mented chromium lowers body weight but increases lean body mass.


Garcinia cambogia (60% HCA):


Though controversial because certain fac- tors, including dose, extraction method, and study subject genetics, can impact particular product effi cacy, some short- term, small human studies have demon- strated this fruit’s association with short- term weight and fat loss. HCA is thought to regulate serotonin/suppress the appetite and inhibit the enzyme (ATP citrate lyase) that the body uses to convert carbohy- drates to fat.


Meal Replacers/Protein Powders: Pro- tein is more satiating than carbohydrates and fat, and using protein-dense meal re- placement powders and/or between-meal protein powders is a long-standing, proven belly fat/weight loss strategy when 2.2g of total protein per kilogram of body weight is consumed daily. The selected meal/protein product should be low glycemic and high in soluble fi ber. Whey protein (ideally grass fed, organic, micro-fi ltered isolate) espe- cially supports fat burning before exercise, and can help those who exercise gain or maintain lean body mass.


PGX Fiber (soluble konjac/glucmannan + sodium alginate + xanthan gum): Holistic practitioners view PGX as a “super-fi ber.” A 2011 study concluded that adding 5g of well-tolerated PGX to low-calorie meals reduces food consumption and increases satiety.


Probiotics: While more human trial ev- idence (examining more strains, long-term effects, and larger sample sizes) is desirable to confi rm widespread obesity treatment potential, studies to date have shown that modifying the bacteria naturally found in the gut can reduce chronic systemic infl am- mation, improve insulin sensitivity and glu- cose and fat metabolism, and lower body weight. Lactobacillus, Bifi dobacterium, and Saccharomyces boulardii strains are some of the most widely studied.


Medium Chain Triglycerides (MCTs):


The body uses these 6-12 carbon-chained saturated fats from coconut oil differ- ently from long-chain triglycerides (LCTs; predominant in the American diet; usually stored in fat deposits and decrease me- tabolism). MCTs are thought to promote weight loss because they: (1) increase


ketosis (rapid formation of ketone bodies, an energy source alternative to glucose) (the body absorbs MCTs more effi ciently, thus using them for faster energy production for immediate use by organs and muscles); (2) increase thermogenesis (fat burning); (3) suppress appetite; (4) slightly lower blood glucose ; and (5) provide approximately 10% fewer calories than LCTs. Avoid poten- tial nausea and stomach upset by start- ing with 1/4 teaspoon of unheated MCTs several times daily, and increasing the dose as tolerated.


The statements in this article have not been evaluated by the Food and Drug Administra- tion and are not intended to take the place of a physician’s advice.


Submitted by J. Erika Dworkin, Certifi ed Lifestyle Educator, and Nutrition Consul- tant and owner of the Manchester Parkade Health Shoppe (860.646.8178), 378 Middle Turnpike West, Manchester, CT, www. cthealthshop.com), trusted since 1956. Erika is available to speak to groups. All state- ments in this article are research-based and references are available upon request. See ad on page 7.


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36 Natural Nutmeg - March 2018


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