Top 10 supplements for weight loss

1. Whey protein: It's no secret that protein is a gym junkie's best friend. But it actually does more than carve out severed muscles: A 2014 meta-analysis in the Journal of the American College of Nutrition found that people lost about 10 pounds after incorporating whey protein into their diet. And the milk derivative actually outperforms other protein sources: Overweight people who drank a whey protein shake a day lost more weight than those who drank a soy protein shake, according to a study in the Journal of Nutrition. It works in a number of ways: Whey suppresses your appetite and therefore helps you eat less, but it's also one of the best muscle-building aids, says Franci Cohen, certified nutritionist, exercise physiologist, and founder of Fuel Fitness at Brooklyn "Muscle has a higher metabolic rate than fat, so each pound of fat you replace with muscle increases your metabolism and your ability to burn fat a little more," he explains. Also, because it contains the same molecules as carbohydrates and fats, plus one more (nitrogen), protein requires more energy to digest, so you'll burn more calories as your body processes the nutrient, Cohen adds.

2. Caffeine (methylxanthine): A little shake has been linked to a whole host of health benefits, from improved alertness to reduced cancer risk, but it's also one of the best, if not the best, ergogenic aids. currently sought after, says Rehan Jalali, Certified Sports Nutritionist and Chairman of the Supplement Research Foundation. Several studies have shown that caffeine helps promote fat oxidation - or your body's ability to break down large molecules of fat for use for energy - as well as weight and fat loss in active people, adds he does. While most of the health benefits come from its antioxidants, caffeine helps you lose fat by stimulating your central nervous system. This encourages the release of several molecules and nutrients in your body, including stored fat to burn for energy and calcium to help muscle contraction. Plus, it can help you work harder: In a study published in the Journal of Applied Physiology last year, guys who ingested caffeine before a workout burned more calories during, ate less calories afterwards and actually enjoyed their gym time more than when they weight without the kick. But cap your daily intake at 400 mg - too much of a shake can increase anxiety, your risk for cardiovascular disease, and your insulin sensitivity, which can actually cause you to gain weight.

3. Green tea extract: "Green tea extract can increase fat oxidation and even stimulate the thermogenesis of brown adipose tissue, special fat cells that can help speed up metabolism, which is good news for anyone looking to lose body fat," says Jalali. . The key is in the plant's phytochemicals, in particular epigallocatechin gallate (ECGC), which according to a study in the European Journal of Clinical Nutrition, in low doses, can increase fat oxidation by 33 percent. Jalali advises looking for a supplement with 50% EGCG and 90% polyphenols for a better burn.

4. Glutamine: The most abundant amino acid naturally produced by your body, glutamine is found in the largest amounts of your muscles, helping to repair them, maintain a healthy gut, and stabilize your blood sugar. A study published last year in the European Journal of Clinical Nutrition found that without changing their diet at all, people lost weight after taking glutamine supplements for four weeks, possibly because it helped boost metabolism. glucose.

5.Chitosan: This fiber, commonly referred to as “shark cartilage”, comes from the exoskeletons of insects and crustaceans. Research is mixed, but extensive analysis in the Journal of Obesity found that when people took chitosan twice a day with food, they had significantly lower BMI and body fat, as well as less bloating and of gas than people who took a placebo. It doesn't have magical fat-burning abilities, but because it's a type of dietary fiber, it can help you stay fuller for longer, leading you to eat less, Cohen explains. NOTE: Take this supp at a different time than the others (so if you take the others in the morning, take this one in the afternoon or vice versa.) “Chitosan may bind other nutrients and reduce the rate of absorption. », Explains Jalali.

6. Hydroxycitric acid (HCA): Derived from a salt extracted from the shell of a Southeast Asian nut plant, HCA helps suppress your appetite, reduce the amount of fat your body absorbs from your diet, and increase your metabolism, explains Cohen. Compared to taking a placebo, HCA supplements can help decrease the amount of visceral, subcutaneous, and total fat, according to a 2011 British study. HCA is often sold as an extract from garcinia, the name of the plant. from which it is derived. But this is useless if you don't have the correct amount of the active ingredient, Cohen adds. Look for a pure HCA supplement or a garcinia extract with 50 percent HCA.

7. Cayenne pepper: Research into cayenne pepper support for weight loss is on fire: According to a study by Purdue University, taking half a teaspoon in a capsule may help you eat fewer calories and cravings for sweet and salty snacks later in the day. Meanwhile, UCLA researchers have found that eating meals with capsaicin - the root of the heat of pepper - helps increase metabolism by 15-20% up to two hours later. Research presented at the Biophysical Society's annual meeting earlier this year also found that capsinoids can help activate white and brown fat cells and better regulate your metabolism. The secret lies in the fact that capsaicin activates your sympathetic nervous system, which controls your adrenaline and fight or flight response, explains Jalali (also, why you feel warmer when you eat the heat).

8.Vitamin D: The sun vitamin can not only ward off depression - Italian research earlier this year found that vitamin D deficiency was linked to a higher risk of obesity. And since around 40% of American adults are deficient in the stuff, according to the Centers for Disease Control and Prevention, it can be beneficial for your midsection to supplement it, especially in winter. Vitamin D is necessary for the proper functioning of receptors throughout the body, including those that tell your systems whether to store or burn fat, whether you are hungry, and what you crave. A 2009 study by the University of Minnesota found that those who start a diet with healthy vitamin D levels actually lose more weight than those who try to change their eating habits with an empty D-Bank.

9. Olive leaf extract: Just like the superstar antioxidant olive oil, the extract from the plant leaves is full of polyphenols and flavonoids that help reduce inflammation and stabilize blood sugar, explains Jalali. Studies have shown that olive leaf extract not only protects the body from harmful free radicals, but also aids in fat loss by improving the efficiency of insulin in your body, thereby reducing the amount of fat your body stores. Research in the American Journal of Nutrition found the supplements helped rats lose weight, while another study by Isreal found the extract can help normalize glucose levels, causing fewer food cravings and better blood sugar levels.

10. Chromium: This trace element is essential for our body to be able to properly metabolize macronutrients. “Chromium helps insulin metabolize fat, convert protein into muscle, and convert sugar into energy, plus it plays a key role in regulating appetite, reducing sugar cravings, and increasing mass. lean body, ”says Jalali. Not only is it the necessary building block for weight management, but it also loses most of its reserves during vigorous exercise, which is why it is very important for active men to recharge, adds Jalali.