weight-loss resistance
Chronic fatigue
dry skin and brittle nails
hair loss
frequent headaches
poor memory
low libido
depression
constipation
So, how to boost your metabolism naturally?
You know that it requires time to get the results of a healthy diet and exercise. However, some food items can be included in your diet that may help you lose weight even faster than others. Although they certainly won’t give you instant quick results, these dietary supplements have proven to work for those who want to achieve their targeted objectives.
Dietetic Supplements For Weight Loss
1. Calcium
This mineral is necessary for every cell in our bodies, including our bones and teeth. It also plays an important role in helping us maintain a healthy weight and increase our energy levels. So far, there has been little research on this topic because many people think that calcium pills are bad for them. But after seeing thousands of positive reviews on its use for improving body fat loss, more studies have begun. Some experts claim that supplementing with extra calcium as part of a long-term weight management protocol is associated with decreased hunger, less appetite, improved body composition, and increased satiety. A daily dosage of 2mg of vitamin D has been shown to improve cardiovascular health, blood pressure, cholesterol levels, insulin levels and triglyceride levels. According to one study involving obese participants, those who took 1mg of vitamin E and 400 mg of magnesium a day experienced greater body composition compared to those who took 500mg of magnesium only. This means that consuming too much magnesium results in water retention and muscle cramps. One cup of broccoli contains about 7mg of calcium, which doesn’t contain enough to make up for the benefit of getting this vital mineral from the foods we eat.
2. Vitamin K2
This protein helps the cells absorb calcium and phosphorus, making the bone stronger. It is also needed by other cells. The best way to find out if you need more vitamin K2 is to take a test. If you have low levels of vitamin K2, then taking larger amounts of calcium may be beneficial.
3. Beta Carotene
This nutrient is present in carrots and spinach. This is a form of beta carotene. There is limited research on this supplement. On top of protecting against premature aging in the eyes, beta carotene reduces inflammation throughout the body. It also acts as an antioxidant. In addition, beta carotene is converted into vitamin A which strengthens our immune system, thus reducing the risk of infections. Most fruits and vegetables are good sources of beta carotene. Be sure to read the labels if the products you buy come with added potassium or retinol. You do not want to overdose when trying this supplement for weight loss either. Avoiding alcohol and caffeine is recommended prior to taking beta carotene since these substances interfere with absorption if taken with this supplement.
4. Iron
This protein is found in all animal products, but it is especially important in red meat. Research done at Emory University shows that iron deficiency can lead to anemia, heart disease and stroke. Consuming foods in excess of iron may cause symptoms such as nausea, diarrhea and dizziness. Also, iron is involved in metabolism, immune function and wound healing. Because it can be difficult to obtain iron from certain food groups like leafy greens, dark green leafy veges and lentils, these food items should be chosen carefully.
5. Selenium & Tocopherol
These antioxidants protect cells from damage and reduce oxidative stress, which leads to chronic disease. Studies show that selenium can be used effectively to treat acne, psoriasis and eczema. More studies are currently being conducted to determine the optimal dosages of selenium and tocopherol to see the effects of supplementation on various diseases. You can also try eating raw oysters to supplement your consumption of omega-3 fatty acids and Omega 6 fatty acids of seafood. These compounds have numerous benefits on preventing osteoporosis and promoting eye health. They also ease joint pain and prevent heart attack and cancer.
6. Biotin
This substance is found in plant foods such as legumes, fruit, nuts and seeds. In one study, biotin deficiency was correlated with age-related reduction in physical activity, obesity, elevated BMI and metabolic syndrome. Another animal trial showed that biotin can cause improvement of brain glucose metabolism in elderly mice. Supplementation with biotin for a month has been shown to increase testosterone levels in monkeys with diabetes. Biotin is also needed for proper growth hormone production, brain development, reproduction and to support the body’s natural killer cell activity response. An older study published in 2004 showed that menopausal women with type 2 diabetes consumed the most plant foods and biotin in order to improve glycemic control.
7. Pyridoxine
This ingredient is found in plants, fish, milk and eggs as well as many vitamins. When taken along with other supplements, this compound could provide additional calories and support overall fat burning. Additionally, it may act as an antidepressant. Other research suggests that pyridoxine may enhance cognition, mood and reduce anxiety as part of a therapy regimen to treat mild depression. Therefore, individuals, as well as families, should add pyridoxine to their daily medication and dietary plans.
8. Niacinamide
This chemical component of plants is a nutrient required for cellular function. It assists in the synthesis of proteins and lipids in the body. Individuals who eat large amounts of red meat, processed carbohydrates, sugars, fried fast foods, breads, pastries, cakes are at the greatest risk for developing gallstones. Research indicates that lowering bile acid levels could help fight gallstone formation. Thus, increasing the intake of niacinamide, a precursor to niacin, may be beneficial for fighting gallstones. Niacinamide may also inhibit the development of colorectal tumors.
9. Ashwagandha (Ashwagandha)
This adaptogen is available as tea powder or liquid extract. Studies indicate that ashwagandha extract may influence neurotransmitter receptors, including serotonin and dopamine, in the synapses of neurons. A high amount of ashwagandha may promote nerve regeneration, increase resilience to neurodegenerative illnesses, repair damaged nerves, lower the chance of Parkinson’s disease and reduce mental illness. Another study indicated that combining ashwagandha with conventional lithium therapy was found to produce better results in patients with bipolar disorder. Because ashwagandha is available in both powdered and tea forms, you would choose to drink it alone if your doctor recommends this option since the concentration of ashwagandha in each dose is similar.
10. Ginseng
This herb has gained a lot of attention lately due to its benefits for weight loss, digestive health, mood and cognitive processes. Studies show that ginseng may speed the rate at which you burn fat and decrease inflammation in the gut and liver. People who consumed 5mg of ginseng were seen to experience improvements in fasting glucose, insulin sensitivity, plasma lipid profile, triglyceride, C reactive peptide (CRP), leptin, IL-6, cytokines, fibrillin D and endothelial activation. Ganseng may help with weight loss, improve immunity, help regulate thyroid hormones and decrease oxidative stress. Because of ginseng’s popularity, it is available in many different forms and prices ranging from $5 to over $50.
11. Curcumin
This spice is derived from turmeric root and has anti-inflammatory properties that fight inflammation in the body. Many studies show that curcumin supports detoxification processes, increases the ability of fat storage in adipose tissue, encourages weight loss and improves skin and hair appearance. Several studies showed that people who ate a 100% curcumin supplement lost more fat than those who ate just 20 percent of it. Researchers used rat models to investigate this hypothesis, and even though no adverse effects were observed, further studies are warranted.
12. Magnesium
Magnesium is an essential part of our diet since it helps to keep our cells healthy and prevents them from dying. Magnesium is also required for healthy bone growth and maintaining fluid balance in the body. Magnesium also enhances the effectiveness of medications, particularly those dealing with mood disorders. Since you can’t obtain magnesium in your diet, you will need to include this supplement.
13. Pomegranate
This fruit is rich in phytochemicals that may affect your thoughts and behaviors. Certain of these compounds promote longevity as well as aid digestion, cardiovascular health, mental health, sleep, brain energy levels, mental alertness and mood. All of these properties of this fruit could contribute to weight loss in humans that consumes 3 servings per week. Like most dried fruits, this is because polyphenols are destroyed during processing. However, fresh juice is safe and retains more nutrients than dried fruit.
14. Beet Juice
Beets are highly nutritious and have been studied extensively for their effect on weight loss and metabolic health. As well as aiding in your weight loss journey, the juice of this vegetable has demonstrated benefits for boosting the immune system, strengthening the stomach and stimulating your colon cells. Drinking beet juice or even using it to flavor dishes could be helpful for weight loss as well as general health. Not drinking enough fluids, however, can leave you feeling thirsty and feeling nauseous. Luckily, this can be easily corrected by sipping on an 8oz bottle of boiled beet juice. Keep in mind that beets are not a great source of fiber.
No comments:
Post a Comment