A lot of people talk about greens powders and weight loss, and generally we’d be skeptical of any super greens product which tries to claim it’s going to help with weight loss, there can be a few tangential benefits. Most notably is that a lot of people miss out on essential vitamins and minerals whilst dieting, which can in turn lower metabolism. There are also a couple of greens products and ingredients which can help with weight loss although the effects are generally mild.
Sometimes people will see an immediate drop in weight, but this is usually due to minor diuretic effects of the ingredients, rather than anything substantial or long term. The other more common way they work is that they can have an inadvertent appetite suppressant effect, due to increased hydration in general. Additionally, for some people super greens can serve as low-calorie snacks, reducing overall calorie intake and ensuring that consumed calories are burned off as energy rather than stored as fat.
Now, as we mentioned there are some common ingredients in greens powders that can support weight loss so, let’s take a look at a few.
Which Greens Powder Ingredients Are Good For Weight Loss
Green Tea Extract
Green tea extract is rich in antioxidants and has been shown to fight inflammation and stimulate thermogenesis, which helps the body burn calories more efficiently.
Green tea extract has been found to aid in weight loss by increasing fat oxidation and energy expenditure in the body. [1] A study conducted by researchers at Penn State's College of Agricultural Sciences found that consuming decaffeinated green tea extract and exercising regularly can lead to significant reductions in body weight and improvements in health. After 16 weeks, it found that those who exercised and ingested green tea extract showed an average body mass reduction of 27.1% and an average abdominal fat mass reduction of 36.6%. [2]
Apple Cider Vinegar
Apple cider vinegar is often touted as a natural remedy for weight management due to its potential effects on insulin levels and cravings. Some studies have suggested that consuming apple cider vinegar before meals may improve insulin sensitivity and reduce post-meal blood sugar spikes. This can be beneficial for individuals with insulin resistance or type 2 diabetes. Additionally, apple cider vinegar may help curb appetite and reduce cravings, leading to reduced calorie intake. [3]
Moringa Leaf Powder
Moringa leaf powder is indeed nutrient-dense and offers a wide range of potential health benefits. While more research is needed to fully understand its effects on human health, animal studies have shown promising results regarding its ability to aid in weight management. These studies suggest that Moringa leaf powder may have the potential to reduce fat formation in the body. Additionally, the high nutrient content of Moringa leaf powder may help regulate cravings after eating, making it a potentially valuable addition to a balanced diet for those looking to manage their weight. [4]
Matcha
Matcha, a powdered form of green tea, has gained popularity as a weight loss aid due to its potential benefits in stimulating fat oxidation. The catechins present in matcha have been found to enhance thermogenesis, the process by which the body burns calories to produce heat. This can lead to increased fat burning and potentially aid in weight loss efforts. [5]
Additionally, matcha acts as a metabolic stimulant, helping to boost metabolism and increase the rate at which the body burns calories. This effect may be particularly beneficial after a workout, as matcha has been shown to enhance fat oxidation during post-exercise recovery.
Spirulina
Spirulina is a blue-green algae that has gained popularity as a dietary supplement due to its potential health benefits. While it is often touted for its ability to curb appetite and reduce cravings, the evidence supporting its effectiveness in weight management is limited. [6]
Some studies suggest that spirulina may help with weight loss by reducing lipid counts. Lipids are a type of fat found in the blood, and high levels of lipids are associated with obesity. By lowering lipid counts, spirulina may contribute to weight loss to some extent.
Which Claims About Greens Powder Weight Loss Should You Watch Out For?
Turmeric
The combination of curcumin and black pepper extract can provide multiple health benefits, including supporting a healthy metabolism and reducing inflammation in fatty tissue. Curcumin, which is the active ingredient in turmeric, is known for its antioxidant properties also turmeric extract may increase the effectiveness of curcumin in promoting a healthy metabolism and reducing inflammation. [7]
However, it should be noted that the content in greens powders is almost never enough to be effective as you need at least 500mg of curcumin and it only makes up 6-10% of turmeric.
Garcinia Cambogia
Garcinia cambogia supplements contain hydroxy citric acid (HCA), which has been marketed for weight loss. HCA is believed to have an appetite-suppressing effect, which can aid in weight management by curbing cravings and reducing caloric intake. Additionally, it is suggested that HCA may inhibit the enzyme citrate lyase, which is involved in the production of fatty acids, potentially blocking the formation of belly fat. [8] Some users have also reported improved exercise performance and reduced muscle fatigue when taking Garcinia cambogia. However, there are also a lot of studies which have shown no results with garcinia, and several that have shown notable side effects.
Acai Berry
Acai berries are a nutrient-dense fruit that hail from Brazil and are known for their high antioxidant content. These antioxidants can help protect the body from harmful free radicals that can damage cells and lead to chronic disease. While acai berries themselves don't have direct weight loss benefits they are commonly claimed to and it’s something to watch out for when looking at claims made by supposed greens powders for weight loss. [9]
Are There Other Ingredients In Greens That Can Help You Lose Weight?
There are some greens powders that contain other plant compounds that can have effects that could help you lose weight, although there aren’t a lot of direct studies. For example, Ashwagandha is a relatively common ingredient in greens powders, and it does improve sleep and mood, which in turn reduces ghrelin (the hunger hormone) which can help you stick to a diet. This is one example although there are several more ranging from chromium and vitamin D, through to ginseng that have effects on other bodily functions that can help dieters.
Understanding Super Greens
Super greens are powdered blends of various superfoods designed to boost your daily nutrient intake. They typically contain a variety of vegetables, digestive enzymes, and prebiotics. Super greens can be easily incorporated into your daily routine by mixing the powder with water or other beverages. However, it's important to note that they are not meant to replace whole fruits and vegetables but rather to supplement your diet.
How Super Greens Support Weight Loss
Super greens support weight loss efforts through their high nutritional content and fiber. Fiber helps regulate digestion and increases satiety, reducing cravings and overeating. Additionally, super greens provide a wide range of essential vitamins, minerals, and amino acids that may be lacking in a calorie-restrictive diet. By ensuring your body receives the necessary nutrients, super greens can help maintain a healthy metabolism and support your weight loss journey.
Incorporating Super Greens into Your Diet
Super greens can be consumed in various ways, including mixed with water or other beverages, added to soups or dressings, or incorporated into smoothies. It's important to follow the recommended dosage and instructions provided by the specific brand of super greens you choose. While super greens can be a valuable addition to your diet, it's essential to maintain a balanced and healthy eating plan overall.
Does AG1 Help Weight Loss?
AG1 does not directly affect weight loss on its own. Other super greens can contain ingredients more suited to weight loss. It is primarily promoted for its ability to provide essential nutrients, support gut health, boost energy, and aid in recovery. While AG1 may support overall health and well-being, it is not specifically designed for weight management purposes. However, incorporating AG1 into a balanced diet and exercise routine may contribute to a healthy lifestyle, which can indirectly support weight loss efforts.
Do Greens Powders Help You Lose Weight?
The answer is that they can have some impact, particularly if you’re replacing a sugary drink or something else unhealthy, but not hugely. Super greens offer a convenient and nutritious way to support your weight loss goals. They provide a wide range of health benefits, including reduced inflammation, improved digestion, and increased satiety. By incorporating super greens into your diet, you can ensure that your body receives the necessary nutrients while managing your weight effectively. Remember to consult with a healthcare professional before starting any new supplement regimen. With the right combination of super greens and a healthy lifestyle, you can achieve your weight loss goals and enhance your overall well-being.
References
1 - https://pubmed.ncbi.nlm.nih.gov/23235664/
2 - https://www.psu.edu/news/research/story/research-suggests-green-tea-exercise-boost-weight-loss-health/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176035/
5 - https://pubmed.ncbi.nlm.nih.gov/29345213/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7061888/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582779/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010674/
9 - https://www.nccih.nih.gov/health/acai
