Nutrients That Can Support Your Weight Loss Efforts

Filed Under: Weight Loss, Healthy Weight Loss Plan

Nutrients That Can Support Your Weight Loss Efforts

Discover the nutrients that can jump-start your weight loss and help you lose weight safely 

When it comes to successful weight loss, there are no “magic bullets.” And there’s no little pill that will let you be a couch potato and eat what you please, yet still lose weight safely. 

But when combined with a healthy diet and exercise, the following nutrients can act as healthy catalysts to jump-start your weight loss efforts. They are simple, science-based solutions that have been proven by research to attack excess fat, promote lean, healthy muscle mass, and decrease hunger and control appetite. 


Healthy weight and balanced blood sugar levels go hand in hand. When you have blood sugar issues, you have a 90 percent chance of being overweight. The link between weight problems and blood sugar is insulin resistance—a condition in which your body becomes less sensitive to its own insulin, making it harder for insulin to carry glucose into your cells, where it’s burned for energy. 

Ironically, your body responds to insulin resistance by producing even more insulin. But because your cells aren’t responding normally to the insulin, it begins converting all of the unused glucose to fat.

To lose weight, you must help your body become more sensitive to insulin so it will produce the right amount of insulin and respond to it properly. The very best nutrient to do this is chromium. 

I recommend chromium polynicotinate, which is more biologically active and absorbable than the less effective chromium picolinate. Take 200 mcg daily. 

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Meratrim is a proprietary blend of two plant extracts, Sphaeranthus indicus (Indian spheranthus) and Garcinia mangostana (mangosteen) that, when combined, help reduce body fat. Specifically, these extracts inhibit the formation of new fat cells and break down existing fat cells.

In two randomized, double-blind, placebo-controlled clinical studies, Meratrim was shown to to increase fat metabolism, help people lose weight, and decrease body fat percentage. Participants who followed a 2,000-calorie diet and walked for 30 minutes each day lost five pounds and almost two inches of their waist after only two weeks, and 12 pounds and almost five inches off their waist after eight weeks.

My suggested dose is 800 mg daily, in divided doses.

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Creatine is one of the essential components related to the creation of energy necessary for muscle contraction. It is a nitrogen-type compound derived from the amino acids arginine, glycine, and methionine.

Creatine increases your body’s ability to produce lean muscle tissue. Some of the richest food sources of creatine are beef, salmon, and herring, and it’s also available in supplement form—capsules, tablets, and powder. 

The form I recommend is creatine monohydrate because it’s nontoxic and hasn’t been associated with any ill effects. Take five grams four times a day for seven days, and then reduce the dose to five grams a day. You must also increase your water intake.

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Green Tea Extract

A green tea extract called GreenSelect Phytosome acts as a safe, effective, yet remarkable catalyst for rapid weight loss. 

Green tea aids in thermogenesis—the metabolic process of oxidizing fat to produce heat and energy. Epigallocatechin gallate (EGCG) is the specific component in green tea that is responsible for this fat oxidation. GreenSelect Phytosome adds soy phospholipids into the mix, which make the EGCG three times more bioavailable to your body than ordinary green tea extract. It also keeps it in your bloodstream far longer than regular green tea extract, too—four hours versus two hours.

I recommend taking 300 mg daily of GreenSelect Green Tea Extract Phytosome

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Pine Nut Oil

Dutch Researchers who extracted a fatty acid called pinolenic acid from pine nuts found that it works wonders as an appetite suppressant. 

Every day, they gave 3 grams of this product (called PinnoThin) to a group of overweight women. Within 30 minutes of taking the capsules, the women noticed a feeling of satiety, or fullness. They also reported less hunger and consumed less food at mealtime. 

A closer look by the researchers revealed that taking the pinolenic acid and other pine nut oil components increased the release of two of the body’s natural appetite-suppressing hormones for as long as four hours. Cholecystokinin (CCK) increased by 60 percent and the glucagon-like peptide-1 (GLP-1) increased by 25 percent. These are the hormones that tell your brain that you’re full—which, in turn, reduces your desire to eat.

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An extract of saffron (Crocus sativus) called Satiereal can be very helpful at curbing cravings between meals. Research studies have shown that 90 mg in the morning and 90 mg before dinner resulted in a 50 percent reduction in snacking between meals. Study participants repeatedly reported reduced cravings, improved mood and energy levels, and feeling full for longer periods of time. 

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Sinetrol is a proprietary blend of citrus fruits from the Mediterranean region that supports the body’s natural ability to break down stored fats. Studies have suggested that in combination with a calorie-controlled diet and 30 minutes of daily exercise, Sinetrol may reduce body fat by more than 3 percent in as little as 12 weeks. Other benefits found in research include a reduction in waist circumference by more than 2 inches, reduced levels of the inflammatory marker C-reactive protein (CRP), as well as significantly increased levels of the antioxidants super oxide dismutase and glutathione

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Whey Protein

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Whey protein helps reduce excess fat, promote lean muscle mass, and regulate appetite. Its appetite-suppressing action comes from glycomacropeptide amino acids, which stimulate the release of the hormone cholecystokinin (CCK). CCK signals your body’s satiety response so you feel fuller and more satisfied. One study reported that glycomacropeptides from whey increased the release of CCK by over 400 percent.

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Garcitrin is a trademarked combination of extracts from Garcinia cambogia and Garcinia indica, standardized to hydroxycitric acid (HCA)—a compound that has been studied for its potential to support satiety and appetite control— and garcinol, a compound shown to enhance the biological action of HCA. Garcinia cambogia and Garcinia indica are non-stimulating, making Garcitrin a great alternative to other weight management products that carry undesired ingredients with side effects. 

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More Dr. Williams Advice on Weight Loss

DISCLAIMER: The content of is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.

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