Whether you are trying to drop or gain some weight, the time will come when you will start thinking about supplements for weight loss, without knowing anything about them.
Then comes the research.
“How the heck should I know what is L-Carnitine? And everybody is saying their protein is the best!”
Yep, I've been there.
I admit it can be very complicated to figure out what supplements are best for weight loss (of course if you are looking for quality). Every research MUST start with knowing exactly which supplements are going to help you, and which ones are completely useless.
Here is the list of best supplements for weight loss and muscle gain that will help you on your path and play the game for you.
Also, bear in mind that no supplement will help you with a bad diet. If your diet is not healthy and if you are not in a caloric deficit, no supplement out there can help you.
These are the best supplements for weight loss:
1. Protein powder
So this one is obvious. If you are losing weight or doing some muscle gaining, this is a must. No matter what diet you use, it will be based on the increased protein level.
No matter how big you are, under that warm cover, you have a big amount of muscle. Now, muscles are special and they want to consume only the best out of the best you can give them.
Muscles feed on proteins!
If you are losing weight, trust me, you REALLY want to keep that muscle under, and not to burn it! To be honest with you, there is a slight chance that your weight loss will go slower, but hey! Quality beats quantity!
If you are planning to get some gains then protein powder is your best friend. Don’t get me wrong. You CAN have a decent protein intake without it but think this through.
Will it be easier for you to manage your calories and macros with the protein powder or with the actual food?
Also, protein powders come in various tastes and there is also a vegan option, so if you want to preserve your muscle or to make some gains, then make sure to get the protein powder.
The best protein powder on the market currently and also Amazons top choice is Optimum Nutrition Gold Standard.
For years Optimum Nutrition was the leader in the industry of healthy supplements, and in 2019 they even won the Protein of the year reward from Bodybuilding.com.
It has 24 grams of protein, 3-4 grams of carbs, 1-3 grams sugar, and 1-1.5 grams fat, per serving. It's gluten-free and there's no sucralose in double rich chocolate flavor, which is my personal favorite.
If you are vegan the best plant-based protein powder is Organic Protein by Orgain.
It's truly amazing how this protein has low carbs, it's gluten free, lactose free, dairy free, soy free, it has no sugar added and it's Non-GMO!
If after all this you're wondering what is it made of then, the answer is it's mostly made of pea protein and organic brown rice protein.
No mistake with that one!
Secret whisper in the ear: One of the biggest myths is that you have to drink your protein shake right after the training session. Wrong! Latest studies have shown that it’s even good to not eat anything for a couple of hours after the training. That way you let your growth hormone and testosterone work their magic much more efficiently than drinking the shake right away!
2. Fish oil – omega 3 fatty acids
Did you know that every year 96 000 people in the US die from omega 3 fatty acids deficiency? It’s ranked as the sixth highest killer of Americans!
If you are overweight you are most certainly omega 3 deficient.
You know those people that have what-we-like-to-call “beer” belly? Well, that’s actually not from the beer.
It’s visceral fat. Inner fat wrapped around their organs.
They are slowly killing them from inside, shutting down the liver, pancreas, spleen, and even heart.
The best killer of these fats is omega 3 fatty acids!
Your weight loss process should really have these included because they will benefit not just your process, but your overall health. They aid in preventing ADHD, cancer, anxiety, diabetes type 2, arthritis, and many more.
You can buy omega 3 pills or you can just include fish, chia seeds, walnuts, and spinach in your diet.
I personally believe these healthy pills are a better option because it's easier to manage calorie intake, but it’s up to you.
Ingredients in Nature's Bounty Fish Oil are absolutely phenomenal and it will help you definitely improve your overall health.
They are not only for people who try to lose weight. They are for everyone!
Secret whisper in the ear: Studies have shown that people who regularly take omega 3 have much greater brainpower! Memory can be as twice as better, and they extend life! You can give it even to your pets, it has huge benefits!
Branch chain amino acids represent three amino acids with branched chains. They are leucine, isoleucine, and valine.
In order to spare you unnecessary information, I will just tell you that these work together in preserving your muscles while you work out.
“What do you mean preserving? Don’t I GET gainZ while working out?”
Well, actually you don’t.
While you expose your body to different types of pressure regardless if you are bulking or cutting, your ultimate goal is to save the muscle from burning and to increase protein synthesis.
Your body, unfortunately, can’t produce BCAA’s and, therefore, you have to get it in through your diet.
Besides protein powder, BCAA is most crucial when it comes to weight loss because you don't want to burn muscle, you want to burn fat. BCAA will preserve your muscle.
Muscles burn fat. Forming a strong muscle will prevent your body from storing fat. Therefore you should heat those muscles up a bit in the gym, which will also cause speed up of your metabolism. BCAA will help you prevent muscle breakdown.
Summary of BCAA benefits:
- Reduce muscle fatigue.
- Reduce the breakdown of skeletal muscle during exercise.
- Initiates muscle protein synthesis
However, I do not recommend taking BCAA if you are not working out. You are already taking them in via different foods, so that should be enough for the workout-free plan.
If you do workout and doing your best to have a better result, you can take BCAA. But again, the same question: How to chose the best one? Well, we did the job for you.
The quality and price ratio for this product is awesome and besides BCAA you get an energy blend with 100 milligrams of caffeine coming from green tea and/or green coffee extracts. I personally love that “fruit punch” taste but it's up to you.
The main thing is, it will definitely prevent your muscle breakdown and boost your progress.Definitely check it out!
Secret whisper in the ear: Intermittent fasting can take the same role as BCAA!
In losing weight (especially for extreme weight losses) your body might suffer from vitamin deficiency.
Vitamins and minerals represent insurance for your health and therefore they are essential. During different kind of processes you expose your body to, it may lack some of the vitamins and will try to ask you to get it.
For example, if you are deficient in the B vitamin, you will have energy dropouts. People tend to take the energy drinks then to boost themselves up, but really they are just getting caffeine and not providing a permanent solution.
Vitamins and minerals are definitely a must. They work a ton of jobs in your body, and it’s very important that you get them on a regular basis.
Little known thing is that due to vitamin deficiency you can hit the plateau. I learned how to break every plateau in a day, but later on, I figured that it's coming back like every 3 days, because I suffered vitamin and mineral deficiency.
My choice here is again Optimum Nutrition. Even though I have no deal with them, they truly make top-notch products, and that includes their multivitamins too.
So if you are a female, Opti-Women will be the best choice for you because it's made especially for the female body.
For men, I recommend Opti-Men. Just like with females' version, this multivitamin has everything the male body needs in a day.
Secret whisper in the ear: Aim for vitamin D the most! Vitamin D will increase the fat burning process directly and even suppress the enzymes that store the fat in your body! Also, magnesium plays a huge role in regeneration so make sure you get that one too!
5. Apple Cider Vinegar
You probably didn’t expect this one, but hey! That’s why I’m here! Haha!
Apple cider vinegar is something every human being should drink every single day.
I cannot emphasize enough how important this is, and I don't know if I should classify it as a supplement.
Whenever you get stuck in a plateau, or you have a problem with leaking gut, or maybe you have heartburn, stop taking any drugs to solve the problem. Take apple cider vinegar!
It will help you:
- Lose weight
- Break any plateau
- Get your enzymes working properly
- Stimulate your gut bacteria to work properly
- Suppress your appetite
- Lower your cravings
- Balance your blood sugar level
- and many other things.
But why am I talking this much about apple cider vinegar?
Well, you see, thanks to the traditional western diet our bodies tend to become alkaline.
And even though you might hear before that's a good thing, it's not really.
There's something called pH level, and if you are familiar with that great, if not, here's a simple explanation:
The greater the pH level your body is more alkaline, lower the pH level your body is more acidic. You take food in your stomach, which needs to have a proper acid in order to break down the food you ate.
By having a higher pH level and being more alkaline, your stomach will not be able to kill the bacteria from the food or to break down the food.
The alkaline body cannot transport important minerals which are essential for good blood pressure.
Apple cider vinegar is no mineral nor vitamin. It's simply acid.
By drinking apple cider vinegar you will bring your body back to the normal acidic state where it will be able to boost your weight loss progress.
If you don't like the taste of apple cider vinegar (like 90% of the people) I suggest you take these amazing gummies! They are super tasty and ultra-healthy!
So that would be 5 best supplements for weight loss and muscle gain. As I said previously, these supplements are good only if used properly. If you take the protein for instance and don't work out, guess what? You will gain fat. Make a combo that fits for you.
In my beginnings, I used only multivitamins and omega 3. They had a wonderful effect, but I regret not taking the protein from the beginning. If I only did, I would preserve my muscles and save some time later, trying to build it up again.
But that's me. It all depends on what you pursue.