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Taste For Life, Carol Ferguson April 1, 2010

With bathing-suit season fast approaching, many of us are wondering how we can shape up and slim down. While it's clear that crash diets are not the answer, science does suggest that certain supplements can help boost metabolism.

HEALTHY FATS = FAT LOSS
New research on the brown fat found deep in the human body indicates that it plays a role in burning body fat. These findings, published in the New England Journal of Medicine, suggest that brown fat is a powerful regulator of both metabolism and weight.  Interestingly, overweight individuals are deficient in brown fat.

Brown fat activity can be stimulated by gamma linolenic acid (GLA), which is found in black currant seed, borage, and evening primrose oils. Like other anti-inflammatory fats, GLA fights inflammation that triggers weight gain and can help balance blood sugar.

Another useful omega-6 fat, conjugated linolenic acid (CLA), has also proven to be a useful weight-loss supplement. This substance is found naturally in the meat of grazing animals. Many Americans may not consume much CLA if they eat only low-fat dairy or grain-fed meats.

As a supplement, CLA can lead to decreased body fat with a proportional increase in lean muscle tissue, which itself burns even more calories. A new European study shows no ill effect on either kidney or liver function from CLA supplementation after a period of three weeks.

Obese postmenopausal women with Type 2 diabetes also benefit from taking CLA. In a study comparing this supplement with safflower oil, CLA lowered body-mass index and overall fat.

Don't overlook omega 3s, either. Research in the American Journal of Clinical Nutrition finds that people who consumed fish oil and walked for 45 minutes three times a week lost up to five pounds more than a control group.

OTHER SLIMMING SUPPORT
Rich in antioxidant polyphenols, green tea helps boost metabolism and weight loss, although the latest study suggests that caffeine is the significant slimming agent in this drink. Other research finds bitter melon, ginger, and ginseng to be effective.

Virtually unknown two decades ago (before the current obesity epidemic), nonalcoholic fatty liver disease is now the most common liver problem in America, striking over 40 million adults. As obesity spreads worldwide, it's expected to become a global problem.   A recent double-blind, placebo-controlled trial finds that a combination of pomegranate oil and brown seaweed extract can promote weight loss while improving liver health. This proprietary supplement (Xanthigen) has broad anti-inflammatory benefits while stimulating metabolism.

Glucomannan, a water-soluble, fermentable fiber, helps promote weight loss by increasing satiety and helping to balance blood sugar levels. Although this thick form of fiber moves easily through the colon (causing less irritation than other fiber), glucomannan may result in bloating and gas. That's easily remedied by reducing consumption.

Anyone on a weight loss diet could benefit from the added support of a daily multivitamin/mineral formula. Blood levels of vitamin C are lower in people with high waist-to-hip ratios, a sign of obesity. Excess weight has also been linked to poor vitamin D status, so make sure you're getting enough of the sunshine vitamin as well.

PROBIOTICS FOR WEIGHT LOSS?
Perhaps the most surprising supplements for weight loss are probiotics (or beneficial bacteria). Groundbreaking research at Washington University's Center for Genome Sciences has initiated a whole new science called "infectobesity," linking gut bacteria to body weight. Harmful bacteria can lead to inflammation implicated in metabolic syndrome, Type 2 diabetes, and obesity. 

In addition to looking at overweight as an imbalance between energy intake and energy expenditure, scientists now suggest that intestines play an important role in energy expenditure.  This may help explain why friendly bacteria (probiotics) can enhance weight loss even among the obese. Other research finds imbalances in gut bacteria among overweight seven-year-olds.

According to nutritionist Ann Louise Gittleman, PhD, CNS, most people-particularly if they're overweight-may benefit from taking probiotic supplements daily.