A balanced diet and an active lifestyle are the cornerstones of weight loss, but for those looking to up their efforts to slim down, supplements may provide the metabolic boost they need.
Dr. Mark Anton, a plastic surgeon in Orange County, California, recently revealed to SheFinds the six-pack of supplements he recommends to patients looking to shed pounds — caffeine, green tea extract, glucomannan, garcinia cambogia, conjugated linoleic acid and L-carnitine.
Supplements, of course, can’t supplant the need for adequate exercise, hydration, a high-fiber, protein-rich diet, and seven to nine hours of sleep. A stress-reducing relaxation practice can also contribute to weight loss and improved overall health.
1. Caffeine
Caffeine creates a thermogenic effect, amping up the body’s heat production. Caffeine raises blood levels of epinephrine, or adrenaline, and promotes the release of fatty acids from fat tissue. A known stimulant and appetite suppressant, caffeine increases energy while decreasing hunger.
“Found in coffee, tea, and many weight loss supplements, caffeine can enhance metabolism by stimulating the central nervous system,” Anton said. “It has been shown to increase metabolic rate by 3–11% and contribute to fat burning, especially during exercise.”
2. Green tea extract
In addition to containing a moderate amount of metabolism-boosting caffeine, green tea extract abounds in catechins, particularly epigallocatechin gallate (EGCG), compounds shown to increase energy expenditure and fat oxidation.
Anton explains, “Rich in antioxidants like EGCG, green tea extract helps to increase fat oxidation and boost metabolic rate. Clinical studies have shown that individuals taking green tea extract can increase calorie burning by about 4%.”
Green tea also decreases inflammation and is noted for its mood-boosting properties.
3. Glucomannan
An appetite suppressant, glucomannan is a water-soluble dietary fiber derived from the roots of the konjac plant (Amorphophallus konjac), also known as the elephant yam.
Glucomannan can absorb up to 50 times its weight in water. When consumed, it’s been shown to slow the digestion and absorption of nutrients, aiding weight loss by creating a feeling of fullness, curbing appetite, and reducing calorie intake.
4. Garcinia cambogia
Also known as red mango, garcinia cambogia is a tropical fruit extract that contains the compound hydroxycitric acid (HCA), which has been shown to inhibit the storage of fat in the body. HCA is also known to suppress appetite, contributing to weight loss.
5. Conjugated linoleic acid (CLA)
Conjugated linoleic acid (CLA) is a type of omega-6 fatty acid found in the meat and milk of cows, goats, and sheep. Technically a trans fat, research links CLA supplementation to weight loss. It is important to note that CLA supplements are not naturally derived — they are made by chemically altering linoleic acid found in vegetable oil.
Anton explains, “CLA is a type of fatty acid found in meat and dairy products. It is believed to reduce body fat by increasing fat breakdown and enhancing metabolic rate. Research indicates that CLA supplementation can result in a modest reduction in body fat.”
6. L-carnitine
L-carnitine is a naturally occurring amino acid produced in the liver and kidneys and stored in the skeletal muscles, heart, brain, and sperm. L-carnitine critically supports the body’s metabolic function by transporting fatty acids into the mitochondria, where they are oxidized to produce energy.
Studies have shown that L-carnitine may reduce fat mass, increase muscle mass, and decrease fatigue — factors that can promote weight loss.
Anton notes that L-carnitine provides a boost to metabolism and exercise, “It has been associated with improved fat burning and increased energy expenditure during workouts.”
