By Corey Lewis, CPT, CSCS
Nowadays, you can’t walk past a shop without seeing some sort of CBD product. CBD oil is currently the golden child of the health and wellness world. The multi-billion-dollar industry is booming and only set to expand. Like any new trend, there are often unsupported claims about CBD oil that arise. CBD oil may be beneficial for a number of health conditions including anxiety and depression, but can it really help you lose weight?
When it comes to losing weight, you need to find something that works for you. There isn’t a one-size-fits-all weight loss diet, but by making healthy lifestyle choices and exercising regularly, you can kickstart your weight loss journey. Don’t fall for fad diets; in the long term they won’t help you keep the weight off.
Low-carb diets are one of the most popular diets for weight loss, and have been used for decades. There are several types of low-carb diets, such as the ketogenic diet and the Atkins diet. This type of diet aims to get your carb intake down to 20 to 150 grams per day. The idea is that it’s meant to force your body to use fat for energy instead of using carbs.
Many people following a low-carb diet enter a metabolic state called ketosis, which involves your body producing ketones out of fat and using them for energy. Numerous studies have found that people following a ketogenic diet have lost twice the amount of weight compared to a low-fat, restricted calorie diet. Whether you swear by the keto diet, vegan diet, or intermittent fasting, there is no one perfect weight loss diet.
You can start by taking simple steps to lose weight, which may mean cutting back on sugars and starches or upping your protein intake. Eat a variety of whole foods and stay away from processed foods as much as possible. Drink plenty of water throughout the day and get a minimum of seven hours of sleep every night.
We all know that your body needs vitamins and minerals to thrive, but most of us can’t say with certainty that we consume the recommended daily amount. Although whole foods are the best source of minerals and vitamins, it’s not always possible to get everything you need. To provide your body with the best chance to lose weight sustainably, here are four must-have minerals, supplements, and vitamins you need in your diet.
Magnesium is involved in over 600 enzyme reactions in the body. Roughly 60% of the magnesium in your body is in the bone, and the rest is in tissue and muscles. It’s responsible for controlling blood glucose levels, producing energy, maintaining strong bones, and ensuring your nervous system functions smoothly. Nuts and seeds are a great source of magnesium, and perfect to snack on in small amounts throughout the day.
Roughly 5% of people in America meet the daily target for fiber—which means a staggering 95% of people aren’t eating enough fiber. There are a number of reasons why you might not be getting enough fiber. It could be down to the popularity of low-carb, high-fat, moderate-protein diets; although they support weight loss, getting enough fiber in your diet can be tricky. Fiber promotes a healthy digestive system, regular bowel movements, and supports weight loss. Good sources of fiber include dark leafy green vegetables, legumes, and brown rice.
The gut is a complex system made up of tens of trillions of microorganisms. Probiotics add good bacteria to your gut while prebiotics nourishes the bacteria that’s already in the digestive tract. The bacteria in your gut can influence your health and fitness in a number of ways. These include how your food is digested and whether you feel hungry or full. Good sources for friendly bacteria include whole grains and fermented foods like kombucha and sauerkraut.
Vitamin D is one of the essential nutrients the body needs. It helps you absorb calcium, which builds strong bones and teeth. A vitamin D deficiency can lead to muscle pain, weakness and brittle bones. If you live in a climate where the sun isn’t always shining, then a vitamin D supplement is often recommended.
CBD oil claims to treat a variety of ailments including insomnia, glaucoma, Parkinson’s disease, and acne. Although CBD oil is used for a number of health-related issues, there isn’t a great deal of research on all of the oil’s potential benefits. This includes the possible role it could play in helping weight loss. There is, however, promising research supporting its effects on epilepsy and pain.
In 2018, the FDA approved its first-ever drug containing an active ingredient from the marijuana plant, Epidiolex. The drug contains CBD and people use it to treat two rare and severe forms of epilepsy. One study measured the effects of CBD oil on 214 people with extreme epilepsy. It found that CBD oil usage reduced their seizures by an average of 36.5%.
Historically, marijuana has been used to treat pain as far back as 2900 B.C. Some studies have found that CBD may help to reduce pain by interacting with the body’s endocannabinoid system. Research has shown that a combination of THC and CBD such as Sativex may be useful in treating chronic inflammation. One study found that Sativex improved pain and sleep quality in 58 people with rheumatoid arthritis.
When it comes to weight loss, there is no one perfect solution that will fit every individual. Trends come and go, and although people claim that CBD is a miracle cure, you should look at the evidence to support any claims. If your aim is to lose weight and keep it off, whatever diet you follow needs to be sustainable in the long term. Exercise regularly, eat healthy, and start off by taking simple steps on your weight loss journey.