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Exploring Efficient OTC Options for Overcoming Weight Loss Plateau

User seeks advice on effective over-the-counter supplements for weight loss after hitting a plateau at 155lbs. Discussion covers capsaicin, berberine, and psyllium husk, exploring their potential benefits and usage. User is also concerned about nutrient absorption when using psyllium husk.

  • Weight Loss Supplements Advice

    I need to loose about 15 pounds, I have already managed to get down to 155lbs from 230lbs, but I seem to be stuck in a rut, I have been sitting at 155lbs for the last 2 years and have not been able to go any lower, every time I try to restrict calories and get down to 140lbs I end up binge eating all of it back on. I have tried steep deficits, mild deficits, etc. and none of them work.

    Obviously getting access to a GLP-1 agonist would be ideal, but given that I am already fairly lean I doubt my PCP would prescribe it to me. What is an effective OTC option?

    I have already attempted using caffeine up to 400mg, but it did not have any effect in terms of weight loss and made me very anxious, so I have since discontinued its use.

    I have heard of capsaicin, and berberine, but their effectiveness seems sketchy or minimal, does anyone have good sources for their efficacy?

    I have also bought psyllium husk, but I am not super sure how to use it effectively, I wonder if it could lead to malnutrition if I take too much, I heard of it diluting digestive enzymes, I don't want it to block protein absorption. What would be the best way to use it?

    Thanks in advnace.

  • Capsaicin for Weight Loss

    Capsaicin, found in chili peppers, is often touted for its potential weight loss benefits. It can enhance energy expenditure, promote lipid oxidation, and potentially increase feelings of satiety12. While some studies indicate that capsaicin consumption can reduce caloric intake, the direct impact on body weight is less clear. Meta-analyses suggest consuming capsaicinoids may reduce energy intake, but their effects on body weight have not been conclusively demonstrated2. Capsaicin's ability to increase satiety may be partly due to causing gastrointestinal discomfort, which can naturally reduce appetite1.

    Berberine for Weight Loss

    Berberine is sometimes referred to as "nature's Ozempic" due to its potential weight management benefits. While social media hails it as a promising tool for weight loss, scientific research presents mixed results. Some studies suggest berberine may help reduce body weight and other obesity parameters, such as body mass index (BMI) and waist circumference3. Berberine has been found to have metabolic benefits, including improving insulin sensitivity and impacting lipid metabolism positively45. However, it is not a quick fix for obesity, and its overall efficacy for weight loss remains under investigation3.

    Psyllium Husk Usage and Concerns

    Psyllium husk is a soluble fiber that can support weight management by promoting fullness, reducing appetite, and improving digestion. To use psyllium husk effectively for weight loss, you might start with small doses and gradually increase it to avoid digestive discomfort. It is typically mixed with water or another liquid and consumed before meals to help reduce food intake.

    As for concerns about nutritional absorption, psyllium husk itself is unlikely to cause malnutrition when consumed in recommended amounts. However, excessively high doses might interfere with the absorption of certain nutrients due to the fiber's ability to slow down digestion. To minimize any potential impact on nutrient absorption, consider spacing its intake apart from meals containing essential nutrients like proteins and minerals.

    Feel free to ask if you want to explore specific supplement product recommendations for these ingredients!

    Footnotes

    1. Capsaicin and Its Effects on Body Weight - PubMed ↩ ↩2

    2. Office of Dietary Supplements - Dietary Supplements for Weight Loss ↩ ↩2

    3. Berberine is a promising supplement — but it’s not a magical weight-loss solution - Mayo Clinic Press ↩ ↩2

    4. Cellular and Molecular Mechanisms and Effects of Berberine on Obesity-Induced Inflammation ↩

    5. The effect of berberine supplementation on obesity parameters - PubMed ↩

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