If you are like many Americans that are always on a ‘diet’ or hoping to lose the muffin-top, you may have tried many strategies and ‘potions’ that are on the market today. The weight loss market is a HUGE (no pun intended) industry and rife with all kinds of get-thin-quick scams and beautiful before and after photos and videos of successful losers. Don’t fall for the hype – you didn’t gain the weight overnight so why would it disappear as quickly? There are also a lot of weight loss supplements with proven claims of weight/fat loss – most are modest and usually funded by the supplement manufacturers.
Cutting carbs and processed foods, eating whole foods which have low sugar and high fiber (clean veggies, fruit and protein), good sleep, adequate exercise and a healthy mind are still the keys to a successful weight loss effort.
If all this sounds overwhelming, Iet’s focus on what we put into our mouths. In this blog, I’ll share some evidence-based ways to boost your weight loss regimen with key ingredients that are available in foods.
As a pre-diabetic, berberine is part of my daily arsenal in the fight against rising blood sugar and insulin levels. This is technically not a food (I bet it doesn’t taste good) as berberine is an extract found in roots of plants like goldenseal (also called orangeroot or yellow puccoon, a perennial herb in the buttercup family). It has been shown to be as effective as metformin (a diabetes drug) in reducing the risk of developing type 2 diabetes. And it has also been shown to lower total and LDL cholesterol. In this systematic review of studies conducted on the efficacy of berberine, its impact on decreasing lipid and glucose levels and modulating gut bacteria (it can eliminate H. pylori) demonstrated its use in obesity treatment and prevention.
Here are several to try that have been independently tested:
Green Tea (EGCG)
Green tea contains a class of catechins (called EGCG) which is the primary antioxidant and has been shown to reduce body weight in obese subjects by increasing energy expenditure and fat oxidation. This study indicates EGCG’s mechanism of action is by increasing the activity of norepinephrine, a hormone that helps you burn fat.
There are many green tea extracts on the market but I prefer to consume it in whole form – it’s delicious and you derive the same benefit. Here are several brands to try – look for organic if possible and check if it’s been tested for pesticides and contamination:
Did you know that consumption of dietary fiber is a key predictor of weight loss? This study done on 345 overweight participants showed that fiber intake was the most influential factor in promoting weight loss and dietary adherence.
It’s important to note that both soluble and insoluble fiber are essential:
- Soluble fiber dissolves in water and forms a gel-like material as it passes through your digestive tract so it reduces your body’s ability to absorb fat. It also feeds the healthy bacteria in your gut to improve digestion while lowering inflammation. Good sources include: apples, beans, carrots, and oats. I personally like a form of fiber called inulin which is also considered a prebiotic. It’s available in powder form and I have it in my morning shake. This one come from the agave plant:
- Insoluble fiber keeps the bowels moving, prevents constipation and can reduce your risk of hemorrhoids and other colorectal conditions. Good sources include: berries, nuts, vegetables (including cauliflower, cabbage, green beans, potatoes), and wheat bran.
Psyllium contains both soluble (80%) and insoluble (20%) fiber and can be used to supplement if you think you’re getting insufficient quantities from your whole foods diet. Here are two that have been independently tested to be free of lead, cadmium and other contaminants:
Glucomannan is also a form of fiber and found in the roots of the elephant yam – it’s also known as konjac root. It becomes gel-like and absorbs water in your gut to promote a feeling of satiety. This randomized, controlled study conducted on 176 subjects demonstrated that glucomannan fiber added to a healthy diet promoted up to 10 pounds of weight loss over a five week period.
I actually don’t mind the zero taste of konjac root which is sold as shirataki – it comes in noodle and rice forms. It is a bit weird in texture (some describe it as rubbery) so I use the rice to add to soups and mix the noodles with regular spaghetti. Here are several to try:
Shirataki/konjac root is considered low carb, low calorie, gluten-free, Paleo and ketogenic – so if you’re interested in doing more with this miracle food, check out the recipes below:
Did you know that activating a protein called Nrf2 (sounds like nerf ball) in your body will not only increase fat burning but also turn on cells that generate antioxidants and assist with detoxification? And guess what – sulforaphane is a powerful Nrf2 activator. What is sulforaphane? It’s the active compound in cruciferous vegetables like broccoli, cauliflower, brussels sprouts and cabbage that has anti-inflammatory, detoxifying and brain enhancing benefits. And the best part is that you can get them all through the foods you eat.
Broccoli sprouts are considered to have 25X more sulforaphanes than regular broccoli. If you want to supercharge your diet with broccoli sprouts, you can get them at your local store (in small containers) or if you are ambitious, grow your own.
For the green thumbs out there, here are options and instructions to grow your own:
If you want to stick to regular broccoli, try steaming or lightly cooking them as it will increase the amount of sulforaphanes your body absorbs by up to 300 percent. And remember to buy fresh broccoli as frozen ones have little to no sulforaphanes left due to processing.