Food supplementation is commonly related to gaining lean mass, that is, muscle. But that is not all. There are supplements to lose weight or, better said, that help in the fat loss process.
I can already tell you that, alone, none of the supplements I’m going to recommend here will transform your body. Having an individualized weight loss program that encourages adequate nutrition and includes physical activity in your routine is essential.
In fact, the individualized program also helps you understand which of the healthy weight loss supplements are best suited to your case and how to use them!
In general, which supplements are recommended for weight loss:
Whey Protein
Whey Protein is the most famous among dietary supplements. This protein compound favors appetite control because it increases satiety, in addition to helping to achieve daily protein intake practically.
There is a wide variety of this product on the market, and choosing the ideal whey depends on each person’s goals. As we are talking about a weight loss supplement, the most common suggestion is an isolated and hydrolyzed whey.
Why? It’s simple. This type of isolated whey protein has less fat and carbohydrates than the concentrated version. It also has less lactose, which helps to minimize abdominal discomfort. But it’s worth remembering that there are vegetable and meat protein-based versions for those who cannot tolerate lactose.
Furthermore, isolated and hydrolyzed whey protein is the best to mix with low glycemic index carbohydrates, which will increase satiety, preventing you from feeling hungry again too soon.
Essential Amino Acids
Amino acids are basic units of protein, and the essential ones need to be ingested through eating lean red and white meat, vegetables, nuts, and supplements.
Amino acids are the “bricks” that form protein. When you consume whey protein, for example, you will digest it into these smaller structures. They can be more effective, especially for those who have some difficulty digesting whey.
They are used as weight loss supplements because they promote the construction of lean mass, and when combined with physical activity, they contribute to fat loss.
Furthermore, they help regulate metabolism, facilitate the transport of nutrients, and help regulate sleep—a combination of factors is essential for anyone who wants to lose weight healthily.
Creatine
Creatine is like a fat-burning supplement, although it doesn’t do that directly. Its action is more related to improving performance, which helps with weight loss.
Creatine is a compound present in foods such as fish and red meat. Still, it also exists as a form of supplementation, widely used to guarantee more energy and strength during physical activities.
Therefore, it is an exciting ally so that you can increase the intensity of your training more efficiently, strengthen your body, increase lean mass, and reduce body fat.
In fact, since this is an important point, I’ll leave you with a tip so you can understand the difference between fat mass, lean mass, and muscle mass. This will help you better understand your weight loss process.
Caffeine (thermogenic)
Thermogenic is a great supplement to help burn fat. Caffeine is an example of what we can use for this purpose.
This is because caffeine increases basal metabolism, as it increases body temperature also increases heart rate and generates energy, making you move more.
It’s no surprise that caffeine is in most fat burner products, improving performance during physical activities and promoting weight loss.
I need to emphasize the importance of professional guidance to define the correct dosage, because caffeine ― and other thermogenic ― can have harmful side effects. For example, gastric and psychological change
Psyllium (fiber)
Psyllium is not a weight loss aid but a good supplement for losing weight because it helps in this process by reducing appetite. I’ll explain to you how this works.
We are talking about a fiber that, when in contact with water, increases its size, taking up more space in the stomach. This also increases the feeling of satiety and reduces hunger.
Furthermore, psyllium prolongs the feeling of satiety because it slows down the digestion of food. And if your body takes longer to digest what you’ve eaten, you’ll go longer without feeling hungry.
It is important to say that it is essential to drink water for fiber to work well, including to ensure good intestinal function.
ALSO READ: TRAINING FOCUSED ON WEIGHT LOSS