4 Natural Weight Loss Strategies That Help You Shed Off Fat

I get asked a lot about natural weight loss supplements and strategies. So, in this article, I will examine natural supplements for weight loss and science behind them.

Why most of the natural supplements for weight loss won’t work?

Most of the weight loss supplement on the market consists of different types of CNS stimulants. These CNS stimulants work by boosting your basal metabolic rate which might lead to more faster weight loss in some individuals. While CNS stimulants might sound a good idea for a short-term weight loss plan, but taking them long term can actually create problems that might make your weight loss harder. For example, the use of CNS stimulants is linked to sleeping problems, restlessness, and anxiety.

When it comes to fat storage and breakdown, your insulin is the key. High blood glucose lifts up the release of insulin which inhibits fatty acid mobilization and increases the storage of energy.

In other words, when your insulin levels are elevated your body goes into fat storage mode. Taking some weight loss supplements won’t do much when your body is in a “storage mode” (aka your insulin levels are elevated). Consequently, most of the leading weight loss experts and scientists agree that stabilizing your blood sugar levels is the best way to lose weight.

Therefore, if you are planning to lose weight; the best weight loss supplements are those that work by stabilizing your blood sugar levels and prevent insulin spikes.

Foods that stabilize blood sugar might help you to get your dream body

4 Natural weight loss strategies to help you lose weight

In this article, I will focus on natural supplements and foods that will help to stabilize your blood sugar levels.

This information is meant to be educational, not medical advice. Always consult your doctor first if your insulin, fasting blood sugar, or glucose tolerance test (GTT) levels are out of the normal range.

Here is a list of nutritional strategies and supplements which have at least some kind evidence on stabilizing blood sugar and insulin levels.

1. Apple cider vinegar

apple cider vinegar for weight loss
apple cider vinegar for weight loss

Apple cider vinegar is a very popular “biohack” for weight loss. It has been used throughout the ages for food flavor and preservation, fight infections, wound healing and cleaning.

But does apple cider vinegar really help with weight loss and how it works?

It’s been known for a long time that balancing your blood sugar is the key for optimal weight loss. Apple cider vinegar contains an ingredient called Acetic Acid that helps to stabilize blood sugar spikes.

Apple cider vinegar benefits for weight loss is believed to come from Acetic Acids ability to lower post-meal blood glucose levels. However, AVC might also suppress appetite and increase satiety for extra benefits.

Studies about weight loss and vinegar
Most of the studies that have investigated AVC and blood glucose, insulin and weight loss are made with general vinegar, but the active ingredient is same in apple cider vinegar (Acetic Acid)

This study​1​ made in Japan examined the effect of vinegar in obese Japanese subjects. In this study, subjects were assigned to three different groups. First groups drink had 15 ml of vinegar (750 mg Acetic Acid). The second group had 30 ml of vinegar (1,500 mg Acetic Acid) and the last group was placebo.

After 12 weeks results were: 15ml group lost 1,2kg more weight than the placebo group and second group (30ml) lost 1,9kg more weight than the placebo group. In this study, they noted no difference in food intake, so it was concluded that acetic acid found in apple cider vinegar and regular vinegar might increase fat oxidation leading to improved weight loss.

“Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group. In conclusion, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.”1

Another 2004​2​ study found that apple cider vinegar can significantly increase insulin sensitivity and reduced insulin spikes after eating.

This study had three groups: type 2 diabetes, pre-diabetic and healthy people. Subjects consumed apple cider vinegar drink or placebo drink and after that, they had to eat a white bagel, butter and orange juice totaling 87 grams of carbohydrates.

Blood samples were collected before and after eating for glucose and insulin analysis. Apple cider vinegar improved insulin sensitivity, blood glucose readings and reduced post-meal fluxes in insulin.

“These data indicate that vinegar can significantly improve postprandial insulin sensitivity in insulin-resistant subjects. Acetic acid has been shown to suppress disaccharidase activity and to raise glucose-6-phosphate concentrations in skeletal muscle thus, vinegar may possess physiological effects similar to acarbose or metformin.”2

This study3 examined how vinegar consumption affects postprandial glycemia. Using a randomized, crossover design subjects either took vinegar or peanuts and consumed low and high glycemic load meals (low = chicken and rice, high = bagel and juice).

They found that vinegar and peanut reduced the 60-minute glucose response and they also eat 200-275 fewer calories in that day, which would result in a significant weight loss in one month.

“After consumption of the high-glycemic load meal, energy consumption for the remainder of the day was weakly affected by the vinegar and peanut treatments, a reduction of approximately 200 to 275 kcal (P=.111). Regression analyses indicated that 60-minute glucose response to the test meals explained 11% to 16% of the variation in later energy consumption. In conclusion, the addition of vinegar or peanut products to a high-glycemic load meal significantly reduced postprandial glycemia.”3

Yet another Swedish study​4​ 2005 investigated how vinegars acetic acid affects postprandial glycaemia, insulinaemia and satiety. The result found where similar like in last study, taking vinegar along with white wheat bread (50g carbohydrates) made people feel more satiety and improved insulin and blood glucose readings.

“Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety. There was an inverse dose-response relation between the level of acetic acid and glucose and insulin responses and a linear dose-response relation between acetic acid and satiety rating. The results indicate an interesting potential of fermented and pickled products containing acetic acid.”4

How to choose high-quality apple cider vinegar
Get high-quality unfiltered apple cider vinegar. You can spot the good quality unpasteurized apple cider vinegar by looking at the bottle.

Good quality apple cider vinegar is usually sold with “mother” material (looks like there is floating muddy). This mother substance is usually filtered out in low-quality products.

Recommended brands from amazon.com: Bragg Organic Raw Apple Cider Vinegar

How to take apple cider vinegar for weight loss
Mix two tablespoons of apple cider vinegar with water and drink it before each meal to lower insulin responses and increase satiety (most of the studies apple cider vinegar was taken before meal).

Tip: get metal straw and drink Apple cider vinegar with it. AVC is highly acidic and might damage your teeth if you drink it raw.

Apple cider vinegar weight loss conclusion
Apple cider vinegar is great tool to improve insulin sensitivity and reduced the insulin spikes after eating. ACV might also increase your satiety and you might eat less calories which eventually benefit your weight loss.

2. Boosting brown fat

Studies have shown that activation of brown fat (Brown adipose tissue, BAT) can protect against obesity and even help with weight loss. Human has two kinds a fat brown and white fat (white adipose tissue, WAT).

Brown fats primary function is to make you warm through heat generation (thermoregulation), while white fat is mainly for energy storage.

Recently, it’s been found that activation of brown fat tissue might have also other benefits like improved insulin sensitivity, glucose homeostasis, bone health, and even longevity.

Video about brown fat

After promising results, scientist have started to look for ways to boost brown fat activity in humans. Here is what they have found.

Ways to boost brown fat
– Eat spicy food (chili, red pepper, capsicum, cayenne pepper, mustard).5–7
– Get some ursolic acid (found in apple skins, cranberries, blueberries, bilberry, prunes, oregano, thyme, lavender, holy basil, or in supplements form).8
– Exercise boosts brown fat.9–12
– Cold exposure (take cold showers, ice baths, turn room temperature down, wear cold vests etc).
– Drink green tea.13,14
– Consume turmeric or curcumin.15–18
Resveratrol supplements seems to increase brown fat activity.19–23
– MCT oil stimulates the activation of brown fat.24

3. MCT oil

mct oil for weight loss
mct oil for weight loss

It’s commonly known that bodybuilders and dieters use MCT oil to replace some of their fat intakes. Does consuming MCT oil really benefit your weight loss? Let’s take a look at the science.

Several studies show that MCT-oil intake promotes weight loss in different ways.

Firstly using MCT oil seems to decrease your appetite. 2016 study​25​ found out that if you replace your breakfast vegetable oils with MCT oil you will feel more satiety and reduce the amount of calories you eat throughout the day. So taking MCT oil can increase your satiety and lower your energy intake for the rest of the day.

Another reason why MCT oil benefits weight loss is the thermogenic effect. Consumption of MCT oil with meals speeds up your metabolism, and increases calorie expenditure, promoting weight loss. This has been proven in many studies.​26,27​

MCT oil also might help you to convert your body fat faster into energy. If you eat too much, then your body will store fat for later use.

The body can convert these stored fats for energy by so-called fatty acid metabolism. MCT oil speeds up this process, and it’s proven scientifically.​28​

Meaning: by using MCT oil your body’s fat content is transformed into energy faster. So, you boost your daily energy from your own fat storage and lose weight faster by using MCT oil.

What you should know before you buy MCT oil

First of all, in MCT-oil selection you should pay attention to from what it is compressed. Best MCT oil comes from coconuts but high-quality MCT oil can also be obtained from palm kernel oil.

Another thing is caprylic and capric acid (C-8, C-10) amount. The closer to 100%, the better and more effective the oil is.

How to use MCT-oil for weight loss
– Start slowly. Beginners can experience a laxative “disaster pants” effect at high doses. Start with one tablespoon / day. So, for example teaspoon in coffee cup.
– Replace your regular oils with MCT oil, for example olive oil which you put to salads and sauces.
– You can use MCT oil in the cooking of less than ~ 320°F (or 160 degrees), but I recommend to add it to dishes after cooking.
– MCT oil is tasteless, colorless and odorless, so you can add it to all foods to actually increase foods thermogenic effect. (this way the food you eat consumes more calories)

Where to get MCT oil
At the moment I use Now Foods MCT oil, which I think is the best value for money. Now Foods MCT oil is stored in dark glass bottle – which is very important with dietary oil-products so that no plastic chemicals (such as BPA) leach into the oil.

Generally, 100% MCT-oil costs around $30-50 per 32 oz (1 liter). Now Foods MCT oil cost around $20 in Amazon and ~$9 in iHerb (473 ml).

Of course, you could get these slimming fatty acids (C-8, C-10) from coconut oil also, however, it’s good to remember that coconut oil contains only about 15% of MCT oils. So pure MCT oil is cheaper and more effective for weight loss.

If you live outside of U.S, for example in Russia, Singapore, Japan, Brazil or Europe, then your best choice is iHerb.com which ships to over 150 different countries and carries a great selection of MCT oil and virtually every natural supplement there is.

Money saving tip
You can get 10% off from your first iHerb.com order and for everyone else gets 5% off with code: KLJ962 or by clicking this link. (5% off works on everyone and every order you make)

You get the discount code automatically from my links and while you’ll benefit from this, I also benefit by getting “iHerb credits” that I can use towards my next orders. Thank you for this!

4. Cinnamon for weight loss

cinnamon for weight loss
cinnamon for weight loss

Cinnamon is a spice that everybody knows. It’s commonly used in baking recipes like cinnamon rolls. However, most people don’t know that cinnamon is also a very good aid in weight loss.

Why does cinnamon help with weight loss?

Adding or taking cinnamon with your meals can decrease the insulin spike you get from eating.

Ingesting cinnamon reduces postprandial blood glucose and slows down gastric emptying.

This has been tested in human trials, where cinnamon great results in reducing blood glucose levels and improvements in lipid metabolism (triglycerides, LDL and total cholesterol).​29–32​

In this study, 1-6 grams of cinnamon per day for 40 days reduced blood sugar, LDL and total cholesterol.

“After 40 days, all three levels of cinnamon reduced the mean fasting serum glucose (18–29%), triglyceride (23–30%), LDL cholesterol (7–27%), and total cholesterol (12–26%) levels; no significant changes were noted in the placebo groups. Changes in HDL cholesterol were not significant.”33

In this study, healthy people eat rice pudding with either with 1 or 3 grams cinnamon and for reference meal rice pudding without cinnamon. Scientist notice that 3 grams of cinnamon work better than just 1 gram of cinnamon leading in a significantly lower plasma insulin response 60 min after the meal.

“Ingestion of 3 g cinnamon reduced postprandial serum insulin and increased GLP-1 concentrations without significantly affecting blood glucose, GIP, the ghrelin concentration, satiety, or GER in healthy subjects”34

In this study, healthy men consumed cinnamon or placebo for 14 days. Cinnamon ingestion reduced the glucose response in oral glucose tolerance test compared to placebo.

“Cinnamon ingestion reduced the glucose response to OGTT on day 1 (-13.1 +/- 6.3% vs. day 0; P < 0.05) and day 14 (-5.5 +/- 8.1% vs. day 0; P = 0.09). Cinnamon ingestion also reduced insulin responses to OGTT on day 14 (-27.1 +/- 6.2% vs. day 0; P < 0.05), as well as improving insulin sensitivity on day 14 (vs. day 0; P < 0.05). “35

Using cinnamon for weight loss
It’s good to remember that regular cassia cinnamon contains poisonous coumarin. So it’s not a good idea to stuff it down to your mouth in larger amounts.

According to studies, a good amount to lower postprandial serum insulin seems to be 3 grams with a meal, for a maximum of 6 grams daily (for regular cassia cinnamon).

If you want to use cinnamon in large amounts it’s suggested to use much safer Ceylon cinnamon which has less coumarin.

Cinnamon extracts are the safest choice:

Studies have shown that the potentially toxic compounds in cinnamon bark are found primarily in lipid soluble fractions but are present only in extremely low levels in water soluble cinnamon extracts which are therefore considered highly safe for uptake (source).

For adding cinnamon in foods I use these: ceylon cinnamon, and refill it from this package.

From Amazon.com: Frontier Natural Organic Ceylon Cinnamon / Powdered Ceylon Cinnamon.

I’m also using these cinnamon extracts with meals where I donät use regular cinnamon powders:
NuNaturals Pure Liquid Cinnamon Extract (59 ml).
Doctor’s Best Cinnamon Extract 60 Veggie Caps.

Cinnamon weight loss conclusion
According to studies, cinnamon seems to be great and easy way to reduce your blood glucose levels and prevent insulin spikes that lead to weight gain.

Conclusion

There are natural and cheap weight loss tricks and tools that will balance your blood sugar and prevent insulin spikes leading to easier weight loss. If you are trying to lose weight, you don’t necessarily need to buy any expensive CNS stimulants or those “magic pill” weight loss supplements.

Please note this list is not complete yet, more effective weight loss supplements will be added soon.

References

  1. 1.
    Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009;73(8):1837-1843. [PubMed]
  2. 2.
    Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes care. http://care.diabetesjournals.org/content/27/1/281.full. Accessed September 17, 2017.
  3. 3.
    Johnston C, Buller A. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc. 2005;105(12):1939-1942. [PubMed]
  4. 4.
    Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59(9):983-988. [PubMed]
  5. 5.
    Saito M, Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol. 2013;24(1):71-77. [PubMed]
  6. 6.
    Yoneshiro T, Aita S, Matsushita M, et al. Recruited brown adipose tissue as an antiobesity agent in humans. J Clin Invest. 2013;123(8):3404-3408. [PubMed]
  7. 7.
    Henry C, Emery B. Effect of spiced food on metabolic rate. Hum Nutr Clin Nutr. 1986;40(2):165-168. [PubMed]
  8. 8.
    Ursolic Acid Increases Skeletal Muscle and Brown Fat and Decreases Diet-Induced Obesity, Glucose Intolerance and Fatty Liver Disease. Plos.org. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0039332. Accessed September 17, 2017. [Source]
  9. 9.
    Sanchez-Delgado G, Martinez-Tellez B, Olza J, Aguilera C, Gil Á, Ruiz J. Role of Exercise in the Activation of Brown Adipose Tissue. Ann Nutr Metab. 2015;67(1):21-32. [PubMed]
  10. 10.
    Yoshioka K, Yoshida T, Wakabayashi Y, Nishioka H, Kondo M. Effects of exercise training on brown adipose tissue thermogenesis in ovariectomized obese rats. Endocrinol Jpn. 1989;36(3):403-408. [PubMed]
  11. 11.
    Role of Exercise in the Activation of Brown Adipose Tissue. Ann Nutr Metab 2015;67:21-32 . https://www.karger.com/Article/FullText/437173. Accessed September 17, 2017.
  12. 12.
    Exercise Effects on White Adipose Tissue: Beiging and Metabolic Adaptations. diabetes.diabetesjournals. http://diabetes.diabetesjournals.org/content/64/7/2361. Accessed September 17, 2017.
  13. 13.
    Yoneshiro T, Matsushita M, Hibi M, et al. Tea catechin and caffeine activate brown adipose tissue and increase cold-induced thermogenic capacity in humans. Am J Clin Nutr. 2017;105(4):873-881. [PubMed]
  14. 14.
    Daily ingestion of catechin-rich beverage increases brown adipose tissue density and decreases extramyocellular lipids in healthy young women. SpringerPlus. https://springerplus.springeropen.com/articles/10.1186/s40064-016-3029-0. Accessed September 17, 2017. [Source]
  15. 15.
    Lone J, Choi J, Kim S, Yun J. Curcumin induces brown fat-like phenotype in 3T3-L1 and primary white adipocytes. J Nutr Biochem. 2016;27:193-202. [PubMed]
  16. 16.
    Wang S, Wang X, Ye Z, et al. Curcumin promotes browning of white adipose tissue in a norepinephrine-dependent way. Biochem Biophys Res Commun. 2015;466(2):247-253. [PubMed]
  17. 17.
    Zhang X, Tian Y, Zhang H, et al. Curcumin analogues as selective fluorescence imaging probes for brown adipose tissue and monitoring browning. Sci Rep. 2015;5:13116. [PMC]
  18. 18.
    Curcumin induces brown fat-like phenotype in 3T3-L1 and primary white adipocytes. The Journal of Nutritional Biochemistry. http://www.sciencedirect.com/science/article/pii/S0955286315002417. Accessed September 17, 2017.
  19. 19.
    Andrade J, Frade A, Guimarães J, et al. Resveratrol increases brown adipose tissue thermogenesis markers by increasing SIRT1 and energy expenditure and decreasing fat accumulation in adipose tissue of mice fed a standard diet. Eur J Nutr. 2014;53(7):1503-1510. [PubMed]
  20. 20.
    Ku C, Cho Y, Hong Z, et al. The Effects of High Fat Diet and Resveratrol on Mitochondrial Activity of Brown Adipocytes. Endocrinol Metab (Seoul). 2016;31(2):328-335. [PMC]
  21. 21.
    Ku C, Cho Y, Hong Z, et al. The Effects of High Fat Diet and Resveratrol on Mitochondrial Activity of Brown Adipocytes. Endocrinol Metab (Seoul). 2016;31(2):328-335. [PubMed]
  22. 22.
    Wang S, Liang X, Yang Q, et al. Resveratrol induces brown-like adipocyte formation in white fat through activation of AMP-activated protein kinase (AMPK) α1. Int J Obes (Lond). 2015;39(6):967-976. [PMC]
  23. 23.
    Resveratrol increases brown adipose tissue . European Journal of Nutrition . https://link.springer.com/article/10.1007/s00394-014-0655-6. Accessed September 17, 2017.
  24. 24.
    Zhang Y, Xu Q, Liu Y, et al. Medium-Chain Triglyceride Activated Brown Adipose Tissue and Induced Reduction of Fat Mass in C57BL/6J Mice Fed High-fat Diet. Biomed Environ Sci. 2015;28(2):97-104. [PubMed]
  25. 25.
    Coleman H, Quinn P, Clegg M. Medium-chain triglycerides and conjugated linoleic acids in beverage form increase satiety and reduce food intake in humans. Nutr Res. 2016;36(6):526-533. [PubMed]
  26. 26.
    B Seaton, T, L Welle, S, K Warenko, and M. Thermic effect of medium-chain and long-chain triglycerides in man. ajcn.nutrition. http://ajcn.nutrition.org/content/44/5/630.abstract. Accessed September 17, 2017.
  27. 27.
    Marie-Pierre S-O, Aubrey B. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. ajcn nutrition. http://ajcn.nutrition.org/content/87/3/621.full.
  28. 28.
    St-Onge M, Jones P. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003;27(12):1565-1571. [PubMed]
  29. 29.
    Kirkham S, Akilen R, Sharma S, Tsiami A. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes Obes Metab. 2009;11(12):1100-1113. [PubMed]
  30. 30.
    Pham A, Kourlas H, Pham D. Cinnamon supplementation in patients with type 2 diabetes mellitus. Pharmacotherapy. 2007;27(4):595-599. [PubMed]
  31. 31.
    Mang B, Wolters M, Schmitt B, et al. Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2. Eur J Clin Invest. 2006;36(5):340-344. [PubMed]
  32. 32.
    Khan A, Safdar M, Ali K, Khattak K, Anderson R. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215-3218. [PubMed]
  33. 33.
    Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care. http://care.diabetesjournals.org/content/26/12/3215. Accessed September 25, 2017.
  34. 34.
    Hlebowicz J. Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects . http://ajcn.nutrition.org. http://ajcn.nutrition.org/content/89/3/815.long.
  35. 35.
    Solomon T, Blannin A. Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. Eur J Appl Physiol. 2009;105(6):969-976. [PubMed]

Leave a Reply

Your email address will not be published. Required fields are marked *