It’s no secret that protein is a gym junkie’s best friend. However, protein actually does more than just carve cut muscle. A study done in 2014 in meta-analysis, posted in the Journal of the American College of Nutrition found that people lost roughly 10 pounds after incorporating whey protein into their weight loss diet. And the milk derivative actually outperforms other sources of protein. Overweight persons who drank one whey protein shake a day lost more weight than those who drank a soy protein shake, according to the same study.
This works in a few ways. Whey protein suppresses your appetite, therefore helping you to consume less, however it’s also one of the best aids in the building muscle, according to many nutritionists. Muscle has a higher metabolic rate than fat, so every pound of fat you replace with muscle in turn increases your metabolism and fat-burning abilities a bit more. And another great benefit is that whey protein contains the same molecules as fats and carbs, plus one more (nitrogen), protein needs more energy to digest, so you will burn more calories as your body processes the nutrient.
This trace mineral is essential for your body to be able to metabolize macronutrients properly. You should know that chromium helps insulin metabolize fat, turn protein into muscle and convert sugar into energy, plus it plays a very important role in regulating appetite, reducing sugar cravings and increasing lean body mass, according to many researches. And not only is the element necessary for weight control, you lose most of your stores during vigorous workout, so it’s extra important for active guys to replenish.
Green Tea Extract
One thing about green tea extract that you must know is that it may increase fat oxidation and even stimulate brown adipose tissue thermogenesis – special fat cells that can in fact speed up your metabolism, which is awesome news for anyone who is looking to lose body fat. The very key is in the plant’s phytochemicals, particularly epigallocatechin gallate or also known as ECGC, which a research posted in the European Journal of Clinical Nutrition found, at low doses, can increase your fat oxidation up to 33 percent. According to many nutritionists and dietitians, you should look for a supplement with 50% EGCG and 90% polyphenols for best burn.
Olive Leaf Extract
Just like antioxidant superstar olive oil, extract from the plants leaves is chock full of polyphenols and flavonoids that help reduce inflammation and stabilize blood sugar. In addition of protecting the body from harmful free radicals, many researches have proven that olive leaf extract supports fat loss by improving how efficiently insulin works in your body, thereby lowering the amount of fat your body stores. Study posted in the American Journal of Nutrition found the supplements helped rats to lose weight, while another study done in the country Israel, found that the extract can help stabilize glucose levels which will lead to less cravings and better blood sugar balance.
The most rich amino acid naturally produced by your body, glutamine is found in the largest amounts in your muscles, helping repair them, keep a healthy gut and stabilize your blood sugar. A research done in 2016 posted by the European Journal of Clinical Nutrition has found that without changing their weight loss diets at all, people lost weight after taking glutamine supplements for 4 weeks, likely because it helped boost glucose metabolism.