by one word: THIN. The bone structure of an ectomorphic person is narrow. This means that ectomorphs usually have a flat chest, narrow shoulders and long, thin limbs. An ectomorph will struggle to build muscle and fat, so gaining body weight is usually a slow process.

Although ectomorphs may struggle to become more muscular and stronger, their typically fast metabolism gives them a huge advantage when trying to get lean. When trying to get lean, muscle loss is always a concern for ectomorphs.

Mesomorph

Mesomorphs are the winners of the genetic lottery. They will usually look athletic even without training. Mesomorphs usually have broad shoulders and a slightly narrower waist. One of the characteristics of a mesomorph is that they can easily gain muscle and lose fat.

Even though mesomorphs have a genetic advantage, they are not immune to getting out of shape. When trying to maintain or improve their body shape, the right exercise and nutrition program must be employed.

Endomorph

Endomorphs are in some ways the opposite of ectomorphs. Endomorphs have a coarse bone structure. An endomorph will build muscle as well as fat quickly. For this reason, most endomorphs struggle to maintain a lean body.

However, even though endomorphs find it harder to get lean, it is not impossible. Their ability to build and maintain muscle gives them a big advantage when it comes to fat loss.

Calories and macronutrients

The three macronutrients are protein, carbohydrates and fat. Get to know them well. The specifics of these nutrients are crucial for fat loss. Each of these nutrients fulfills a specific function in the human body, which is why it is important that they are consumed in the right amounts.

Your body type plays a huge role in how your body responds to these nutrients. For different body types, there are different recommendations for each of these nutrients, as well as calorie intake.

Calories

Most people are familiar with the concept of calories, but few know exactly what they are. Calories are a unit of measurement that indicates how much energy a food contains. Your body uses a certain amount of calories per day as energy. If you consume more calories than you use, the excess calories are stored as fat. If you consume fewer calories than your body uses each day, your body must use stored fat to meet its energy needs.

Proteins, fats and carbohydrates have calories. One gram of protein contains 4 kcal, one gram of fat contains 9 kcal and one gram of carbohydrate contains 4 kcal.

These are the recommendations for calorie intake based on the different body types:

Ectomorph - body weight x 35-40 = daily calorie intake
Mesomorph - body weight x 31-37 = daily calorie intake
Endomorph - body weight x 26-33 = daily calorie intake

Of course, this is not the whole story. Not all calories are equal. Calories consumed in the form of protein, carbohydrates and fat are not processed in the body in the same way. Read on to find out why.

Protein

Proteins are incredibly important molecules for the human body. Different proteins have different functions depending on their type. Some are used as contractile proteins that allow muscles to contract and move weights. Other proteins are enzymes that cause chemical reactions within the body and some proteins can be used as a source of energy.

In a fat loss plan, proteins are absolutely essential for the maintenance of muscle tissue. When protein is digested, the body breaks it down into amino acids, which then enter the bloodstream. Once the amino acids are in the bloodstream, they are absorbed by the body's cells.

The body prefers to use protein to build muscle tissue rather than as a source of energy. However, proteins can also be broken down and used as an energy source when the body needs energy. This process of synthesizing glucose from protein is called gluconeogenesis. Gluconeogenesis as a result of protein breakdown is not preferred if you are trying to maintain muscle mass.

Not only does this process result in a breakdown of muscle tissue - protein also provides less energy per unit than carbohydrate or fat. Protein is therefore better suited as a substrate or building block.

How much protein should you consume for fat loss?

If you are trying to lose fat, then your protein intake should be determined as follows:

Ectomorph - body weight X 2.2 - 2.6 grams
Mesomorph - body weight X 2.4 - 2.8 grams
Endomorph - body weight X 2.4 - 3.1 grams

Fat

Dietary fats are essential molecules that cannot be ignored in a fat loss plan due to the important role they play in many different body processes. Fat is the macronutrient with the highest energy density. While protein and carbohydrates both contain 4 kcal per gram, fat provides 9 kcal per gram. The disadvantage of fat is that it can easily be stored as fat in adipose tissue.

An important function of fat is its role in the production of testosterone. Something to know about a fat loss diet is that testosterone levels will drop when calorie intake is restricted. This is a natural reaction. The body senses that energy intake is low and decides that less energy can be used to build muscle.

Fatty acids are substrates for cholesterol production, which means that fatty acids must be available for the production of cholesterol. This is important because cholesterol is ultimately converted into testosterone. If fat intake is too low, there will not be enough fatty acids available for optimal testosterone production. This will lead to even lower testosterone levels.

During a diet, fats do not fulfill as many functions as protein and carbohydrates once a certain intake is reached. Since fats have a much higher calorie density than protein and fat, they are the easiest choice when it comes to reducing calorie intake when it's time to get serious about fat loss.

So when it comes to fat intake during fat loss, on the one hand it's important to reduce fat intake, but on the other hand it's also important to be careful not to reduce fat intake so much that testosterone levels are negatively affected.

How much fat should you consume during fat loss?

Ectomorph: Body weight and fat intake

45-70 kilos = 45-50 grams per day
70-90 kilos = 50-55 grams per day
200 kilos and more = 55-60 grams per day

Mesomorph: body weight and fat intake

45-68 kilos = 40-45 grams per day
70-90 kilos = 45-50 grams per day
90 kilos and more = 50-55 grams per day

Endomorph: body weight and fat intake

45-150 kilos = 50-55 grams per day
150-200 kilos = 55-60 grams per day
200 kilos and more = 60-65 grams per day

Carbohydrates

Carbohydrates are broken down into sugar in the body to produce glucose. Glucose is a primary energy source that supplies the brain, muscle tissue and organs with energy. Glucose is converted into glycogen and stored in muscle tissue to be used when needed, such as during the next training session.

Carbohydrates are extremely important for training as they are the primary source of energy for working muscles. During training with weights, the body uses ATP as an energy source. The ATP reserves are replenished via the so-called glycolytic pathway. This pathway converts glucose into ATP. The required glucose (carbohydrates) comes from the bloodstream or the glycogen stores of the muscles.

In the absence of sufficient amounts of carbohydrates, your body must convert amino acids into glucose. These amino acids are normally stored as proteins, which is why you could say that carbohydrates are anti-catabolic, that is, they have a protein-sparing effect.

Carbohydrates are also essential for maintaining a fast metabolism. Leptin and other fat-burning hormones are directly linked to carbohydrate intake and body fat levels. Leptin is a fat-burning hormone that has many functions. One of the most important of these is the control of energy expenditure. If food intake - and in particular carbohydrate intake - is high, then leptin levels will also be high. This sends a signal to the body that it is in a well-nourished state and this can result in your metabolic rate remaining high.

If food and carbohydrate intake are low, then leptin levels will also be lower. This will send a signal to the body that energy intake is low and the metabolic rate needs to be lowered to compensate for the lack of energy intake. If carbohydrate intake remains relatively high during the diet, then levels of leptin and other fat-burning hormones will also remain high even when total calorie intake is low.

Carbohydrates also regulate muscle cell volume. You will notice that your muscles will appear flatter and smaller when carbohydrate intake is low, as cell volume decreases when carbohydrates are reduced. This is due to the fact that carbohydrates are stored in muscle tissue as glycogen and each gram of glycogen is stored together with 2.7 grams of water. This can drastically affect the size of muscle cells.

If muscle cell volume decreases, this signals to the body that not enough food is being supplied and in turn it will respond by reducing the levels of fat burning hormones. However, if carbohydrate intake remains in a sufficiently high range during a diet, then muscle cell volume will increase, signaling the body that there is no deficiency, which will result in a higher metabolic rate.

Cell volume is also one of the primary determinants of muscle protein synthesis for similar reasons. If the muscle cells are fuller and the body appears to be in a well-nourished state, then the rate of protein synthesis will be higher than if the muscles are low in glycogen.

As you can see, carbohydrate intake must remain high during a diet in order to keep protein synthesis rates, metabolic rates and fat loss high.

Carbohydrates and performance

Carbohydrates are the primary source of energy during exercise. Since glucose and stored glycogen are used as a source of energy, they are absolutely essential for optimal performance. If glycogen is not available due to carbohydrate restriction, then the body will turn to alternative energy sources such as amino acids. This will lead to a breakdown of muscle tissue and because amino acids cannot be converted into energy as efficiently as carbohydrates, performance will also be reduced.

This will result in you performing fewer repetitions with less weight during training. And if you are unable to train hard due to a lack of energy, this will lead to even greater muscle loss. So if adequate amounts of carbohydrates are not available, then this will become a double whammy against your muscle tissue. Muscle tissue will be sacrificed to meet energy demands and lower training demands will lead to further muscle tissue breakdown. You've worked hard to build your muscles, so now you should do everything you can to protect them.

Insulin

Insulin is another very important reason for not giving up carbohydrates. Eating carbohydrates causes a release of insulin. Insulin has gotten a bad rap lately because it inhibits fat loss by preventing fat from being used as an energy source. I can well imagine what many might be thinking right now. "Why would I want high insulin levels if they inhibit fat loss? But even though this may sound like a bad thing, the benefits of insulin outweigh its disadvantages.

Insulin is also one of the most anabolic and most anti-catabolic hormones in the human body. Insulin binds to the muscle cell membrane and initiates a series of reactions that lead to growth.

From an anti-catabolic point of view, insulin keeps the catabolic hormone cortisol in check. One of the functions of cortisol is to break down protein (muscle tissue) and convert it into energy. When insulin levels are high, cortisol levels are lower. This is the primary anti-catabolic effect of insulin.

For the best results, insulin levels must be kept under control to optimize fat loss, but they must not be completely suppressed for all the benefits in muscle maintenance.

Ketogenic diets (low carbohydrate diets)

Low carbohydrate diets and ketogenic diets have received a lot of attention in recent years. A ketogenic diet typically involves reducing daily carbohydrate intake to near zero grams per day and increasing fat and protein intake to meet caloric needs.

If the body is unable to use carbohydrates as an energy source, it will start producing ketones. Ketones are a by-product of fat oxidation and can be used as an energy source instead of carbohydrates. With a lower carbohydrate intake, insulin levels will also be lower, which will lead to a higher rate of fat burning. But as we know, lower insulin levels are not always a good thing.

Ketogenics may sound like a pretty good option at this point, which is the reason they've become so popular lately. The problem, however, is that if there are not enough carbohydrates available, the body will use amino acids from food and muscle tissue to convert them into glucose for energy.

This equates to more muscle breakdown. We all work hard for every gram of muscle we build and although a ketogenic diet may allow you to lose a greater amount of fat in a shorter period of time, the end result of your body development will leave much to be desired.

How many carbohydrates should you consume during fat loss?

You have already calculated how much protein and how much fat you will consume per day. The only thing you need to figure out now is how many carbohydrates you should consume per day. This is simple. Whatever calories are left over after you have calculated your protein and fat intake should come from carbohydrates. Simply take the calories that are left over and divide them by 4. This will tell you how many grams of carbohydrates you should be eating per day.

In the second part of this article, we will take a closer look at the best food sources and composition of the most important meals during a diet, in addition to discussing the strategic use of high-carb days to maintain metabolic rate.

Source: https://www.muscleandstrength.com/expert-guides/fat-loss

Jan 13, 2020

13 natural plant extracts and spices that can help you lose weight

It's no secret that what you put on your plate plays a key role in weight loss. But what you have on your spice rack may be just as important.

Many spices and herbs have been shown to fight cravings, as well as accelerate fat burning and weight loss.

Here are some amazing (medicinal) herbs and spices that could help you lose weight.

Fenugreek / Fenugreek

Fenugreek - better known in the supplement industry by its English name Fenugreek, is a common household spice that comes from the Trigonella foenum-graecum, a plant that belongs to the legume family. The seeds of the plant are dried and ground and used as a spice.

Fenugreek contains soluble and insoluble dietary fiber, most of which is galactomannan, a water-soluble dietary fiber (33). Fenugreek has been shown to have a number of health benefits due to its fiber content, including better blood sugar control, reduced cholesterol levels and better appetite control (1, 34, 35).

Several studies have found that fenugreek may help control appetite and reduce food intake to aid weight loss.

One of these studies, conducted with 18 subjects, showed that supplementation with 8 grams of fenugreek fiber per day increased satiety and reduced hunger and food intake compared to a placebo (1).

Another small study found that taking a fenugreek seed extract reduced daily fat intake by 17% compared to a placebo. This resulted in a lower number of calories consumed during the day (2).

In addition, a review of 12 randomized controlled trials concluded that fenugreek has blood sugar-lowering and cholesterol-lowering effects (36). Furthermore, studies show that fenugreek is safe and harmless and has minimal or no side effects (37).

Fenugreek works by, among other things, slowing gastric emptying and delaying carbohydrate and fat absorption in the digestive tract, resulting in a reduction in appetite and better blood sugar control.

Dosages range from 2 to 5 grams per day for whole fenugreek seeds and 500 to 1000 mg of fenugreek seed extract in capsule form per day.

Summary: Fenugreek is a plant rich in galactomannan fiber. Fenugreek has been shown to help reduce appetite and food intake, including slowing gastric emptying and delaying the absorption of carbohydrates and fat.

Cayenne pepper

Cayenne pepper is a type of chili pepper that is used to add a hot, spicy flavor to dishes. Cayenne pepper contains a compound called capsaicin, which gives this spice its characteristic heat and has numerous health benefits.

Some research shows that capsaicin can boost metabolism and increase the number of calories you burn throughout the day (3, 4). In addition, capsaicin may reduce hunger and promote weight loss.

One small study found that taking capsaicin capsules increased satiety and reduced total calorie intake (5). Another study of 30 subjects showed that eating a meal containing capsaicin lowered ghrelin levels - the hormone responsible for stimulating hunger (6).

Summary: Cayenne pepper is a type of chili pepper that contains capsaicin, which has been shown to increase metabolic rate and reduce hunger and calorie intake.

Ginger

Ginger is a spice made from the root stem of the ginger plant - Zingiber officinale. Ginger has long been used in traditional natural medicine to treat a wide range of conditions and some research suggests that ginger may also aid weight loss.

A review of 14 human studies showed that ginger supplementation significantly reduced both body weight and abdominal fat (7).

Another review of 27 human, animal and test tube studies concluded that ginger may help reduce weight by increasing metabolic rate and fat burning, while reducing fat absorption and appetite (8).

Summary: Ginger, a spice also used in naturopathic medicine, may support weight loss by increasing metabolic rate and fat burning, while reducing fat absorption and appetite.

Oregano

Oregano is a hardy plant that belongs to the same family as mint, basil, thyme, rosemary and sage. Oregano contains carvacrol, a powerful compound that may help increase weight loss.

A study conducted on mice fed a high-fat diet containing either carvacrol or no carvacrol found that the mice fed carvacrol gained significantly less body weight and body fat than the mice in the control group. It has also been shown that carvacrol supplements can directly affect some of the genes and proteins that control fat synthesis in the body (9).

However, research on the effects of oregano and carvacrol on weight loss is very limited and further human studies are needed.

Summary: A study conducted in animals showed that the carvacrol contained in oregano could help reduce weight and fat gain by altering fat synthesis in the body. However, there are no human studies on the subject as yet.

Ginseng

Ginseng is a plant with health-promoting properties that plays an important role in traditional Chinese medicine. There are a number of different types of ginseng, including Korean, Chinese and American ginseng, which all belong to the same family of ginseng plants.

Many studies have suggested that ginseng may aid weight loss. One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in the composition of the gut flora (10).

A study conducted with animals also showed that ginseng can combat obesity by altering fat formation and delaying fat absorption in the gut (11).

However, further, larger human studies are needed to determine the full impact of ginseng on fat loss in humans.

Summary: Ginseng may stimulate weight loss, delay fat absorption and modify fat formation.

Caralluma Fimbriata

Caralluma Fimbriata is a plant that is used in many diet pills. This plant is believed to work by increasing serotonin levels - a neurotransmitter that directly influences appetite (12, 13).

A twelve-week study of 33 subjects found that study participants taking Caralluma fimbriata showed significantly greater reductions in abdominal fat and body fat than those in the control group (14).

Another small study showed that consumption of one gram of Caralluma Fimbriata daily for two weeks resulted in reductions in weight and hunger compared to a placebo (15).

Summary: Caralluma fimbriata is a plant that may help reduce appetite to stimulate weight loss.

Turmeric / Curcumin

Turmeric is a spice prized for its flavor, vibrant color and medicinal properties. Most of these health benefits are attributed to the presence of curcumin - a chemical that has been extensively studied for its effects on everything from inflammation to weight loss.

A study of 44 overweight individuals showed that taking curcumin twice a day for a month was effective in increasing fat loss, reducing abdominal fat and increasing weight loss by up to 5% (16).

A study conducted in animals found that supplementation with curcumin for 12 weeks reduced body weight and body fat in mice by blocking fat synthesis (17).

Summary: Turmeric is a spice that contains curcumin, which has been shown to support weight and fat loss.

Black pepper

Black pepper is a household spice made from the dried fruit of Piper nigrum. Black pepper contains a compound called piperine, which is responsible for both the strong flavor and the potential weight loss benefits of black pepper.

One study found that supplementation with piperine helped to reduce body weight in rats fed a high-fat diet without any change in food intake (18). A study conducted in a test tube showed that piperine was able to inhibit the formation of fat cells (13).

Unfortunately, scientific research is limited to test tube and animal studies, so further human studies are needed to make definitive statements about the effect in humans.

Summary: Black pepper contains piperine, which has been shown to reduce body weight and inhibit the formation of fat cells in test tubes and animals.

Gymnema sylvestre

Gymnema sylvestre is a plant that is best known for its anti-diabetic properties, but can also aid weight loss. Its active ingredients have been shown to reduce the perceived sweetness of food, thereby reducing cravings for sweets (20).

In addition, these ingredients can bind to sugar receptors in the gut and prevent the absorption of sugar into the bloodstream. This could help to maintain low blood sugar levels and prevent carbohydrates from being stored as fat (20). One study also showed that Gymnema Sylvestre blocked the digestion of fat and increased the excretion of fat (38).

One study showed that people who fasted and took Gymnema Sylvestre had less appetite and were more likely to limit their food intake than people who did not use this supplement (21).

A three-week study conducted with animals found that consuming Gymnema Sylvestre helped maintain body weight in rats fed a high-fat diet (22).

Gymnema Sylvestre should be consumed with food, as taking it on an empty stomach may cause slight stomach discomfort.

Summary: Gymnema sylvestre is a plant that is often used to reduce blood sugar. Studies conducted on humans and animals also show that it can promote weight loss by reducing appetite and food intake.

Cinnamon

Cinnamon is an aromatic spice extracted from the inner bark of trees of the Cinnamomum genus. Cinnamon is rich in antioxidants and has numerous health benefits. Some studies have also found that cinnamon may accelerate weight loss.

Cinnamon is particularly effective at stabilizing blood sugar levels, which may help reduce appetite and hunger (23). Studies show that a specific compound found in cinnamon may mimic the effects of insulin and help transport sugar from the bloodstream into cells for use as an energy source (24, 25).

Cinnamon may also reduce levels of certain digestive enzymes, slowing the breakdown of carbohydrates (26).

Although these effects could potentially reduce appetite and lead to weight loss, further research is needed on the direct effects of cinnamon on body weight.

Summary: Cinnamon is a spice that can lower blood sugar, which could lead to a reduction in appetite and hunger.

11. green coffee bean extract

Green coffee bean extract is found in many weight loss supplements. It is made from coffee beans that have not been roasted and are rich in chlorogenic acid, which is thought to be responsible for the potential weight loss benefits of this extract.

One study found that green coffee consumption reduced body mass index (BMI) and abdominal fat in 20 subjects without a change in calorie intake (27).

Another review of three studies concluded that green coffee bean extract could reduce body weight by an average of 2.5 kilos. However, the researchers noted that the quality and size of the available studies were limited (28). Further, higher quality studies are therefore needed to evaluate the effectiveness of green coffee bean extract in supporting weight loss.

Summary: Some research suggests that green coffee bean extract may help reduce body weight and abdominal fat.

12. cumin

Cumin is a spice made from the dried and ground seeds of the Cuminum cyminum plant. Cumin is known for its distinctive flavor, but also has a variety of health benefits including the potential to accelerate weight loss and fat burning.

A small, three-month study found that women who consumed yogurt with 3 grams of cumin twice daily lost more body weight than the control group (29).

Another eight-week study observed that adults who took a cumin supplement three times a day lost 1 kilogram more than the study participants who received only a placebo (30).

Summary: Cumin is a widely used spice that has been shown to effectively reduce body weight and body fat.

13 Cardamom

Cardamom is a highly prized spice made from the seeds of a plant in the ginger family. This spice is used in both cooking and baking, but can also promote weight loss.

A study conducted on animals found that cardamom powder helped to reduce abdominal fat on a high-fat, high-carbohydrate diet (31).

Another animal study showed that black cardamom in particular was effective in reducing abdominal fat and total body fat on a high-fat diet (32).

Unfortunately, most of the research that has looked at the fat loss potential of cardamom has been limited to animal studies, meaning that the effect in humans has yet to be investigated.

Summary: Cardamom is a spice that has been shown to reduce belly fat and body fat in animal studies. However, human studies are lacking.

How to use these spices and plant extracts safely

When used to flavor food, the herbs and spices described here can provide a boost in health benefits with minimal risk of side effects.

However, don't overdo it and stick to a maximum of one tablespoon (14 grams) per day and make sure to combine these spices with nutrient-rich, whole foods to further promote weight loss.

When using these herbs and spices in supplement form, it is important to adhere to the dosage recommendations of the respective product to avoid unwanted side effects.

In addition, people suffering from a medical condition or taking medication should discuss the use of these spices with their doctor, especially when using them in supplement form.

If undesirable side effects or symptoms of food allergies occur, it is strongly recommended that you stop using the spice or supplement in question and consult a doctor.

Conclusion

In addition to adding a flavor boost to your favorite foods, many herbs and spices have been shown to boost metabolism, increase fat burning and increase satiety.

Adding some variety to your spice cabinet is an easy way to boost your weight loss with minimal effort. Make sure you combine these herbs and spices with a balanced diet and healthy lifestyle to get the most out of your weight loss.

References:

Source: https://www.healthline.com/nutrition/weight-loss-herbs

Previous 1 … 18 19 20 21 22 … 74 Next

Das könnte dir ebenfalls gefallen View all

Jul 23, 2026

Sind Blackrolls überhaupt noch sinnvoll?

Jul 19, 2026

Warum kleine aktive Pausen im Bürojob sinnvoll sind

Jul 16, 2026

Wofür benötigt der Körper gesättigte Fettsäuren?