You need to read this if you want to know which ones are the best weight loss supplements in 2020, and the most effective.
It’s hard to kow which natural diet supplements and medications you can trust for weight loss.
Weight loss is best achieved through exercise and eating the right kinds of foods. However, sometimes we just don’t get enough of what we need in the foods we eat.
Here are 15 of the best weight loss supplements in 2020 that can increase energy, rev up your metabolism, reduce your appetite, and reduce fat absorption (in no particular order).
1. Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is a powerful polyunsaturated fatty acid found primarily in high-quality beef and dairy products. It reduces body fat while preserving muscle.
In addition, it helps lower cholesterol, triglycerides, and blood pressure.
So don’t be afraid of red meat. That’s a thing of the past.
However, quality counts. Grass-fed beef has 300-500% higher amounts of CLA than grain-fed beef. The best way to get CLA is through diet. Although not as effective, CLA supplements can provide a decent amount.
Effectiveness:
A study published in the Journal of Clinical Nutrition found that overweight patients taking 3.2 grams of CLA per day lost an average of 0.2 pounds of fat per week while increasing lean body mass. Those taking a placebo did not. Another study found that similar dosages of CLA also led to reduced body fat.
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2. Glucomannan
Glucomannan is made from the root of the konjac plant and has been used for centuries in Japan as a food thickener. Its nickname is “broom of the intestines”. Because it helps absorb water in the gut to create bulky fiber, which leads to healthy bowel movements.
Because it acts like a sponge, it makes you feel full. That helps decrease your appetite. It also slows absorption of cholesterol and sugars in the gut. Which also helps with weight loss. With that being said, you should drink a lot of water when taking glucomannan to avoid an intestingal blockage.
Glucomannan is the main ingredient in shirataki noodles, also known as “miracle noodles.” which have zero calories and are ultra-low carb.
Effectiveness:
In a study of obese patients taking 1 gram of glucomannan with 8 ounces of water one hour before meals, they lost 5.5 pounds over 8 weeks without changing their exercise or eating patterns.
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3. L-Carnitine
L-carnitine is an amino acid found naturally in the body that is produced by other amino acids, lysine and methionine. You can also get it by eating meat or fish, or from a supplement.
Effectiveness:
A scientific review of 9 research studies found that taking L-carnitine led to an average of almost 3 pounds of weight loss.
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4. Methylcobalamin (Vitamin B12)
Methylcobalamin is an essential vitamin that plays a key role in cell metabolism, energy production, DNA synthesis, and red blood cell production. It helps convert fats into energy, so it’s no wonder why it is commonly used as a weight loss supplement, and one of the best weight loss supplements in 2020 at that.
There are many forms of vitamin B12, but methylcobalamin is known as the “bioavailable” form of B12. This means that your body can use it right away.
Methylcobalamin is naturally found in meat and dairy. With that being said, those following a vegan or vegetarian diet have a difficult time getting enough through diet alone. In addition, many people suffer from malabsorption and aren’t able to absorb enough B12 from foods as they pass through the intestines.
Worried about getting too much? Any extra floating around in your body will just be peed out.
Effectiveness:
Not much research has been done to prove the effects of B12 and weight loss. However, a study in the U.K. found that vitamin B12 insufficiency was associated with obesity. And, it’s been used for many years as a weight loss supplement, so that shows that it’s been working.
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5. Probiotics
Probiotics are found in supplements and fermented foods that may help you lose weight. They do that by restoring the balance of bacteria in your gut, otherwise known as “gut flora”. In fact, research has found that obese people have an imbalance of gut bacteria compared to people of a healthy weight. Gut bacteria taken from the obese are transplanted into the gut of a slim person, causes them to gain weight.
These “healthy bacteria” may also improve digestive health, as they produce nutrients and help break down fiber that your body can’t digest. Taking probiotics may reduce the rate of calorie absorption, and may also affect hormones related to appetite control and fat storage.
Effectiveness:
An interesting study of women found that taking probiotics for 12 weeks led to significant reductions in weight and body mass index. In addition, blood sugar and triglyceride levels improved. In another study, participants who consumed probiotics through yogurt dropped 3-4% of their body fat.
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6. Vitamin D
Vitamin D also is one of the best weight loss supplements available in 2020. It isn’t just for bones and teeth. It can actually help you lose weight!
We have known for a long time that vitamin D deficiency is associated with obesity, but recent research has found that taking vitamin D supplements can aid in weight loss.
Effectiveness:
A scientific study with 400 overweight or obese patients found that those who took 25,000-100,000 IUs of vitamin D lost more weight than those taking a placebo.
7. Chromium
Chromium is an essential mineral that helps regulate blood sugar and cholesterol levels, reduces carb cravings, reduces fat mass, increases lean body mass, and combats insulin resistance. It can also improve brain health.
Although you can usually get enough chromium through diet, there are supplements available. Chromium is stored in soil and rocks, which leak into the foods we eat. However, poor soil due to over-farming may create a chromium deficiency.
Effectiveness:
The Biomedical Research Center at Louisiana State University found that taking 1,000 milligrams of chromium supplements per day helped reduce hunger and food cravings, food intake, and body weight.
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8. Green Tea Extract
Green tea has gained a lot of respect for its great health benefits including fighting cancer, lowering cholesterol, boosting immunity, and maintaining healthy skin. And, it’s great as a weight loss supplement! One the best weight loss supplements in 2020.
Green tea extract is an amazing energy and metabolism booster.
When green tea extract is produced, catechins (anti-oxidant compounds) called “ECGC” are isolated from the plant and are used in high concentrations. These have powerful effects and can act as appetite suppressants.
Green tea extract can also help mobilize fat from fat cells for use as energy, by inhibiting fat-burning hormones in the body.
Effectiveness:
In a study published in the American Journal of Clinical Nutrition found that consuming green tea before exercise has been shown to burn 17% more fat.
Another study found that green tea extract causes calorie burning to increase by 4.6%.
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9. Green Coffee Bean Extract
Before going on a trip to Costa Rica, I thought that green coffee beans were a special type of coffee bean. Then, I discovered that they are none other than just coffee beans that haven’t been roasted yet.
Green coffee bean extract is one of the most popular and best weight loss supplements on the market and rightly so. It has also been used for the treatment of obesity in Central America and the Caribbean for many years.
It contains chlorogenic acid (CGA). It is said to be the powerhouse behind its metabolism-boosting effects. CGA is not found in coffee that has been roasted, and that’s why keeping the beans green is so beneficial.
It also contains caffeine, of course, which gives you a nice spurt of energy that you can use to burn off calories. However, caffeine is not the prize-winner here. A research has shown that decaffeinated green coffee bean extract prevents obesity. So, you can thank CGA mostly.
Effectiveness:
The Journal of International Medical Research found that consuming 200 mg of green coffee rich in CGA led to an average weight loss of 5.4 kg, versus only 0.6 mg in the group taking the placebo.
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10. Garcinia Cambogia Extract
The skin of the garcinia cambogia fruit contains hydroxycitric acid (HCA), which works by increasing levels of serotonin in the brain, which reduces food cravings.
Effectiveness:
One study found that it significantly reduced visceral, subcutaneous, and total fat, and slightly decreased body weight.
And another one found that consumption of garcinia cambogia extract was associated with approximately 2 pounds of weight loss over an average of 8 weeks.
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11. Whey Protein
Whey protein isn’t just for bodybuilders. It’s also a great weight loss supplement!
Consuming higher amounts of protein is great for losing weight because it staves off hunger and helps maintain muscle so your body doesn’t burn that off instead.
Since muscle cells require more energy than fat cells, it makes sense to gain lean muscle and maintain it. And ladies, don’t worry about turning into a beefy gym rat. Getting enormous muscles just isn’t in our DNA, so don’t be afraid of the weights. They are your friend when it comes to slimming down.
Effectiveness:
The Journal of American College of Nutrition in a study found that consuming whey protein results in an average weight loss of 4.20 kg.
12. Hoodia Gordonii
Hoodia gordonii, usually just called “Hoodia,” is a succulent plant found in South Africa and Namibia, and has been marketed in the U.S. as a weight loss supplement.
Hoodia has been used by native African tribes to stave off hunger during long hunting trips. However, there is no actual evidence that it helps people lose weight. Maybe in the future it will be proven as an effective weight loss supplement. For now, we just don’t have any positive findings.
Effectiveness:
Not proven effective. In addition, there are plenty of side effects such as vomiting and elevated blood pressure and heart rate. In fact, a study on women treated with Hoodia resulted in 208 cases of side effects in only 49 women.
13. Raspberry ketones
Raspberry ketones are the substances that give raspberries their aroma and have been thought to help people lose weight.
However, the raspberry ketones you buy on store shelves as a weight loss supplement are not natural at all, and are made synthetically.
It is said that the molecular structure of raspberry ketones causes fat cells to release adiponectin, which plays a role in controlling blood sugar levels and regulating metabolism.
Effectiveness:
There is no research that has proven raspberry ketones as an effective weight loss supplement.
Conclusion
There are plenty of weight loss supplements out there on the market. Some work, some don’t. Or, at least haven’t been proven to work yet.
Top choices for Best Weight Loss Supplements in 2020 : Probiotics and Green Tea Extract.
Probiotics seem to treat one of the root causes of obesity, which is an imbalance of gut flora. And, green tea extract provides both caffeine and ECGC, which is a big double whammy against fat.
Of course, a healthy diet rich in whole foods packed with protein and fiber and low in carbs, along with exercise, is the best way to lose weight. But everyone could use a little help every now and then.
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