With so much garbage out there, it is quite easy to want to give up entirely, believing no products can help with weight loss. Believe me, as a professional in the health and fitness industry, I know the feeling. But there are a few scientifically studied supplements that can aid with weight loss.

“Once you understand that these supplements are not a cure-all, but instead, a well targeted ‘last 15%,’ then you can understand why they may be helpful.”

Now, I weighed my words carefully, and said “aid.” You still must change your diet to a much healthier one, if you’re currently pigging out on junk food. You still must exercise, if you want to make weight loss easier and build muscle. You still need to sleep as much as possible and try to limit stress.

RELATED: Science Says: Weight Loss Supplements Do NOT Work

Once you understand that these supplements are not a cure-all, but instead, a well targeted “last 15%,” then you can understand why they may be helpful. If you’re looking to kick-start your weight loss, taking the right supplement(s) can be key.

Here’s a look at three promising supplements and the science behind why they may or may not work for you.

Oleuropein

Many know there are benefits to olive oil, but they remain unaware of the specific phenolic compounds that are doing the bulk of the work. Supplement manufacturers are not as unaware and have already begun putting oleuropein, one of the phenolic compounds found in olive oil, into their pre-workout supplements.

While this is certainly an interesting idea, the research doesn’t warrant a definitive “yes” to this product. Researchers did find that oleuropein enhances a mechanism of metabolism – but this was in rats. Another interesting study showed that oleuropein reduced body weight gain and visceral fat. This occurred through a slightly different mechanism than the first study, via upregulation of genes involved in WNT10b-mediated signaling. But, again, this study was done on mice, not humans.

“In a recent review of a large amount of the scientific literature available on oleuropein, researchers determined it certainly seems likely that it will have positive effects on humans, but that more research needs to be done.”

A third study, though conducted on mice, proved to also be intriguing. In this study, scientists found oleuropein helped to combat obesity by modulating the expression of molecules involved in the formation of fat and metabolism.

In a recent review of a large amount of the scientific literature available on oleuropein, researchers determined it certainly seems likely that it will have positive effects on humans, but that more research needs to be done. If you are looking to use this compound, I would say it is certainly worth a try, but don’t expect miracles.

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Medium-Chain Triglyceride (MCT) Oil

Despite the many claims that coconut oil will help you lose weight, if you were to actually read the scientific studies, you would find that more often than not MCT oil was the substance that was studied. In one study, researchers determined that MCT oil, when included as part of a weight-loss plan, helped subjects lose weight better than when the subjects consumed olive oil.

Another study found that combining MCT oil and capsaicin (the main active component of chili) increased diet-induced fat loss. This study was done on humans and lends further credence that small changes involving these compounds can help with weight loss.

“Many who tout the weight-loss benefits of coconut oil are actually basing their reasoning on MCT oil studies.”

Yet another study showed MCT oil consumption increased energy expenditure and led to loss of fat tissue in humans. This is where weight loss becomes more complex than calories in versus calories out. While you certainly are unlikely to lose any weight if you’re eating a hyper-caloric diet, we must factor in more complex variables like motivation and mood. Sometimes, if we just get up and move, we feel better. Concepts like this are especially vital to long-term success. So any supplement that can increase energy expenditure must be considered a positive tool to have in your toolkit.

Hopefully I’ve illustrated that consuming MCT oil and eating coconut oil are not one and the same. Many who tout the weight-loss benefits of coconut oil are actually basing their reasoning on MCT oil studies. This isn’t to say that consuming coconut oil cannot be a part of a weight-loss plan, especially if you are consuming fewer calories and replacing empty calories with better ones. But it should make you think twice about marketing claims and paying attention to details.

RELATED: The Cult of Supplements and the Danger of Multi-Level Marketing

Conjugated Linoleic Acid (CLA)

CLA is not as well accepted as a weight-loss tool in humans. But it seems that one specific type of CLA – the trans-10, cis-12 isomer – may be the one to look at, if you’re looking to lose weight.

There are plenty of studies on CLA, but most are muddled and unclear, showing far from definitive results. One interesting study showed that the t-10, c-12 CLA isomer appears to alter fat metabolism, through multiple mechanisms. This isomer has also been shown to lower levels of triglycerides.

“Another study showed, definitively, that this isomer reduces body-fat gain, serum leptin levels, and leptin mRNA expression – without affecting food intake.”

In another study, looking at and comparing specific isomers of CLA, researchers found that the trans-10, cis-12 isomer of CLA reduces fat cell creation. Another study showed, definitively, that this isomer reduces body-fat gain, serum leptin levels, and leptin mRNA expression – without affecting food intake. This particular study was done in mice, but it seems promising that humans may benefit, as well.

READ: 8 More Daily Supplements That Might Be Good for You

Conclusion

You can see there is far from a magic bullet in the weight-loss supplement world. The studies we have are not definitive, show modest effects, and can be interpreted in various ways.

I’ve listed three compounds worth trying when looking to enhance or aid weight loss. But, ultimately, you must improve your diet, reduce your calories, and realize that real weight loss takes time.

References:

1. Oi-kano Y, Kawada T, Watanabe T, et al. Oleuropein, a phenolic compound in extra virgin olive oil, increases uncoupling protein 1 content in brown adipose tissue and enhances noradrenaline and adrenaline secretions in rats. J Nutr Sci Vitaminol. 2008;54(5):363-70.

2. Kuem N, Song SJ, Yu R, Yun JW, Park T. Oleuropein attenuates visceral adiposity in high-fat diet-induced obese mice through the modulation of WNT10b- and galanin-mediated signalings. Mol Nutr Food Res. 2014;

3. Shen Y, Song SJ, Keum N, Park T. Olive leaf extract attenuates obesity in high-fat diet-fed mice by modulating the expression of molecules involved in adipogenesis and thermogenesis. Evid Based Complement Alternat Med. 2014;2014:971890.

4. Bulotta S, Celano M, Lepore SM, Montalcini T, Pujia A, Russo D. Beneficial effects of the olive oil phenolic components oleuropein and hydroxytyrosol: focus on protection against cardiovascular and metabolic diseases. J Transl Med. 2014;12:219.

5. St-onge MP, Bosarge A. 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. Am J Clin Nutr. 2008;87(3):621-6.

6. Clegg ME, Golsorkhi M, Henry CJ. Combined medium-chain triglyceride and chilli feeding increases diet-induced thermogenesis in normal-weight humans. Eur J Nutr. 2013;52(6):1579-85.

7. St-onge MP, Jones PJ. 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):1565-71.

8. Miller JR, Siripurkpong P, Hawes J, Majdalawieh A, Ro HS, Mcleod RS. The trans-10, cis-12 isomer of conjugated linoleic acid decreases adiponectin assembly by PPARgamma-dependent and PPARgamma-independent mechanisms. J Lipid Res. 2008;49(3):550-62.

9. Rodríguez E, Ribot J, Palou A. Trans-10, cis-12, but not cis-9, trans-11 CLA isomer, inhibits brown adipocyte thermogenic capacity. Am J Physiol Regul Integr Comp Physiol. 2002;282(6):R1789-97.

10. Kang K, Pariza MW. trans-10,cis-12-Conjugated linoleic acid reduces leptin secretion from 3T3-L1 adipocytes. Biochem Biophys Res Commun. 2001;287(2):377-82.

Photos courtesy of Shutterstock.

The post 3 Weight Loss Supplements That May Actually Work appeared first on Breaking Muscle.

Once you understand the science behind this approach, especially when it’s done incorrectly, you’ll understand why this happens, why you might want to do it, and how to do it properly.

The Basics of a Ketogenic Diet

Seeming to defy all conventional logic and wisdom, the ketogenic diet is high in saturated fat, contains basically zero fruit, and recommends bacon. If that doesn’t defy the AMA and USDA recommendations, then I don’t know what would.

RELATED: The U.S. Government Is Full of Bad Ideas About Food 

But the ketogenic diet, when done properly, can have life-altering physiologic and neuroprotective benefits. That’s why it’s important to have a professional help you structure the diet, and to make sure you are still getting enough nutrients (especially the micro variety).

Mechanisms of the ketogentic diet.

To make this as simple as possible (nobody wants to drown in science), think of the ketogenic diet as a similar biochemical process to starvation, at least for your brain (but this is only initially). Most standard diets recommend obscene levels of carbohydrate consumption. This is supposed to supply the maximum amount of glucose to your brain. However, your brain only requires a small amount of glucose. This is where things get science-y.

We Evolved to Live Off Ketone Bodies

Unbeknownst to most, your brain can just as easily (and arguably, more effectively) run off of ketone bodies. What do you think we did, for millions of years, without 24-hour convenience stores on every corner, offering high-carb junk food? We killed animals (when we could) and then waited, sometimes for a long time, for our next meal. Maybe in between we had some berries or seeds, but mostly we waited.

RELATED: Leveraging Modern Technology to Achieve Ancestral Wellness

This is where humans developed a survival advantage. When few carbohydrates are consumed, the body develops insulin-resistance (not the pathological kind) and spares glucose for the brain. This is what kept us alive and allowed us to evolve into the fat slobs that we are today.

“What do you think we did, for millions of years, without 24-hour convenience stores on every corner, offering high-carb junk food?”

When you start taking in more dietary fat, your liver derives ketone bodies from your body’s stores, or from your intake of fat. It uses these ketones to power your cells (specifically, your mitochondria). Beta-hydroxybutyrate, acetoacetate, and acetone (three ketone bodies) are now running the show, quite literally.

The Arguments for Ketosis

• The argument that ketosis (importantly, not to be confused with metabolic ketoacidosis) is a preferred state of metabolic existence, is based on both the aforementioned evolutionary argument and the fact that mitochondria may prefer fat, rather than glucose, as an energy source. Ditto this statement, for your brain.
• Then, there is also the argument that higher blood sugar levels, over time, have been directly correlated with dementia. The common test for this is called hemoglobin A1c.

• Then, there are the observed mood effects with a high-carb diet. Do you feel like you’re always on a rollercoaster of emotions? Do you never feel completely relaxed and focused? Welcome to the town of blood sugar fluctuations. Population: you.
• Another fantastic scientific argument for trying the ketogenic approach, is that a ketogenic diet actually increases the number of mitochondria in your brain cells. If that doesn’t sound advantageous to you, then you’ve probably been on carb-overload.
• We are all also likely familiar with the free radical theory of aging. Antioxidants quench the harmful free radicals produced by a poor diet and other lifestyle choices. Ketone bodies help to stop the production of free radicals, thereby (perhaps) keeping you looking younger.
• Since you’ll be taking in a lot of dietary fat, you actually get the benefits of lowered inflammation, because your body will now be producing more protective polyunsaturated fats. Why do you think you’re taking that fish oil supplement, anyway?
• From an aesthetic and weight loss perspective, your body also becomes more efficient at utilizing stored body fat for fuel. Gluconeogenesis (the breaking down of protein to become glucose) is first encountered when adjusting to a ketogenic diet, but once you are in ketosis, your body now spares protein. This means you lose fat, but maintain, and can even build, muscle. Sounds like a magic bullet, right?

“[T]he lack of hunger experienced on the ketogenic diet may be its best selling point. The science behind this is the fact that dietary protein and fat are both extremely satiating.”

The Full Story on Ketosis and Hormones

But the lack of hunger experienced on the ketogenic diet may be its best selling point. The science behind this is the fact that dietary protein and fat are both extremely satiating. This is seen in the hormones ghrelin and leptin. These can be simply thought of as your hunger hormone and your satiety hormone.

When eating a lot of carbohydrates – especially the simple, sugary kind – you never quite feel full. And because of all that sugar energy, you are likely running around (assuming you aren’t leptin and/or insulin resistant). This is best exhibited by the little kid, running around the grocery store, because he just ate a cookie. A ketogenic diet makes you feel full and filled with energy – without the cookie.

Leptin neuroprotection in the brain.

The Long-Term Health Benefits

On top of all these scientific advantages, researchers have also looked at the long-term effects of a ketogenic diet. They found that individuals on this diet significantly reduced both their body weight and body mass index. What should really get your attention, though, is that the diet also decreased the level of triglycerides, LDL (“bad”) cholesterol, and blood glucose. At the same time, it increased the level of HDL (“good”) cholesterol. There were also no side effects reported.

Mood Stabilization Benefits

Lastly, many mental issues, such as autism, obsessive-compulsive disorder, and bipolar disorder, may respond quite favorably to a ketogenic diet. Since the approach was originally developed to combat epilepsy, this should come as no surprise. Interestingly, researchers found that acidification of the blood may help to stabilize mood, perhaps by reducing intracellular sodium and calcium. A ketogenic diet can help to provide this effect.

RELATED: Your Food and Your Mood: Carbs, Depression, and Cognitive Decline

Have I convinced you to try a ketogenic approach? Did you learn anything? I hope I conveyed the scientific how and why in a clear, concise, fashion. Let me know, in the comments.

References:

1. Bueno NB., et al. “Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials.” Br J Nutr. 2013;110(7):1178-87.

2. Johnstone AM., et al. “Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum.” Am J Clin Nutr. 2008;87(1):44-55.

3. Masino SA., et al. Jasper’s Basic Mechanisms of the Epilepsies [Internet]. 4th edition. National Center for Biotechnology Information (US); 2012.

4. Westman EC., et al. “Low-carbohydrate nutrition and metabolism.” Am J Clin Nutr. 2007;86(2):276-84.

5. Evangeliou, A. et al. “Application of a ketogenic diet in children with autistic behavior: pilot study.” J Child Neurol. 2003;18(2):113-8.

6. Paoli, A. “Ketogenic diet for obesity: friend or foe?.” Int J Environ Res Public Health. 2014;11(2):2092-107.

7. Gasior M, et al. “Neuroprotective and disease-modifying effects of the ketogenic diet.” Behav Pharmacol. 2006;17(5-6):431-9.

8. Paoli A, et al. “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets.” Eur J Clin Nutr. 2013;67(8):789-96.

9. Seyfried BT, et al. “Targeting energy metabolism in brain cancer through calorie restriction and the ketogenic diet.” J Cancer Res Ther. 2009;5 Suppl 1:S7-15.

10. Krilanovich NJ. “Benefits of ketogenic diets.” Am J Clin Nutr. 2007;85(1):238-9.

Graphic 1 courtesy of Trends Neurosci. Jan 2013; 36(1): 32–40.

Photo 2 courtesy of Shutterstock.

Graphic 3 courtesy of J Neurochem. Sep 2008; 106(5): 1977–1990.

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