1. Alpha Lipoic Acid (ALA)- Studies have shown promising results in this helping with cardiovascular disease, general inflammation of the body, migraines, dysfunction of the organs, staving off Alzheimer’s, aging concerns, erectile dysfunction.
Getting your organs and cardiovascular systems to function more properly will be a big boost to your weight loss efforts, and any other side benefits are just icing on the cake, Be sure to check with your doctor before starting out on this to see if there’s any contraindications you should be aware of.
2. Apple cider vinegar. This has been long associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings. It’s definitely all natural because it’s made from apples. When taken in small amounts, there’s few side effects linked to it.
If you do try taking it, you don’t have to go overboard. Success was reached in a study in Japan in which the participants who lost the most weight only consumes 30ml of it per day. You definitely don’t need to chug it or drink ridiculous amounts of it to feel fuller and see the benefits.
3. Bitter Orange. This works by suppressing the appetite, but is an extract from citrus fruit, so it doesn’t rely on artificial stimulants to get the job done. Recently it’s been used as a less harmful substitution for other ingredients that have been known to have harsh reactions to the body.
It’s not yet clear as to whether this actually works, and there hasn’t been much formal testing in regards to the adverse effects it can have on the body, so it might be one of those all natural supplements to use with caution.
4. B Vitamins. Her’es the lineup of B vitamins that you get in a complex : B1, B2, B3, B5, B6, B7, B9, and B12. You don’t have to go over board on these, especially if you don’t have a deficiency in any one of them. You can take them singly if it’s discovered that you’re lacking in only a few. There’s many ways these vitamins help the body in all of it’s processes, and a lack of them will trip up your weight loss efforts.
Vitamin B12 usually gets the most attention, and some dieters even get injections of it in order to help boost energy levels and help with losing weight.
5. Capsaicin. There’s a bit of debate as to whether this actually helps with weight loss or not, but one thing that it seems to be good for is not gaining the weight back that you’ve lost. This makes it a good supplement to take while you’re dieting so you don’t experience the classic rebound and gain the weight back you’ve lost.
This is found in spicy red peppers but you don’t have to eat them in order to get the health benefits. They’ve pulled out the extract and have put it in pill form so that it’s more convenient to take-and not spicy.
6. Chia. Chia seeds made it to the list of super foods with high levels of omega-3. It provides a non-fish oil way of introducing more omega- 3 into the body, and also contains healthy amounts of alpha-Linolenic acid, an essential fatty acid that is often added to healthy diets.
Chia seeds are pretty easy to incorporate into your diet, since they don’t have a distinctive flavor and aren’t like a typical seed that you need to grind up. You can pretty much sprinkle them on anything you want and enjoy the benefits they bring.
7. Chitosan. A lot of debate has arisen, and companies have been given warnings by the FDA for claiming that this can aid in weight loss, or to what degree it can help. These products refer to Chitosan as a fat binder, with the idea being that they’ll grab fat in move it through the digestive system.
So while you may want to wait for further studies to come out regarding it’s effectiveness as a fat binder, it’s still been shown to be a soluble fiber, and is all natural, although better options may exist, like beta-glucan.
8. Coenzyme Q10. This has so many possible benefits listed that you’ll want to make sure you’re not running low on it. They say it keeps your energy levels up, and helps you burn more fat than you otherwise would without it. It’s also supposed to help with the immune system, help with the heart, migraines, and is even been looked into as a possible cancer treatment.
Fish is the most easily accessible food which contains Coenzyme Q10, as many aren’t willing to add more organ meats to the menu. It’s also available as a supplement which makes it easy to take.
9. Conjugated Linoleic Acid (CLA) In addition to being touted for it’s fat loss properties, this is actually a fat itself. It’s a healthy fat you can find in dairy products, but in order to get the amount needed to assist in weight loss, you’ll want to go with the supplement form.
Before you start taking it, you might want to talk to your doctor. Several studies have shown that it may not have the weight loss properties it once was thought to, and it may not be essential to your diet and reaching your weight loss goals.
10. Ephedra. Even with all of the proven side effects, warnings, and controversy surrounding ephedra, it’s still being used by the supplement industry in various weight loss products. Apparently it’s just too effective at what it does, and it’s been proven to provide some short term results, but the risks don’t seem to outweigh the benefits.
The problem with trying Ephedra, is that it comes in such a wide array of doses, and there’s limited information about how much is the right amount to take, and for how long, it’s also unclear whether the weight loss is kept off, or regained after you stop taking it.
11. Fucoxanthin. This supplement is algae based which has shown promising results from research trials in Japan. It specifically attacks the fat so it’s not just overall weight loss, but fat loss. It was discovered first in animal test subjects, but the human trial showed obese women were able to lose weight with it.
For best results while using this, you’ll want to get more active. Start doing cardiovascular exercises and weight training if you don’t already. It does’t have to be intense.
12. Green Tea Extract. Just about everyone has heard a lot about the health benefits of drinking green tea, mostly for it’s antioxidants. Green tea has recently been making news as an effective weight loss supplement for it’s ability to increase your metabolism. It’s been shown to change the form of your fat at a molecular level so it can be used for fuel.
13. Guarana. You may recognize the name from seeing it on an ingredients list of an energy drink. This is because it contains caffeine, which helps these drinks create a jittery and alert feeling they refer to as “energy.” Even though it’s been dubbed generally safe by the FDA, there’s still several side effects to consider.
14. HCG. Since HCG is a hormone, it’s considered an all natural approach to weight loss. Proponents of the diet say that it produces dramatic results in a short amount of time. It also involves following an extreme diet, so it’s not clear if it’s the HCG, or simple calorie restriction.
The primary reason it gets so much attention is that it’s supposed to leave muscle tissue alone, while mainly attacking the fat, resulting in the lean and tones look that people are trying to achieve.
15. L-Carnitine. Aside from assisting in weight loss, this has a lot of benefits as an antioxidant and a great addition to a healthy lifestyle and overall well being. It hasn’t been proven to cause weight loss on it’s own, but it has been shown it helps your efforts quite drastically.
It’s been shown to help maintain energy levels, increase your muscle mass, and decrease you fat mass, which would then lead to weight loss, and a more fit body over time.
16. Iodine. Iodine is supposed to assist with the thyroid gland, which in turn regulates how your body functions and will help you lose weight when it’s working properly. If your thyroid is out of commission, you’ll have a more difficult time losing the weight and you’ll retain more water.
How does it help your thyroid? Your thyroid needs certain levels of iodine in order to do it’s job efficiently. A deficiency will lead to slow performance. It’s not a matter of raising your iodine levels, but filling in a deficiency if one exists.
17. Omega-3’s. This fatty acid has long been known as an essential fatty acid because your body doesn’t produce it on it’s own, but needs it to have a healthy metabolism. Fish oil is the most commonly recommended way to supplement this.
There are numerous benefits to supplementing omega-3’s. They include improved heart health, increased metabolism, lowered cancer risk, and overall anti-inflammatory effects on the body.
18. Raspberry Ketones. Raspberry ketones are claimed to be an all natural weight loss supplement sourced from raspberries. Because it’s an extract, you don’t have to eat the hundreds of raspberries it would take to get the same benefits.
It’s supposed to regulate the metabolism and help your body break down fat cells so you can get rid of the stubborn problem areas. It is said that 100mg per day is what’s needed for results.
19. Resveratrol. Resvaretrol is the main reason doctor’s recommend a daily glass of red wine, but it’s also used as a dietary supplement to help you lose weight. It can help with “bad” cholesterol, which protects the heart, and helps with blood glucose sensitivity, which is what helps keep your weight in check.
There are studies showing it improves longevity and energy levels.
20. Vitamin C. Some people take high doses of vitamin C to assist in their weight loss efforts, but there’s little evidence that you have to take it in large doses to get the benefits.
You may also find that your regular diet gives you enough vitamin C, but if you’re doubting it, you may want to supplement.
21. Vitamin D. It’s very easy to run low on vitamin D, especially if you live in climates where it’s not always easy to get outside in the sunshine. It’s not only a mood booster, but it helps strengthen the immune system, plus it plays a big roll on how your body functions.
Studies have shown that individuals who are vitamin D deficient are more likely to gain weight. It’s recommended to take 1000 IU’s of vitamin D-3 most days.
22. White Bean Extract. This supplement is fairly new which started getting attention after Dr. Oz had it on his show claiming it helps rev up your metabolism. It’s also said to be able to block carbs from being absorbed in your body, so it will no doubt become popular with those who follow a low carb diet.
The other benefits of taking this is that it’s been shown to regulate blood sugar levels. Even if you’re not diabetic this can be helpful because it will prevent spikes that cause that lethargic feeling after eating a meal, and also causes cravings.
23. Zinc. Zinc is an important one. It has many weight loss properties that shouldn’t be overlooked. It can help you if you have a slowed metabolism. This alone will help with everything else you’re doing to lose weight. It also gets your body to produce more of the thyroid hormone responsible for maintaining your healthy weight.
You won’t need to get it in supplement form if you’re getting enough meat, seafood, nuts, and other zinc containing foods.
Note: None of these supplements are a replacement for a healthy diet and regular exercise. You should start with a foundation, then fill in what you’re missing in an effort of overall health and well being. All of these add-ons work best when the body gets the right foods, and is getting daily exercise, even a 20 minute walk.
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