My 3 favourite Supplements to help with Fat Loss

Now, whilst there is a time and a place for supplementation, the one thing that I would say before we get into today's video and I tell you my 3 favorite types of supplement to use for fat loss is to not fall into the trap. So avoid falling into the trap of trying to use supplementation as kind of like the perfect way to avoid having a healthy diet and lifestyle. Now, I say this because that's what most people will do. They will use supplementation as an excuse for them to not live a healthy lifestyle because, of course, a healthy lifestyle is nowhere near as convenient or necessarily as cheap. And I say cheap because not all supplements are cheap, but it's not as cheap as obviously using supplementation. So, we just need to be mindful of that. And where possible, we want to make sure that we have a good nutritional foundation, et cetera, as we're going into our fat loss, and then we use supplementation to maybe enhance the process, or when we're having periods of extra stress or time limitation and so on, we can use the supplements to help enhance our results or at least maintain our results during those times. So assuming we all have a great diet, or at least a fit, a fairly good one, and we're, we're already trying to improve things and get healthier The first thing that I would recommend for most people when they're trying to burn fat is to use a protein powder. Now, it's not essential, but it can help because the thing that many people tend to struggle with is getting adequate protein in the diet. And of course, in an ideal world, we want most of our protein to come from meat, fish, eggs, dairy if you can tolerate it, maybe nuts, seeds, and things like that. But generally speaking, we're talking sort of animal sources of protein tend to be best. Now, if we find that we're not actually getting enough real food to hit our protein requirements, a great way we can do it is with a high-quality protein supplement, such as whey protein powder. Again, if you can tolerate it. Some people don't get on with whey, so they will use vegetarian-based ones, such as rice protein or pea protein and so on. And they're always good to use anyway, even if you can tolerate the whey, just as a way to kind of cycle the protein that you're using so that you're not always exposing your body to the same one, which then over time could lead to intolerances and so on. So a protein powder is always handy. It's going to help maintain muscle mass and potentially even build new muscle mass if that's what you're after. It keeps satiety good. So proteins take longer to run from mouth to anus and longer to break down, so therefore tend to keep us satiated longer. And we also have the fact that proteins cost more energy to run from mouth to anus. Now, of course, a protein powder isn't going to cost as much energy as a steak, for example, but proteins in general do cost more calories. So therefore, we have an increased metabolism just as a natural byproduct of consuming more protein, which of course is going to help with our fat loss efforts. So that's the first thing, a high-quality protein shake. Now, when I say high quality, What I recommend, particularly if you're going for whey, is that it's organic, cold-processed, and grass-fed. So we want it to, to essentially be undenatured, okay? Because if it's been heat-processed or acid-processed in order to derive the whey, then unfortunately it's likely to be damaged. And yes, you'll get some protein from it, but your body also has to detox it and do a whole bunch of other things in order to make it usable. Whereas in the undenatured form, it's much easier on the digestive system, easier on the, on the immune system and so on, and your body will be able to tolerate it much easier. So number 1 is protein. Number 2 is a high-quality probiotic. Now, like with earlier, I was saying ideally we want to have real food, you know, and have a healthy whole, whole food diet. When it comes to probiotics, we can actually get good high-quality probiotics from food sources, particularly fermented foods. Now, in an ideal world, that's the best option, but not everybody likes them, not everybody enjoys them, and so on. So a good way to kind of compensate is the use of a probiotic supplement. Now, what we find with, with probiotics, although they're not a fat loss supplement, they can often help to obviously regulate gut flora, which can help to boost or increase metabolism if we've got a good healthy bacterial balance in the gut. They can also help with energy production where we have a better floral balance and so on. And it can also help to reduce inflammation and stress in the gut. So therefore, now that your body's not responding to inflammatory issues and stress going on in the gut, that energy can actually be used to help your body to achieve your, your aesthetic-based goals and so on. So protein is the first one. Second one is a good high-quality probiotic. Now, there are lots and lots of probiotics out there, but two of the main brands that I would tend to recommend are either Bioptimizers. So they've got one, it's called P3OM, that's a good probiotic, or Dr. Mercola's Complete Probiotic is also another good brand. Yes, they are a bit more expensive than just buying one from Holland and Barrett or somewhere like that, but unfortunately within the supplement industry, pretty much anything that is of high quality does come with a higher cost. Anything that's a bit more natural or is organic or cold processed and so on, or is whole food source rather than sort of manmade, lab-made, synthetic, they're going to be more money, but they are actually far better for you and cause less of an issue in your health. and there is far less opportunity or potential for any negative side effects and so on. So that's the, the route I would go down with that one. Now, the final one is not technically a supplement, but it has been shown in, in many studies and so on to help with fat loss potentially, and that is to use coconut oil. Now, I don't just mean use it when you're eating. I actually mean consume 1 to 2 2 tablespoons of coconut oil a day. Now, this often depends on body weight. The bigger you are, sometimes you can go to 3 tablespoons and so on. But because a— sorry, because coconut oil consists of a large proportion of what we call MCTs, or medium-chain triglycerides, these fats are metabolized differently to what we would call long-chain triglycerides. And they tend to be converted and used for energy immediately rather than stored as fat. Now, as a result of this, what they often do is actually speed up metabolism. Some research suggests anywhere up to like 5% a day, which of course 5% doesn't sound a whole heap, but over a period of time that can help to enhance our fat loss results. Plus we have the fact that— excuse me— plus we have the fact that They also have been shown to help in the reduction of abdominal fat. Now, abdominal fat is fat like anywhere else in the body, but it tends to be far more detrimental to our health and increases our risk of disease, illness, and so on when it is in and around the abdominal cavity. So medium-chain triglycerides have been shown on average to help speed up the, the process of, of reducing that. Which is of course something what we want. And many of us are struggling with belly fat, particularly what we call visceral fat, which is in and around the organs and so on. And MCTs have been shown to, to potentially help enhance fat loss from that region, which of course again is a bonus because many of us, the biggest issue we have, as I mentioned, is that belly fat issue, particularly as stressed out men. When our stress levels and our stress hormones such as cortisol, etc., are higher, we tend to store more fat around the abdominal region as a result of that, that increased cortisol release and so on. So anything that we can do to compensate for that is of course going to be of, of great benefit to us. So those are my 3 go-tos. Now, of course, we could always argue, well, there's lots of supplements. What about BCAAs? What about multivitamins and minerals and so on? You can take them, and, you know, to a degree they're going to be useful for eliciting particular responses in the body. You know, if your, if your diet is a bit deficient and you've got a multi, a multivitamin and mineral, maybe that will help a little bit to keep your base level health better. The MCTs— sorry, not the MCTs, the BCAAs— if you're doing lots of resistance training, maybe they'll help repair your body a little bit quicker and so on. But if you're getting adequate protein, you're not going to need the BCAAs. And then if you're eating a good whole food diet anyway, you're not necessarily going to need the multivitamin, multi-mineral, and so on. So from that perspective, they're not necessarily as essential, and they're not really going to specifically help with your fat loss-specific results. So that's why I tend to stick with— if, if it's something that people need or they're wanting help with, we start with protein, and then we may be adding, as I say, a good probiotic and some coconut oil in there. Taken— the only thing I would say with the coconut oil is start off with 1 tablespoon and build up. So on average, it's sort of about 15 grams in a tablespoon. So you'd start off with that dosage, and that's just because you might find that you struggle to— what's the word I'm looking for— to— ah, it feels funky in your gut, makes you feel sick. That's what I was trying to get to. So some people find if they have a big dose of it, 15 grams or 20 grams, so on, they feel a bit funky in the gut, a bit like, hmm, that doesn't feel so nice. But over time, like anything, you will get used to it after a few days of doing it. And the other option, of course, is you can have it with food, which makes it much easier to tolerate, to taste, and so on. And the gut handles it a bit better if you have it with food rather than just straight off the spoon. People sometimes, as I say, feel a bit sick, a bit nauseous. Because they're not used to having that large amount of oil in the gut. But it's not bad or anything, it's just whether your body can tolerate it or not. Others, they will take it straight off the spoon and not notice or feel anything. But as I say, we start off with the one spoon. Once you've built a tolerance and you know, oh, actually I'm fine with this, my body doesn't negatively react, then we add in the second one. And then if we're larger, now I don't have a specific number on that, I would say if you have maybe 20 pounds of fat or more to lose, then you can maybe get away with having the, the third dosage or the third spoon of it. But 1 to 2 generally for, for most people is plenty. So that's what I'll leave you guys with. If you have any particular questions on this, as I always say to you, drop a comment below and I'll get back to you guys as soon as I can. Or maybe you have some specific questions of your own around a particular supplement. Or just around food, nutrition, fat loss in general, let me know in the comments and I will get back to you guys with an answer as soon as I can. Thanks for watching, people, and I look forward to chatting with you in my next video.