What are natural fat blockers?
Natural fat blockers are supplements that can help with weight management.
They ensure that fats are not completely absorbed into your body, but leave the body again through the bowel movements.
This might sound too good to be true, but how effective are they really? Let's take a closer look.
Natural Fat Blockers vs. Chemical Fat Blockers
Natural fat blockers contain ingredients that occur naturally in foods or herbs.
Examples of these are Chitosan and Nopal.
Fat blockers with natural ingredients usually have fewer side effects than chemical fat blockers, which can sometimes cause stomach and intestinal complaints.
How do natural fat blockers work?
Natural fat blockers contain plant extracts that bind fat molecules or block the action of certain enzymes.
By doing this, they prevent fat from being broken down in your intestines and absorbed by your body. Instead, the fat leaves your body through your bowel movements.
Types of fat blockers
There are different types of fat blockers depending on how they perform this task.
Below is an explanation of the most important types:
1. High-fiber fat blockers (such as Nopal extract)
Fiber-rich ingredients also bind fat in the intestines and ensure that it is not absorbed, but leaves the body through the stool.
2. Fat binders (such as Chitosan)
Fat binders bind directly to fat molecules, preventing them from being absorbed by your intestines and excreted in your stool.
3. Lipase inhibitors (such as Phaseolus vulgaris)
This blocks the enzyme lipase, which is needed to break down fats. As a result, fat molecules cannot be digested and absorbed by the body.
The 3 most used ingredients
These 3 commonly used ingredients are often found in natural fat blockers:
1. Nopal extract (Neopuntia®)
This is a Mexican cactus that is rich in fiber. This fiber forms a gel-like substance that can bind fat molecules, helping to reduce fat absorption. (4)
2. Chitosan
is a natural substance extracted from the shells of shellfish. It literally encapsulates fat molecules , preventing them from being absorbed in the intestines. Instead, the fat molecules leave the body in the stool. (1)
3. Phaseolus vulgaris
This is the official name for the common bean (the one you use in bean soup, for example) is often referred to as a lipase inhibitor.
While some studies show that this bean may indeed contribute to reduced fat absorption, there isn't enough convincing evidence to say that it has a significant impact on fat absorption or weight loss. More research is needed to confirm the extent of the effect. (2) (3)
Tips to get more out of your supplement
To get more out of your natural fat blockers, I have a few more tips for you:
- Start low and increase slowly: If you're new to fat blockers, it's best to start with a lower dose and gradually increase it to see how your body reacts.
- Drink plenty of water: Fibers like those in Nopal and Chitosan need water to function properly, so make sure you drink plenty of water.
Do Natural Fat Blockers Really Work?
The effects of natural fat blockers can certainly aid in weight loss, but the results are often subtle.
They ensure that you absorb less fat from your diet, but it is important to understand that this does not automatically mean that you will lose weight quickly.
Natural fat blockers work best when combined with a healthy diet and regular exercise.
So they can be an additional tool, but they are not a magic solution in themselves.
Conclusion
Natural fat blockers aren't a miracle cure. They can certainly help with weight loss, but only if combined with healthy habits.
They help you absorb less fat, but the biggest step remains to optimize your diet and exercise.
Sources used
1. Moraru, C., Mincea, M. M., Frandes, M., Timar, B., & Ostafe, V. (2018). A Meta-Analysis on Randomized Controlled Clinical Trials Evaluating the Effect of the Dietary Supplement Chitosan on Weight Loss, Lipid Parameters and Blood Pressure. Medicina , 54 (6), 109. https://doi.org/10.3390/medicina54060109
2. Ramírez-Jiménez, A.K., Reynoso-Camacho, R., Tejero, M.E., León-Galván, F., & Loarca-Piña, G. (2015). Potential role of bioactive compounds of Phaseolus vulgaris L. on lipid-lowering mechanisms. Food Research International , 76 , 92–104. https://doi.org/10.1016/j.foodres.2015.01.002
3. Onakpoya, I., Aldaas, S., Terry, R., & Ernst, E. (2011). The efficacy of Phaseolus vulgaris as a weight-loss supplement: a systematic review and meta-analysis of randomized clinical trials. British Journal Of Nutrition , 106 (2), 196–202. https://doi.org/10.1017/s0007114511001516
4. Onakpoya, I. J., O'Sullivan, J., & Heneghan, C. J. (2014). The effect of cactus pear (Opuntia ficus-indica) on body weight and cardiovascular risk factors: A systematic review and meta-analysis of randomized clinical trials. Nutrition , 31 (5), 640–646. https://doi.org/10.1016/j.nut.2014.11.015
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