5 Best Supplements to Help You Lose Fat

The purpose of using supplements is to avoid nutritional deficiencies, promote digestion, and support best fat loss.

Using dietary supplements to support weight loss relies on physiological mechanisms such as converting stored fat into energy, increasing insulin sensitivity, improving glucose levels, increasing protein synthesis, and contributing to optimal hormone levels for fat loss.

Omega-3 fatty acids

Studies show that supplementing with omega-3 fats can significantly increase lean muscle mass and reduce body fat. Omega-3 fish oil also improves the ratio of testosterone to cortisol by reducing cortisol. It turns on fat-burning genes and turns off fat-storing genes.

You can lose 2-4 kg of fat by using 3 grams of fish oil per day for 3 months. Although the number is not large, it will be more impressive when combined with exercise and a healthy diet.

Fish oil is rich in omega-3 fatty acids. Photo: ElSumario

Provides a variety of probiotic bacteria

Probiotics support and maintain a healthy digestive system. A healthy digestive system will help you lose fat, have more energy and feel more comfortable.

Probiotics are bacteria normally found in the gut, but they are easily overwhelmed by harmful bacteria such as E-coli, heavy metals, oxidative stress, or high cortisol.

If you have bad bacteria in your gut, it can negatively impact neurotransmitter production, which can affect your cognition, mood, and motivation to exercise and eat healthy. Poor moods can also sabotage your fat loss goals.

Optimize protein intake

Getting enough protein is essential if you want to lose fat. Protein helps satisfy hunger and is used by the body to build muscle and cells rather than storing fat.

People who achieve adequate protein intake, that is, at least 10 g of essential amino acids several times a day, have less visceral fat and total fat mass than those who do not.

Foods high in protein should be eaten. Photo: GaleriHaber

To lose fat as quickly as possible, you should approach protein from multiple angles. First, you should eat animal proteins at meals because they are more filling and provide nutrients such as carnitine, creatine, and carnosine that support bodybuilding and training. Additionally, you should supplement protein such as whey protein after exercise. They can help you increase your protein intake and recover faster after a workout.

Provide enough zinc, magnesium, vitamin D

These nutrients are essential for fat loss and metabolism. If you are deficient in any of these three nutrients, your weight loss efforts will be hampered.

Adequate vitamin D intake directly increases fat burning ability, while inhibiting the production of enzymes that cause the body to store fat. There is evidence that higher vitamin D levels suppress hunger and increase insulin sensitivity, causing people to eat less.

Increasing magnesium levels is directly proportional to exercise performance, sleep, and heart health. Magnesium helps stabilize the nervous system and control heart function, which is why we sleep better.

Zinc is also important for insulin by improving the production of enzymes that help protect cells. Low zinc levels can cause many health problems including poor brain function, cancer and cardiovascular disease.

Vitamin B group

Many foods and substances have the ability to help burn fat such as carnitine, taurine, alpha lipoic acid, green tea, coffee, fenugreek, but they will not be effective if you are deficient in B vitamins.

Vitamins B6, B12, and B9 facilitate estrogen elimination. Effective estrogen elimination results in greater fat loss.

According to Zing