Supplements for Our Fat Loss Diets
Disclaimer: Although I am a certified personal trainer and sports nutritionist, please check with your physician or a certified dietitian before adding any dietary supplements to your diet. The content below contains some affiliate links, if you purchase something, I get a small commission. For these recommendations, I make about $1-6. Thank you if you purchase via my links! That is the only way this website makes money. Even if you don’t- you are free to ask me whatever you want and I’ll still try to help out.
Below are the 3 supplements that I consider absolutely necessary. I’ll tell you why too.
These recommendations will cost you a TOTAL of ~$3/day. You might save money on food in the process.
I don’t put ‘stuff’ on the mandatory list unless I think you really need it. I also don't put garbage that doesn't work or stuff I don't use.
I used to take TONS of supplements, it was a total waste of my money. Remember, supplements are meant to ‘supplement’ for nutritional deficiencies. Low-carb diets can have various deficiencies.
There will be comprehensive reviews of ALL these supplements in the near future.
Below we provide places you can get the supplements from, i-Supplements.com and Amazon.com.
While most people prefer Amazon.com (as do I), you'll have to buy the supplements from a couple of different vendors and pay shipping a couple of different times. If you are purchasing more than one supplement, I encourage you to use i-Supplements.com. The fat loss pill, arguably the most important supplement, isn't available on Amazon.com.
The 3 Mandatory Supplements
1) BCAA Complex - Preserve Muscle, Target Fat (Muy Importante)
Branched-chain amino acids, BCAA's, are arguably the most important supplement in the entire program.
In short- BCAA’s allow your body to burn FAT instead of burning MUSCLE.
Without this supplement, with aggressive low-carb dieting- you will end up “thin-fat,” I guarantee that. I’ve experienced that 2 times before and I literally ate away most of the muscle that I spent months building. I will NEVER do a weight loss program without BCAA’s.
You know how guys take steroids to prevent muscle loss when they diet? Well BCAA’s aren’t steroids, but for the natural trainee, they are the VERY BEST supplement you can have to preserve your lean mass in my opinion.
I suggest the formula below- they are inexpensive and taste wonderful. In the diet, I recommend taking them before training and during training, but honestly- you CAN’T get enough BCAA’s. Drink up. Take them on an empty stomach.
Certain protein powders contain BCAA's. Unfortunately, when BCAA's are consumed with other amino acids (and calories) they don't seem to get absorbed well. I thought the BCAA's in my protein powder were enough- I was seriously mistaken. Furthermore, there's no solid foods that provide significant amounts of BCAA's in the clinically tested ratio 2:1:1.
Branch-chained amino acids have been around a long time, they are clinically proven to prevent muscle loss. In my opinion, they are one of the most underrated supplements of all-time.
Here are some university studies published in medical journals-
- "Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids..."
International Journal of the Society of Sports Nutrition; May 2012.
- "Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise."
Journal of Nutrition; January 2006.
- "Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise." Journal of Nutrition; June 2004.
2) Fat Burner - Kill Fat & Appetite, Increase Focus & Motivation
After BCAA's, I consider a high-quality fat burner the most important dietary supplement if you want to aggressively (but safely) shed fat. It makes cardiovascular and weight training a breeze when it would be otherwise pretty difficult on an empty stomach. I never liked aimlessly jogging in place on a treadmill, with a fat burner - it's not only tolerable, it's a pleasure. If you have tried ephedrine supplements, you probably know what I'm talking about. They are the real deal. There is widespread use among fitness competitors and professional athletes, some of the more healthy people in the world.
Please make certain you do not have any cardiovascular conditions and speak to your physician before using any fat burners, especially ephedrine based formulas.
- Lipodrene WITH Ephedra is not sold on Amazon.com anymore
Isn't ephedra illegal?
No, but it was taken off the market for a brief period of time. Federal judges decided the ban was completely unconstitutional since it has a long track record of safety if used as directed by healthy adults.
3) Greens Formula- Organic Fruits and Vegetables
I don’t have time to cook, I don’t have the patience either.
It’s hard enough to cook 3 meals, let alone 5.
While you can cook the above meals quite quickly- buying, washing and cooking vegetables takes much longer. Furthermore, as I've learned- if you aren't eating organic vegetables, there's a good chance that your "regular" vegetables have about ZERO nutritional content - especially if they are imported from Mexico (no offense). Non-organic vegetables are mass-grown, regrown and regrown again in soil that hasn't been fertile for decades.
But specifically- low-carbohydrate diets tend to lack fruits and vegetables. Although neglecting vegetables won’t really impact your weight loss, it’s simply not healthful to miss out on your greens (and reds). I'm serious, it matters big time and I'm no hippie.
Problem solved- get a greens formula.
2 scoops of this formula has more vitamins, minerals and antioxidants than you could get by eating a full salad or bowl of fruit with every meal.
Believe it or not- this organic formula is significantly more nutrient-dense than the fruits and vegetables you’ll find in just about any grocery store. Yeah- better than solid food. Long ago, I thought that eating "natural" solid food was always “better” than taking a supplement. In this case it’s not true. It's completely natural anyway, it's made from organic fruit and vegetables that are exponentially more healthful than the food at our "regular" grocery stores. It tastes amazing too and ultimately is less expensive than buying vegetables.
In fact, regardless of what diet you follow, the average person doesn't consume enough fruits and vegetables and would significantly benefit from this supplement. I usually don't "push" stuff, but this one is a great one.
- Good Looking Loser’s Greens Formula (Amazing Chocolate Flavor)
(1/17/2013- I updated my recommendation: This Chocolate Silk Flavor is ABSOLUTELY incredible.)
Remember, we take supplements to ‘supplement’ (replace) dietary deficiencies, this formula will do that and then some.
About $3 Dollars A Day
Those are the 3 mandatory recommendations.
They will run you a TOTAL of about $3/day.
You may find yourself saving money on food, with the appetite suppression from the fat burner, you will be eating less.
Optional, But Recommended Supplements
These supplements will assist your fat loss efforts, I don't consider these supplements mandatory.
I'll tell you why.
1) Protein Powder - Additional Quick Absorbing Protein Source
It may surprise you that I don't consider protein powder a mandatory supplement. My view of protein powder has changed over the past 4 years. In college, I used to train with Mr. Tampa, he never used ANY protein powder and he is an elite bodybuilder.
That said, protein powder still may assist your fat loss efforts, especially if you don't have time to prepare 4 or 5 solid-food meals a day. Plus, the taste of protein powder(s) I recommend will BLOW YOUR MIND. Through the years, I've probably spent over $10,000 on protein supplements- and these 2 are the VERY BEST TASTING.
Just make them the way I suggest, you won't be disappointed. :)
The first one tastes like a McDonald's Oreo McFlurry.
The second one tastes like a Nutter Butter candy bar with ice cream.
Both taste as good as premium full-fat ice cream in my opinion.
OR
I recommended both brands to ALL of my clients when I was a personal trainer and sports nutritionist. For the handful of celebrity clients I worked with, I made them a shake during our initial consultation and all of them hired me within less than 24 hours. All of them. They are addicting and reflected very well upon my little business. Like I mentioned, there’s a small “learning/perfection curve” when you are learning to make them.
How to making the Best Protein Shake(s) Ever- (coming soon)
- How to make the Beverly Cookies and Cream "Loser Oreo" Shake
- How to make the Oh Yeah! "Loser Nutter Butter" Vanilla or Chocolate Shake
2) Multivitamin - Essential/Non-Essential Nutrition & Crazy Dreams
If you already take a multivitamin, just use that one. If you don’t, please get one.
The greens formula will provide the majority of your essential nutrients, but this supplement will provide the rest and then some.
You won’t be eating fruit on this diet, so we need to ‘supplement’ for the missing vitamins, minerals and antioxidants. Your average multivitamin will have more nutrients than 10 servings of non-organic fruit anyway. With a multivitamin you are guaranteed to get your nutrients. Conversely, with non-organic solid-food, grown in unknown-quality soil- there’s no telling how nutritionally rich or void it is.
This multivitamin is super inexpensive and will give you crazy, fun, vivid dreams (usually a sign of quality sleep and growth hormone release)!
3) Fiber Supplement - Blood Sugar & Appetite Control
Like fruits and vegetables, regardless of what diet you follow- you are likely lacking dietary fiber. Mine certainly is, always.
Low-carb diets, in particularly, are deficient in dietary fiber. We are talking HIGHLY DEFICIENT.
Furthermore, fiber is an excellent if you are trying to lose weight for 2 main reasons-
- Soluble fiber provides blood sugar control and keeps your insulin levels stable.
- Fiber also helps you control your appetite by making you feel "full" for significantly longer. If you find yourself hungry while following one of our diets, dietary fiber is a good alternative to appetite suppression from stimulants.
It makes sitting on the toilet an absolute joy too.
Dr. Jonny Bowden PhD. (CNS) considers fiber the very best supplement for weight control. It's inexpensive too.
- Good Looking Loser's Fiber Supplement
(i-Supplements)
I take a fiber supplement about 15 minutes before meals for the blood sugar control. Don't take it post-workout however.
4) Liver TABS - High-Quality, Super Inexpensive Protein Source
This is not a supplement to "protect" your liver like many bodybuilders and athletes use when they take oral anabolic steroids.
This is liver. The stuff you eat (or don't eat).
Old school bodybuilders used to eat lots of liver to pack on huge amounts of solid, strong lean mass. Liver is absolutely packed with animo acids that help promote muscle growth and [in your case] preserve muscle while you are losing fat.
The only problem with the liver that old school bodybuilders ate was- It was full of fat. (and it tastes awful)
This supplement is defatted liver from healthy, muscular Argentine cows. It has all the benefits of solid-food liver without the drawbacks- it's packed with nutrition, fat-free and doesn't taste awful (it's in pill form). It's super inexpensive, convenient and probably better than most non-organic food we are eating. One bottle of 500 tables will last you 2 months or more.
You can add a significant amount of high-quality protein for pennies a day.
Most bodybuilders and athletes just pop these pills during the day, 4 or 5 at a time. The pills are quite big, so swallow them one at a time.
