The quest for effective and sustainable weight loss solutions has led many to explore the potential of natural ingredients. From ancient herbal remedies to modern superfoods, the world of natural weight loss is vast and varied. This article delves into some of the most popular and promising nature-made weight loss ingredients, examining their purported benefits, scientific evidence, and potential risks.
The Appeal of Natural Weight Loss Solutions
In a world saturated with quick-fix diet plans and synthetic weight loss drugs, the allure of natural ingredients is undeniable. Many individuals prefer natural options due to their perceived safety, fewer side effects, and holistic approach to health. Nature-made weight loss ingredients often work by supporting various aspects of metabolism, appetite control, and overall well-being, rather than simply suppressing appetite or blocking fat absorption.
"Natural Mounjaro" Recipe: A Viral Trend
Recently, a wellness drink dubbed the “natural Mounjaro recipe” has gained significant traction on social media. Inspired by the prescription medication Mounjaro (tirzepatide), this homemade beverage is touted for its potential to aid weight loss and improve metabolic health. The recipe typically involves mixing:
- 1 tablespoon of apple cider vinegar
- Juice from half a lemon
- ½ to 1 teaspoon of grated ginger
- 1 teaspoon of raw honey
- 1 cup of warm (not hot) water
Some variations, like the Brazilian Mounjaro Recipe, include butterfly pea flower for added color and antioxidants. Other common tweaks involve additions like cinnamon (for blood sugar support), cayenne pepper (for thermogenesis), or aloe vera.
Understanding the Ingredients and Their Purported Benefits
The popularity of the natural Mounjaro drink stems from the individual health benefits associated with its ingredients:
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- Apple Cider Vinegar: Some studies suggest that apple cider vinegar may help improve glycemic control, blood pressure, oxidative stress, and lipid profile in individuals with type 2 diabetes and dyslipidemia. However, it's essential to note that apple cider vinegar is acidic and can erode tooth enamel.
- Lemon Juice: Lemon juice may influence glycemic response, satiety, gastric secretions, and emptying after bread consumption.
- Ginger: Ginger has been shown to have gastroprotective effects and may enhance the thermic effect of food, promoting feelings of satiety.
- Honey: Raw honey offers various health benefits, including antioxidant and antibacterial properties. However, it is still a form of sugar and should be consumed in moderation.
Important Considerations
While each ingredient in the natural Mounjaro recipe has some scientific backing for metabolic, digestive, and immune support, there is no evidence that the drink can deliver prescription-level weight loss results. It is also crucial to be aware of potential interactions with medications and to consult a healthcare provider before adding this drink to your daily routine, especially if you have existing health conditions.
It is important to clarify that this homemade drink is not a substitute for any pharmaceutical therapy. Prescription Mounjaro, with the active ingredient tirzepatide, is a once-weekly injectable medication approved for the treatment of type 2 diabetes and, more recently, for chronic weight management in adults with obesity or who are overweight with at least one weight-related condition (Zepbound). Tirzepatide is the first and only dual glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1) receptor agonist. It works by mimicking the action of these two incretin hormones, which are released from the gut after eating.
Berberine: Nature's Ozempic?
Berberine has gained attention as a potential "nature's Ozempic" due to its effects on weight loss and metabolic health. This bioactive compound is a plant alkaloid found in shrubs like Oregon grape and barberry, with a long history in Ayurveda and traditional Chinese medicine.
How Berberine Works
Berberine is believed to work through multiple mechanisms, including:
- AMPK Activation: Berberine activates an enzyme called AMP-activated protein kinase (AMPK), which plays a crucial role in regulating energy metabolism.
- Glucose and Lipid Metabolism Support: Nature Made®’s product is made using the extracts the natural compound Berberine from the roots of the Indian Barberry (aka Berberis aristata) and uses this clinically studied Berberine Phytosome in a supplement to support healthy glucose and lipid metabolism in older adults with a calorie-restricted diet.
Forms and Bioavailability
Berberine is found in several plants in the Berberis genus, though many of those are not particularly bioavailable. A phytosome is a nutrient delivery mechanism that involves encapsulating the intended nutrient in a lipid layer to aid in the body's absorption. Nature Made® uses the BERBEVIS® phytosome to encapsulate Berberine in a phytosome matrix, increasing its bioavailability by five times that of standard Berberine hydrochloride.
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Safety and Usage
A Berberine supplement is considered safe for most individuals. Always follow the suggested use when taking a dietary supplement; Nature Made® Better Absorption‡ Berberine Phytosome Capsules recommend taking one capsule two times daily with water for at least two months.
Cautions
Berberine, for example, is unlikely to reduce appetite and potentially leads to very little, if any, weight loss. There are too many unknowns about the alternative products. Because I don’t really know if they work, I certainly, as a doctor, wouldn’t recommend them. There could be a downside.
Other Natural Ingredients for Weight Loss
Beyond the "natural Mounjaro" recipe and berberine, numerous other natural ingredients are believed to support weight loss and overall health. These include:
Carnosine
Carnosine is an amino acid made in the body by combining the amino acids beta-alanine and histidine. Herbal supplements for weight loss such as carnosine may be of special importance for vegetarian and vegan diets.
Omega-3 Fatty Acids
Diets low in omega-3s are linked to higher inflammation, which leads to decreased insulin sensitivity in cells.
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Spirulina
A natural fat burner, this blue-green alga is packed with vitamins, minerals, and phytonutrients, including antioxidants, tocopherols, and phenolic compounds. It’s one of the hardest-working superfoods out there. Spirulina has been shown to decrease appetite, inflammation, and body fat in one study over the course of 12 weeks . In addition, studies find it also modulates the production of oxidative stress produced by excess body fat.
Collagen
Collagen is the most abundant protein in the body. Its power to heal the gut and satiate appetite might be behind its use for weight loss. Collagen, like other proteins, helps to activate your fullness hormone, leptin.
Medium-Chain Triglycerides (MCTs)
Medium-chain triglycerides (MCTs) aren’t new, but they’ve become popular as a main ingredient in high-fat coffee blends. They are a popular part of ketogenic weight loss supplements. Their special molecular structure bypasses normal digestion, passively diffusing MCTs straight to the liver. Then, they are further broken down into free fatty acids. The best part about MCTs is that we don’t store this type of fat if our body does not need it at the time.
Probiotics
Healthy gut bacteria are the key to many different metabolic processes, and healthy weight loss is one of them.
B Vitamins
For a healthy liver and weight loss, B vitamins provide some of the most valued nutrients for the body and are sometimes the hardest to get in diets. There are eight different B vitamins, and they function optimally synergistically, or when combined in the proper ratios. Vitamin B1 helps the body utilize carbohydrates for energy. Differently, B6 is essential for facilitating movement, metabolism, and blood flow and for managing the adrenal glands’ response to stress.
Cruciferous Vegetables
Broccoli, cauliflower, cabbage, and leeks, or any vegetable in the cruciferous family, help support natural detox pathways that play a role in a well-functioning metabolism. If your diet is low in these foods, adding a high-quality greens supplement can support your weight loss goals.
The Importance of a Holistic Approach
It's crucial to recognize that no single natural ingredient or supplement is a magic bullet for weight loss. Effective and sustainable weight management requires a holistic approach that encompasses:
- A Balanced Diet: Focus on whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, and healthy fats.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises.
- Adequate Sleep: Prioritize getting 7-9 hours of quality sleep each night to support hormone balance and metabolic function.
- Stress Management: Practice stress-reducing techniques such as yoga, meditation, or spending time in nature.
The Role of Supplements
While supplements can be a helpful addition to a healthy lifestyle, they should not be viewed as a replacement for fundamental habits. Supplements can help fill nutritional gaps, support metabolic function, and enhance the effects of diet and exercise.
GLP-1 Supplements: Proceed with Caution
Weight loss with Ozempic or Wegovy can be effective, but expensive. Enter so-called GLP-1 supplements that have taken on the nickname “nature’s Ozempic.”They’re much cheaper than the injectable prescription drugs, and include berberine, gummies and drink mixes infused with oatmeal and tea.
Ozempic, a Type 2 diabetes medication, and its sister drug Wegovy, which is specifically approved for weight loss, both contain semaglutide, which mimics GLP-1. Food and Drug Administration and has been shown to suppress appetite, leading people to lose weight, said Dr. Roshini Raj, a New York gastroenterologist.
“What’s very misleading, in my opinion, is a lot of these supplements have the term GLP-1 on the bottle, but they do not contain GLP-1. They do not contain an agonist or a mimicking hormone,” Raj said in a TODAY segment that aired on Thursday, Sept. 19.
“They contain extracts, maybe from fruits or vegetables, that purport to boost your body’s natural GLP-1. But to me, that’s a big difference.”
Companies can get away with that because the supplement industry is not well regulated, and the FDA doesn’t approve the supplements, so little is known about the safety or efficacy of the products, she added, calling it “a bit of a Wild West.”
The emerging supplements claim to promote natural production of the GLP-1 hormone, but they undergo far less testing than drugs, said Dr. Hans Schmidt, a bariatric surgeon in New Jersey. They're not vetted by the FDA and there's no evidence they work, he added.
Doctors advised consumers to be careful.
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