Science-based Ways to Support Weight Loss, Naturally

By Alexandra Dusenberry, MS, RDN

Lead Registered Dietitian

Weight loss methods can vary quite widely, from overly restrictive dieting, to taking an intuitive eating approach, to simply adjusting portion size, intermittent fasting, exercising more, or even turning to medications for support. As a functionally-trained dietitian, I recommend a natural, holistic, and science-based approach. Some of my favorite effective strategies are outlined here.

Prioritize Fiber and Protein Intake

Two of the most important weight loss-supporting nutrients are fiber and protein, which also happen to often be lacking in the standard American diet, which is rich in carbohydrates and saturated fat. Large-scale research studies confirm time and time again that by increasing fiber and getting adequate protein in the diet, people will have more success in losing weight and keeping it off. There are many physiological mechanisms that make this approach effective, but one of the main pillars is the fact that these foods will stabilize blood sugar and keep insulin sensitive. Blood sugar balance and insulin sensitivity will also help to maintain lower inflammation levels, all of which are critical to metabolic function and fat loss.

Fiber rich foods include dark leafy greens, berries, chia and flax seeds, avocado, beans and legumes, cruciferous vegetables, citrus fruit, organic grains such as quinoa, amaranth, forbidden rice, and millet.

High-quality proteins include wild caught fish, free range, organic chicken, grass-fed organic beef, eggs, organic soy, beans and legumes.

Aim to get both fiber and protein at every snack and meal you consume, and you will feel more satisfied, have better energy, resist cravings, and stay full, longer.

HiPhenolic

In the midst of the weight loss injection craze (think semaglutides like Ozempic, Wegovy, Mounjaro), we strongly encourage many of our guests to err on the side of naturally effective weight loss support and to reserve semaglutides for the populations who truly need it (diabetic, obese, or those with metabolic syndrome).

Instead, we turn to the research of what can be effective from a holistic standpoint, with no side effects or unknown long-term negative impacts. HiPhenolic provides a complex of benefits that aid in weight loss. It contains polyphenols (beneficial plant compounds) from a blend of lemon verbena, hibiscus flower, and green coffee bean extracts which can increase satiety hormones like GLP-1, and reduce hunger hormones like ghrelin.

In an 8-week double-blind placebo-controlled study, those who took HiPhenolic showed a significant improvement in body weight, abdominal circumference, and body fat percentage. In addition, blood pressure levels were reduced, metabolic function was enhanced, and cravings were lessened.

Molecular Hydrogen

Molecular Hydrogen is two atoms of hydrogen combined into one molecule. It is one of the most potent antioxidants and is very effective at crossing into cells for antioxidant defense, due to its very small size. It works by targeting some of the most toxic free radicals that can otherwise cause damage to cells and the mitochondria, where we make our energy. Unlike many larger antioxidants, it is even able to cross the blood brain barrier for direct cognitive protection.

How does it support weight loss? Some of the reasons people may run into weight loss resistance is due to mitochondrial damage, chronic inflammation, or high loads of oxidative stress from daily toxin exposure. Molecular Hydrogen such as H2 Absorb neutralizes free radicals that cause oxidative stress because of its antioxidant properties. It can also help to enhance our production of the inflammation-reducing and protective antioxidant called glutathione. Mitochondria, which make our energy currency in the body begin to repair and have improved function and survivability. When we reduce chronic and excess inflammation and have improved energy production, weight can begin to more efficiently shed off the body.

In a randomized, double-blinded, placebo-controlled trial, subjects consumed molecular hydrogen water daily for 24 weeks. At the end of the trial, cholesterol, glucose, and A1C levels were significantly improved. There was also a reduction in body mass index and waist-to-hip ratio.

Matcha Tea

This form of Japanese green tea is unique compared to other types of green tea-the tea leaves are ground into a powder, and you consume the entire tea leaf! This makes it 10-30 times higher in antioxidants than a traditional cup of steeped green tea. The potent antioxidant in matcha is called EGCG (epigallocatechin gallate) and combined with the moderate dose of caffeine match provides (around 40-60mg), it makes matcha tea a fantastic fat burner. Studies have confirmed its metabolic enhancement effects. A recent study in the International Journal of Sports Nutrition and Exercise Metabolism found that consuming matcha within 2 hours before a workout results in an increase of fat oxidation (using stored fat for fuel) for women. Consume matcha around your exercise routine to reap the benefits.

Matcha also supports other arenas of metabolic function, making it more attainable to lose weight- it helps to improve our lipid profile by lowering LDL cholesterol, and it can lower blood sugar levels when consumed on a consistent basis.

We love Taste of Kyoto Matcha, which is USDA organic 100% Japanese ceremonial-grade matcha. Add matcha to a smoothie, or enjoy it the traditional way, as a tea beverage or tea latte with a dairy-free milk of choice.

By integrating nutrition and supplemental enhancements, one can make weight loss more approachable, naturally and holistically. Here’s to attaining optimal wellbeing!

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