Let me be clear from the outset, when it comes to total weight loss there is no substitute for a calorie controlled diet, fact is no matter what weight loss supplement you consume, you aren’t going to lose weight if your calories are surplus to requirements. You’ve no doubt heard of the hard and fast rules that you just cannot afford to miss when losing total body weight…
Rule #1: Calorie deficit … It’s a simple fact that you have to consume less calories than your calorie (energy) requirements, OR you have to exercise so much that any surplus of calories you consume through your diet are burned to put you in a calorie deficit i.e. less calories than you need to maintain your weight.
Rule #2: There are no ‘magic pills’ … No matter what some supplement companies tell you, their supplements won’t miraculously shred you up and melt that fat on their own. By definition, supplements are designed to ‘supplement’ or be consumed alongside a regular balanced diet, so that’s exactly what you as the consumer should try to do. Do not rely on some ‘magic’ supplement to strip off the fat whilst you chow down the doughnuts and milkshakes, it really DOES NOT work like this.
Rule #3: Avoid refined carbs … As important as calorie control is to your weight loss goals, the composition of your diet also plays a big part. This means that what you eat is as important of a consideration as how much you eat, for example, a diet that is high in carbohydrate is likely to cause hormonal shifts that result in the excess glucose being stored as fat. Carbohydrates are broken down to glucose and sent to certain metabolic pathways to be further broken down to your body’s main energy source known as ATP. If glucose levels exceed your requirements, your body won’t break them down any further and instead store it as fat…this will have serious negative implications on your body composition.
Get the composition right
In the pursuit of a desirable physique you have to have suitable body composition, this means more muscle compared to fat and ideal total body water. It is no coincidence that your body composition depends heavily on your dietary composition, and this is where a little known nutritional component called Glucomannan comes into play.
What is Glucomannan?
Glucomannan is relatively new to the supplement industry, but it is gaining a lot of momentum in the weight management category of supplementation. Why? Well it’s benefit comes from its chemical reaction to fluid…Glucommanan is a natural, water- soluble dietary fibre (nothing magic about this), and is extracted from the roots of the elephant yam aka konjac. Glucomannan has been around for some time and is one of the main ingredients in some pastas, flours and specifically shirataki noodles (Arnarson, 2015). However, it is relatively new to the supplement world where it is now finding its way into some meal replacement shakes.
Glucomannan has an exceptional ability to absorb water making it one of the most viscous fibres known to man. This basically means that it swells once in contact with liquid, consequently it’s method of weight loss is to physically occupy the space in the stomach, this triggers a hormonal release that includes leptin and Cholecystokinin (CCK), which ultimately leads to appetite reduction.
Arnarson, A, (2015). Authority Nutrition – An evidenced- based approach. Your ‘Hunger Hormones’. Retrieved 16th March, 2015, from http://authoritynutrition.com/glucomannan/