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With over50,000 dietary supplements On the market, you can simply imagine how many of them are marketed as weight loss products. It's a multi-billion dollar industry. So trying to find an agreement on what the best diet of # 1Supplement for weight loss is a launch.

Most weight loss supplements contain common ingredients such as vitamins, minerals, caffeine, fibers, proteins, herbs and other plant compounds claimed burn fat, stimulate energy, Muscular construction, the lower blood bar or simply improve nutrition. Many nutritionists and other weight loss experts have their favorite ingredients, while others thinkWhole foods are the way forward.So choose the pill, powder, powder, powder or beverage that can work better for you will require a test and error. The n ° 1 dietary supplement that works for other people may not work for you, so it's important to browse your options - and talk to your doctor - to make a decision that makes sense for your body .

Do weight loss supplements work?

Many nutritionists and weight loss coaches sell their own formulations of their favorite ingredients or some manufacturers' products; This alone should be wary when you are considering weight loss supplements recommended by them.

Recent studies have called for the effectiveness of the weight loss supplements in question, including a broad revision of 121 placebo controlled tests of plants and dietary supplements involving nearly 10,000 adults of more than 16 years of recent congress European on obesity.

"Our rigorous evaluation of the best evidence is that evidence is insufficient to recommend these weight loss supplements," said Erica Bessel, a practicable dietitian, a doctorate doctorate of the University of Sydney in Australia and the investigator. principal studies,in a report. "Although most supplements seem safe for short-term consumption, they will not provide clinically significant weight loss," she said.

A similar study published in theInternational Journal of Obesity Supplements In 2019 focused on efficiency and any medicinal interactions of common ingredients used in dietary supplements. This research determined that the effectiveness of dietary weight loss supplements "is still inconclusive and that the cost of these products can be considerable." The researchers in the study concluded that "healthy eating and physical activity remain the first intention of weight loss".

Here's what some dietitians and other nutrition coaches we interviewed recommend as the best weight loss supplements. Then make sure to reread our list of15 underestimated weight loss tips that actually work.

The best way to ensure weight loss is to get enough food fibers from fruits and vegetables, saysMorgyn light, rd, a nutritionist forSprint. The problem is that most people do not eat enough fiber-rich plants to achieve the recommended minimum of 25 to 30 grams of fiber per day. It therefore recommends completing.

"People can easily get that through a supplement on the counter like Benefiber," she says.

This product is made from a soluble fiber called inulin (chicory root fiber). Another supplement of popular soluble fibers, Metamucil, uses psyllium fibers. If you do not want to take a fiber supplement, you can increase your fiber consumption by adding a linen meal to your soups, salads and smoothies. "It's an excellent source of fiber for those who have low fiber consumption and is tasteless," saysFIORELLA DI CARLO, RD, CDN, cook a video video ofLive in Italian.

Related:Best supplements for longer life.

Although most supplements produce good results, good multivitamin containing polyphenols that combat free radicals and support healthy metabolism can help your weight loss efforts, saysLisa Moskovitz, Rd, CDN, CEO ofNY NUTRITION GROUPand one of ourMembers of the Council of Medical Experts. It recommends a particular polyphenol multivitamin called Oh Groove Grape.

"With 500 milligrams of resveratrol, this supplement offers antioxidant properties that fight damage caused by free radicals, support the health of the hormone, especially insulin and decreases inflammation in the body," explains Moskovitz.

This supplement also contains 2,000 Vitamin D IU, which studies show can be directly related to weight and metabolism and magnesium that can support the stabilization of blood glucose, appetite and energy.

"Oh, the grape is also vitamin C, which is not only in favor of the immune system but helps to combat inflammation in the body that with other factors can contribute to weight gain over time ", she says.

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The EGCG (epigallocatechin gallate) is a powerful catechin (natural flavonoid) found in green tea.

"EGCG supplements canHelp you burn more calories-Even at rest, andstudies Show that the compound can cause weight loss, "says the nutrition advisorLauren Manaker, MS, RDN withZhou Nutrition.

She points out a study in theNutrition log That a links by drinking green tea with the improvement of the exercise to accelerate the loss of belly fat in obese adults.

Check# 1 Better green tea to drink, according to experts.

Berberin is a chemical compound found in some plants that has been shown to help regulate blood glucose and blood greases so that it is commonly taken for type 2 diabetes and high cholesterol.

"It works in different ways to help with weight loss - minimize the absorption of carbohydrates and sugars with food, help reduce insulin spikes and activate the AMP activated Kinase protein to support The metabolism, which is why I use it in our carbon and sugar supplement blocker, saysStephanie Redmond, PharmD, CDcesco-founder ofDiabetesdoctor.com.

Some people who take Berberine complain of stomach or constipation evils, but it's usually well tolerated, says Dr. Redmond, who notes that it can be used in combination with common type 2 diabetes drugs such as that metformin for additional benefits as it works by another mechanism.

"The best vitamins for the increase in metabolism are those who work to help your body create food from the food and nutrients you are taking," says the nutritionistLisa Richards.

It recommends a complex complement B (which contains 8 vitamins B) to help your body to metabolize carbohydrates and fat fat for fuel, helping weight loss and increased metabolism.

"Magnesium and iron are two minerals used by the body to create food energy," she says. "Taking these two morning supplements will help your body use nutrients for energy rather than storing them as grease."

If you want to lose weight, "my advice is to get the health of your intestine in order because it is at the heart of all the body functions involved in the weight loss process; probiotics can help with that," says rheumatologistAnthony S. Padula, MDat the center of the arthritis of North California from Walnut Creek, CA. and a member "bowel advice" forJetson Probiotics. "Your intestinal bacteria (your microbiome) can affect the way you digest food, store grease and chemicals that make you full or hungry. Probiotic foods contain living strains of bacteria that increase the population of good bacteria In your digestive system, while prebiotic foods contain fiber types that act as food for good bacteria. Both sources are designed to increase the number of bacteria in your intestine and improve your microbiome. "

Gut bacteria play many roles in weight loss and weight gain, addsTrista Best, Rd, MPH, a dietician registered withBalancing once supplements. "When the intestinal bacterium is extinguished, the production of fatty acids to the short chain in the intestine is amplified which triggers an appetite hormone production." Probiotics in the form of supplement are living bacteria that provide countless health benefits when they are ingested, including the improvement in the regulation of appetite, it says.

Inflammatory food As fried and highly transformed foods can trigger inflammation in the body, which can affect the ability of hormonal insulin to work properly. This often leads to insulin resistance, which can in turn cause a higher blood sugar and grease accumulation in the liver. Curcumin, the active ingredient in turmeric, has been demonstrated to reduce inflammation.

"Turmeric Can be an excellent addition to an existing weight loss diet because of its anti-inflammatory abilities, "explains best. It can be taken in the capsule or the form of powder.

Collagen The peptides are very small pieces of protein of animal collagen. Studies have shown that this protein supplement can help us feel purer longer, resulting in fewer global calories eaten throughout the day, saidMackenzie Burgess, RDN, a nutritionist and recipe developer toCheerful choice. "As a dietitian, one of my favorites to use isNUTE NUTRITION COLLAGEN Peptides Powder Protein. I like how it contains only one ingredient-cattle hide collagen peptides - and supplies 9 grams of protein by Scoop. She recommends adding to coffee, smoothie or oats from the night to pump the effect of protein and satiety.

Anxiety has been linked to weight gain because the hormonal stress cortisol, which is released when you are stretching, increases insulin levels, resulting in a fall in blood glucose that triggers crawling for carbohydrates and junk food. . The problem with many weight loss supplements is that they are "fat burners and energy supplements, which are all a certain level of stress on our body and activate cortisol," saysJiceLn Bauer, PhD, clinical psychologist and founder ofSupplements of virtue.Because she believes "the real reason someone can not lose weight is stress," Developed Dr. Bauer a supplement of stress relief that combinespharma-gaba, with lavender oil, lemon balm, linen flax andtheanin, an amino acid with anti-stressed effects found in green and black tea.

As we suggested earlier, the effectiveness of most weight loss supplements has not been definitively proven. But that does not stop millions of people to buy them to hope to build their chances of uppercase. However, there is an indisputable key for sustainable weight control: learn to eat properly.

According toMedical News TodaySupplements that help remove your appetite still do not teach you to eat, so it's important to learn the goodHealthy eating habits For weight loss instead of simply relying on supplements to do it for you.

This can help:Intuitive means can help you lose weight, to tell dietitians.