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The popular keto diet has been on fire for a number of years, with everyone jumping on the low carb bandwagon to try to lose weight.

The diet involves drastically reducing your carbohydrate intake while increasing the amount of protein and fat you consume.

This puts your body in a state called ketosis where you burn stored fat instead of sugar, causing rapid weight loss.

Why Follow the Keto Diet?

Whether this is a healthy diet to follow has been the subject of some debate, with arguments on both sides. Some people think the amount of fat you consume could be too much.

They recommend taking in a lot of unsaturated fats like nuts, seeds, and tofu on the diet rather than unhealthy saturated fats.

One thing that’s certain is that this diet does work as far as taking off the pounds. There are many anecdotal reports from dieters who claim to have lost a great deal of weight following this regimen.

In addition, research indicates that people following a low carb diet lose more weight in the first 3-6 months than those on a regular diet. The keto regimen also lowers serum triglyceride levels ( 1 ).

Best Keto Supplements for Weight Loss

A popular option is to take substances considered to be weight-loss supplements while you’re following the keto diet, to intensify the effect. There are numerous different options to consider, each with their own benefits.

Top Tips

Some of these substances may also reduce the flu-like symptoms which can go along with the keto diet, making it easier to follow.

Learning about different nutrients and supplements can be quite intimidating if you are just starting your diet regime. Thankfully, websites like Supplement Lexicon can be a great source of knowledge to achieve your health and fitness goals.

Here are the top weight-loss ingredients you can take while following the keto diet.

BHB (Betahydroxybutrate) Ketones

Ketones are released by your liver naturally when you drastically cut down on your carbohydrate intake. This allows you to go into the state of ketosis, where your body burns fat instead of glucose because it’s starved of those sugars.

In addition to the ketones released by your body, many people take an extra dose of exogenous ketone salts which can be found in over-the-counter supplements. This could increase the number of ketones in your system, ensuring that you stay in ketosis.

There is research to support the efficacy of exogenous ketones at putting the body into ketosis. One study found that the ingestion of ketone drinks not only caused participants to enter ketosis, it also lowered blood glucose, free fatty acid, and triglyceride counts ( 2 ).

Apple Cider Vinegar

Many keto supplements add apple cider vinegar as an extra ingredient, because of its purported weight-loss properties. If you’re following the keto diet, you can add it to your regimen in supplement or liquid form and possibly intensify the weight-loss effects.

The body of evidence to support apple cider vinegar as a weight-loss agent is not huge, but some research has found a positive effect. A study of obese participants that took place in Japan, for example, found that taking ACV for a 12-week period led to weight loss ( 3 ).

Apple cider vinegar also has other medicinal benefits for the keto dieter. It’s filled with healthy antioxidants that strengthen the immune system ( 45 ). In addition, it can lower cholesterol and blood sugar levels ( 45 ).

MCT Oil

This is a form of fat called medium-chain triglycerides, which are easily absorbed into your system. MCT oil is found in high amounts in coconut oil.

It’s an effective weight-loss substance largely because it releases hormones that promote a feeling of fullness. In addition, its absorption into your body can cause you to burn calories more efficiently. ( 6 )

There have been studies showing that MCT oil leads to weight loss, and can even prevent obesity ( 7 ). This substance may help you drop the pounds through several means.

It increases the growth of good bacteria in your intestinal lining, which can lead to more efficient weight loss. For people who are following the keto diet, MCT oil is particularly ideal ( 6 ).

MCT can turn into ketones, which helps keep the dieter in the state of ketosis ( 6 ).

Garcinia Cambogia

Garcinia Cambogia is a tropical fruit that comes from Indonesia. It’s very high in hydroxycitric acid (HCA), which is a known weight-loss substance.

Garcinia can both help burn fat and prevent the formation of new fat on the body. It’s also a potent appetite suppressant that can prevent you from over-snacking while you’re trying to lose weight ( 8 ).

The potency of Garcinia as a weight-loss substance is backed up by the research. For example, one study had overweight adults consume this substance for a 16-week period. They concluded that Garcinia was useful for reducing visceral fat ( 9 ).

Due to its powerful weight loss properties, Garcinia is an ideal supplement to the keto diet. It’s often included as an ingredient in weight-loss and keto products.

Omega 3 Fatty Acids

These are polyunsaturated fatty acids which are often found in fatty fish oils. They are essential for our bodies, but we don’t produce them – we have to get them from food.

These fatty acids are key parts of the cell membrane, and they also perform other essential medical functions like regulating the hormones that lead to blood clotting ( 10 ).

Due to their key role in the body, omega 3 fatty acids have many health benefits. This includes lessening the chances of heart disease and stroke and treating rheumatoid arthritis ( 10 ).

Omega 3 fatty acids are a good accompaniment to the keto diet because there’s some evidence to indicate that they strengthen the effect of the diet. They can also lessen insulin and triglyceride levels ( 11 ).

In addition, adding extra omega 3s is good for people following a high-fat diet, as it helps to even out the omega 3 to omega 6 ratio in your body ( 12 ).

Chromium

Chromium is a mineral that is found in the body in small amounts, and we get the rest from food. It’s a very popular supplement among keto dieters because of its helpful properties.

Chromium regulates insulin, lipid, and glucose levels. It also plays a key role in the metabolizing and storage of fats, carbs, and proteins ( 13 ).

Chromium is considered to be a potent appetite suppressant, and research does support this finding ( 14 ). Keto dieters find this substance especially useful because it helps them to control their cravings for carbs.

Chromium is more helpful for curbing appetite than for actual weight loss. There is some evidence that this mineral directly leads to losing weight, but it’s limited ( 15 ).

Caffeine

Caffeine is a common ingredient in keto supplements, because of its powerful weight-loss properties. It speeds up metabolism, putting the body into the state of thermogenesis where it burns fat rapidly.

This leads to rapid weight loss, and can certainly accentuate the fat burning effects for people following the keto diet. There’s a lot of evidence supporting the properties of caffeine.

A study in the European Journal of General Nutrition 16 looked at people in the general population and their coffee consumption and compared it with weight-loss maintenance. They found that caffeine intake is related to successfully keeping off weight ( European Journal of General Nutrition 16 ).

Caffeine also has other benefits for the keto dieter, such as improving workout performance and providing you with additional energy to be active. Research has shown that ingesting caffeine can be especially helpful for athletes who are beginning a keto diet ( 17 ).

Magnesium

Magnesium is not a weight-loss substance, but it has many other benefits which make it a very useful supplement to take along with the keto diet. This mineral is found in high amounts in the body, and it also exists in many foods.

Magnesium is responsible for protein synthesis and blood glucose control, among several other bodily functions. It’s also a key element in energy production ( 18 ).

Many of the foods that are high in magnesium also contain a lot of carbohydrates and are not allowed on the keto diet. For this reason, supplementing with magnesium is especially useful if you’re on this regimen ( 12 ).

Low levels of magnesium could lead to some symptoms of the keto flu, like headaches and tiredness. There are some low carb foods that are high in magnesium, including spinach, pumpkin seeds, and mackerel ( 12 ).

Forskolin

This is an herb called Coleus Forskohlii which is included as an additional ingredient in some keto supplements. You can also find it as a separate product to take on its own while following the keto diet.

Top Tips

Forskolin is considered to be an appetite suppressant. It may also speed up your metabolism, which leads to rapid fat-burning and weight loss.

The evidence for Forskolin as a weight-loss substance is not overwhelming, but research has found support for this conclusion. A 12-week study of overweight men on Obesity Research 19 found that consumption of Forskolin did lead to weight loss, as well as an increase in bone mass and testosterone levels ( Obesity Research 19 ).

The metabolism-boosting and weight-loss properties of Forskolin make it an excellent supplement to accompany the keto diet.

Keto Diet Supplements

There are numerous supplements on the market which are designed to be taken along with following the keto diet. Most of them include some of the ingredients discussed in this article.

The purpose of these supplements is to provide additional benefits in order to greatly accentuate the weight loss you are already experiencing. One of the most effective supplements for women to take along with the keto diet is our own Leanbean.

Leanbean

Leanbean is a powerhouse fat burner that was made specifically for women. It helps you lose weight quickly and effectively without including any stimulants.

Leanbean has ingredients like Garcinia Cambogia which speed up the metabolism, helping your body burn fat more quickly. This makes it an ideal product to take along with the keto diet since it helps you lose weight faster.

In addition, Leanbean includes substances like glucomannan, which are able to suppress your appetite ( 20 ). This can stop the keto dieter from giving in to temptation and eating carbs.

Leanbean also has numerous health benefits; it’s very high in antioxidants, which greatly strengthen your immune system.

Top Tips

Leanbean also contains healthy B vitamins, and minerals like chromium, zinc, and potassium.

If you’re looking for the perfect supplement to take while you’re following the keto diet, Leanbean could be the one that fulfils all of your needs.

Conclusion

The keto diet has been around for many years, because of its great effectiveness in helping people lose weight rapidly. Along with the diet, there are a number of supplements you can take which could accentuate the effect and move your progress forward.

The supplements discussed in this article provide both additional weight-loss benefits to go along with the keto diet, and numerous health properties which are beneficial for your body.

Some of these supplements may also help to diminish some of the symptoms of the keto flu which can go along with the diet. This can make it easier to stay on the regimen for longer.

If you’re planning on following the keto diet, we do recommend that you include one or more of these supplements in your routine.

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

References

  1. NCBI. Ketogenic diets: Boon or bane? Link.
  2. NCBI. Name of article. Link.
  3. NCBI. Antidiabetic and Antioxidant Effects of Apple Cider Vinegar on Normal and Streptozotocin-Induced Diabetic Rats. Link.
  4. Research Gate. Study about the nutritional and medicinal properties of apple cider vinegar article info abstract Link.
  5. Healthline. 7 Science-Based Benefits of MCT Oil. Link.
  6. NCBI. Greater Rise in Fat Oxidation With Medium. Link.
  7. NCBI. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement. Link.

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According to the media phentermine is America’s diet drug of choice. But is it safe? And what are the alternatives if you don’t want to take a pharmaceutical approach to losing weight? Let’s find out.

What is phentermine?

Phentermine is an amphetamine-like prescription medication used to suppress appetite. It comes as an oral capsule, tablet, and a disintegrating tablet.

It acts as a short-term weight loss (a few weeks) treatment for very overweight or obese people with certain health risk factors, including high blood pressure, raised cholesterol and diabetes.

Phentermine is intended for use as part of an overall weight-loss plan such as exercise, behavioural change, and calorie reduction belonging to a class of drugs called anorectics also known as appetite suppressants.

Phentermine works by increasing the release of three chemicals from nerve terminals in your brain, which helps to reduce appetite: norepinephrine, serotonin, and dopamine. When the levels of these chemicals increase, the feeling of hunger decreases, helping you to eat less and therefore, over-time, to lose weight.

It is possible to build a tolerance to the weight loss effects of phentermine within a month or so. If this occurs, the product’s use should stop. Phentermine is FDA approved for short-term use only, as there are no long-term studies on its safety. However, the FDA has approved phentermine (at a lower dose) combined with topiramate for long-term use.

Key brands: Adipex-P, Lomaira, Fastin, Suprenza


OTC phentermine – Where can I buy it?

Like similar prescription medications, phentermine, is not generally available over the counter. To buy this product you likely need to receive a prescription from a doctor and collect it at the pharmacy.

If you don’t want purchase phentermine from a store then there are alternative methods of getting it.

Brands such as Adipex-p, Lonamin and pro fast are often available from CVS, Honeybeehealth, Rite aid and other online pharmacies, making the process somewhat more convenient, though you will still need a medical prescription to purchase them.

Top Tips

Phentermine is not available at retailers like GNC or Walmart, but it is available at Walgreens.


Is phentermine safe? Side effects explained…

When choosing prescription medication such as phentermine, there will inevitably be certain side effects. Reported side effects of Phentermine include:

  • heart palpitations
  • fatigue
  • nausea
  • restlessness
  • vomiting
  • constipation
  • tremors
  • headaches
  • loss of libido

Although further research is needed, some studies have reported that phentermine and similar products may increase the risk of hypertension in humans.

A further study referenced a female who experienced pulmonary arterial hypertension after five weeks of taking phentermine and suggested that further research is needed to establish the safety and recommended dosage level of the product.

Phentermine can be taken alone or used in combination with other medications for promoting weight loss. Fen-phen was a popular combination of phentermine and fenfluramine or phentermine and dexfenfluramine.

However, both fenfluramine and dexfenfluramine were removed from the market in 1997, when it was revealed that they may cause serious heart and lung problems. It is not clear whether phentermine alone may cause similar problems.

Phentermine should not be taken if you have heart disease, hyperthyroidism, glaucoma, or if you are pregnant or nursing. Your doctor will determine whether the product is appropriate and safe for you.


Best phentermine alternatives – Pharmaceutical options

Orlistat

Orlistat is a weight-loss agent with a novel mechanism of action and acts as a treatment option for obese people who want to lose weight.

It works by inhibiting gastric and pancreatic lipases in the lumen of the gastrointestinal tract to reduce systemic absorption of dietary fat. Treatment with orlistat may also offer small improvements in total cholesterol, LDL, blood pressure and fasting glucose.

Importantly, orlistat may reduce the absorption of fat-soluble vitamins, taking a multi-vitamin during orlistat therapy is recommended to prevent deficiencies.

Reported side-effects include severe gastrointestinal discomfort, oily rectal leakage, body aches, diarrhea, flatulence with discharge and fever. Key brands: Xenical and Alli.

Lorcaserin

Lorcaserin is a selective serotonin 2c receptor agonist, approved by the FDA in 2012 for weight management. It affects chemical signals in the brain that control appetite, helping you to feel full by eating smaller meals. Lorcaserin is used together with diet and exercise to treat obesity.

A 2019 systematic review based on 9,452 patients showed favorable effects on blood pressure, heart rate and metabolic syndrome.

Commonly reported side effects of lorcaserin include: headache, euphoria, serotonin syndrome, nausea, vomiting, constipation, diarrhea, fatigue, upper respiratory tract infection, rash, urinary tract infections, back pain and dizziness. Key brands: Belviq, Belviq XR.

Liraglutide

Liraglutide induces weight loss in a population of obese patients, including those with hypertension, dyslipidemia, type 2 diabetes, and obstructive sleep apnea, and offers the benefit of improved glycemic control.

The drug delays gastric (stomach) emptying, slowing the absorption of glucose by the gut and reducing appetite. The most common side effects, which occur in more than 5%, of people, include nausea, hypoglycemia, diarrhea, constipation, vomiting, headache, dyspepsia, fatigue, dizziness, abdominal pain and increased lipase.

Gastrointestinal intolerability is also common; it was cited as the main reason for people discontinuing the drug during trials. Key brands: Victoza, Saxenda.

The best phentermine alternatives – Natural options

The best phentermine alternatives are natural ingredients that help you to reduce your appetite and calorie consumption while carrying a lower risk of side effects that come with prescription drugs.

The following are safe ingredients that work similarly to phentermine but are available without a prescription:

Glucomannan

Glucomannan is a water-soluble, fermentable dietary fiber extracted from the tuber that contributes to weight loss in the context of an energy-restricted diet.

It appears to promote weight loss by delaying stomach emptying and producing satiety, as it sponges up water in the digestive tract, reducing the absorption of carbs and cholesterol.

What’s more, glucomannan feeds the good bacteria in your intestine, which turns it into short-chain fatty acids (proven in animal studies to protect against weight gain). A 2008 systematic review showed that Glucomannan also appears to positively affect total cholesterol, LDL cholesterol and triglycerides.

The weight-loss results achieved with glucomannan are impressive, with one study reporting that the use of glucomannan fiber alone resulted in participants losing an average of 5.5 pounds over eight weeks without additional diet or lifestyle changes.

Glucomannan is available as a supplement and in drink mixes, or can be added to food products, such as pasta and flour. It is best taken between 15 minutes and one hour before eating, with the sufficient dosage for weight loss set at 1 gram mixed with water three times a day. Side effects, while uncommon, include mild flatulence, bloating or soft stools.

Natural caffeine

Numerous studies report natural caffeine as playing a significant role in weight loss, thanks to its ability to increase calorie burn and fat breakdown.

Additionally, coffee can work as a natural appetite suppressant, further supporting weight loss.

Consuming caffeine 30 mins to 4 hours before eating may influence stomach emptying, appetite hormones and hunger levels. This effect can last through to the next meal, so people are more likely to opt for smaller portions during lunch or dinner, and throughout the day.

Caffeine may also support weight loss by helping to boost metabolism by up to 10%.

Top Tips

Consuming caffeine 30 mins to 4 hours before eating may influence stomach emptying, appetite hormones and hunger levels.

Vitamin B

B vitamins play an important function in metabolism; one of its key roles is to support the body in metabolizing fats, carbohydrates and proteins.

Thiamine (B1), for example, supports the body’s cells in converting carbohydrates into energy. Sub-par levels of this, or indeed any B vitamin, means your metabolism will be operating sub-optimally, which may lead to weight gain and potentially obesity.

Cobalamin (B12) is not available through plant sources, making it more difficult for those following a vegan or even a vegetarian diet to get enough.

Choline

Choline is an essential nutrient that plays an important role in maintaining health, including adequate lipid metabolism and the transportation of cholesterol and lipids.

A 2016 study of 3,214 people confirmed that high dietary choline is closely associated with favorable body composition in humans and that low choline levels were linked to obesity.

Garcinia cambogia

The peel of Garcinia gummi-gutta fruit contains hydroxycitric (HCA), which may help contain weight loss properties. Animal studies also show that supplementing garcinia cambogia may reduce food intake.

Garcinia cambogia also appears to increase serotonin levels, which then communicate with the brain to produce satiety signals, making it a possible natural appetite suppressant.

Turmeric

Turmeric has shown potential as an anti-inflammatory agent and may support skin diseases, digestive issues, liver conditions and obesity.

With weight gain, white adipose tissue increases. Brown adipose tissue helps produce heat by burning fat. Research has found that turmeric may trigger white adipose tissue to turn brown, leading to weight and fat loss.


Conclusion

We have now discussed each alternative to the well-known drug phentermine, including natural options, for those looking for a safer way to lose weight.

While phentermine can be a useful short-term weight loss method, the reported side effects are many and further research is needed to rule out the worrying links with hypertension.

All this goes to show that, choosing a natural product and combining it with a diet and lifestyle change can help you achieve safe and long-lasting weight-loss.

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Ranoel G. The Difference Between Organic and Inorganic Materials. Link.
  2. Institute for Quality and Efficiency in Health Care (IQWiG), (2006). Link.
  3. Sakuragi T. The Function of Vitamin B6 in Fat Metabolism (1959). Link.
  4. Combs GF. The Vitamins (2007). Link.
  5. Solan M. The Best Foods for Vitamins and Minerals (2016). Link.

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

Wondering what the best fat burners on GNC are? We wrote this blog post to answer all your questions about GNC, and their range of fat burners and weight loss supplements. You’ll find our thoughts on some of their top products, as well as info on why Leanbean isn’t sold on GNC.

GNC weight loss programs

GNC is a department store for health products, with stores both online and in the real world.

The name stands for General Nutrition Centres, and their mission statement best captures their purpose:

TO MOTIVATE & SUPPORT THE DESIRE TO LIVE WELL

GNC have been helping people to live well – and to celebrate doing so – since 1935.

Sounds like a noble cause, right?

On the GNC site you’ll find all manner of health products, from whey protein, to herbs, to hair care.

It’s the diet and weight loss products that we find most interesting, though. You’ll find these split out into four key categories:

  • Calorie burners
  • Appetite control
  • Ketogenic pills
  • Diet Drinks

And thanks to GNC’s strong focus on high quality products, you’re sure to find weight loss products to meet pretty much any requirements.

But you won’t find Leanbean on GNC.

You’re probably wondering why that is, and why we’re writing about GNC if that’s the case?

We’ll answer your question later in this blog post, but first…

Why buy fat burners from GNC?

Fat burners and the wider category of weight loss products represent one of GNC’s core offerings. As specialists in health and wellness products, GNC realise the huge part that healthy body weight plays in wider wellbeing.

GNC pride themselves on three things:

  • Innovation
  • Personalisation
  • Convenience

Here’s how each of these factors into weight loss:

Innovation ensures that their product catalogue includes products at the forefront of industry research. New developments find their way into the GNC product range, meaning their customers can reap the benefits.

Personalisation gives each customer access to the product – or products – that will align with their personal needs and preferences. With so many products and ingredients on the market, this is a vital part of the puzzle.

And when it comes to convenience, stores with presences online and offline win the day. Being able to browse hundreds of products on shelves – digital or real – and select the right product for you is a huge boon to weight loss efforts.


The best fat burners on GNC

If you head over to the fat burner pages on the GNC website, you’ll see a ton of products – over 250 at the time of writing.

But with that many to choose from, how do you even know where to start looking?

Well, maybe we can help out.

Here are six of the best fat burners on GNC, based on a range of factors including their claimed effectiveness, the ingredients they use (especially when shared with Leanbean), and our extensive knowledge of the marketplace.

Bodydynamix Slimvance Core Slimming Complex

The ingredient list contains a patented blend of plant extracts, giving the product a natural focus.

The product description cites scientific studies into the specific effects of this product, rather than into the effects of constituent ingredients which is more common. Bodydnamix Slimvance Core Slimming Complex states that users will see “transformational weight loss” within 16 weeks.

Revolution Ab Cuts

The mission statement of this product is punchy and concise: “Stomach – Hips – Butt”.

Their formula is tailored to reduce abdominal fat, hip fat, and thigh fat, as well as enhancing overall physique and lean tissue ratio. This is claimed to be achieved through a formula mainly composed of Conjugated Linolenic Acid, but also featuring raspberry ketones, omegas, and more.

Hydroxycut Platinum

This product boasts a 5-in-1 formula to help with weight loss from several angles, including probiotics for general health, a metabolism boost, a “clean” energy boost, and more..

The ingredients list is quite hefty, as you might expect from a product that works in five ways. The supplement includes 19 vitamins and minerals, several probiotics, caffeine, and other ingredients which claim to boost weight loss and metabolism.

Total Lean Thermo CLA

This product works to boost your metabolism, while helping with muscle recover after exercise. If you’re quite a physical person who works out a lot, this will be of particular interest.

The CLA included in the formula claims to be effective in speeding up fat metabolism, with a focus on fat metabolism.

MuscleTech® Hydroxycut® SX-7® Thermo Neuro Revolution

Boasting what they claim is “the world’s most advanced capsule technology” – a pill within a pill – this product represents innovation in the industry.. The outer pill contains a fluid designed to increase bioavailability of the other ingredients, boosting their effect.

The ingredients list contains a mixture of plant extracts and mineral ingredients.

NDS slimtox

This product claims to cover a lot of bases, and its aims include helping you sleep – thanks to ingredients like chamomile and valerian -, to control cravings (Garcinia Cambogia), to aid digestion (papaya enzyme, bromelain and more), and to help with hormonal balance (holy basil, kelp, and more).

Those are a few products that we’ve come across in the past and which stood out in terms of quality. By including them in this list we’re not vouching for their effectiveness or recommending you use them – just giving you an idea of what to look for.

GNC weight loss shakes

All of the products above come in capsule form, but there are a huge amount of weight loss shakes available too. Here are a few that we think may very well be the best weight loss shakes on GNC.

Total Lean Lean shake

This meal-replacement shake helps you to satisfy your hunger in a healthy way while not deviating from your weight loss goals. The formula contains protein, fibre, and a variety of vitamins and minerals (23), which they claim will give your body everything it needs while keeping fat intake to a minimum.

Keto Feast Ancient Nutrition

If you’re not familiar with Keto, it’s short for ‘ketosis’. When in ketosis, your body becomes much more efficient at burning fat for energy. While obviously this sounds great for people wanting to lose weight, there is a bit more to it than we’ve said here, so it’s worth researching in more detail.

If you decide Keto is right for you, products like Keto Feast Ancient Nutrition are a great way to maintain a ketogenic diet without sacrificing taste or convenience. This formula prides itself on including nutrient-dense foods that modern diets often miss, including bone broth, chia, fermented herbs, and more.

Redcon 1 MRE

The name MRE comes from the military, where it stands for “Meal, Ready-to-Eat”. Soldiers and other serving personnel are given MREs to ensure their daily caloric and nutritional demands are met, even in the thick of the action.

MREs are designed to be tasty and enjoyable, too: the idea being that troops are more likely to eat their food – and fuel themselves – if it’s nice to eat. Redcon 1 MRE follows the same logic: this shake is everything you need in a day.

There you have it – a cross-section of some of the better weight loss products available on GNC. In our opinion.

Remember what we said: inclusion in this list doesn’t count as a recommendation. You should always research any weight loss products you’re thinking of taking, and consider asking your doctor for their thoughts too.

Reading reviews from other customers is a good starting point too: people who’ve tried the products you’re looking at, and shared their opinion.
With that in mind…


GNC Weight loss pills reviews

Like most stores GNC allows their customers to review products. This is an easy way for prospective customers to see what the best selling products are and what other people think.

But given the popularity of GNC, it’s surprising how few so many products have…

The most common number of reviews on GNC calorie burners?

Zero.

That’s right, 23 of 78 products haven’t been reviewed at all. The others have between 1 and 241 (!), with the majority being at the lower end of that spectrum.

You would have expected there to be thousands of customers wanting to leave their feedback. The presence of genuine reviews on the site is definitely helpful to customers researching weight loss products: it gives them clear indication of popular products, based on real opinions.
However the absence of many (or any) reviews on some products means this information is not as consistent as it could be.

Here are some pointers for evaluating reviews when researching products:

  • A product with no reviews is not necessarily a bad product, it just hasn’t been reviewed yet.One five star review does not necessarily carry the same weight as 30 reviews with a 4.8 star average. To be as useful as possible, there should be a large amount of reviews from which an average score can be taken.
  • Reading all sorts of different opinions – including the good and the bad – gives you a firmer understanding of a product.

When there are few reviews it can be hard to extrapolate information that is as consistent or as useful as it could be, but they remain a useful starting point when researching products.

The GNC website does not contain before and after images showing progress with the weight loss products they sell – most likely due to constraints on the amount of information that can be conveyed on their product pages -so if you are looking for this information you will need to look elsewhere.

Leanbean, on the other hand, has a whole page of detailed product reviews from real customers, along with before and after pictures so you can see real weight loss progress.


Leanbean is not available on GNC

After reading all this good stuff about GNC, you may be wondering…

“Why the heck isn’t Leanbean sold there?”

Well, we have some good reasons.

Our website contains a huge amount of information about Leanbean. We’ve taken the time to put together info on pretty much every aspect of the product, and it’s all easily accessible right here.

By giving you detailed information on what Leanbean does and how it works, as well as information supporting the claims we make, we are able to educate our customers way more than a small product description on GNC ever could.

One disadvantage of GNC’s massive selection, is that they have limited space to offer detailed information on each product.

Scanning an ingredients label or a fifty word product description on GNC (or any other online marketplace) is not going to convey the same amount of information.

Here’s some of the information we’ve put together for our customers. We think you’ll agree that it’s pretty comprehensive:

So while we can’t compete on every level (we can’t offer next day delivery)…

We feel confident in only selling Leanbean through our website. Each of our customers’ decisions to buy represents research, consideration, and engagement with the information we’ve created.

And we have huge customer satisfaction as a result.

Leanbean ingredients

As you’ve seen with the products above, tons of ingredients are used in weight loss products. They’re used in all sorts of different combinations, and even different doses.

So what should you look for when choosing a weight loss supplement?

It’s a good question. Here’s some of our thoughts:

  • The ingredients list must be fully transparent. You should know exactly what you’re taking.
  • Ingredients should be naturally occurring wherever possible. Nature has created so many fantastic ingredients that it seems unnecessary to rely on complex, lab-made compounds.
  • Ingredients should be suitable for all diets. You should have peace of mind that your special dietary requirements – veganism, gluten free, etc – are accounted for.
  • Scientific literature should be available for each ingredient, so you can read and understand what they do.
  • The ingredients should have documented impact on weight loss. This can be documented in the scientific literature we just mentioned, or through published opinions by food safety organisations.

And guess what..?

Leanbean’s ingredient list ticks all those boxes.

Leanbean has been developed in the EU and as a result the product has been designed to be compliant for weight loss claims with the EFSA. Leanbean includes effective ingredients in doses not widely available online.

When you’re looking to by a weight loss supplement, the ideal buyer journey is to land on one website with all of the information you need to make an informed decision.

Then, when you’re happy with the ingredients, their effects, and the other aspects of the product…
You can click ‘Buy’ and be done.

Quick, simple, and with minimal steps.

Here’s a rundown of all the ingredients in Leanbean.

Konjac fibre, also known as glucomannan

By expanding slightly in your stomach, this plant extract suppresses your appetite. This reduces the amount of calories you consume.

The fiber also helps to regulate ghrelin, which is a hormone associated with weight regulation (1). It has been approved for weight loss in the context of an energy restricted diet by the EFSA (2).

Chromium, in the form of chromium picolinate

This mineral is used by your body as part of its glucose tolerance factor – or GTF – which regulates storage and use of sugar in your blood.

Chromium is therefore important in macronutrient metabolism and the maintenance of normal blood glucose concentrations (3).

It also helps to curb food cravings (4) and weight loss (4)(5). Given that women suffer more – and stronger – cravings than men (6)(7), any ingredient reducing these is helpful!

Choline

This essential nutrient helps maintain normal lipid metabolism (8), meaning your body stores and burns fat effectively.
It has been found to support weight loss in various contexts (9).

Vitamins B6 and B12

Both part of the B complex of vitamins, B6 and B12 have been shown to play a role in healthy body weight. This is achieved by maintaining a normal energy-yielding metabolism (10)(11).

Natural Caffeine (Green Coffee and Green Tea Extract)

Well known for its ability to give you an energy boost, but maybe you’ve not thought about this in a weight loss context before. Studies have found that people taking caffeine can work out harder, and for longer (12): both great for burning calories through exercise!

It will boost your metabolism too, meaning more calories burned at rest (13).

Garcinia Cambogia

Another plant extract, this time from an Indonesian fruit. Garcinia Cambogia is linked with short term weight loss (14), reduced body fat (15), and appetite control (16). That’s a triple-whammy: three great weight loss effects in one ingredient!

Turmeric

This bold yellow spice has been used for medicinal purposes for hundreds of years, and recent scientific studies have demonstrated weight loss effects too. These studies focus on the role of curcumin – a chemical present in turmeric – in the metabolism of brown adipose tissue (BAT) in the body (17).

BAT is used by the body to generate heat when burned, and high amounts are linked with obesity.

Acai

Although it’s just a humble berry, acai has a reputation as a superfood.

But what does that mean exactly?

It can help to reduce fasting glucose levels which, when combined with chromium picolinate, further bolsters your GTF (18).

It is also known to give you a healthier serum lipid profile, meaning fewer fats in your bloodstream (19)().


Conclusion on the best fat burners at GNC

Hopefully this blog post has answered any questions you have about buying fat burners at GNC, and the best weight loss products they offer.

They offer everything from weight loss shakes to ketogenic diet pills, and there are hundreds of products available. Their big selection is a mixed blessing though: it can be a bit difficult to decide which product is right for you.

Leanbean isn’t available on GNC, and this is a decision we’ve made carefully. By selling Leanbean only through our official website ( at this page ), we make sure prospective customers like you have all the information they need to make an informed decision about the fat burner they are considering.

This includes information on our ingredients, how they work, and where they come from. We also have tons of reviews from real customers, along with before and after pictures showing their progress.

Because in our experience, more informed customers make happier customers!

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. St-Pierre, D.H. et all. Fiber Intake Predicts Ghrelin Levels in Overweight and Obese Postmenopausal Women.
  2. (2009). Link.
  3. St-Pierre, D.H. et all. Fiber Intake Predicts Ghrelin Levels in Overweight and Obese Postmenopausal Women.
  4. (2009). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium.
  6. (2010). Link.
  7. Anton, S.D et al. Effects of Chromium Picolinate on Food Intake and Satiety.
  8. (2008). Link.
  9. Martin, J et al. Chromium Picolinate Supplementation Attenuates Body Weight Gain and Increases Insulin Sensitivity in Subjects with Type 2 Diabetes.
  10. (2006). Link.

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

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How To Get Rid of Thigh Fat Fast and Effectively

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

You may be wondering: What are the best weight loss pills on Amazon? And it’s a fair question.

When you pop ‘weight loss pills’ in the Amazon search bar, over 1000 results come up. So which ones are worth your while?

We’ve written this guide to answer all the questions you may have about buying weight loss pills on Amazon.

After reading you’ll have all the information you need to buy fat burners on Amazon, or elsewhere on the internet.

Here’s what we’ll cover:

  • A brief history of fat burners.
  • A guide to buying fat burners on Amazon.
  • How to avoid illegal fat burners.
  • Amazon’s Choice and Best Sellers: What they mean.
  • Reasons to buy fat burners on Amazon.
  • The best fat burners on Amazon.
  • An answer to the question “is Leanbean sold on Amazon?”
  • A rundown of Leanbean ingredients and how it works.

Let’s get started!

A brief history of fat burners

We’ll begin with a quick look at the history of fat burners. We’ll introduce the concept if you’re not familiar, and put your mind at rest about their safety.

The term ‘fat burner’ refers to supplements that help you lose weight, and they achieve this in a few ways:

  • Increasing your metabolic rate.
  • Reducing the amount you need to eat.
  • Giving you an energy boost to facilitate more activity.
  • Reducing the amount of fat absorbed from the food you eat.

All fat burning products will use one or more of these mechanisms to help you lose weight, and ‘help’ is the operative word: All must be taken alongside a healthy diet and healthy exercise, as part of a lifestyle with a healthy caloric deficit.

Fat burners have been popular for many years, and this type of supplement has a large – and growing – body of literature supporting it. Research is carried out into the efficacy of fat burners as a whole, as well as detailed investigation into each ingredient.

Fat burners are just one part of the weight loss industry: A huge contender that was worth over $66 billion in the United States in 2017 (1).

There has been a trend over time for fat burners to include ingredients with proven effects, rather than those that make spurious claims. Organisations like the European Food Safety Agency (EFSA) carry out analyses of ingredients, along with reviews of scientific articles and other literature. They then publish official opinions on whether ingredients achieve their stated claims.

This is what separates the good fat burners from the bad – and the safe from the unsafe.

When buying fat burners online, choosing a trusted seller is the best way to avoid getting something dangerous.

Which leads us to Amazon…

The Amazon buyer’s guide to fat burners

If you’re in the market for weight loss supplements, the first thing you will probably do is pick up your phone and whack “fat burners” into Google.

And guess what?

You’ll be greeted with literally millions of results. As we said: this is a big industry.

At this point you’ll start to ask questions like “which fat burner is right for me?” Or even, “how do I know which fat burners are safe?”

Because this category of supplement has not been totally free of controversy.

In the past, people have fallen ill – or even died – from taking fat burners that contained dangerous ingredients. In an industry where regulatory approval isn’t needed before products go to market, it is incredibly important to tread carefully, and to fully understand what you are buying.

Top Tips

An increasing amount of Amazon lockers means you can arrange delivery to a convenient location if you will be out of the house.

This is especially important in the age of online shopping. Whereas before you would have to visit a shop and ask a clerk for advice and information – safe in the knowledge that any product that made it to the shelves of a reputable retailer had been vetted – now you can access hundreds or even thousands of products at the click of a button.

This means that before you buy a fat burner online, you should:

  • Trust the seller.
  • Understand what each ingredient does.
  • Understand the role fat burners play in weight loss.
  • Be sure that the supplements are safe in general.
  • Be sure that they are safe for your specific physiology.

Your next port of call will most likely be Amazon, the ubiquitous marketplace that shows up at the top of pretty much every shopping search nowadays.

Their dominance extends to the sale of weight loss supplements, too: According to a recent report, Amazon is responsible for a whopping 77% (2) of all supplement sales made online.

Are there illegal fat burners on Amazon?

You might be surprised that Amazon are profiting from the sale of fat burners, given the reputation for dangerous ingredients we mentioned earlier.

Perhaps you’re even asking yourself perfectly reasonable questions like: “are there illegal fat burners on Amazon?”

Well in truth, the answer is probably not.

Amazon appears to take a sensible approach to the products it lists for sale, with particular care given to those featuring the Best Sellers and Amazon’s Choice tags.

It’s also worth noting that even the sponsored listings are monitored in order to ensure these products meet strict FDA regulations. Ingredients that fall foul of the DEA controlled substances list are not featured, either.

This is why buying fat burners on Amazon is the route many people choose.

’Amazon’s Choice’ and Best Seller fat burner supplements

If you’ve not seen these tags, here’s what they look like:

Best Seller is pretty self explanatory: These are the products that sell best in their respective categories.

It’s worth noting that you may see different Best Seller results depending on the search term you used. See below for an example: The left was the first best seller for “fat burner”, the right was for “weight loss supplement”.

Amazon’s Choice on the other hand, is a bit more mysterious. The company has been secretive in exactly how these products are chosen, refusing to confirm whether the decision is made by a human being, an algorithm, or some combination of the two.

Why does this matter?

Well,

If a human being is choosing the Amazon’s Choice products for a certain category, it raises the question of their qualifications and authority. Is it an unpaid intern deciding based on which picture looks prettiest, or an industry expert deciding based on the relative merits of each product?

And if an algorithm is making the decision, which factors does it consider? The ratio between 5 star and 1 star reviews? The frequency of negative sentiment in all reviews? Or, as the cynics amongst us might suspect, the products which will make Amazon the most money?

Unfortunately, there’s no way to know.

But what we do know is that Amazon’s Choice products tend to be well received, and make a good starting point for your buyer journey.

If you’ve been wondering how to know which fat burner supplement to buy from Amazon when there’s so much choice, Amazon’s Choice and Best Seller tags would be the place to start looking.

You may also come across advertorial listings, which are marked with the word ‘sponsored’:

For these listings, sellers pay Amazon a fee to appear above the other results. The idea being that people are more likely to click products higher up the page.

But are these products still safe?

Again, the answer is most likely yes. It’s in Amazon’s best interest to feature only safe products, and their sponsored listing information pages explain that adverts are vetted for suitability. There are also “closed categories” where adverts aren’t allowed, suggesting a good level of vigilance and consideration for which product adverts are given the green light.

Top Tips

Reading Amazon reviews can be a good way to get a feel for what people think of a product, but bear in mind these can be manipulated by competitors.

Take what you read with a pinch of salt, and make sure you seek information from a variety of sources before choosing a supplement.

Reasons for buying fat burners on Amazon

There are some pretty convincing reasons for buying fat burners on Amazon:

  • It has become a one stop shop for nearly every category of product you can imagine.
  • Their vast inventory enables them to satisfy customer needs in nearly every sector.
  • Products are vetted to ensure they are trustworthy.
  • Fulfilment centres dotted around the globe mean products can often be delivered directly to your door the next day.

When making the decision to buy a fat burner on Amazon, you’ll want to look at the following things:

  • The seller of the product: Do they exist as a company outside of Amazon? If so, do they have good credentials? Do they offer visibility on where their company is based in real life, and is there an address on their profile?
  • The star rating: This is at-a-glance information about the product’s rating. The higher, the better.
  • The number of reviews: A five star rating with only one review is less reliable than a 4.8 star rating with thousands of reviews.
  • The content of reviews, good and bad: Spend time reading reviews and testimonials to understand the experience of other users.
  • Do reviews contain before and after pictures? This is a must when deciding, as they’re a good indicator of a product’s effectiveness.
  • Any recurring criticisms? If lots of users have mentioned the same problem, this could be a red flag.
  • Any answered questions?: Amazon users can ask questions about products which can be answered by the seller or other customers – these are a good source of info.
  • The product description: Does it sound legitimate? Are any wildly unlikely claims made?

There are also a few things you can look at outside of Amazon, to strengthen your understanding of a product. We recommend putting in the time and effort to research any fat burner that you are considering buying.

  • Reviews outside of Amazon: Try to find reviews in reputable industry publications, written by knowledgeable authors.
  • News articles: Type the name of the supplement and click the ‘News’ tab in Google, to see if there is any bad press coverage.
  • The manufacturer’s website: Do they rank in Google for their own name? Does the site look legitimate?

At this point, you should have a pretty solid understanding of the fat burner product you’re considering buying.

What are the best fat burners on Amazon?

As we’ve said, there’s an enormous selection of fat burners on Amazon. Browse through them and you’ll see so many buzzwords – premium, advanced, xtreme, thermogenic, vegetarian – that it can be hard to keep track of what you’re looking at.

If you’re looking for a bit of guidance, these are our favourite fat burners available on Amazon, based on our extensive knowledge of the industry.

We’ll include the usual disclaimer here: There is not a magic pill for weight loss. All of the fat burners below – and all of the fat burners on the market – should be taken alongside a healthy diet and regular exercise. Weight loss is achieved by maintaining a healthy caloric deficit, and supplements are designed to support these things, not replace them.

Rockstar Skinny Gal Weight Loss Pills For Women

Just like Leanbean, Rockstar Skinny Gal is formulated for female physiology. Their ingredient list claims to be suited to the special requirements of a woman’s body, and tailored to the increased cravings that are experienced by women (this is something documented by scientific literature (2)(3) – we’re not making it up!)

Garcinia Cambogia 95% HCA Pure Extract with Chromium

Garcinia Cambogia can help you to lose weight by making you feel more full after eating, and this mechanism is at the core of this supplement. The formula also includes potassium and calcium to facilitate better absorption.

Burn-XT Thermogenic Fat Burner

As the fire-themed name might suggest, this product focuses on thermogenic ingredients to deliver its weight loss benefits. If you’re not familiar, thermogenesis refers to an increase in temperature, which is linked to an increased metabolic rate. And when your metabolism is working faster, exercise – from workouts to daily activities – burns more calories than it otherwise would.

alli Weight Loss Diet Pills

This supplement reduces the amount of fat your body absorbs from the food you eat. When taken alongside three balanced, reduced-calorie meals per day, alli claims that for each 5lb of weight you would have lost through dieting alone, you can expect to lose another two or three.

NatureWise CLA 1250

These pills use CLA – or Conjugated Linoleic Acid – to stimulate the burning of fat through a thermogenic effect. The CLA is extracted from non-GMO safflower oil, and this supplement contains no stimulant ingredients – a popular option for people who don’t want to take caffeine or other stimulants.

Premium Keto Diet Pills

This product claims to work by encouraging your body to achieve a state of ketosis. If you’re not familiar with ketosis, it’s when your body burns ketones from fat for energy rather than carbohydrates. When taken alongside a low-carb diet, this supplement may help your body to burn through its fat reserves.

Top Tips

The Amazon’s Choice and Best Seller tags signpost the way to trusted and popular products.

Is Leanbean – the female fat burner – sold on Amazon?

Short answer? No, it’s not.

Because despite the merits of buying fat burners through Amazon that we mentioned earlier, there are some aspects of the website that aren’t so great.

The ambiguity of the Amazon’s Choice listings, for example. Or the fact that people can pay to have their product shown above those that may be more effective or popular.

There is also the risk of decision fatigue caused by information overload. When you’re faced with thousands of products it can be hard to know which one to buy, and which information to prioritise. Also, many products on Amazon are often poorly formulated, and we don’t want Leanbean – a premium product with clinically proven ingredients – to get lost amongst lower quality ones.

So we made the decision to sell Leanbean only through our official website.

By doing this, we can ensure customers have access to all the information they need to make an informed purchase.

We can also guarantee that our customers are getting the genuine article.

We realise a lot of people appreciate the convenience of buying things through Amazon, however, so we have made the decision to allow payment on our site to be made with Amazon Pay.

This means payment can be made through your Amazon account, even though you’re not buying through their site.

So to recap, here are the reasons to buy Leanbean through our website:

  • It’s guaranteed to be the genuine article.
  • You have a choice of convenient payment methods.
  • Our support team is on standby.
  • You can enjoy speedy delivery.
  • There’s a no-quibble 90 day refund policy.

In the very unlikely event you have seen Leanbean on Amazon, they are not the genuine article.

Information about Leanbean female fat burner

This section of the article breaks down the ingredients used in Leanbean, giving a bit of information about how each one contributes to weight loss.

Here’s our ingredients list:

We believe transparency is important, and that our customers should know exactly what they are putting in their body, how much they’re taking, and what each ingredient will do.

Konjac fibre

This is also known as glucomannan, and is a naturally occurring fibre found in the root of the konjac plant.

It’s particularly popular as a weight loss supplement, thanks to its ability to expand when saturated with liquid. The konjac fibre in Leanbean takes up a little bit extra space in your stomach, meaning you feel full more quickly than you otherwise would.

This effect has been specifically acknowledged by the EFSA (the European Food Safety Agency, if you missed the acronym earlier) as effective in a weight loss context (4).

Vitamin B

This vitamin is linked to normal energy-yielding metabolism in your body, which is the process by which you break down fats and sugars into energy to fuel your activities (5)(6).

Keeping your metabolism ticking over at the right rate is important for overall good health, and for making sure your body can correctly burn the fat reserves it has built up when you are exercising.

If you’re looking for more info, you can read our detailed blog post all about vitamin B6 for weight loss.

Chromium

Leanbean uses a form of chromium mixed with picolinic acid called chromium picolinate, and this version has been chosen because your body is able to absorb it more effectively.

The EFSA found that chromium contributes to normal macronutrient metabolism, which is slightly different from the energy-yielding metabolism we saw just now (7). While both keep your body ticking over, this type of metabolism ensures all macronutrients in your body are broken down correctly.

Chromium is also associated with other weight loss effects, including “reduced food intake, hunger levels, and fat craving, and tended to decrease body weight” (8).

We’ve written an article about chromium for weight loss, too. You can read it here.

Natural caffeine

Caffeine is famous for giving you an energy boost, but did you know this can help with weight loss, too?

Scientific studies have found that caffeine boosts exercise performance by increasing stamina, endurance capacity, and alertness (9). All very helpful in fuelling the exercise that forms part of any healthy lifestyle.

Caffeine will also boost your metabolism, too (10).

The caffeine in Leanbean comes from green tea extract, and from green coffee beans (it’s extracted before they are roasted).

Turmeric

A chemical called curcumin can be found in turmeric, and it is thought to be linked to your body’s ability to break down brown adipose tissue (BAT) (11).

When burned, BAT releases heat from the energy stored in fat. This has the combined benefit of reducing fat reserves, and increasing your body temperature. The thermogenic effect of which may help boost your metabolism and burn a few extra calories.

Choline

This mineral contributes to normal lipid metabolism, meaning it helps your body to break down and use fats in the correct way (12).

Your body needs the energy in fat to fuel itself, so it stores excess fat around the body for use later. Everyone has this, and its presence is healthy and necessary.

When you’re losing weight, however, you want to encourage your body to burn more fat than it would otherwise. This is why a healthy lipid metabolism is important!

Choline has been found to help reduce body fat quickly without negative side effects (13)

And there you have it…

Everything you need to know about buying fat burners online, whether you choose to go for Amazon’s expansive marketplace, or the official website of a fat burner like Leanbean (here’s the link to buy Leanbean, if you’re interested).

Hopefully after reading this article you’ll know what to look for, where to look, how to evaluate trustworthy information, and how to choose a fat burner you feel comfortable and confident taking.

We’ve given you a rundown of some of the better fat burning supplements on Amazon, as well as explaining how the ingredients in Leanbean can help with weight loss.

You should be able to find a fat burner that will help you see results. Just remember: healthy diet, good exercise, and a caloric deficit are what lead to weight loss! Fat burning supplements are there to give you that little bit of encouragement.

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Market Research.com. The U.S. Weight Loss & Diet Control Market. 2017. Link.
  2. Carnoy, D. How is ‘Amazon’s Choice’ chosen? Amazon won’t say. (2018). Link.
  3. Wang, G. J. et al. Evidence of Gender Differences in the Ability to Inhibit Brain Activation Elicited by Food Stimulation. 2009. Link.
  4. Hallam J. et al. Gender-related Differences in Food Craving and Obesity. 2016. Link.
  5. EFSA. Scientific Opinion on the Substantiation of Health Claims Related to Konjac Mannan (Glucomannan). 2010. Link.

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What are the benefits of vitamin B6 for weight loss?

We’ve been asked this question a few times, and it’s one we’re more than happy to answer. This article covers all of the questions you might have about vitamin B6.

After reading you’ll have a firm understanding of:

  • What vitamin B6 is
  • How your body uses it
  • The health benefits
  • The weight loss benefits
  • Safe amounts of vitamin B6 to take
  • The potential side effects

In short, everything you need to know about vitamin B6.

We’ll start with a look at what B6 is…

What is Vitamin B6?

The name technically refers to a group of compounds rather than one chemical, but they have very similar structures and functions (and don’t worry: We’re not going to go into them all).

One of these compounds, pyridoxine, is commonly used as a dietary supplement, thanks to its host of benefits.

Pyridoxine is what most people are talking about when they mention vitamin B6.

How Does The Body Use Vitamin B6?

Vitamins are molecules used by the body to keep us alive, and there are twelve that the body needs: A, B, C, D, E, and K.

“… but that’s only six!” you may be thinking.

That’s because vitamin B refers to eight smaller compounds: B1, B2, B3, B5, B6, B7, B9, and B12.

(There are reasons vitamins B4, B8, B10, B11, F, G, H, I, and J are missing, but we won’t go into that here!)

Vitamins are organic compounds, meaning they contain carbon. This is what distinguishes vitamins from minerals, incidentally. Each vitamin contributes in slightly different ways to the body’s metabolism.

Things like cell and tissue growth, macronutrient metabolism, antioxidation, coagulation of blood, and tons more.

The presence of vitamins also allows other reactions and processes in the body to occur.

Vitamin B6 helps the body to store the energy from protein and carbohydrates in your diet. It also helps the body to make haemoglobin, which is used for carrying oxygen in the blood.

We’ll dig deeper into the health and weight loss benefits in the next section.

But first we’ll briefly cover foods that contain vitamin B6, and how to tell whether you have a B6 deficiency.

Vitamin B6 isn’t particularly elusive. It is found in pork, chicken, turkey, and fish, as well as plenty of non-meat ingredients. Bread, oatmeal, brown rice, soya beans, eggs, and vegetables are all good sources of B6.

Symptoms of B6 deficiency include scaling of the lips and cracks in the corners of your mouth, a swollen tongue, anaemia, weakened immune function, and confusion (1).

It’s unlikely that you’ll have a deficiency of just B6, though. Usually people have a B Complex deficiency – that means B1, B2, B3, B5, B6, B7, B9, and B12 are all low.

This can be fixed by taking a B Complex supplement in most cases.

But let’s hear some more about the benefits of B6!

What Are The Benefits For The Body When Taking Vitamin B6?

Vitamin B6 has been the subject of lots of research since its discovery by a man called Elmer McCollum, way back in 1915.

After more than a hundred years of studies we have quite a firm understanding of the role of B6 in human physiology.

The US National Library of Medicine (2) says that “vitamin B6 is required for the proper function of sugars, fats, and proteins in the body”, so it’s quite important.

A scientific opinion (3) published by the European Food Safety Authority (EFSA) found the following properties for vitamin B6:

  • Contribution to normal energy-yielding metabolism
  • Contribution to normal homocysteine metabolism
  • Contribution to normal psychological functions
  • Contribution to the reduction of tiredness and fatigue

A cause and effect relationship was established between vitamin B6 and each of these health benefits.

And because it is the EFSA’s job is to assess properties of foods and provide scientific advice on their nutritional value, you know this is good, trustworthy information.

Vitamin B6 Benefits For Weight Loss

The list above is great but let’s be honest: This is the quest most of us want answered.

Not all of those health benefits have an impact on weight loss.

The ones we’re interested in then, are

  • Contribution to normal energy-yielding metabolism
  • Contribution to the reduction of tiredness and fatigue

A few other weight loss benefits have been found in scientific studies – we’ll take a look at these too:

  • One study found that “taking B6 supplements has been found to improve the ratio between fat and lean muscle in your body” (4)
  • Another study found that “many phases of fat metabolism—transport, deposition, oxidation, and synthesis—are influenced by pyridoxine.” (5)

Read on to find out how each of these things will benefit your weight loss efforts.

Normal energy-yielding metabolism

This refers to your body breaking down the proteins and carbohydrates in your food, and turning them into energy you use to fuel your daily activities.

So in short, normal energy-yielding metabolism is how your body fuels itself.

The presence of vitamin B6 is required for the reactions in your body that get energising sugars from food, and store them in glycogen deposits for use later on.

But what does that mean, exactly?

Well,

The body stores glucose – the sugar it uses for energy – in bundles called glycogen.

When you eat, some of the sugar goes into your blood to be used as fuel, and the rest is stored as glycogen.

Your body can store about enough glucose for a day’s worth of energy. These are the reserves that are used to fuel a person between meals.

When the time comes for the body to get usable glucose from the glycogen storage, enzymes are sent to do the job.

Vitamin B6 is a coenzyme in this process, meaning it must be present for the reaction to take place.

Transport, deposition, oxidation, and synthesis of fats

A study found that vitamin B6 “contributes to fatty acid biosynthesis” (6), the process by which your body uses fats in food.

When you eat fat, your body breaks it down into fatty acids.

Some of these are used right away to give you energy.

But what happens to the fatty acids that aren’t used right away?

Well,

The body stores these in bundles called ‘triglycerides’. These bundles are then stored in fat cells, and fat cells have a lot of space.

If you eat more fat than you need it’s stored away until your body needs the energy it holds. And the more that is stored, the more fat you have on your body.

This means that if you don’t exercise enough your body will keep the fatty acids in storage, where it will be visible from the outside as fat.

B6 is present throughout the process of getting the energy from triglycerides, known as fat metabolism. In order to burn fat, this process needs to take place!

(Not too dissimilar to glucose and glycogen, really).

Improved ratio between fat and lean muscle

The goal of weight loss is to reduce the amount of fat on your body, and to maintain this new, healthy body composition.

B6 was found to have positive effects on many body composition measures (4).

The researchers in this study found that B6 supplementation preserved weight loss in the legs, and reduced the ratio of fat in the hips and waist.

Reduction of tiredness and fatigue

A B6 deficiency can cause anaemia, “which may lead to symptoms of weakness, tiredness or fatigue” (3).

Anaemia refers to low amounts of red blood cells or haemoglobin in the blood, meaning your blood transports less oxygen around the body.

Because oxygen is required to fuel aerobic exercise, anaemia can get in the way of a healthy, active lifestyle.

You just can’t push yourself as hard if there’s not enough oxygen in your bloodstream.

Reduction of tiredness and fatigue is the goal of anyone trying to stay fit and healthy.

How Much Vitamin B6 Should You Take For Best Results?

The US National Library of Medicine gives the following recommended daily allowances (RDAs) for vitamin B6 (2):

  • 1.3mg for females aged 19-50
  • 1.5mg for females aged 50+
  • 1.9mg for pregnant women
  • 2mg for women who are breastfeeding

The unit of measure here is milligram, and one milligram is a thousandth of a gram. (So 1.3mg is 0.0013 grams).

This may sound like a very small amount, but it’s amazing what the body can do with it.

Are There Any Side Effects of Vitamin B6?

Too much of anything can be bad for you, but it is very hard to accidentally take the amount of B6 required to trigger adverse effects.

Excess B6 is not stored in the body, so there is little risk from taking too much.

One study found that 90% of surplus B6 was eliminated via urine (7), which suggests your body has an effective mechanism for getting rid of extra.

It is good to be aware of the risks though, even if they are low.

The US National Library of Medicine gives a list of possible side effects for ingesting vitamin B6, which includes “nausea, vomiting, diarrhoea, stomach pain, loss of appetite, headache, tingling, sleepiness, and other side effects”.

TOPS TIPS

There is also research that suggests long-term B6 supplementation (a year or more) can cause nerve damage, which usually stops once you stop taking the supplement (8).

It should be noted, though, that all of these effects are associated with amounts that are a long way over the RDAs that we covered in the previous section.

The upper recommended daily limit for vitamin B6 is 100mg, over fifty times higher than the RDA…

So even if you took a special B6 supplement alongside the recommended dose of Leanbean, you would still be less than one sixth of the way to this amount.

In conclusion…

Vitamin B6 is an important macronutrient in glucose and fat metabolism. It has several noted health benefits, and several noted weight loss benefits.

Since its discovery in 1915, a wealth of scientific literature has developed around vitamin B6 and its role in human nutrition. We have a firm understanding of the role it plays, and the benefits it can deliver.

Pyridoxine – the form of vitamin B6 used in Leanbean – has been found to help your body break down and use sugars and fats, and to store them correctly in the body for use later. This metabolic effect contributes to healthy metabolism, which itself is associated with healthy lifestyles and weight loss.

It has also been found to reduce tiredness and fatigue, by preventing anaemia and ensuring enough oxygen is transported via your bloodstream.

And some studies found a positive correlation between B6 supplementation and favourable muscle to fat ratio.

A supplement that contains B6, taken in conjunction with a healthy lifestyle could contribute to weight loss. A healthy lifestyle refers to a diet with a caloric deficit that is safe for your body type, and regular exercise.

We hope this article has answered any questions you may have had about vitamin B6! The Leanbean formula contains B6 – click here to buy now.

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. National Institutes of Health. Vitamin B6. Link.
  2. Medline Plus. Vitamin B6. Link.
  3. EFSA Panel on Dietetic Products. Scientific Opinion on the Substantiation of Health Claims Related to Vitamin B6.
  4. (2010). Link.
  5. Shakibay et al. The Weight Loss Effects of Branched Chain Amino Acids and Vitamin B6: A Randomized Controlled Trial on Obese and Overweight Women.
  6. (2019) Link.
  7. Sherman, H. Pyridoxine and Fat Metabolism.
  8. (1950). Link.

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How does chromium picolinate help you to lose weight? It’s a question we hear often, and one that we’ve spent a lot of time researching. This article will answer all of the questions you might have about chromium picolinate and weight loss..

After reading, you’ll know what chromium picolinate is, what it does for your body, how it helps with weight loss, and how much your body needs.

What Is Chromium Picolinate?

We’ll split the name out into two parts: Chromium first, then picolinate.

Chromium is a chemical element that hangs out in the d-block of the periodic table. It’s main uses are in the production of stainless steel, as a catalyst in various chemical reactions, and in ornaments, because it can be polished well without tarnishing.

Sounds great, but not necessarily like something you’d want to put in your body…

According to The U.S. National Library of Medicine (1), though: “Chromium is important in the metabolism of fats and carbohydrates. It stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes. Chromium also aids in insulin action and glucose metabolism.”

That sounds a lot better, right?

But there’s a problem…

Chromium isn’t made in the body, so everything your body needs must come from your diet.

There’s another hiccup, too:

Your digestive system only absorbs around 0.5 – 2% of the chromium that goes through it (2), meaning the majority is wasted.

And this is where picolinic acid comes in.

This organic compound with the formula C5H4N(CO2H) ” is a derivative of pyridine with a carboxylic acid substituent at the 2-position” (3).

(We don’t know what that means either).

Picolinic acid has a lot of complicated scientific applications, but the bit we’re interested in is what happens when you combine it with chromium…

When the two are joined, you get chromium picolinate. A compound described as “the best absorbed and most efficacious” form of chromium (4).

This is why Chromium picolinate is used in dietary supplements, including Lean Bean!

What Are The Benefits For The Body When Taking Chromium?

For a humble chemical compound, chromium has been the subject of a huge amount of research studies over the past few years.

Researchers have been looking to understand the impacts of chromium on the body, and most specifically its role in human nutrition.

In 2010 the European Food Safety Authority (EFSA) published a scientific opinion (5) stating that, based on the findings of all the available literature, chromium contributes to:

  • Normal macronutrient metabolism.
  • The maintenance of normal blood glucose concentrations.

Both of which have an impact on weight loss, incidentally…

What Are The Benefits Of Chromium For Weight Loss?

This is the million dollar question.

As well as the EFSA-recognised body benefits listed above, some studies have found additional effects that may contribute to weight loss

One study, published in the journal Diabetes Technology & Therapeutics, found that

“CrPic [chromium picolinate] reduced food intake, hunger levels, and fat craving, and tended to decrease body weight” (6).

Some others studies have found that chromium picolinate

  • Has a role in food intake regulation
  • Contributes to the maintenance or achievement of a normal body weight.

So we can add these bullets to the list above.

It may not be obvious how the findings contribute to weight loss, so here’s a breakdown of each one.

Normal macronutrient metabolism

Metabolism is the process of your body converting food and drink into energy.

As you can imagine, it’s important that this runs smoothly.

A faster metabolism means that your body will convert sustenance into energy more quickly, and that less fat will be deposited around the body to be used later.

And it’s easy to see how less fat stored around the body helps with weight loss..!

‘Macronutrient’ refers collectively to things like proteins, carbohydrates, and fats, which are required in large amounts in your diet.

So, normal macronutrient metabolism means that your body is quickly and correctly processing everything that comes in.

If these things aren’t processed properly, it can lead to all sorts of issues. Disrupted glucose metabolism is a key factor in type-2 diabetes, for example.

Maintenance of normal blood glucose concentrations

Chromium is part of your glucose tolerance factor, or GTF: A compound used by the body to effectively use and store sugar in your blood.

The conclusion of one study suggests that not getting enough chromium is associated with problems with levels of insulin and blood sugar (8).

And because insulin helps your body turn sugar in your blood into energy, then to store it for use later (9), it’s important to get the balance right.

Let’s quickly recap on the relationship between insulin and glucose…

Glucose is the main form of sugar used by the human body for energy.

We break down complex carbohydrates in food into glucose and other sugars, and use these for fuel.

The body regulates blood sugar quite strictly, to make sure that we have enough for energy, but not too much.

Excess glucose is stored in glycogen deposits, for use later.

Insulin is a hormone made by the pancreas. It helps the body use and store sugar, and controls blood sugar levels.

Achieving and maintaining the right balance of glucose and insulin is important for good health, and – because insulin resistance and high blood sugar are associated with increased body fat (10) – for weight loss.

One study, undertaken on “normal, free-living subjects” (7) found that chromium was linked to blood glucose reduction in people with higher glucose than usual.

Food intake regulation

One study found chromium picolinate led to a reduction in food cravings.

In this study, participants receiving the supplement had lower scores on all four subscales of a measure called the ‘Food Craving Inventory’ (FCI).

The subscales of the FCI are carbohydrates, starches, fast-food fats, and sweets. All things that you wouldn’t usually associate with weight loss!

People in this study also had “lower average hunger ratings than participants in the placebo condition at 4.5 h after lunch” (6).

So chromium is associated with fewer food cravings, and less compulsion to eat in the hours after meals.

These are things that you would associate with weight loss.

Maintenance or achievement of a normal body weight

So far we’ve tied all the effects of chromium back to weight loss, so this point has been covered already.

But to really drive the point home, here are a couple of quotes from other studies about chromium and weight loss:

A study published in the Diabetes Technology & Therapeutics journal stated that “chromium picolinate (CrPic) has been shown to attenuate [reduce] weight gain” (6).

This study concluded that “weight loss was found at trend level” (6).

This was backed up by another study, published in the Diabetes Care journal. They found that “[chromium] supplementation significantly attenuated [reduced] body weight gain and visceral fat accumulation compared with the placebo group” (11).

But before you get too excited…

Other studies have contested the impact of chromium on weight loss.

We have included these so as to paint a full picture of what you might expect when taking the supplement.

One study found that chromium picolinate only produced “very small” amounts of weight loss (2.4 pounds or 1.1 kg) after 12 to 16 weeks in overweight or obese adults.

They speculated that this was such a small change that the effect could not reliably be linked to chromium.

Some research has been carried out that found no links at all between chromium supplementation and weight loss. For example:

A pilot study of chromium picolinate for weight loss (12) found little statistical significance between supplementation of chromium compared to a placebo group, where both groups received nutritional education.

These researchers speculated that the nutritional education had an impact, however: A good vote of confidence for reading articles like this one!

This finding was echoed by another study, too (13).

In short, chromium may not be a miracle weight loss cure – but nothing is.

It has been proven to support normal bodily functions around metabolism and blood sugar regulation, meaning it contributes in a meaningful way to your body goals.

Some of the links that have been found are tentative, and research needs to continue to get a clearer understanding of the impact of chromium picolinate on weight loss.

But current research does look promising

Are There Any Side Effects of Chromium Picolinate?

As with everything the body needs, too much chromium can have negative effects.

For most people, the amount required to trigger these will be much higher than what you will consume via your diet or through supplements.

It’s good to be aware of the risks though, even if they are low.

Chromium picolinate should not be taken during pregnancy, or while nursing.

Nor should it be taken by people diagnosed with liver or kidney disease, thyroid disorders, or any diagnosed mental illness.

And, strangely, you should avoid it if you have an allergy to leather! (1)

If you’re taking any medication, speak with your doctor before taking supplements that contain chromium. They will be able to advise whether your planned supplements have adverse interactions with

(This is an important precaution with any supplements!)

What Is The Ideal Dosage For Weight Loss Results?

There is some debate about this question.

The scientific studies we’ve mentioned in this article use various amounts for their experiments. To give an idea of the spectrum one study described 1000μg of chromium per day as a “high dose” and 600μg of chromium per day as a “moderate dose” (14)

(Note: μg is the symbol for microgram, and a microgram is one millionth of a gram. So the quantities we’re talking about here are quite small!)

Each study exceeds the adequate intakes established by the Institute of Medicine (r.S), and the “estimated safe and adequate daily dietary intake” established by the National Academy of Sciences (15).

This amount is 50 – 200μg per day.

In conclusion…

Chromium, by itself, is an important macronutrient. It has several applications in the human body that have been found to contribute to weight loss.

There is an established and growing body of literature around the role of chromium in nutrition and, more specifically, weight loss. While there is not unanimous agreement, many studies do agree there is a positive link. Research is ongoing to strengthen this understanding, too.

When combined with picolinic acid, chromium becomes chromium picolinate. This form of the chemical – the form we include in Lean Bean – has been found to be more effective than plain chromium, because your body is able to absorb more of it.

Chromium in your body helps with normal macronutrient metabolism, reduction of tiredness and fatigue, food intake regulation, and maintenance of normal body weight.

A supplement that contains chromium, in conjunction with a healthy diet and regular exercise, will put you well on your way to healthy and sustainable weight loss.

Hopefully this article has answered your questions about what chromium does for the body!

Here you can create the content that will be used within the module.

Use Leanbean for 90 days.
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Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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The menopause is a time of change for the female body. Changing hormones can cause hot flushes, headaches, insomnia, irritability, and many other symptoms. For many women, the list includes weight gain.

One study (1) found weight gain in 69% of patients over the course of their menopause.

If you aren’t part of the lucky 31%, this post will teach you how to get rid of menopausal belly fat.

Why Does The Menopause Cause Weight Gain?

It’s hard to establish a definitive link between the menopause and weight gain, but scientific literature review (2) summarised the situation:

“Whereas weight gain per se cannot be attributed to the menopause transition, the change in the hormonal milieu at menopause is associated with an increase in total body fat and an increase in abdominal fat.”

The literature highlights numerous factors thought to contribute to menopausal weight gain:

  • More of enzyme Aldh1a3 (3).
  • Less spontaneous activity (4).
  • Reduced muscle mass requiring fewer calories.

Here’s a bit more on each…

Aldh1a3 Enzyme

It’s thought that oestrogen “holds back” Aldh1a3, an enzyme that, when present, can increase visceral fat in the body.

This is the fat that develops around internal organs, as opposed to subcutaneous fat – the stuff that gets stored under your skin.

When the menopause takes place and oestrogen levels fall, A1dh1a3 levels rise (3).

A reduction in activity means fewer calories required

The menopause happens as we grow older, and for many people growing older also means a lifestyle with less physical activity.

And as we know: Less physical activity makes weight gain more likely.

Your muscle mass may decrease too, also thanks to lower oestrogen (2). This means your body requires fewer calories to fuel itself.

If your diet stays the same however, this means more weight gain!


How To Get Rid Of Menopausal Belly Fat

As we said earlier, one study found weight gain in 69% of menopausal patients (1).

Here’s how to beat the menopause belly, whether you’re in the 31% or not.

  • Eat healthy: A diet with fewer calories than you use.
  • Exercise regularly: Part of any effective weight loss plan!
  • Make exercise social. It’s better to work out with a friend, especially if they’re going through the same thing as you.
  • Stand up instead of sitting where possible: This burns more calories.
  • Try to eat meals around the same time each day so your metabolism is consistent.
  • Prioritise foods with healthy fats.
  • Be diligent with what you eat: Avoid frequent and unhealthy snacking!
  • Get a good night’s sleep! Sleep loss is linked to obesity (5), so getting enough shut-eye can help.

TOP TIPS

Remember that there are not specific exercises to burn fat in certain areas. While you can target certain areas for toning, exercise will burn fat all over the body.

Exercises For Menopausal Belly

It’s worth noting that the term “menopause belly” is used because of an “increased tendency for central fat distribution” (6).

Around the time of the menopause, the body is prone to store fat around your tummy rather than elsewhere. “You may notice a difference in the distribution of body fat, with more being stored around the stomach rather than on the hips and thighs.” (7)

There is motivating news about exercises reducing menopausal belly fat. This from the UK National Health Service:

“There is some evidence that women who exercise regularly and are more active tend to suffer less with menopausal symptoms.” (7)

If you’re wondering how to get rid of menopausal belly, here are some great ways to kick-start your exercise routine.

Prioritise aerobic exercise

Also known as cardio. This includes things like running, cycling, swimming, and brisk walking. In this type of exercise you burn carbs and fats from all over the body, including the menopause belly.

Consider high-intensity interval training (HIIT)

This means interspersing cardio with high-intensity bursts of activity. This will increase the amount of effort you’re spending, while not making your exercise too hard as to be unpleasant.

Make yourself sweat, but don’t push too hard!

Exercising more than your body can handle quickly does more harm than good. Ease yourself in, and make gradual refinements to your exercise routine as your strength develops.

Include weight-bearing exercise

This will strengthen your bones, which may get weaker during and after menopause due to reduced calcium.

There’s a great 10 minute abs workout (8) that includes stomach crunches, oblique crunches, planking, side plank, and stomach crunches with legs raised. These exercises are designed to tone your tummy, so it looks as trim as possible once the menopause belly fat begins to fall away.


Best Diet For Menopausal Symptoms

A balanced, healthy, and varied diet is encouraged, as always. But there are a few special considerations for your diet during and after menopause.

Falling levels of oestrogen mean less calcium in your bones, which can make them weaker. To counteract this look for foods with extra calcium and Vitamin D: Both associated with bone strength.

Calcium is found in dairy, fortified breads and cereals, kale (but not spinach, interestingly), figs, bony fish (the ones you eat whole, like anchovies, white bait and so on).

Vitamin D comes from sunlight, but if you think you’re not getting enough you can find extra in oily fish, red meat, eggs, and specially designed dietary supplements.

To tame the menopause belly you will also want to eat fewer saturated fats.

Using olive oil or sunflower oil instead of coconut oil (and olive or sunflower spreads instead of butter) is a great way to achieve this.

Oily fish is great for getting the right types of fat: Double points if it includes bones for calcium, too (fish like anchovies, whitebait, sardines and so on).

Eating less salt will help your general cardiovascular health, which is important when menopausal. Resist the temptation to add salt to your food, and look for foods with low amounts of salt.

You may also want to take dietary supplements that contain phytoestrogens. These compounds are structurally similar to oestrogen, and can bind to oestrogen receptors in the body. Because of this they are thought to play an important role in “lower[ing] the risk of cardiovascular disease, obesity, [and] metabolic syndrome” in menopausal women (9).

In short, you have a few options…

And here’s the kicker: All of them are delicious!


In conclusion…

Although it’s a time of great change in your body, the menopause does not mean inevitable weight gain. Nor does it mean that you lose control of your body weight.

Despite the lack of a definitive answer on whether the menopause causes body weight gain or is just correlated with changes in lifestyle that lead to it, there are things you can do to stay in charge.

Remember: By following the tips in this guide, you should easily be able to show menopausal belly fat the door. A healthy calorific deficit, perhaps accompanied by the right dietary supplements, is all you need to achieve this: Whether you do this by adjusting your diet to include fewer calories, by incorporating more exercise into your daily routine, or both.

Seeing the menopause as an opportunity to make some healthy changes to your lifestyle – perhaps ones that you may think are overdue – is a great way of entering this next phase of your life gracefully.

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Perhaps the biggest obstacle when it comes to maintaining a healthy figure is our tendency to overindulge when it comes to junk food.

There are lots of delicious foods out there for us to eat, and this can make dieting and weight loss very difficult.

You’re trying to stick to a healthy diet, but a tasty treat catches your eye. What do you do?

Do you give in to your craving?

If you’re eating less than you usually do – less than your body is used to. – you may end up suffering withdrawal-like symptoms.

When this happens, your body actually send signals to your brain, saying that it needs even more sugar than before.

But it is possible to keep yourself on track.

Appetite suppressants are often talked about in the diet and health industry, including both natural and non-natural options. While the market is awash with diet pills and appetite suppressant pills making bold claims, in reality there are only a limited number of ingredients that have sufficient and credible scientific backing.

This article explores the world of natural appetite suppressants, as well as uncovering proven tips and tricks to reduce your snacking.

If you struggle with food cravings, portion control, and overeating, then read on for some expert advice on this hotly debated subject.


What Are Appetite Suppressants?

Appetite suppressants can be anything that helps quell your hunger or cravings.

This might include pharmaceuticals with punchy names like Phentermine and Locaserin, that may be prescribed by your doctor in severe cases of obesity or to treat other weight-related health issues.

These medications are regulated, but they can also cause side effects and are not made up of natural ingredients. These drugs are also not effective for everybody and your doctor may suggest you stop taking them if the results are not significant enough to warrant prolonged use.

If you don’t fancy taking such an extreme approach to fat loss then certain foods and drinks are thought to be effective at suppressing appetite, this includes foods that are high in protein or healthy fats, whilst dietary and soluble fiber can also be useful ingredients to promote satiety and a healthy digestion.

On top of this you will also find a handful of natural vitamins and minerals that have been shown by science to support normal bodily functions and keep cravings under control.

However, it is important to note that only a few natural ingredients have been given the green light by the experts when it comes to making health claims.


How Can an Appetite Suppressant Work for Women?

For women trying to lose weight, appetite suppressants can support their efforts by helping to keep their cravings under control. And whilst educating yourself about healthy foods and setting an appropriate meal plan should always be the first step, in many cases it may not be enough to keep temptation at bay.

Unfortunately for women, it also seems we might experience cravings more often and more strongly than men.

A study by Scientific American found that men’s brains are biologically and chemically better equipped to handle cravings and effectively suppress them. No fair!

Hormones also come into play as the majority of women are affected by food cravings more severely leading up to and during menstruation, especially for sweet foods, with chocolate being the main culprit. As well as hormones, this may also come down to our bodies needing an increased amount of energy during these times.

By tracking your cycle and the subsequent food cravings, you can effectively employ appetite suppressants at the right time in order to keep your cravings at bay and stay consistent with your weight loss efforts through the whole month.


How To Suppress Your Appetite – 9 methods for success

So, what can you actually do to suppress your appetite?

We’ll look at some foods and ingredients that can be effective further down this page.

But for now, let’s consider some habits you can employ to keep your appetite and cravings in check.

1. Fasted Cardio

Yes, you heard it correctly! Performing mixed intensity exercise study on an empty stomach can actually cause you to feel less hungry. A 2011 intensity exercise study found that a prolonged period on the treadmill without food reduced participants hunger levels thanks to the effect it had on the ‘hunger hormone’ Ghrelin.

2. Drink plenty of water

Sometimes, when we feel hungry, we might actually just be thirsty. So, making sure you’re well hydrated throughout the day is a good way to control your appetite. Water also fills up your stomach, making you feel fuller quicker when you drink water before and during a meal.

3. Stick to regular meal patterns

If you go a long time without eating, you may end up feeling extremely hungry and maybe even lethargic and irritable. These conditions increase your likelihood of overeating at your next meal and may increase cravings for unhealthy foods. Going a long time without eating and then gorging on high calorie foods can also lead to peaks and troughs in your blood sugar levels that also make cravings more common.

4. Count to 25

You’ve probably heard the expression ‘count to 10’ when encountering the frustrations of everyday life. But scientists in America have discovered that pausing for thought can help us increase the rate at which we make healthy choices. Research conducted by Rush University in Chicago found that ‘Vending Machine’ customers were 5% more likely to avoid ‘sweet treats’ when forced to wait 25 seconds before making a purchase.

5. Avoid keeping junk food in the house

We’ve all experienced that last-minute craving before we go to bed and found ourselves raiding the fridge or kitchen cupboard late at night. By keeping your stocks of naughty foods to a minimum you’ll be more inclined to give up your search and forget your latest urge to snack.

6. Cut back on sugar

Of course, eating foods that are high in sugar are also going to cause your blood sugar levels to spike. When people cut out added sugars from their diet, their desire to eat sugary foods decreases dramatically. There has even been found to be an addiction component with sugar, making our cravings worse the more we consume.

7. Limit alcohol intake

As well as most alcoholic drinks being high in sugar and calories, the resulting hangover is also to blame for cravings in most people. We especially tend to crave fatty, greasy foods the day after drinking because this is thought to effectively “soak up” the alcohol content in our system. Fluctuating blood sugar combined with the feeling of a hangover is a sure-fire way to stimulate unwanted cravings.

8. Avoid going ‘cold turkey’

In order to speed up your results it might be tempting to go ‘cold turkey’ and banish all sugary treats from your diet in one clean sweep. However we wouldn’t recommend it, as if done too suddenly it might lead to your body experiencing withdrawal and in turn could actually encourage you to binge eat more often.

9. Add healthy fats and protein to your diet

Although you might try to avoid fatty food when you’re trying to lose weight, foods that are high in unsaturated fats (the healthy kind) have been found to be effective at making you feel full and curb feelings of hunger. Incorporating healthy fats into your breakfast, such as Greek yoghurt or avocado, could be the trick to helping you last until lunchtime without reaching for a sugary snack to keep you going.

On top of this lean meats such as chicken and fish are a great way of getting the nutrients you need whilst lowering your desire for sweet foods.


What Are the Best Appetite Suppressants That Actually Work?

Now onto some of the food, drink, and supplements you can use to try to suppress your appetite in a natural way. Here are some of the top ingredients that are backed by evidence as the best appetite suppressants.

Konjac Fibre

A diet that’s high in fibre is generally good news for weight loss and appetite control. Konjac fibre, or glucomannan, is a natural fiber that has become a popular. In fact it is the only natural ingredient that has been recognized by the European Food Safety Agency for use as a weight loss aid.

In conjunction with a balanced diet, 3g per day of konjac fibre is recommended for overweight patients. It is thought to reduce feelings of hunger by expanding after it is ingested, taking up a greater volume inside your stomach. Combining this with water before a meal can significantly reduce overeating at mealtimes.

Water

We’ve already mentioned that drinking enough water is important for controlling your appetite, now let’s look at the science behind its appetite suppressing qualities. It is likely that filling the stomach with water, and subsequently stretching it through the sheer volume of the water, effectively sends signals of fullness to the brain. A study found that participants who drank one pint of water before their meal consumed more than 100 calories less than the group who did not drink water.

Another study reviewed the evidence surrounding water consumption and weight loss. The results found that increased water consumption made fat loss more effective in participants that were actively trying to lose weight. However, the results were less significant among participants who were not trying to lose weight. This suggests that drinking more water can support weight loss efforts as long as you are psychologically motivated to consume less food and lose weight as a result.

Chromium

Chromium picolinate has been found to reduce food intake in both rat and human subjects under controlled conditions. As a result of the human trials conducted among adult women who were overweight, participants reported less intense feelings of hunger and fat cravings, and many of the participants lost weight throughout the trial.

While this study could not confirm the mechanism that causes appetite suppression from chromium intake, it is thought that the supplement helps to regulate glucose levels, which can have a significant effect on managing and reducing food cravings.

Oatmeal

Oatmeal is a great breakfast alternative to regular cereal. It is lower in sugar and generally higher in fiber, both of which help to keep you feeling full and avoid cravings for the rest of the morning. The beta-glucan fiber in oatmeal is especially thought to be related to the satiety effects of this meal.

One study found that oatmeal significantly reduced hunger and desire to eat, as well as increasing feelings of fullness in participants compared to traditional breakfast cereal.

Oatmeal also has a higher weight than cereal when calories are equivalent. This may be important to satiation because a bowl of oatmeal will physically fill your stomach more than cereal when the same number of calories are consumed.

Garcinia Cambogia

Garcinia Cambogia is a fruit that has various health benefits. The supplement of the same name is extracted from the peel of the fruit and has been studied for its potential role in appetite suppression. More specifically it is believed that the compound hydroxycitric acid found in this supplement may have a positive impact on blood glucose control as well serotonin levels in the body.

Dark Chocolate

Attempting to stick to a completely ‘sugar-free’ diet is unlikely to be sustainable and could cause you to go backwards rather than forwards with your goals. That said there are definitely more balanced choices we can make each day in order to sensibly reduce our sugar intake. According to one study volunteers who ate 100g of dark chocolate instead of milk chocolate experienced improved satiety afterwards.

Vitamin B6, B12

Our body needs lots of different vitamins to function properly and keep us healthy. Vitamins like B6 and B12 are good examples of these essential nutrients, and they may also play a part in weight loss, metabolism, and appetite regulation.

The b complex of vitamins are central to our ability to metabolize protein, while B12 also helps to metabolise fats. Deficiencies of certain vitamins can also increase cravings because your body itself is craving these nutrients. To make sure you’re getting enough B vitamins, you can take supplements or focus on adding foods rich in B vitamins to your diet, such as whole grains, dairy products, nuts and seeds, and foods that are fortified with B vitamins.

Cayenne Pepper

Hot or spicy food is often said to boost your metabolism, which can help you burn more calories and lose weight as a result. In the case of cayenne pepper this is attributed to the capsaicin present in the hot spice. A study found that consuming capsaicin at each meal made participants eat less, feel fuller, and avoid cravings after eating.

It is thought to be the thermogenic qualities of capsaicin that affects the metabolism and appetite. So, adding cayenne pepper to your meals could be an effective aid to weight loss and portion control.


Are There Any Side Effects with Appetite Suppressants?

Some appetite suppressants come with bigger risks than others, for instance there are a number of effective weight loss drugs available on prescription, however as with any pharmaceutical the potential for side effects is higher than with natural ingredients.

Consequently some of natural appetite suppressants listed above can be seen as a safer way of supporting your ambitions. If consumed in moderation all of the above should be safe for human consumption, however it still vital to stick to sensible doses whilst using natural supplements. Soluble fiber such as glucomannan can cause possible stomach upset for those people who are particularly sensitive. Consuming Konjac products with a glass of water will ensure that it reaches the intestine safely.

All things considered, provided you are only slightly under your daily recommended calorie intake, then using appetite suppressants could be an effective aid to manage your weight. However it is imperative not to use appetite suppressants to restrict your calories in an extreme way. Doing so can lead to side effects like lethargy, faintness, and headaches. Appetite suppressants should be used to reduce portion sizes and hunger in between or after meals in order to gradually and sustainably lose weight.

What hunger and cravings are telling us?

Appetite suppression can be helpful in our weight loss efforts, but it is also important to know when to listen to your hunger or cravings. Most of the time, hunger means that our body needs food and energy, so it is important to listen to these signals.

You should not try to suppress your appetite to the point of starvation, only as an aid in reducing your calories by a healthy amount. For example, you may stick to a calorie deficit of 250 below your recommended daily allowance in order to lose weight in a sustainable way.

Cravings may also be your body’s way of telling you that it needs more of a certain nutrient or vitamin. Knowing what your cravings mean and listening to them may help you manage them more successfully.

For example, chocolate cravings have been linked with a deficiency in magnesium. So next time you crave chocolate, try eating foods high in magnesium like leafy greens or legumes instead. It is also worth remembering that dark chocolate is a healthier alternative to regular milk chocolate that also contains magnesium.

Conclusion

You don’t have to follow crazy weight loss fads to control your appetite and improve your body shape. Employing some of the tactics highlighted in this article as well as getting the right ingredients in your diet are the best ways of controlling your calorie intake and ensuring you maintain normal bodyweight.

Diets that are high in fiber, protein, and healthy fats will help you to naturally resist excessive eating. If you find it difficult to get enough fiber into your diet, then supplementing with ingredients like Konjac Fibre can be an effective way of managing your food consumption.

Equally getting enough vitamins and minerals in our diets can also be key, as deficiencies can cause us to reach for the biscuit tin all too hastily.

Here you can create the content that will be used within the module.

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Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Diane Welland. Men Suppress Food Cravings Better Than Women (2010). Link.
  2. Tomelleri R. Menstrual cycle and food cravings in young college women. (1987). Link.
  3. Nicole M. Avena. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake (2009). Link.
  4. How Fatty Foods Curb Hunger (2008). Link.
  5. DR. NATASHA TURNER ND’S. Chocolate Cravings? You Might Be Low In Magnesium (The Miracle Mineral) (2016). Link.

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Isn’t it great when a naturally occurring ingredient can help with weight loss?

One such ingredient that’s attracted a lot of attention in recent years is konjac fibre.

This article introduces konjac, and after reading you’ll have an understanding of what it is, how it works, and the ways it can help you lose weight.


What is konjac fibre?

It’s a soluble fibre found in the roots of the konjac plant, an Asian plant also known as elephant yam. The technical name for the supplement is glucomannan, but konjac fibre rolls off the tongue better. Konjac root is commonly used in traditional Chinese medicine, taken as a supplement, or used in herbal preparations.

It is extremely dense and when mixed with water forms a gel-like substance, which makes it very effective as a thickening agent or filler.

Konjac fibre can be used as an emulsifier (to bind liquids together that would usually separate), a texturizer (a hair product), or gelatin substitute in cooking (to thicken liquids). It is quite versatile, and can be found in products such as flours, pasta (particularly shirataki noodles), and drink mixes.

As a supplement, konjac fibre can aid in your weight loss efforts, something that has been approved by the EFSA. It has also been widely studied for its potential in helping prevent other chronic health conditions and illnesses.


How does konjac root help you lose weight?

Digestive enzymes found in the human gastrointestinal tract cannot break down konjac fibre, because of its complex molecular structure. This means that the ingredient reaches the intestines mostly intact, allowing it to absorb massive volumes of water (up to 50 times its own weight). The absorption leads to expansion, which promotes feelings of fullness, and delays the emptying of the stomach. Each of these factors plays a major role in supporting weight loss.

Of course, these effects are not completely unique to konjac fibre, as all types of soluble and insoluble dietary fibre have been shown to help reduce food intake and lower body weight.

In fact, a meta-analysis of all existing studies focused on weight loss and dietary fibre intake found that by increasing daily fibre intake by 14 g or more, obese people could consume 18 percent fewer calories, and lose an average of 2.4 kg (5.3 lb) over a period of 4 months as a result.

Dietary fibres like konjac root may also help boost intestinal health by rebuilding the supply of beneficial bacteria. When fibre reaches the fermentation stage of digestion, short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate are formed. It is these SCFAs that are thought to inhibit body fat gain by increasing resting energy expenditure and promoting obesity-fighting intestinal bacteria.


Konjac root weight loss studies

Since it has been suggested that konjac fibre absorbs the highest quantity of water when compared with other types of soluble dietary fibre, it follows that konjac fibre could be the most effective type of fibre to use in your weight loss efforts.

As you can imagine, konjac root has been well-researched by scientists for its effect on body composition.

Here are some of the research findings:

  • One Norwegian study of 176 overweight participants found that a 1200-calorie diet and fibre supplementation using Glucomannan yielded more weight loss during a 5-week trial than a 1200-calorie diet supplemented with another type of fibre (guar gum or alginate), or the 1200-calorie diet alone.
  • A similar, smaller study noted the same conclusion as above, this time over a period of 60 days.
  • A double-blind, randomized trial using konjac root followed 20 obese women for a period of 8 weeks, with strict instructions to continue their usual diet and exercise routine. Supplementation of 1 gram of konjac root was provided three times per day, one hour prior to each meal. By the end of eight weeks, participants taking supplemental konjac root lost a moderate amount of weight, while the average participant receiving the placebo actually gained weight.

TOP TIPS

One Norwegian study of 176 overweight participants found that a 1200-calorie diet and fibre supplementation using Glucomannan yielded more weight loss during a 5-week trial than a 1200-calorie diet supplemented with another type of fibre (guar gum or alginate), or the 1200-calorie diet alone.


What is the ideal konjac dose for weight loss results?

Konjac fibre has been legally approved by the European Foods Standard Agency to work for weight loss in doses of 3 grams per day. This amount has been found to be effective.

Most dosages in studies have ranged from 3 to 5 grams daily, in divided doses, but some trials have found success with even lower dosages.

For best results, it is recommended to take a konjac root supplement three times per day; with, or just prior to meals. If taken at another time, supplementation will likely not aid in weight loss.

If you choose to take this supplement prior to meals, 15 minutes to 1 hour before ingesting food is a good guideline to follow. Make sure to take konjac fibre with at least one glass of water as it can cause issues for those that find swallowing difficult

What weight loss results can you expect from konjac root?

Naturally, weight loss results will vary depending on your personal characteristics, such as age and starting weight, it is also important to note that Konjac fibre only promotes weight loss when used alongside an energy-restricted diet.

Konjac fibre has shown promise to provide moderate weight loss if taken as recommended:

  • One study found that konjac fibre supplementation provided weight loss in the range of 2.4 to 6.4 kg (5.3 to 14.1 lb) in overweight subjects over the course of 5 weeks.
  • An 8-week clinical trial utilizing 3 g konjac root per day with no change to diet or exercise habits yielded an average of 2.5 kg (5.5 lb) weight loss among obese women, compared to a 0.7 kg (1.5 lb) gain in the control group receiving a placebo.
  • A 2008 systemic review of all clinical trials studying the effects of konjac root on weight loss concluded that participants lost an average of 0.8 kg (1.8 lb) over the study period, while studies that included dietary changes yielded an average of 1.28 kg (2.8 lb) lost. Regardless of the type of intervention, obese participants lost an average of 1.3 kg (2.9 lb).

TOP TIPS

Naturally, weight loss results may vary depending on your personal characteristics such as age and starting weight.


The role of konjac root as a prebiotic

As you’ve already learned, konjac fibre functions as a prebiotic, which can help in weight loss efforts due to the actions of newly-formed short chain fatty acids.

As you’ve already learned, konjac fibre functions as a prebiotic, which can help in weight loss efforts due to the actions of newly-formed SCFAs.

Prebiotics are an ingredient that can make it to the large intestine relatively unchanged in order to undergo fermentation, ultimately helping beneficial intestinal flora to multiply and thrive. As you can see, konjac root fits this definition.

So, why is this important?

First, it’s obviously a good idea to keep your digestive health in top shape, as even the most minor case of constipation or diarrhea can ruin your day. Additionally, improving your gut health can benefit your health in several other ways you might not have considered. For example, prebiotics can help to improve immunity, reduce bloat, and help to cleanse the digestive tract.

In fact, SCFAs produced by prebiotics have benefits that go far beyond weight loss. These compounds can help to decrease the pH of your colon (making it more acidic), creating an environment in which pathogenic (disease-causing) bacteria cannot survive and where beneficial bacteria are able to flourish, keeping you healthy from a variety of infectious diseases. SCFAs can also play a role in mineral absorption (most notably calcium) and water and sodium balance.

Overall, research has concluded that prebiotics can provide a variety of different health benefits. Some of these include:

  • Improved nutrient absorption and bioavailability (especially calcium and magnesium).
  • Prevention of diarrhea (or reduced duration) associated with infection or antibiotics (such as Clostridium difficile).
  • Promotion of weight loss due to appetite reduction.

As you can see, just this one ingredient can greatly affect your overall health and well-being, especially if you are looking to improve gut health and digestion.


TOP TIPS

Additionally, improving your gut health can benefit your health in several other ways you might not have considered.


Are there any side effects of using konjac root?

For the vast majority of users, this ingredient is safe. Several studies have assessed the appropriateness of konjac fibre supplementation for adolescents and children, and it appears that it is safe for younger people when taken under supervision.

There is a small choking risk for people who find it particularly difficult to swallow. Drinking one or two glasses of water will ensure that konjac reaches the stomach safely.

Mixing konjac fibre into a glass of water or juice will also make sure the product does its job properly.

Fibre supplementation of any type is not recommended for people who have disorders affecting their esophagus, as obstruction may occur and cause choking or breathing difficulty.

Additionally, if your current fibre intake is very low, you may want to slowly increase dietary fibre prior to starting konjac fibre supplementation in order to avoid digestive discomfort such as gas, bloating, or diarrhea.

Since soluble fibre slows absorption of food, the same is true for fat-soluble vitamins and medications taken by mouth.

If you are currently taking any over-the-counter or prescription medications and wish to begin konjac fibre supplementation, it is a good idea to speak with your doctor about adjusting the timing of your medications.

Like any type of fibre, konjac fibre can also affect blood glucose levels, so if you are diabetic, keeping track of your blood glucose measurements is key to avoid any unwanted complications. You may need to adjust medication or insulin dosages accordingly once you start supplementing with konjac root.


Conclusion

If you’re looking to improve your health, there are a few ways that konjac fibre can help. When it comes to weight loss, konjac fibre can help you reduce calorie consumption, without the feeling of hunger common felt by dieters.

If you currently have a low dietary fibre intake, it is best to introduce konjac fibre to your diet slowly and gradually. Quickly increasing your fibre intake can cause uncomfortable side effects. Over time, your digestive system will become accustomed to increased fibre intake and be better equipped to handle the fibre more effectively.

Konjac fibre is not a substitute for a healthy lifestyle, however, the evidence behind this ingredient is solid, which is why it has been approved for weight loss by the European Food Standards Agency. When taken regularly at a recommended dosage of 3 grams per day in divided doses with meals, konjac fibre may help you lose more weight than with dietary changes alone.

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References

  1. Joyce K. Keithley. Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults (2013). Link.
  2. Glucomannan (2015). Link.
  3. Richard Glickman-Simon, MD. Glucomannan (2015). Link.
  4. Nancy C. Howarth. Dietary Fiber and Weight Regulation (2001). Link.
  5. Julia Wong. Colonic Health: Fermentation and Short Chain Fatty Acids (2006). Link.

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People are always looking for quick and easy ways to shed pounds and get into better shape.

This is why fad diets were created, but they are rarely effective. If only it was as easy as losing weight overnight and waking up with the body you’ve always dreamed of.

But that’s not possible, right?

Not quite, but our bodies do burn fat and calories while we sleep.

So, maybe we can use this to our advantage when trying to lose weight. Are there certain things you can eat or drink before bed to help boost this process?

This article has everything you need to know about how to lose weight in your sleep and the best foods to help you do this.


How To Lose Weight Whilst Sleeping

We know that exercise is important for burning calories, but did you know that your body continues to burn through them while you sleep?

Digesting food, repairing cells, maintaining body temperature, and even dreaming – these are all vital functions that your body sustains while you sleep. You are using energy to perform these functions and, therefore, expending calories.

How many calories do you burn while sleeping?

This depends on various factors, including your weight, metabolic rate, and the quantity and quality of sleep you’re getting. On average, we could be burning between 300 and 500 calories just by getting a good night’s sleep.

That’s not a number to be sniffed at!

The amount of sleep you get could also determine what your body uses for the energy it requires. One weight loss study found that participants getting 8.5 hours of sleep per night burned more fat, while those getting only 5.5 hours burned more muscle, as well as losing less weight as a whole.

So, getting a good night’s sleep not only burns calories more effectively, it also helps you to shed fat rather than losing precious muscle mass.


Why sleep is so important to weight loss

Rest is just as important as activity when it comes to losing weight, maybe even more important.

If we don’t sleep for long enough or if we constantly wake up during the night, then we experience less REM sleep and feel less rested as a result of not getting enough deep sleep. The REM stage is also when we dream, and our brains need a lot of energy to function during this stage.

That’s right, dreams burn calories!

A lack of sleep could also affect our behaviour during the day. You’ll have less energy if you haven’t had a good night’s sleep, meaning you might be less motivated to exercise or generally be active throughout the day.

TOP TIPS

We burn more calories during the REM stage than any other stage of our sleep cycle. REM is the fourth stage of sleep and the deepest of them all.

It can also create cravings for unhealthy foods and larger portions of food. This is because the hormones leptin and ghrelin, the ones that regulate appetite and satiation, are affected by our sleep cycles.

When we don’t get enough sleep, the body produces less leptin – the hormone that tells us when we’re full – and more ghrelin – the one that tells us when we’re hungry. So, you’re more likely to feel hungry and crave larger portions during the day after not getting adequate sleep.

It also comes down to your cortisol levels, aka, the stress hormone. Your body’s cortisol levels are raised by sleep deprivation, and this can also increase your appetite. You’re likely to crave foods that’ll give you a boost of serotonin, things like chocolate and other sweet treats.

What’s more, your body becomes less effective at breaking down sugar while you’re stressed, causing your blood sugar levels to spike. This can continue the cycle of energy crashes and cravings for sweet foods, also prompting your body to store more fat due to increased insulin levels.


Going to bed on an empty stomach

There are plenty of “fat loss rules” that are spouted and hotly debated – rules like “no carbs after 5pm” or “no calories after 8pm”. But are there actually any downsides of eating late in the evening?

Going to bed on an empty stomach

There are plenty of “fat loss rules” that are spouted and hotly debated – rules like “no carbs after 5pm” or “no calories after 8pm”. But are there actually any downsides of eating late in the evening?

As we’ve said already, your body is still working on digestion while you sleep, so eating at night should not be a major cause of weight gain. The only downside of eating too much food late at night is that it could disrupt your sleep.

Consuming lots of sugar or caffeine at night might make it more difficult to fall asleep, while eating fatty, greasy meals could keep you up with problems like heartburn.

As long as what you eat at night doesn’t disrupt your sleep pattern, then there’s no reason to starve yourself before bed.

What about the advantages or disadvantages of going to bed hungry?

You might find it more difficult to fall asleep and stay asleep throughout the night because your body and mind are preoccupied with your hunger.

You might also wake up craving a bigger breakfast or unhealthy foods, and your appetite and cravings might be increased throughout the day.

However, many people swear by the process of intermittent fasting to help them lose weight.

This involves restricting your calorie consumption to a specific time period during the day, between 10am and 8pm, for example. Stopping eating early in the evening could help you follow an intermittent fasting schedule.


TOP TIPS

While being active during the day can help you sleep better at night, exercising too late could have the opposite effect.


Foods To Eat At Night Before Bed

What is the best food to eat at night to lose weight? Getting plenty of foods rich in certain components in our diet, especially before bed, can make it easier when it comes to getting a good night’s sleep.

Melatonin

Melatonin is a hormone that occurs naturally in our bodies. It is produced at night as a way of signalling to the body that it should wind down in time for sleep. Melatonin also occurs naturally in some foods, while other foods promote the production of melatonin.

Including these in your diet could make it easier for you to fall asleep at night:

  • Tart Cherries
  • Rice
  • Walnuts
  • Flaxseed
  • Tomatoes
  • Pomegranate
  • Asparagus

Tryptophan

Tryptophan is found in a variety of meats, nuts, seeds, and dairy products. It is an amino acid that helps to increase serotonin levels in the body, and serotonin is a precursor of melatonin. So, tryptophan = more serotonin, and more serotonin = more melatonin.

Here are some great sources of tryptophan in foods:

  • Turkey
  • Chicken
  • Lamb
  • Almonds
  • Cheese
  • Bananas
  • Eggs
  • Soybeans

Magnesium

Magnesium is a mineral that doesn’t occur naturally in the body. This means we rely on our diet, or supplements, to get enough magnesium.

In relation to sleep, magnesium deficiency can lead to symptoms of insomnia and restless sleep, most likely due to its relationship with the neurotransmitter GABA.

For a magnesium-rich diet, try adding these foods to your plate:

  • Leafy greens
  • Broccoli
  • Bananas
  • Avocado
  • Legumes
  • Dark chocolate
  • Seafood
  • Whole grains

Which foods should you avoid before bed?

Now you know what foods can help you get a good night’s sleep and maximise your ability to lose weight while sleeping, let’s look at the foods to avoid.

Sugary foods – Sugar is a fast-release carbohydrate, meaning it gives you a rush of energy soon after you eat it. Eating too much sugar before bed could leave your body too energised to fall asleep.

Foods with high water content – Although apples, watermelon, and celery have lots of health benefits, they might not be the best choices before bed.

Because of their water content, you could be up in the night desperate for the toilet, disrupting your sleep as a result.

Fatty foods – Greasy and fatty foods can lead to problems like heartburn and acid reflux, especially when eaten in large portions before bed, making it difficult to sleep.

Spicy foods – Similarly, really spicy foods can be a cause of indigestion and other digestive issues that might keep you up at night.

Cheese – Although we’ve mentioned cheese as a good source of tryptophan, it can also be detrimental to your sleep.

You’ve probably heard about cheese causing nightmares. Well, there is some truth to it due to another amino acid, tyramine, which can increase your brain’s alertness.


TOP TIPS

If you’re eating a big evening meal, don’t have it too close to bedtime. Eating your meal 3-4 hours before bedtime and then having a light snack later can keep you satiated without any of the disruptive side effects.


Should you drink before bed?

It’s important to stay hydrated throughout the day, but drinking too late might leave you needing the toilet at night. If you want to enjoy restful sleep all night long, then it’s best not to consume too much liquid close to bedtime. It’s a good idea to stop drinking 90 minutes before you go to bed.

There are different drinks you can try that will help you get to sleep more easily and aid your overnight fat loss.

Here are a few:

Tart cherry juice

We mentioned tart cherries as a good source of melatonin, an important component in getting to sleep at night. So, why not mix it up and gulp down some tart cherry juice before bed? As well as the melatonin, it has lots of other health benefits thanks to being packed with antioxidants and vitamins.

Herbal tea

Green tea, chamomile tea, jasmine tea – whatever your tea of choice, people swear by them for helping them get to sleep. They don’t have the caffeine found in regular tea, and the warmth is comforting, helping you to feel sleepy. Green tea is also thought to have metabolism-boosting effects that could increase your calorie burning through the night.

Warm milk

Warm beverages, in general, are thought to make us sleepy. Warm milk and hot chocolate are good options thanks to the tryptophan in milk, although we wouldn’t recommend it every night due to the sugar content.

Chocolate milk can also be beneficial for sleep and weight loss. It’s thought to be the perfect drink for post-workout recovery due to its protein content. Just be aware of that lactose-free milk is a healthier choice.


What to avoid

You probably know the key players to avoid before bed, but let’s look at why they can be detrimental to your sleep and weight loss.

Alcohol

Alcohol can help you fall asleep more easily, but it also promotes more disruptive sleep and makes you less likely to reach REM sleep. This means fewer calories burned overnight and you’ll be left feeling groggy the next day. Try to avoid drinking alcohol at least 3 hours before you go to bed.

Coffee

Obviously, coffee is high in caffeine. Drinking it too late in the day will leave you feeling more alert around bedtime, making it more difficult to fall asleep. Everyone’s caffeine tolerance is slightly different, but a good rule of thumb is to stop drinking coffee at around 2pm if you’re keeping a regular sleep pattern.

Sugary drinks

Like caffeine, high levels of sugar can increase your alertness levels and leave you feeling wide awake when it comes to bedtime. Cut out drinks that are high in added sugars from your evening routine to help you fall asleep while also cutting down on empty calories.

TOP TIPS

When it comes to weight loss, an easy change to make is to drink fewer calories. Apart from your bedtime drink to help you sleep and the odd cup of coffee during the day, try to rely on water for your hydration as much as possible.

Conclusion

By combining food and drink that help you sleep better at night and offer other health benefits, like making you feel full and boosting your metabolism, you can maximise the number of calories you burn overnight.

Remember, the key to weight loss is making sure you are constantly in ‘calorie deficit’, allowing your body to expend useless fat.

A natural supplement like Leanbean includes ingredients to help you cut out sugar cravings throughout the day and before bed, so you can stay on track towards your fat loss goals.

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Nedeltcheva A et al. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity (2010). Link.
  2. Taheri S et al. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index (2004). Link.
  3. Chao A et al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight (2017). Link.
  4. Tello M. Stress, Intermittent fasting: Surprising update (2018). Link.
  5. Gottesmann C. GABA mechanisms and sleep. (2002). Link.

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