Recommendations - Fat/weight loss
Maintaining healthy weight can be a real challenge, however, there are a lot of things you can do. I have personally seen these work in several people I know.
Three of my blog posts thus far relate directly to fat/weight loss:
1) The importance of prebiotic fiber to building a healthy gut biome, which appears to be a strong determinant of body composition.
2) Having FAT COFFEE for breakfast for rapid fat loss.
3) Taking steps to regulate blood sugar, which can also lead to improved body composition, as well as overall health.
In addition to these items, you can improve your body composition by: eating a diet low in sugar and other simple carbohydrates (e.g., bread, pasta, rice), engaging in resistance training and high-intensity interval training, and getting high quality sleep. These are of course excellent habits for general health as well.
One advanced fat loss tactic is cold exposure, which can range from ending your morning shower with 60 seconds of cold water, to trying cryotherapy or ice baths.
Another advanced tactic is intermittent fasting - where you go a period of 14-18 hours without eating, and do this anywhere from once a week to every day (in which case, you would consume all of your calories during a 6-10 hour window (e.g., between 10 am and 6 pm)). There are thought to be general health benefits from fasting in addition to fat burning, although this is definitely not for everyone, as it can cause heightened cortisol levels (stress) and sirupt sleep in some people.
A ketogenic diet - very high in fat with very few carbs and only moderate protein - is a final advanced fat loss tactic that can be very effective. With such a diet, it is important to eat carbohydrates every once in a while - this can be thought of as a 'carb refeed' where you would eat a couple hundred grams of carbohydrates, say once per week. Or you might pursue a keto diet for one month on, two weeks off, etc. Doing keto for extended periods of time can cause issues such as blood sugar disregulation. There is extensive information online about the keto diet and its various potential forms.
C8 MCT Oil
Medium chain triglyceride oil that gets rapidly converted into ketones, providing energy to the body, and especially the brain. Can also facilitate fat loss.
Instructions:
Blend 1-2 tablespoons into coffee as part of the Fat Coffee recipe (see here: https://www.gavinshealthblog.com/post/putting-butter-in-your-coffee-for-fat-loss-and-focus). Can also be added to salads, smoothies, etc.
More information:
Cost (USA):
$.50 to $1 per dose
Cinnamon powder
Has been shown to stabilize blood sugar, which helps prevent weight gain and potentially prevent development of diabetes. Read more here: https://www.gavinshealthblog.com/post/how-to-control-your-blood-sugar-to-increase-health-and-longevity
Instructions:
Take 1-2 teaspoons daily in your smoothie (more if you feel that you may have issues with elevated blood sugar; less if you do not)
More information:
Cost (USA):
$.07 to $.15 per day
Bitter Melon
Bitter melon, or bitter gourd, is a tropical vine that belongs to the gourd family, and is cultivated around the world for its edible fruit, which are especially common in many types of Asian cuisine. Although human clinical trial research is somewhat limited, a couple of studies have shown the benefits of bitter melon supplementation for reducing blood sugar and HbA1c. I personally find that taking this with a large carbohydrate meal does reduce the blood sugar spike, which should have long-term benefits for weight loss.
Instructions:
Take 1 or 2 tablets with carbohydrate containing meals.
More information:
Cost (USA):
$0.87 per capsule
Berberine
Plant-based compound with multiple benefits. Most notably, it is considered an 'exercise mimetic' that promotes healthy blood sugar levels, resulting in reduced chance of diabetes, increased fat loss, and extended lifespan. For weight loss in particular, it limits the blood sugar spike caused by eating carbohydrates, thus making it less likely that you store this blood glucose as fat on your body.
Instructions:
Take 1 to 2 capsules daily. Best taken with carb-containing meals. 2 caps for those currently dealing with weight or blood sugar issues, or who eat high-carb diets. May interact with certain drugs, so consult with your doctor if taking prescription medication.
More information:
Cost (USA):
$0.58 per capsule
Prebiotic fiber
One of the best ways of rebuilding a healthy gut biome is consuming the kind of fiber that good bacteria (e.g., Bifido species) use as good. Increasing the presence of good bacteria in your gut can have wide-ranging benefits including weight loss, reduced inflammation, reduced incidence of cardiovascular disease, and reduced carb cravings. Read more here: https://www.gavinshealthblog.com/post/improving-your-gut-biome-with-prebiotic-fiber
Instructions:
Take 1-2 rounded tablespoons (10-20 grams) daily. BE CAREFUL to start with less than this - 1 TEAspoon - and increase the dose GRADUALLY, otherwise can cause gut distress. This is a long-term process, rebuilding/diversifying your gut biome may happen slowly, over several months. Can be mixed into a smoothie, or a hot beverage, or water. The Amazon link is to a branded blend; Now Organic Acacia Fiber is a cheaper alternative: https://amzn.to/2Pr6jxh
More information:
Cost (USA):
$.18 - 67 per tablespoon
Apple Cider Vinegar
May also help promote healthy blood sugar levels and weight loss. May also help with gut health and skin and hair. Can also be bought at your local Whole Foods or health foods store.
Instructions:
Take 1 tablespoon in 6-8 ounces of water, once per day. Can also mix into smoothies, though it may give them a more sour taste.
More information:
Cost (USA):
$.15 per day