supplementation for weight loss

The Most Effective Supplementation for Weight Loss

There are many different weight loss solutions available. Some of them work, and some others are a simple fraud. Nutrition and a correct supplementation for weight loss are one of the most effective options to lose weight.

In this post, we reveal the reality of supplementation, the principles of weight loss, and the best supplementation for weight loss!

Reality of Supplementation for Weight Loss

We often tend to try find shortcuts.; to take the Fastlane and get to the end of the road as fast as possible.

However, that implies that, many times, you don't focus on the basis. Trying to get there as fast as possible, you go directly to the details. To those things that seem cool and attractive. To supplementation.

Nutrition Pyramid

But the reality is that supplementation is at the very peak of the pyramid of sports nutrition. If the base is not consolidated, the pyramid will simply fall apart.

If you are following every other level of the pyramid, then supplements may do good on you. Supplementation for weight loss can, then, squeeze that final 5% to get to your goal and get better results.

FOCUS ON THE BASIS. ONCE YOU HAVE THAT CONTROLLED, CONSIDER USING SUPPLEMENTATION

Supplements Won’t Make You Lose Weight

Supplements, you like it or not, don't make you lose weight by themselves. It's only when there's a calorie deficit prolonged over time that you start losing weight (study)

Without calorie deficit, weight loss is practically impossible. Thus, supplementation for weight loss will be a waste of time (and money)

Principles of Weight Loss

Before getting into supplementation for weight loss, you should understand the principles of weight loss.

The physiology is quite complex, but it all comes to one word... CALORIE DEFICIT

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Calorie Deficit

Applying the 1st Law of Thermodynamics into the human organism, we come up with the calorie balance equation (study)

Calories In = Calories Out

Based on this equation and the balance between both sides, we can have different scenarios:

Calorie Balance for Weight Loss Diet

If your goal is to lose weight, you should be aiming for a calorie deficit. This is, your calorie intake (diet) should be lower than your calorie expenditure (all the energy you expend during the day).

By setting a calorie deficit of 300-500kcal/day, your weight loss rate will be 1lb/week, which seems to be the optimal weight loss rate to maintain your health and muscle mass at the top! (study)

Physiology of Weight Loss

As we said before, the physiology of weight loss can get quite complicated. However, to evaluate whether specific supplementation for weight loss works or not, you must know the three steps of weight loss:

  1. Lipolysis: breakdown of triglycerides
  2. Fat transport: transport of fatt acids to the mitochondria
  3. Fat oxidation: energy production from fatty acids

Supplementation for Weight Loss

Now that you know the principles of weight loss and the science behind, it's time to get into today's topic: Effective Supplementation for Weight Loss

Caffeine

Caffeine

Caffeine is an alkaloid compound of the methylxantine class. With 85% of the U.S population consuming at least one caffeinated beverage, caffeine is considered the most widely consumed psychoactive drug (study).

Besides its popular stimulant effect, caffeine can act as a 'fat burner' to help you lose weight. It increases your metabolic rate by 3-4% (study), and improves mean fat oxidation (MFO) during exercise (study), and after acute ingestion (study)

Action:

  • Antagonist of adenosine receptor
  • Secretion of neurotransmitters
  • Acts on the central nervous system

Dose and use:

  • 4-6mg/kg per day
  • Combine with slow-released caffeine for long trainings

Considerations:

  • Take it before the workout to increase fat oxidation during exercise
  • Don't abuse, it may create tolerance to it (study)
Green-tea

EGCG

Green tea contains molecules called catechins, with a potent antioxidant effect (study). As the main catechin present in tea, we have EGCG (Epigallocatechin galate).

Green tea has been used in ancient civilization as a cure for health issues an other medicinal purposes. It shows to lower cholesterol and improve blood flow (study)

EGCG may help you lose weight by acting upon COMT (catecholamintransferase). By inhibiting COMT, catecholamine levels don't drop, upregulating fat loss (study)

Action:

  • Inhibitor of COMT
  • Controls NAPHD and oxidative stress
  • Lowers cholesterol and improves blood flow

Dose and use:

  • 300-800mg per day
  • Combine with any beta-adrenergic to increase the effect

Considerations:

  • Combine with any beta-adrenergic to increase the effect
Nicotine for weight loss

Nicotine

Nicotine for weight loss?! Isn't that what makes cigarettes addictive? (study)

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Yes it is, but the amount present in cigarettes is much higher than what you need to have an effect on weight loss.

Nicotine may help you lose weight. It acts upon lipolysis and fat oxidation (source). It stimulates adrenaline, increasing the metabolic rate (study).

But its main mechanisms of action is through acetilcholine receptors. Because of the similar structure of acetilcholine, nicotine may bind to its receptor, inducing catecholamines production and upregulating fat metabolism (study)

Action:

  • Agonist of Acetilcholine
  • Stimulates adrenaline and other catecholamines
  • Upregualtes fat metabolism

Dose and use:

  • The dose depends on the mode of supplementation
  • Start with nicotine gums of 2mg

Considerations:

  • Take the minimum dose possible. The higher the dose, the greater the risk of addiction.
p-synephrine for weight loss

P-Synephrine

P-Synephrine, the little sister of the well-known Ephedrine, is arising interest in the world of supplementations for weight loss.

With similar benefits and much better risk profile, P-Synephrine is one of the most effective and safe supplements for weight loss (study)

It's found in bitter orange and other citrus fruits. P-Synephrine targets and acts upon  the adrenergic receptor beta-3, regulating lipolysis and fat metabolism (study)

P-Synephrine may help you lose weight by increasing the metabolic rate, fat oxidation, and decreasing appettite (study)

Action:

  • Increases metabolic rate
  • Decreases appetite
  • Upregualtes fat metabolism

Dose and use:

  • 10-20mg, taken twice a day

Considerations:

  • At this moment in time, p-synephrine does not appear to cause a false positive on a CEDIA amphetamine urine test
capsaicin for weight loss

Capsaicin

Capsaicin is a natural compound present in peppers. This molecule is responsible of your mouth burning like hell when eating chilis and/or pepers.

Acting as a thermogenic substance, capsacin shows to increase your metabolic rate by increasing oxygen consumption and body temperature (study)

Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day (study).

Action:

  • Increases metabolic rate
  • Decreases appetite
  • Increases oxygen consumption and body temperature

Dose and use:

  • 12-30mg
  • Going above 30mg could cause gastrointestinal problems.
  • If the dose is given in SHU (39.000 SHU = 2.56mg )

Considerations:

  • Capsaicin is often used as pre-workout supplement (read more)
  • It may create tolerance, and deloads may be interesting.

Conclusion

Weight loss is one of the most targeted topics of sports nutrition. There are many options to tackle and go for, but the best you can do is follow a correct nutrition and complement it with the right supplementation for weight loss.

In this post, we have seen some of the most effective and evidenced supplementation for weight loss. But before getting into these supplements, don't forget to focus on the base of the pyramid!

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