Best Weight Loss Supplements
This article is not about some new “miracle” natural supplement that will melt fat away.
People keep find those but we still keep getting fatter as humans.
This is about supplements that help you lose fat safely and effectively and that I personally am taking.
Remember, supplements are to “supplement” your diet. Although I will have an occasional protein shake or meal replacement shake, and they can be valuable, we are going to cover supplements here.
You need to be eating reasonably healthy first!
We really want to specifically lose fat, not “weight”
Although the article is named “Best Weight Loss Supplements” we really want to lose fat, not muscle or bone or hair or . . .
In the 90s I used the ECA stack – ephedrine hydrochloride, caffeine, and aspirin. A lot of people did. It worked. It had side effects certainly. Although it only made me feel bad, Wikipedia’s listing of side effects is scary!
The PAGG Stack I personally take:
I am now taking a PAGG stack, which I learned about from the The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman. Side effects apparently are none (disclaimer: I have no medical training. Check with your doctor FIRST!).
We’ll discuss each of the compounds in the “stack” (or combination) and then how to take them for maximum effect.
Jump to the bottom if you want to skip the details
Policosanol: Policosanol is an extract from plants, specifically plant wax, and often comes from sugar cane. It is perhaps somewhat controversial and my favorite supplement superstore doesn’t even carry it. It may also lower bad cholesterol levels and raise good cholesterol levels.
ALA or Alpha-Lipoic Acid: ALA is a strong water and fat soluble antioxidant that occurs naturally in some foods but in small quantities. It supposedly works by mimicking insulin and increasing insulin sensitivity.
For our purposes, ALA kicks butt because it helps store carbs in muscle and in your liver instead of as fat.
Garlic Extract: Garlic and garlic extract are used for many purposes. Garlic extract that delivers high doses of “allicin” like the one recommended (or read the label, the suggested one delivers 3200mcg per 350mg or pill) are recommended.
Green Tea Favanols (Epigallocatechin or EGCG): EGCG is used for many things. It appears it also help steer carbs to muscle for storage instead of fat cells, much like ALA, and also may speed up the normal death of fat cells and help prevent rebound/yoyo diet syndrome.
Taking the PAGG stack is simple:
First the doses are:
Policosanol: 20-25mg per dose (I take 25)
ALA: 100-300mg per dose (I take 100)
Garlic Extract: 200-350mg (I take 350)
Green Tea Favanols: 325mg (I take 326.5mg, close enough, which comes in a 725mg decaffeinated green tea extract pill)
Just click on the links above to see the actual supplement products I take.
Follow the dosing schedule below best you can for 6 days a week, skipping one day a week, and taking one week off every two months.
Before breakfast, lunch, and dinner (3 times a day) take AGG.
Before bedtime, take PAGG.
If you miss a dose or happen to take it after or during a meal, don’t panic, you do not need to be perfect for it to have an effect. Of course it’s also not magic and if you are living on junk food, regular midnight pizzas, and only excercise when you get up to grab more beer do not expect ANY effects!
You need a reasonable diet to succeed (no, not “perfect” – you can have the odd midnight pizza!)
Of course consult your doctor first before starting.
I did, really, and he gave me the green light.
Joe
I’m also fallowing the PAGG supplement regiment and have a couple comments and questions. I have read the 4 hour body – great book, although parts of it read like the diary of a mad scientist as the author Tim Ferris states.
The part of the book on the diet including the PAGG stack I’ve read several times, and I also buy my supplements from Amazon like you do. Much cheaper than locally.
First, the supplements do nothing if you are eating like crazy. Like you said, it’s no miracle but should be used in conjunction with reasonable eating.
I find if I sort my pills first thing in the morning I’m less likely to forget a dose. I usually carry them in a little pill box from the drug store so that I have them with me at work, etc.
Also I’ve found if I miss the occasional dose, although I try not too, it doesn’t make any difference. I miss maybe one every 3-4 days accidentally.
Ted Baldwin
Joe,
Missing the occasional dose is no big deal – we all do. The most important not to skip is the one before bedtime, which is PAGG instead of AGG (for the other three throughout the day). That said, I most often miss my PAGG, very often on cheat day when I may have had a drink or more, and also since I very often fall asleep reading (often on bodybuilding and nutrition!). Missing once or twice a week seems to have no effect.
I also use one of those pill organizers I can easily carry with me – I actually have two, and one is in the car just in case I run late doing whatever.
Cary
I’ve been doing the 4 Hour Body Diet (I like calling it “The Slow Carb Diet” myself) while hitting the gym regularly. for about 8 weeks with noticeable positive results!
I’ve added the PAGG about 2 weeks ago, so cannot comment on its effectiveness yet, but can say that taking the supplements 4 times a day really helps me stay on the diet!
Constant reminders . .
Bobo
I agree, and although I believe it’s making a positive different, the biggest effect for me is motivation. Every time I take the stack (4 times a day) I’m reminded to stick to my diet!
And yes, it is working!