Weight loss by diet refers to one undertaking a weight loss plan that involves determining the right foods and supplements required to promote fat loss.
Some diets and supplements do make good on their promise of making sure participants of the diet or those taking the supplements do lose weight. However, one should be careful which supplements they purchase because the FDA does not heavily regulate supplements like drugs are. The majority of supplements and herbal remedies are treated like foods in the sense that these supplement manufacturers do not necessarily have to list all components in a supplement and do not have to state its effectiveness.
It is always important to review and research several foods and supplements with extensive scrutiny before deciding to start a particular regimen to aid in weight loss.
Here we shall look into the various kinds of foods and supplements one can use to aid in fat loss.
Garcinia is a tropical tree that grows primarily in India and parts of Southeast Asia. The fruits from the Garcinia tree contain Hydroxycitric acid (HCA) and is used for medicinal purposes including other purposes such as weight loss. Other applications include in treating several ailments such joint pain and infectious conditions.
Research into the fruit suggests that the hydroxy citric promotes fat loss by preventing fat storage in adipose cells, controls appetite and improves endurance during exercise.
Various studies indicate that the hydroxy citric acid does boost fat burning and reduces appetite. It may appear that the key ingredient in the Garcinia fruit blocks the enzyme citrate lyase. Citrate lyase is responsible for making fat in the body, and it is also is in charge of raising brain tissue concentrations of the chemical serotonin which are responsible for making one feel less hungry.
There are other benefits to HCA in that it has been shown to lower insulin levels as well as cholesterol. This may offer solutions to individuals who have diabetes or high cholesterol. However, it is advised that one should not use HCA concurrently with drugs that are used to control insulin and cholesterol levels. As such it is always recommended to seek medical advice from a trained and licensed medical professional.
- Whey Protein
Whey protein is predominantly used in the body building community for its protein concentration that is highly sought out for by body builders to pack on lean muscle. Whey Protein is concentrated from milk and made into a powder for consumption. Various whey protein products are given with additive components such as flavors and other nutritional supplements like creatinine.
For a long time, whey protein has served as a staple for many in the bodybuilding community due to the concentrated protein within whey that offers adequate nutrition. To acquire the proper protein nutrition without whey protein will require several meals with large amounts of foods. This is not sustainable in the long run, and one will need alternatives to acquire protein that is needed for proper muscle growth and fat loss.
Whey protein contains all the nine essential amino acids needed by your body during intense fitness training. Whey also promotes fat loss and preserves muscle and reduces hunger. In a randomized clinical study in obese patients, it was seen that supplementation of whey in the diet resulted in a 6.1 percent fat loss as compared to a set of individuals whose caloric intake was reduced by 500 calories. The study was carried out in Minnesota with one hundred and fifty-eight subjects took part in the study.
- Vegetables and fruits
As obvious as it may sound, fruits and vegetables are whole foods that provide the adequate nutrition and water needed for healthy growth and development. An apple a day does keep the doctor away, and it is, therefore, important to add whole vegetables and fruits into meals.
Leafy green vegetables like spinach and kale have low caloric indexes and are high in fiber and vitamins. Fruits provide necessary vitamins as well as sufficient carbohydrates. Fruits and vegetables provide an excellent way of increasing volumes of meals without increasing the caloric intake.
- White meat
White meat includes fish and chicken with the most highly praised fish foods including tuna and salmon. When prepared well, white meats provide a low caloric intake but with high protein content.
Chicken is exquisitely delicious and high in protein. Chicken provides the necessary nutrition needed to promote weight loss. Just like chicken, fish foods like salmon and tuna are also rich in protein. However, the high concentrations of omega-3 fatty acids are known to reduce inflammation and play a significant role in metabolic disease and obesity.
- Conjugated Linoleic Acid (CLA)
CLA is a popular supplement that contains derivatives from the fatty acid, Linoleic acid. Linoleic acid is a component found in cell membranes and provides structural integrity to a cell. However, when used a supplement, CLA is claimed to promote fat loss and reduce satiety. Research into CLA as a weight loss supplement has provided mixed reviews in its effectiveness with some studies citing 1.8 to 6.8 grams of CLA per day promote weight loss. On the other hand, some studies negate this claim. Natural Medicines state that CLA could have possible effectiveness in promoting weight loss.