Weight Loss: Which Food Supplement is Right for You?

Weight loss is not always easy. The search for a formula that helps you lose weight without much effort is quite enticing. However, it is difficult to attain, at least without generating overload of the organism or to affect the health of some organs, like the kidneys and the liver. Therefore, supplements are often considered ineffective. But, in fact, they are being misused.

Several studies support the efficacy of dietary supplements and their health benefits. However, it is important to clarify that these are a complement to the diet to lose weight. They only fulfill their function if they are integrated into a weighted diet and a moderate physical exercise plan.

Follow our guidelines for best results with nutritional supplementation. Know the substances to look for in a supplement, its mechanism of action and its benefits. See which product is right for you.

3 Types of Food Supplements for Weight Loss:

1. Supplements targeted to muscle mass (with CLA)

On a diet to lose weight, you do not lose only fat. Some of the lost weight is muscle mass. It is in this balance that the association of a supplement with Conjugated Linoleic Acid (CLA) may be interesting. This is because it makes it possible to lose fat mass without affecting muscle mass at the same time. The greater the muscle mass, the greater the calorie expenditure, which results in a more rapid metabolism. To lose weight, it is important that in the long run this mass is maintained or ideally increased.

Another feature of CLA is the prevention of the “iô-iô” effect (weight gain after diet). In traditional weight loss regimens, where there is no concern about preserving muscle mass, when returning to regular diet after a weight loss diet, the body’s tendency is to restore energy reserves to maintain muscle mass.

If muscle mass decrease, we will accumulate energy in the form of fat that will not be used. However, if muscle mass is maintained and metabolism is accelerated, energy reserves will be used effectively.

For this reason, it may be productive to associate a supplement with CLA to the regimen of weight loss. To reduce fat mass, the recommended daily allowance is 2 to 8 grams.

It is important to note that intake results are greatly enhanced by moderate exercise. Thus, it is possible not only to prevent the loss of muscle mass, but also to increase it, maintaining the long-term results.

2. Supplements directed to control sugar levels (with chromium)

The accumulation of energy in the body in the form of fat is widely fostered when at our diet we associate foods rich in sugar! For this reason, in regimens for weight loss, it is important to significantly reduce the intake of sugars.

Taking a supplement based on chromium (or chromium yeast) may give a valuable help in controlling the craving for sweets.

In our body, chromium acts by increasing the effectiveness of insulin action. This, in turn, is responsible for the metabolization of ingested sugars. By potentiating the effect of insulin, blood sugar levels are normalized, avoiding the sudden variations that lead to uncontrollable craving for sweets and calorie-rich foods.

There are, however, some precautions to take:

• Chromium is excreted in the urine, so people with impaired kidney function should consult their doctor before starting to take a supplement with this substance.
• Diabetics should monitor their blood glucose levels before, during and after the use of a chromium supplement, especially if they take insulin or hypoglycemic drugs. Because chromium may increase the efficacy of insulin, dosage adjustments may be necessary.

3. Supplements directed to reduce fat absorption (with chitosan)

When we seek to lose fat mass and minimize localized fat, the first step is to decrease fat intake. However, this task can become highly demotivating because fat is present in various foods and is part of our daily diet.

A good option in weight loss regimens may be to associate a chitosan-based supplement, a cationic polysaccharide with affinity for diet fats.

In the stomach, in the presence of lipids (fat), it creates a non-absorbable compound. It leads to the natural elimination of fats in the digestive tract without being absorbed or stored.

Chitosan also acts by delaying the action of digestive lipases (enzymes that degrade lipids). When the chitosan-lipid compound passes through the intestinal tract, it is not degraded by digestive enzymes and is excreted in the faeces.

However, chitosan has some limitations. Absorbs only 8 times its weight in fat, ie for each gram of chitosan ingested, only 8 grams of fat is absorbed.

To effectively reduce weight, it is vital that, along with taking this supplement, you reduce your fat intake.

Tips for choosing the right food supplement for you

The supplement should be a complement to the diet and not a food substitute. So, before choosing the best product for weight loss, it is appropriate to adjust the diet to the desired results and to the stage of the diet it is in.

• If you are in the early stages of eating sugars and calories, a chromium supplement may be the best option. Helps control cravings for sweets, normalizes blood sugar levels and is an incentive not to give up the food plan.
• If sweets are not a concern and reducing hydrates is a more pressing need, choose a supplement that reduces fat absorption. While adjusting the dosage of carbohydrates you can consume per meal, this supplement will help in inhibiting the absorption of fats.
• If your diet is being guided by a professional and you are committed to following a physical plan tailored to your needs, then a supplement with CLA is the best ally. This helps to reduce fat mass and increase muscle mass, so it is a good option for weight loss in a healthy way.

Before you start taking a weight loss supplement…

• Schedule a food re-education consultation. Consulting an expert helps you realize what’s wrong with your diet and how to get around the challenges without too much sacrifice.
• Follow a personalized diet plan. This is the most important measure for weight loss. No supplement will take effect if the food is not adjusted to the intended purpose.
• Know food intolerances. Sometimes we do not achieve the desired results because we eat foods that we cannot process. Thus, the body stores them in the form of fat and cannot transform them into energy. In addition, they cause gastric discomfort, fluid retention, swelling and constipation.
• Practice moderate physical exercise. Increasing metabolism and muscle mass is important to have a healthy body. Getting a specialist’s opinion can help you choose the exercises best suited to your goals and preferences.