Weight gain is a growing health concern that affects millions of people around the world. Losing weight can be a challenging task that requires a combination of a healthy diet, physical activity, and lifestyle changes. However, incorporating certain plant-based supplements and spices into your diet can help support weight loss by improving insulin sensitivity, increasing metabolism, and decreasing body fat.
For thousands of years, plant derived extracts and spices have been utilized in traditional medicine practices such as ayurvedic and Chinese medicine to aid weight loss and improve overall health. Recent scientific research has confirmed the efficacy of some of these herbs and spices in promoting weight loss. In this article, we will discuss the top 15 dietary supplements, spices and herbal extracts that have been scientifically proven to promote weight loss and their mechanisms of action.
Top 15 Clinically Backed Supplements and Spices Help You Lose Weight and Manage Energy Levels
1. Green Tea Extract:
Green tea extract is a powerful antioxidant derived from green tea leaves. It contains catechins, which have been demonstrated to increase metabolism and fat oxidation, leading to weight loss. According to a study published in the Clinical Nutrition, 12 week consumption of green tea extract was found to significantly decrease significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol and LDL plasma levels. Another study published in the Phytotherapy Research found that green tea extract supplementation resulted in a reduction in body weight gain, body mass index (BMI) and reduction in waist circumference (WC).
2. Garcinia Cambogia:
Garcinia cambogia is a tropical fruit that contains hydroxycitric acid (HCA), which has been shown to support weight loss by reducing appetite, increasing fat oxidation, and improving insulin sensitivity. A meta-analysis published in the Complementary Therapies in Medicine found that participants who consumed Garcinia cambogia extract experienced a significant reduction in weight, body mass index (BMI), percentage of fat mass (PFM), and waist circumference (WC).
3. Raspberry Ketones:
Raspberry ketones are compounds found in raspberries that have been demonstrated to increase metabolism and fat oxidation, leading to weight loss. A study published in the Journal of the International Society of Sports Nutrition found that raspberry ketone supplementation resulted in reduction in body weight, fat mass, waist girth, hip girth and energy levels during the first 4 weeks due to elevated serum leptin and decreased serum resisting levels.
4. Caffeine:
Caffeine is a central nervous system stimulant that has been demonstrated to increase metabolism and fat oxidation, leading to weight loss. According to a meta-analysis review published in the Nutrients, higher coffee intake might be modestly associated with reduced adiposity, particularly in men.
5. Glucomannan:
Glucomannan is a type of soluble fiber that has been shown to support weight loss by decreasing appetite and reducing calorie intake. According to a study published in the International Journal of Obesity, glucomannan supplementation was found to significantly reduce Serum cholesterol and low-density lipoprotein cholesterol by (21.7 and 15.0 mg/dl respectively).
6. Conjugated Linoleic Acid (CLA):
CLA is a type of polyunsaturated fatty acid that has been demonstrated to support weight loss by decreasing body fat and increasing metabolism. A study published in The Journal of Nutrition found that 12 months supplementation of CLA resulted in significant decreases in Plasma total cholesterol, LDL cholesterol and body fat mass in obese individuals.
7. Chromium:
Chromium is a trace mineral that has been shown to support weight loss by improving insulin sensitivity and reducing appetite. According to a study published in Clinical obesity, a meta-analysis study of chromium supplementation identified significant reductions in anthropometric indices associated with body composition; for weight loss, body mass index and body fat percentage in individuals with overweight/obesity.
8. White Kidney Bean Extract:
White kidney bean extract is a type of carbohydrate blocker that has been shown to support weight loss by inhibiting the digestion and absorption of carbohydrates. A study published in the Journal Food Science & Nutrition found that white kidney bean extract supplementation resulted in the average weight loss of 2.24 kg (average of 0.448 kg per week), compared to 0.29 kg weight loss (average of 0.058 kg per week) in placebo group after 35 days.
9. Capsaicin:
Capsaicin is the compound responsible for the heat in hot peppers and has been shown to support weight loss by increasing metabolism and decreasing appetite. A study published in BMC Obesity found that 12 week capsaicin supplementation (4 mg) was associated with significant reductions in Body fat and fat mass.
10. Ginger:
Ginger is a popular spice that has been shown to support weight loss by decreasing inflammation, improving insulin sensitivity, and reducing appetite. A study published in the Food Science and Biotechnology found that 12 week ginger supplementation was associated with significant reductions in mean body weight, body mass index, and body fat level.
11. Green Coffee Bean Extract:
Green coffee bean extract is derived from unroasted coffee beans and contains chlorogenic acid, which has been shown to support weight loss by improving insulin sensitivity, decreasing glucose absorption (alpha amylase inhibition), and reducing appetite. A study published in the Journal Diabetes Metab Syndr Obes found that green coffee bean extract supplementation was associated with significant reductions in body weight, body mass index, and percent body fat in overweight individuals.
12. Policosanol:
Policosanol is a type of sugar cane wax that has been shown to support weight loss by improving insulin sensitivity, decreasing glucose absorption, and reducing appetite. A study published in the Journal Molecular Nutrition & Food Research found that policosanol supplementation was associated with significant reductions in total cholesterol and low density lipoprotein, and increased high density lipoprotein cholesterol; however, no significant effects were observed on triglyceride (TG) levels and body weight in subjects with dyslipidemia.
13. Curcumin:
Curcumin is the active compound in turmeric and has been shown to support weight loss by decreasing inflammation, improving insulin sensitivity, and increasing basal metabolic rate. A study published in the Journal of Crit Rev Food Sci Nutr found that curcumin supplementation was associated with significant reductions in body weight and BMI.
14. African Mango Extract:
African mango extract is derived from the African mango fruit and has been shown to support weight loss by downregulated expression of adipogenic transcription factors or PPAR-gamma and adipocyte-specific proteins, such as leptin, and upregulated expression of adiponectin. A study published in the Journal of Lipids Health Dis found that African mango extract supplementation was associated with significant reductions in body weight, body fat, and waist circumference as well as plasma total cholesterol, LDL cholesterol, blood glucose, C-reactive protein, adiponectin and leptin levels.
15. Cinnamon:
Cinnamon is a popular spice that has been shown to support weight loss by delaying gastric emptying, improving insulin sensitivity and by reducing blood sugar levels. A study published in the Journal of Lipids Health Dis found that cinnamon supplementation was associated with significant reductions in measures of glycemia, adiposity including abdominal obesity, lipids and blood pressure.
In conclusion, incorporating plant-based supplements and spices into your diet can be a natural and effective way to support weight loss. While these supplements have been shown to have positive effects on weight management, it is important to remember that they should not be relied upon as the sole solution for weight loss. A balanced diet and regular physical activity are still the cornerstone of any successful weight loss program. Additionally, it is always important to consult with your healthcare provider before starting any new dietary supplement regimen, as some supplements may interact with other medications or have potential side effects. However, when used in conjunction with a healthy lifestyle, these plant-based supplements and spices can provide a powerful tool in the battle against excess weight gain.