Suggested Supplements*

Svetol

Svetol® is a decaffeinated green coffee bean extract containing the active ingredient chlorogenic acid. Clinical studies have shown Svetol® can lower BMI and reduce weight7, improve the lean to fat mass ratio8 and to lower post-prandial (after meal) blood sugar levels.

Solgar Thermogenic Complex with Svetol
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Green tea has been consumed in Asia, and in particular China, for thousands of years. Green, black and oolong tea all come from the Camellia Sinensis plant. Green tea however is made from leaves which have not been fermented, giving them the highest level of flavonoids and polyphenols.

Green tea contains the active ingredient catechin, which has been shown clinically to increase energy expenditure (thermogenesis) and fat oxidation in people9 and support metabolism10.

Solgar Green Tea Leaf Extract
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Choline is a water-soluble micronutrient which supports the process of breaking down fats (lipids) into energy. Transporting fat, both as cholesterol and triglycerides, from the liver to the cells in the body also requires choline and it is responsible for keeping the liver clear from fat build-up 11.

Because of these functions, choline plays a role in normal fat metabolism and maintenance of normal liver function. Additionally it contributes to normal homocysteine metabolism.

The Institute of Medicine’s (IOM) recommended daily intake of choline is 425 mg for adult women and 550 mg for adult men. This means most of us are not getting enough choline in our daily diets, largely because foods high in choline like beef liver and egg yolks are generally under-consumed. Vegetables like broccoli and Brussels sprouts contain choline too but cannot come close to delivering the amount of choline our bodies need on a daily basis 1213. This means individuals following a vegetarian or vegan diet may be especially vulnerable to low choline intake

Solgar Choline/Inositol 250/250mg
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Chromium is an essential trace mineral which is required by the body to function. This mineral can naturally be found in brewer’s yeast, meats, potatoes and whole grains. It can also be found in the soil and then ends up in the crops we eat and the water we drink.

Minerals, just like vitamins, support your body to perform many different functions. Chromium plays a role in metabolism, where it converts nutrients such as carbohydrates, proteins and fats into energy. Furthermore is has an important role in balancing blood sugar levels.

Solgar Chromium Picolinate 200ug
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When we consume a diet high in sugar and refined carbohydrates our bodies produce free radicals called Advanced Glycation End Products (AGEs). True to their name, AGEs contribute to accelerating the aging process because they change the structure and function of proteins including collagen found in our skin, eyes and blood vessel walls. This means we are more likely to develop wrinkles and more serious concerns such as high blood pressure and high cholesterol.

Found in foods like yeast, liver, spinach, broccoli and potatoes, alpha lipoic acid is an antioxidant. Alpha lipoic acid helps to recycle vitamin E and C, two other antioxidants. Vitamin C helps to support normal collagen levels in the body and both Vitamin C and E help to protect against oxidative damage caused by free radicals.

Alpha lipoic acid helps metabolize sugar in the body, especially muscles where it supports energy metabolism. When blood sugar levels are balanced, cravings for sugary foods may be reduced.

Solgar Alpha Lipoic Acid 200mg
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Amino acids are the building blocks of protein and are needed in several internal functions of the body. They are classified as “essential” or “non-essential”, with essential Amino Acids meaning they cannot be manufactured by the body and must be supplied in the diet to maintain good all-round health. Amino acids can be further used by the body to create hormones, enzymes, neurotransmitters, antibodies and nutrient carriers. A suboptimal intake of the essential Amino Acids increases the body’s need for the non-essential Amino Acids either through diet or supplementation. Foods that increase amino acid intake are meat, beans, cheese and eggs.

Carnitine is an amino acid made up of two other essential amino acids; Methionine and Lysine. Carnitine is important for fat metabolism, especially in heart and muscle cells. It is also necessary for the transport of long chain fatty acids into cell mitochondria where the acids are oxidised and burned for energy.

Many people try increasing their physical activity to support a healthy body weight. Hard training, especially when performing new lifting routines, can lead to temporary muscle pain over the next several days. Carnitine helps reduce this pain so you can get back in the gym without the same soreness that may slow one down.

Solgar L Carnitine 500mg
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*Note: This service does not replace normal medical care. Please consult with your doctor prior to commencing any weight management programmes.

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Weight Management Tips:

  • Reduce portion size by eating off a smaller plate. 3 – Shown to reduce calorie-intake
  • Feel fuller for longer by adding more fibre to your diet.
  • Stay hydrated – drink water, not tea and coffee. – Thirst is often confused as hunger.
  • Get better sleep – Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an increased risk of obesity in children and adults. 4
  • Don’t keep unhealthy snacks at home that can tempt you.
  • Eat healthier more nutritious foods; don’t diet.
  • Chew slowly and savour your meal – Eating slowly has been linked to weight loss. 5
  • Buddy-up – Having a friend join you at the gym or on your daily jog is great motivation not to skip exercise.
  • Avoid artificial sweeteners – Artificial sweeteners do not appear to help people lose weight. Instead, observational studies that looked at consumption over time suggested that people who regularly consumed them—by drinking one or more artificially-sweetened beverages a day—had a higher risk for health issues like weight gain, obesity, and diabetes and heart disease. 6

What is the Body Mass Index (BMI)?

Research shows that the world population is getting fatter as modern living involves eating excessive amounts of inexpensive, high-calorie, low-nutrient foods and spending more time sitting down and in cars.

Since 1975, the worldwide obesity rate has nearly tripled, and there are now more than 650 million obese adults, according to estimates from the World Health Organization.A recent workshop showed that obesity is a global concern and for the first time in history more adults have a higher BMI (> 25 kg/ m2) than those with a normal BMI (18.5- 24.9 kg/m2)1This, of course, has a huge impact on health with overweight and obesity contributing to an increased risk of developing diabetes, heart disease, depression, arthritis and inflammation.2

There are 4 BMI categories which give an indication of weight. These are:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

Maintaining a healthy weight and BMI is important for general wellbeing. This can be achieved through eating a well-balanced and nutritious diet including oily fish, fresh fruit and vegetables and fibrous foods and being active.

References:

  • 1. National Academies of Sciences, Engineering, and Medicine. 2019. Current Status and Response to the Global Obesity Pandemic: Proceedings of a Workshop—in Brief. Washington, DC: The National Academies Press.
  • 2. Kinlen D, Cody D and O’Shea D. Complications of Obesity. QJM: An International Journal of Medicine. 2018 July; 11 (7): 437-444
  • 3. Wansink S and van Ittersum K. Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste. J Exp Psychol Appl. 2013 ec: 19(4): 320-332
  • 4. Caappuccio FP, Taggart FM, Kandala N- B, et al. Meta- Analysis of Short Sleep Duration and Obesity in Children and Adults. Sleep. 2008 May; 31 (5): 619-626
  • 5. Andrade AM, Greene GW and Melanson KJ. Eating slowly led to decreases in energy intake within meals in healthy women. J Am Diet assoc. 2008 Jul; 108 (&): 1186-1191
  • 6. Azad MB, Abou-Setta AM, Chauhan BF, et al. Non-nutritive sweeteners and cardio metabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ. 2017 Jul 17; 189(28):E929-E939
  • 7. Dellalibera O, Lemaire B and Lafay S. Svetol®, green coffee extract, induces weight loss and increases the lean to fat mass ratio in volunteers with overweight problem. Phytotherapie. 2006; 4: 1-4
  • 8. Blum J, Lemaire B and Lafay S. Effect of a Green Decaffeinated Coffee Extract on Glycaemia. A Pilot Prospective Clinical Study. Nutrafoods. 2007: 6(3): 13-17
  • 9. Dulloo AG, Duret C, Rohrer D, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nut. 1999; 70: 1040-1045
  • 10. Diepvens K, Kovacs EMR, Vogels N and Westerterp- Plantenga MS. Metabolic Effects of Green Tea and of Phases of Weight Loss. Physiology and Behaviour. 2006: 87: 185-191
  • 11. Canty DJ, Zeisel MS and Zeisel SH. Lecithin and Choline in Human Health and Disease. Nutrition Reviews. 1994 October; 52 (10): 327- 339
  • 12. Jensen H, et al. Choline in the diets of the US population: NHANES, 2003-2004. FASEB. 2007: LB 486
  • 13. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Washington (DC): National Academies Press (US); 1998.