Supplements For Diet

Green Tea

Green tea is a good choice for people on a weight-loss program because it can help them to lead a healthier lifestyle. For example, substituting green tea for coffee with cream and sugar not only saves calories but also supplies a lot of healthful substances, such as polyphenols and flavonoids, that can help improve one’s overall health. Green tea contains a small amount of caffeine, so it serves as a mild appetite suppressant as well. Green tea is generally free of side effects. The most common adverse effects reported from consuming large amounts (several cups per day) of green tea are insomnia, anxiety, and other symptoms caused by the caffeine content in the herb.

Cayenne

Research suggests that cayenne increases the body’s heat production (thermogenesis) and speeds up the metabolism of fats and carbohydrates. Also in these studies, cayenne increased production of epinephrine and norepinephrine—a sign of increased activity of the sympathetic nervous system, which could account for the reduction in appetite. The studies thus far are few and relatively small (less than 20 participants). Controlled studies report that adding 6 to 10 grams of cayenne to a meal or 28 grams to an entire day’s diet reduces hunger after meals and reduces calories consumed during subsequent meals. Besides causing a mild burning during the first few applications (or severe burning if accidentally placed in sensitive areas, such as the eyes), side effects are few with the use of capsaicin cream. As with anything applied to the skin, some people may have an allergic reaction to the cream, so the first application should be to a very small area of skin. Do not attempt to use capsaicin cream intra-nasally for headache treatment without professional guidance.

 

Chromium

Chromium is mainly used to stabilize blood sugar. The major role for chromium in weight loss is to correct insulin resistance caused by chromium deficiency. However, assessing chromium deficiency is difficult since normal blood levels are of such a low concentration that they can escape detection by even the most sensitive instruments. Hair and toenail levels can be evaluated, but these tests are not routinely done. In people trying to lose weight, a double-blind study found that 600 mcg per day of niacin-bound chromium helped some participants lose more fat and less muscle. Chromium supplementation may enhance the effects of drugs for diabetes (e.g., insulin, blood sugar-lowering agents) and possibly lead to hypoglycemia. Therefore, people with diabetes taking these medications should supplement with chromium only under the supervision of a doctor.

 

Whey Protein

Whey protein is a mixture of some of the proteins naturally found in milk. The major proteins found in whey protein include beta-lactoglobulin and alpha-lactalbumin. Whey protein has one of the highest protein digestibility-corrected amino acid scores (PDCAAS; a measure of protein bioavailability) and is more rapidly digested than other proteins, such as casein (another milk protein). Whey is a common ingredient in many meal replacements, which are designed to provide a large amount of nutrients in a minimal amount of calories. Whey protein may aid weight loss due to its effect on appetite. In a preliminary study, people were given 48 grams of either whey protein or milk protein (casein). Whey consumption resulted in more hunger satisfaction and reduced the amount of food eaten 90 minutes later compared with casein consumption.

Dietary Fibers

Fiber can truly help regulate bowel patterns. If you choose to take a fiber supplement, be sure you don’t inadvertently purchase a laxative supplement instead. The labels on both types of supplements may say something like “regulates bowel patterns.” While the featured ingredient of fiber supplements will likely be an ingredient such as psyllium, the featured ingredient of laxatives tend to be herbal-based. Such supplements are designed only for short-term constipation.

While there is weak evidence that fiber may promote a feeling of fullness, it seems to be necessary to use it in conjunction with a diet and exercise program in order to be effective for contributing to weight loss.

The best way to get fiber is from food. However, if you don’t include enough fiber-rich food in your diet and choose to use a fiber supplement instead, choose a product that has different types of fiber in it—both soluble and insoluble. When taking a fiber supplement, be sure to stay well hydrated.