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Last Updated on December 17, 2020

7 Best Weight Loss Supplements That Are Healthy and Effective

7 Best Weight Loss Supplements That Are Healthy and Effective

The proceeding article has been written from my own personal experience with weight loss, along with research I’ve personally conducted, and from conversations I’ve held with individuals in the health and wellness space. The below suggestions for supplements are being given under the pretence that you will in fact investigate these substances further to conclude if they make sense for you personally or not.

I’m a huge proponent of research and information, and also suggest you consider a DNA analysis test such as ones available through companies like Ansestory and 23andme. You can download your raw DNA data, and then upload it to FoundMyFitness Genetics – Genome Analysis Tool by Dr. Rhonda Patrick, or Promethease.

The purpose of uploading your raw DNA data is in order to gather information pertaining to supplementation, dietary habits, and albeit lifestyle decisions that will be optimal/in accordance with your genealogy. You can then apply this information in your day to day life in order to become the best version of you!

Before we dive into the list of supplements, ask the following question first:

Do You Need Supplements?

The short answer is not really, however as mentioned above, you may want to consider certain supplements by the mere fact that they are suggestible for your gene type.

An example of this for me personally is a genetic predisposition to Vitamin D deficiency, which came up in my comprehensive DNA report. With this information in mind, I make an active effort to supplement Vitamin D, and get my butt into some sunlight as often as possible!

So in certain cases supplements may not be totally required, but highly advisable.

When I began losing weight several years back, many thoughts ran through my mind, from bogus weight loss supplements, to even considering the quick and easy liposuction of 40-50lbs.

However when I took a moment to listen to my own instinct and intuition, the truth about these ideologies is that they do not solve the root of the problem – lifestyle choices.

My general opinion on supplementation for weight loss is that one need not focus on substances or external things in order to achieve weight loss.

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When I was losing weight, after having gained it through silly lifestyle choices (to keep things short), my focus was not on supplements but on the consistent effort towards maximal weight loss and fat loss.

In order to maximize weight/fat loss — I’ve discussed many times over the importance of incorporating Intermittent Fasting (Time-Restricted Eating), in conjunction with high activity levels throughout the week.

Simply put, you need to consider how you structure your eating, as well as the amount of exercise, effort, and overall exertion – leading to daily caloric expenditure.

Get yourself in a healthy caloric deficit, not by starving yourself, but by exercising, eating healthy and within a Time-Restricted “eating window”.

7 Supplements To Consider for Weight Loss

1. Caffeine or Green Tea/Extract (Matcha)

This is one of the quickest and most easily accessible supplements for weight loss.

Caffeine can boost the metabolic rate and increase fat burning. However, people become tolerant to the effects, and as such its impact will slowly diminish.

Matcha is derived from the same plant as Green Tea – Camellia sinensis. Matcha tea is low in calories, and high in antioxidants such as Epigallocatechin Gallate (EGCG). Scientists at the University of Colorado found that the EGCG content in matcha is 137 times more than Chinese green tea. These antioxidants can help flush out toxins, boost immunity, and reduce the body’s inflammation, which helps prevent weight gain and accelerates weight loss.

Matcha can boost metabolism and aid in fat burning while also balancing blood glucose levels.

2. Alpha Lipoic Acid (ALA)

Your body naturally produces alpha-lipoic acid, but it’s also found in a variety of foods and as a dietary supplement typically in pill form.

ALA is an organic compound found in all human cells, made inside the mitochondria – where it helps enzymes turn nutrients into energy. Some research suggests that it may play a roll in weight loss, diabetes and more. There have also been antioxidant properties associated with ALA such as the ability to lower blood sugar levels, reduce inflammation, reduce skin ageing, and improve nerve function.

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You can obtain ALA without supplementation from animal products such as red meat and organ meats, along with plant foods like broccoli, tomatoes, spinach and Brussels sprouts.

Animal studies have indicated that ALA can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), located in your brain’s hypothalamus. Meanwhile, human studies conducted showed that alpha-lipoic acid has only a slight impact on weight loss. An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks.

Personally I use ALA on and off when I’m looking to cut weight.

3. Glutamine

Generally speaking, Glutamine is beneficial because it improves the maintenance of muscle mass, which in turn helps burn more fat.

By introducing Glutamine to your diet it will also yield anti-inflammatory benefits and help reduce cravings for high-glycemic carbohydrates.

Foods that are high in glutamine include meat, seafood, milk, nuts, eggs, cabbage and beans.[1]

4. Krill Oil

High in omega-3 fatty acids, which yields various health benefits, including improved heart and brain health, a reduced risk of depression and even healthier skin.

Researchers have suggested that fish oil omega-3s may help people lose weight more easily.

Studies have concluded that while both fish-sourced and krill-sourced omega-3 fats are effective in reducing fat levels, krill is more effective. The mechanisms of how this is so had not been made clear in the study, but suggested long-chain polyunsaturated fatty acids (LCPUFAs) can reduce activity in the endocannabinoid system. The endocannabinoid system consists of a group of neuromodulatory lipids and receptors that influence appetite, pain sensation, mood and memory.

Researchers found that, when parameters associated with obesity were considered, krill oil reduced heart fat levels in rats by 42 percent, compared to 2 percent for fish oils.

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I personally shifted from Alaskan Wild Salmon fish oils to Krill Oil due to the fact that it’s more potent and overall more effective, though the cost of the supplement is slightly more.

5. Apple Cider Vinegar

Many would note that apple cider vinegar is a low calorie drink; however, my focus on noting this supplement is relating to suppressing fat accumulation which was found in animal studies.

A team of researchers also investigated the effects on obese Japanese in a double-blind trial. Daily intake of apple cider vinegar may be practical in the prevention of metabolic syndrome by reducing obesity.

Additionally, some studies suggest that apple cider vinegar helps stabilise blood sugar levels, and primarily after consuming a high carbohydrate meal.

There’s many other benefits of apple cider vinegar to note, however they don’t directly correlate with weight loss, so for now I’ll leave them unmentioned, but encourage you look further into this powerful supplement.

6. L-Carnitine

This supplement is a bit speculative, and I haven’t had too much personal experience with it, thus it’s towards the bottom of the list.

L-Carnitine plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria – which acts as engines within your cells, burning fats to create usable energy. This helps move more fatty acids into your cells to be burned for energy, so it’s suggested this would increase the ability to burn fat and thus lose weight. However, results of both human and animal studies are mixed in this case.

This is one of those supplements that may work for one person, but not another, and it’s highly discussed and debated in the bodybuilding and fat loss community.

I suggest you look further into L-Carnitine, and perhaps experiment on a trial to see if you notice any improvements in weight loss and fat reduction.

7. Conjugated Linoleic Acid (CLA) [Bonus]

CLA is a naturally occurring fatty acid found in meat and dairy products. This supplement is gaining popularity and has become widely regarded as a contender for the weight-loss miracle pill.

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Though I personally do not think such a magic pill exists, it’s certainly fun to throw around the term ‘miracle’ and generates a lot of buzz in doing so.

During a trial, one group of overweight women lost 9% body fat in one year’s time without any adjustments in lifestyle or eating habits.

Now, don’t take this as a suggestion to not improve lifestyle, as I introduced this article with the pretence that it’s the most important aspect of losing weight.

In a few small animal studies, CLA has been shown to prevent heart disease and several types of cancer, while appearing to enhance the immune system. Human studies are not as conclusive as they used body fat scales (such as DEXA – Dual-Energy X-Ray Absorptiometry) to measure improvements, which are inherently not that accurate.

This is another one of those supplements I suggest researching further, and trialling in conjunction with lifestyle adjustments to see if it works for you.

The Bottom Line

Once again I can’t stress enough that merely supplementing for weight loss will not yield exponential results – you must exercise, move your body, and I highly advise introducing Intermittent Fasting/Time-Restricted Eating if you haven’t already done so.

Please research more into these supplements to determine if they make sense for you. And I don’t suggest using all at once as you won’t be able to accurately gauge which are most effective – cycle through them by taking one, two, upwards of 3 supplements at any given time. If you want to experiment, then switch after a couple months of use.

I wish you the best of luck with your weight loss journey and if would like to learn more about the above supplements, take a look at my video here:

Featured photo credit: bruce mars via unsplash.com

Reference

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

How to Break a Fast When You’re Intermittent Fasting 11 Health Benefits Of Ashwagandha (Backed By Science) Intermittent Fasting Diet for Beginners (The Complete Guide) 21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength 10 Natural Brain Boosters to Enhance Memory, Energy, and Focus

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Published on July 14, 2021

13 Best Foods to Eat at Night (Advice From a Health Coach)

13 Best Foods to Eat at Night (Advice From a Health Coach)

We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

1. Turkey

If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

2. Fish

Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

Fishes also contain nutritive oils that are good for your body and skin.

3. White Rice

White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

4. Bananas

Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

5. Cheese and Crackers

Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

6. Warm Cereals

Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

7. Yoghurt

Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

Unsweetened yogurt is a great snack and one of the best foods to eat at night.

8. Eggs

Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

9. Protein-Pineapple Smoothie

As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

10. Tart Cherries

Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

11. Honey

Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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12. Popcorn

When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

13. Baked Sweet Potato Fries

French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

Final Thoughts

When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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Remember, eating healthy is a great way to remain healthy.

More Healthy Snacks Options

Featured photo credit: K15 Photos via unsplash.com

Reference

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