Do you know what the secret to substantial weight loss is? I’m asking because many people still don’t know.
A hint. It’s not exercising more then you already do.
It’s also not reducing calories per se. This because it makes a world of difference where you get your calories from. To get this myth out of the world, a calorie is not a calorie.
If you have a good diet coach or have read some good books or websites on weight loss you will probably know that cutting back on sugars is one of the most effective things you can do to lose weight.
Modern scientists, diet experts, doctors all agree, it’s not fat that makes us fat.
It’s sugar that makes us fat.
On top of that sugar is causing all kinds of diseases too. Like renowned Dr. Lustig (pediatric endocrinologist at UC San Francisco) says, sugar is a poison. (in the literal sense of the word)
Dr. Lustig has an eye-opening presentation on how sugar is a poison, (it’s called, Sugar, The Bitter Truth) how it’s in almost all processed foods, and after watching it I bet you will stop, or at least significantly reduce, your sugar intake. I know I did.
Next to reducing your sugar intake (stop drinking sodas during the week, and pay attention to the ingredients of the foods you buy) there are some other things that can help you lose weight. Surprisingly, exercising is not enough.
The problem, sugar (fructose, glucose) is everywhere. High corn fructose syrup for example is present in almost all foods we eat nowadays. As a result we did not only get fat and sick but we developed leptin resistance and have sky high triglyceride levels. (fat cells in our blood).
And let these two be essential to losing weight effectively. The key to weight loss is to get your insulin levels down. (insulin is a hormone that controls blood sugar)
Because we have been eating so much sugar the past decades our insulin levels are unhealthy high. (Sugar makes insulin go up)
The first and foremost thing to do is sugar intake reduction. But that isnt enough.
So how to reduce insulin levels?
“Insulin resistance generates leptin resistance. The practical advice is: Get your insulin down,” Lustig says. “How do you get insulin down? The best way is don’t let it go up. . We are overdosed on sugar in this country. I think that if we got the sugar down, our insulin resistance would improve and that would help with the weight loss.”
According to Dr. Lustig, reducing high triglyceride levels helps, too. Too much triglyceride makes it harder for leptin to travel from the blood to the brain, thus signaling you that you are full.
Insulin resistance is directly linked to high triglyceride levels. So the key here is to get lower your triglyceride levels.
How to get your triglyceride levels down?
Apart from a healthy diet, e.g. more fish, less red meat etc. there are some supplements that can help lower triglyceride levels.
Some are often recommended but if you look closer at research you’ll find that they are not clinically proven effective.
However, scientists say that more research is needed to confirm whether it can work in humans. Coenzyme Q10 (CoQ10) for example has been shown to lower triglyceride levels in mice but wether or not it works in humans remains to be seen. (source WebMD)
The same for popular remedies such as garlic and niacin.
So which supplements do work?
Triglyceride lowering supplements:
Fish oil may help lower triglyceride levels, thanks to omega-3s they have in them like EPA and DHA.
- Fish oils are fat, so be aware that taking in omega-3s from supplements will add calories to your diet. 2-4 grams of fish oil per day is recommended.
- Psyllium. Fiber is a powerful cholesterol-buster and part of a healthy diet. Fiber also helps lower triglycerides, especially for people with type 2 diabetes. It’s best to get your fibers from foods such as whole grains, veggies, and fruits but often, with our busy schedules, that’s simply not possible. In these cases psyllium makes for a useful addition. It’ll whisk away cholesterol. As with all fibers, be informed that it can make your visits to bathroom more frequently. Psyllium is also recommended by Dr. Oz.
Final note. Supplements are called supplements for a reason. They will only lead to effective weigh loss and an healthier body with lowered cholesterol and triglyceride levels if you take them as part of a larger weight loss plan.
A well-balanced diet, regular exercise are most likely required to achieve your goals.