No single supplement or food will be able to help you achieve your weight management goals.
And hunger is your body telling you it’s ready for fuel.
A healthy overall approach to weight management is the way to go.
fcafotodigital / Getty Images
fcafotodigital / Getty Images
1.
A high-fiber diet helpsmaintain hormone levelsthat balance the feelings of fullness and hunger.
There was not, though, a difference in actual food intake.
Side effects may include a harmful drop in blood sugar (with increased amounts) and gastric issues.
Less commonly, it might cause dizziness, headaches, and liver toxicity.
Pregnant people should avoid fenugreek, as it has been linked to increase risks of birth defects.
That means some supplement products may not contain what the label says.
In this study, subjects took 180 grams daily by mouth.
Lean Protein
Getting enough protein from your diet is essential to help build and maintain muscle mass.
Calcium and Vitamin D
Calciumandvitamin Dare believed to work together to help control appetite.
Calcium
Getting calcium from foods is generally better than getting it from supplements.
Good food sources of calcium include the following:
The recommended daily amounts of calcium are as follows.
The recommended daily amounts of vitamin Dare as follows.
Probiotics and Synbiotics
Probioticsare beneficial gut bacteria or yeast.Prebioticsare nondigestible fibers that support the growth of those microorganisms.
Synbiotics refer to the combination of both probiotics and prebiotics.
Before taking probiotics, talk with your healthcare provider if you have a weakened immune system.
Antibiotics can decrease the effects of probiotics.
As such, take probiotics at least two hours before or afterantibiotics.
Green Tea Extract
Green teacontainscatechin(a potent antioxidant),epigallocatechin-3-gallate(EGCG), andcaffeine.
No side effects were reported in the studies.
But green tea may increase the risk of congenital disabilities caused byfolic acid deficiency.Tea can also decrease iron absorption.
You may want to avoid drinking it with meals.
Liver problems have been reported with using green tea extract in pill form.
If you have liver disease, consult a healthcare provider before taking products with green tea extract.
Alpha Lipoic Acid (ALA)
ALAis an antioxidant fatty acid that helps the body make energy from sugars.
Precautions should be taken in the following instances:
11.
Tyrosine
Tyrosineis one of various amino acids found in whey protein.
It has been shown to have the following effects.
Further studies with a larger sample size and a more diverse population are needed.
Caution should be taken if you take the following medications.
The safety of bitter orange is unknown in the context of pregnancy or breastfeeding.
Is ephedra safe?
Despite the similarity in structure, p-synephrine acts differently from ephedra.
Additionally, some products might be adulterated or tainted with prescription-drug ingredients.
DHEA
DHEA is a hormone produced by theadrenal glandsand the liver.
It serves as a precursor to sex hormones.
DHEA vs. 7-Keto-DHEA
DHEA (dehydroepiandrosterone)and 7-keto-DHEA are related but different.
The dose of 7-keto DHEA used in clinical trials is 200 mg per day by mouth.
Another study used 100 mg per day ofDHEA.Dosages may range between 25 mg and 100 mg per day.
Always consult a healthcare provider before adding a supplement to your regimen.
It may interact with the breast cancer drugtamoxifenby increasing estrogen levels and decreasing its effect.
Getting enough fiber and protein is a natural way to suppress your appetite.
Some vitamins and minerals such as calcium and vitamin D may also help.
A sustainable approach to weight management best involves a balanced diet and getting regular exercise that you enjoy.
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