Is It Bad To Eat Before Bed?

 

By Alyssa Hui 

Published on January 03, 2024

This Post was recently VeryWell.com

KatarzynaBialasiewicz/Getty

Key Takeaways

• Going to bed or lying down after eating a meal can cause symptoms like acid reflux, indigestion, or regurgitation, and can also interrupt your sleep.
• To avoid the health risks of sleeping too soon after a meal, experts generally recommend waiting at least a half hour after drinking fluids and at least 2–3 hours after having solid foods before lying down to go to sleep. 
• If you have to eat a late meal before bed because of work or busy schedules, experts recommend smaller, low-fat meals, because they’re easier to digest.

Ninety-one percent of Americans snack between dinner and bedtime, most often with ice cream, cookies, chips, popcorn, and candy.1 While a bedtime snack is typically harmless, going to sleep on a stomach full of snacks or a heavy meal can be detrimental to your sleep quality and your overall health.

When you go to sleep, your body is focused on rest and recovery, not digestion. Eating right before bed or at night can disrupt the digestive process, leading to discomfort, stomach issues, and a compromised metabolism.2 Over time, this can contribute to weight gain and related health conditions.3

“The size of the meal matters. Larger meals are generally more challenging for the digestive system to process, especially in a reclined position,” Madathupalayam Madhankumar, MD, a surgical gastroenterologist at iCliniq, told Verywell.

Health Risks of Eating Before Bed 

Going to sleep after a snack isn’t a huge issue, but dozing off after a large meal can lead to a range of symptoms, especially for people with conditions like hiatal hernia, obesity, and sleep apnea, Jesse Houghton, MD, board-certified in internal medicine and gastroenterology and Senior Medical Director of Gastroenterology at the Southern Ohio Medical Center, told Verywell.

Here are just a few of the problems you might find yourself dealing with if you eat too close to bedtime.

• Indigestion and acid reflux: A reclined position makes it possible for stomach acid to move up into the esophagus, contributing to indigestion or acid reflux. Madhankumar said this feels like a discomfort or burning sensation in the throat.4
• Sleep disruptions: If you experience acid reflux, your sleep quality may also be impacted. Eating a heavy meal right before bed can also keep your metabolism working hard and possibly raise your body temperature higher than is optimal for sleep, Jade Wu, PhD, board-certified behavioral sleep medicine specialist and Mattress Firm Sleep Advisor, told Verywell.
• Weight gain: Over time, the effects of consuming excess calories just before your metabolism is supposed to slow down for the night can contribute to weight gain. This can increase the risk of other health conditions like heart disease, diabetes, and high cholesterol, Houghton said. 

A 2015 study showed that night shift workers who consumed more of their total daily calories after dinner had higher rates of overweight, abdominal obesity, high triglycerides, and high cholesterol levels than daytime workers, and also had health concerns like impaired blood sugar (glucose) tolerance and decreased kidney function.3

When Should You Stop Eating Before Sleep? 

When to stop eating before bed depends on what you plan to eat. Different foods and beverages take different amounts of time to pass from the stomach to the small intestine, Houghton said.

Clear liquids like water and juice pass through the stomach the fastest. Full liquids, like protein shakes and coffee with creamer, will take longer. Solid foods, especially high-fat ones, are the slowest to digest.

“The longer after eating that you lay down to sleep, the better,” Houghton said, adding that a good rule of thumb is to wait at least a half hour after drinking fluids and at least two to three hours after eating solid foods before you tuck in for the night.

That two- to three-hour wait gives your digestive system enough time to process a meal effectively, making it less likely that you’ll experience acid reflux or indigestion, said Madhankumar.

 What's the Best Sleeping Position for Digestion?

What If You Have to Eat Before Sleep? 

If work or scheduling puts you in the position of having to eat a late-night meal and go to sleep shortly after, keep it light and simple.

“Smaller, low-fat meals are best, as they are less likely to distend the stomach and are easier to digest,” Houghton said.

Madhankumar suggests choosing easy-to-digest foods, like lean proteins (grilled chicken, fish, and turkey), as well as veggies, nuts, seeds, whole grains, and legumes. Try to avoid foods that are heavy, spicy, or high-fat, all of which can contribute to acid reflux, indigestion, and discomfort.

Drinking water can also improve digestion, but overdoing it can lead to reflux and regurgitation (not to mention prompting a middle-of-the-night bathroom trip).

If you can, stay upright for at least 30 minutes after you eat to reduce the risk of dealing with acid reflux when you go to bed, Madhankumar said. A little bit of light physical activity, such as taking a short walk, can also help with digestion.

What This Means For You

Eating too close to when you go to sleep can lead to acid reflux, indigestion, poor sleep, and even weight gain. Experts recommend waiting two to three hours after eating solid foods before going to sleep. If you have to eat a meal and go to bed shortly after, stick to something light and low-fat and try to stay upright for at least 30 minutes before you head off to sleep.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Can I Have A Cheat Day and Still Lose Weight?

 You’ve committed to eating healthy. You want to look and feel great and have already stuck to your diet for an entire week. You feel good about how you’ve done and think you deserve a gold star… or that cupcake that’s calling your name (especially the one with the extra layer of frosting on top). Maybe you even think you deserve a day off—a designated “cheat day.”

But are “cheat days” a good idea? Do these special days of indulgence help you reach your health goals? Or do they set you up on a seesaw of destructive eating habits?

In my experience, When You start cheating, whether it's a meal once a week or a cheat day, you will stop losing weight. Cheating will set you up for a yo-yo cycle of weight going down a couple pounds and then gaining it back, then losing and then gaining again.

Some say that giving yourself days of indulgence is giving yourself a needed break from your diet. These cheat days are a relief valve that helps you stick to healthier foods. Sounds okay, right. Wrong. Once you get used to cheating you won't stop. And cheating will become normal. If this is the way you want to go, try a fasting diet.

The philosophy behind this basically goes something like this: Healthy eating requires some willpower—willpower you’ve used to keep yourself from forbidden foods—so to reward your constraint, it helps to have one scheduled day (or meal) per week where you’re allowed to eat some of the treats you’ve been avoiding. When you give yourself a window to enjoy these off-limit foods, it’ll satisfy your cravings, replenish your depleted willpower, and, some studies suggest, even increase your production of the hunger-dampening hormone leptin while boosting metabolism.

So cheat days sound like a good thing, right? Not so fast. The logic behind these days has more than a few flaws, and it’s due to the psychology and physiology behind them.

“The very phrase ‘cheat day’ sets up enjoying a meal as something forbidden,” says Sondra Kronberg, R.D., executive director of the Eating Disorder Treatment Collaborative. “Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame.” This means that instead of enjoying everything we eat, we feel bad about ourselves when we eat something we consider “bad.”

What’s more, when we deem certain foods “bad” or “cheating,” the negative name doesn’t help us pump the breaks.

“When a food is off-limits, it can develop a specific, emotional charge,” explains Melanie Rogers, RD, a nutritionist and eating disorder specialist. “You begin obsessing over it, fantasizing about it, and looking forward to that ‘indulge day’ all week. Then, when you finally have access to it, you overeat.”

On the flip side, labeling foods as “good” or “healthy” can also backfire. Science shows when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. Yes, there can be too much of a good thing.

Along these same lines, thinking of a meal or snack as “healthy” can have a surprising effect on our hunger. Studies show merely considering items we put in our mouth as “healthy” can literally make us feel hungrier—especially if we select a “good-for-you” item out of obligation over something we’re truly hungry for.

WebMD article

Yes, this is a good post but I think it might be a little deep into the psychology of the "cheat day". The simple way to look at it is that changing what you eat is like someone who stops smoking. Have you ever heard of a smoker who was trying to quit and scheduled a "cheap day" in his or her week when they're allowed to smoke? The smoker would never stop, the smoker would always have the nicotine in their system and therefore wouldn't be able to quit.?

It's the same principle when you eat fatty foods or foods high in sugar or salt. You can form an addiction to those foods and that's why you crave those foods. Those are the addictions you have to change if you're going to change your diet. If I crave something salty, I get a celery stick and a salt shaker. I sometimes eat plain salted popcorn. There are dozens of things like hard-boiled eggs that you can salt and are still good for you. I don't believe the salt shaker will give you high blood pressure, but eating processed foods with a high sodium content will increase your blood pressure and can also cause food addiction. Frozen foods with high-fat content will do the same thing.

Having a "cheat day" in your diet will destroy your diet. If you like to have a reward for your hard efforts, buy a new pair of jeans after you lose two inches of belly fat. You will be much happier.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

 We always hear that we need to eat 3 well-rounded meals per day; breakfast, lunch & dinner. But what our bodies and metabolisms tell us, is that we need to be eating 5 - 6 small meals per day, essentially making each meal a "snack." Also, be sure to be eating every 2 - 3 hours to keep your metabolism boosted throughout the day! Now I have my breakfast foods at breakfast time (within 45 minutes of waking up) and I have my dinner foods at dinner time (chicken, rice, vegetables), but I also eat less of them at one time and spread them out throughout the day. I've recently seen an article that states you should not eat more than 400 - 500 calories in one sitting. This makes sense if your eating 6 times per day!

My Calorie Intake (estimate) Breakdown 

Breakfast: 394 calories + Green Tea

Snack: 202 calories

Lunch: 325 calories + Green Tea

Snack: 156 calories

Dinner: 358 calories + Green Tea

Dessert: 169 calories

Daily Calorie Intake = 1,604 calories

If you need help calculating what you should be eating, there are a lot of macro calculators out on the internet. The problem is they give different numbers. In fact, I got different numbers for TDEE, BMR, and Macros from almost every calculator. This makes it difficult to understand what you should be doing. Unfortunately, I don't have a good answer or solution to this problem right now, except to use a few different calculators and find values that make sense based on all the given values. Here are a few calculators I used to find my current macros.

The Healthy Eater

IIFYM

KatyHearnFit

BodyBuilding.com

FBG Girls

MuscleForLife

Keep in mind, that just because 2 calculators say the same thing, does not mean you should automatically use that count. It could simply mean they used the same formulas. It's important to stick as close as possible to your calorie goals to see the results that you want, but it's also crucial to eat when your body tells you it's hungry (when it needs more nutrients). It's also important to know when you are hungry or when you need water! If I'm between meals/snacks then I'll drink half of my water bottle and eat up to 5 almonds. That will usually tell me if I'm actually hungry. On the other hand, don't stuff yourself. If you're not hungry but you have more calories for the day than you are supposed to consume, it's okay. If this happens repeatedly re-evaluate when you are eating throughout the day, maybe you are eating too little calories in the morning? It's also smart to recalculate your macros every once in a while. Your intake needs will change as your body and goals change!

We always hear that we need to eat 3 well-rounded meals per day; breakfast, lunch & dinner. But what our bodies and metabolisms tell us, is that we need to be eating 5 - 6 small meals per day, essentially making each meal a "snack." Also, be sure to be eating every 2 - 3 hours to keep your metabolism boosted throughout the day! Now I have my breakfast foods at breakfast time (within 45 minutes of waking up) and I have my dinner foods at dinner time (chicken, rice, vegetables), but I also eat less of them at one time, and spread them out throughout the day. I've recently seen an article that states you should not eat more than 400 - 500 calories in one sitting. This makes sense if your eating 6 times per day!

My Calorie Intake (estimate) Breakdown 

Breakfast: 194 calories + Green Tea

Snack: 202 calories

Lunch: 325 calories + Green Tea

Snack: 156 calories

Dinner: 358 calories + Green Tea

Dessert: 169 calories

Daily Calorie Intake = 1,404 calories

If you need help calculating what you should be eating, there are a lot of macro calculators out on the internet. The problem is they give different numbers. In fact, I got different numbers for TDEE, BMR, and Macros from almost every calculator. This makes it difficult to understand what exactly you are supposed to be doing. Unfortunately, I don't have a good answer or solution to this problem right now, except to use a few different calculators and find values that make sense based on all the given values. Here are a few calculators I used to find my current macros.

The Healthy Eater

IIFYM

KatyHearnFit

BodyBuilding.com

FBG Girls

MuscleForLife

Keep in mind, that just because 2 calculators say the same thing, does not mean you should automatically use that count. It could simply mean they used the same formulas.

Now It's important to stick as close as possible to your calorie goals to see the results that you want, but it's also essential to eat when your body tells you it's hungry (when it needs more nutrients). It's also important to know when you are hungry and when you need water! If I'm between meals/snacks then I'll drink half of my camelbak water bottle and eat up to 5 almonds. That will usually tell me if I'm actually hungry. On the other hand, don't stuff yourself sick. If you're not hungry but you have more calories for the day that you are supposed to consume, it's okay. If this happens repeatedly re-evaluate when you are eating throughout the day, maybe you are eating too little calories in the morning? It's also smart to recalculate your macros every once in a while. Your intake needs to change as your body and goals change!

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

All About Calories

 Before you read this, Counting calories is a big part of losing weight. If you have tried to lose weight and always failed at it or just yo-yo around the same weight, give or take 10 pounds, then you need to read this. It's a common mistake to over-calculate your calorie burn rate. You have to consume fewer calories than you burn and not by a few, more like 500 calories a day fewer calories.

From verywell.com

Estimated daily calorie needs range from 1,600–2,400 calories for adult women and 2,000–3,200 calories for adult men. The exact amount varies depending on age, height, weight, and activity levels. As you age you need fewer calories. Smaller people need fewer calories. And very active people need more calories. This is where many of us make a mistake. What does very active really mean? For instance, I have a man cut my lawn, trim bushes, etc. He does 15 lawns a day and then goes back to his garage and cleans all his equipment, that's active.

This article reviews how to determine your daily caloric needs as well as guidance for weight loss or gain, the pros and cons of counting calories, and how to reach your goals.

How to Calculate Your Daily Caloric Needs 

Figuring out how many calories you need each day may prove tricky sometimes. The amount will vary from person to person.

The Dietary Guidelines for Americans estimate caloric needs range from 1,600–2,400 calories per day for adult women and 2,000–3,200 calories per day for adult men depending on age and activity levels.¹ The following uses the cited source's terms for sex or gender.

One method for calculating your individual calorie needs is with a formula called the Mifflin-St. Jeor equation. This equation estimates your resting metabolic rate (RMR), which is the number of calories your body burns at rest. It is the base energy level required to maintain basic life-sustaining functions such as breathing, digesting food, and circulating blood throughout the body. 

The Mifflin-St. The Jeor equation determines your RMR by sex, weight, height, and age.²

Step 1: Calculate your RMR:

• For females: (10 x weight in kilograms) + (6.25 x height in centimeters) – (5 x age in years) – 161 = RMR
• For males: (10 x weight in kilograms) + (6.25 x height in centimeters) – (5 x age in years) + 5 = RMR

After figuring out your RMR, adjust the number based on your usual daily energy expenditure or activity level. This is your active metabolic rate (AMR). 

You can calculate your AMR by multiplying your RMR by an assigned number representing different levels of activity, ranging from 1.2 for very sedentary to 1.9 for very active.

Step 2: Calculate your AMR:

• Sedentary (little or no exercise): AMR = RMR x 1.2
• Lightly active (exercise one to three days/week): AMR = RMR x 1.375
• Moderately active (exercise three to five days/week): AMR = RMR x 1.55
• Active (exercise six to seven days/week): AMR = RMR x 1.725
• Very active (intensive exercise six to seven days/week): AMR = RMR x 1.9

Your AMR represents the amount of calories you need to take in each day to maintain your current weight.

I tried the calculations myself and it is pretty accurate. I should be eating 2200 calories a day to maintain my weight and if what I read is correct I would have to consume 500 fewer calories per day if I were to lose weight. I've been working out and studying weight loss for the past decade and this is the first time I have seen calculations that actually work. 

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Natural Appetite Suppressants to Help Curb Your Appetite

Posted in VeryWell Health

 A natural appetite suppressant is a supplement or food that helps curb hunger or increase the rate of metabolism.

Many supplements marketed for weight loss are contaminated with dangerous substances.2 In general, their use is not advisable.

This article discusses some available natural appetite suppressants, their studied dosages, and their safety.

No one supplement or food will be able to help you achieve your weight management goals. And hunger is your body telling you it's ready for fuel. A healthy overall approach to weight management is the way to go. Work with a registered dietitian or registered dietitian nutritionist (RD or RDN) to determine your unique nutrition and movement needs and goals. You can even look for RDs with an Obesity and Weight Management credential.3 This means they've had additional, extensive training and certification in this area.

Sustainable Weight Management

 It is vital to note that a sustainable approach to weight management and overall health involves the following:

• Getting regular exercise that you enjoy 
• Managing stress
• Following a balanced diet
• Getting social support and mental health support where needed

A balanced diet rich in the following can help your overall health:

• Lean protein
• Fiber
• Healthy fats
• Fruit and vegetables
• Adequate hydration, especially from drinking water

Read on for more information about the uses and safety of appetite-suppressant supplements and foods.

Warning for Weight Loss Supplements

Researchers completed a study of adverse events due to supplements.6 The reports documented the following in some individuals 25 years and younger:

• Hospitalization
• Disability
• Death7

Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins:

• Muscle building
• Energy
• Weight loss7

In general, their use is not advisable.

What Appetite Suppressant Supplements Are Available?

Some supplements, nutrients, and foods have been studied for managing appetite or changing body composition.

Fiber

Fiber is a type of complex carbohydrate found commonly in plant-based foods. The human body cannot fully digest or absorb. It's a vital part of a healthy diet and comes in two primary forms:

• Soluble fiber: Gel-like, reduces cholesterol and blood sugar
• Insoluble fiber: Bulk-forming, promotes regular bowel movements8

Overall, fiber appears to decrease appetite by increasing satiety. Some evidence suggests that psyllium, glucomannan, and agar have the following properties:

• Decreases cholesterol levels
• Decreases blood sugar levels
• Decreases absorption of carbohydrates
• Delays gastric emptying 
• Promotes a feeling of fullness

Interactions: Fiber can decrease the absorption of certain medications, thereby decreasing how well they work. Take your medications at least two to three hours apart from fiber supplements.

Psyllium is a soluble fiber that forms a gel-like substance in the stomach, which creates a sensation of fullness and thereby decreases appetite.9

Dosage: The daily dose of psyllium is 3 to 10.5 grams (g) by mouth.9

Side effects: Common side effects of psyllium include stomach discomfort and bloating.9

Precautions: Do not take psyllium if you have appendicitis or intestinal blockage.

Interactions: Avoid taking the following medications within three hours of taking psyllium.

• Thyroid medications, like Synthroid (levothyroxine)
• Lanoxin (digoxin)
• Aspirin
• Macrobid (nitrofurantoin)10

Lean Protein

Getting enough protein from your diet is essential to help build and maintain muscle mass.

Uses: Protein consumption, such as whey protein, has had the following effects.

• Increased satiety hormones, in turn, helped to regulate appetite9  
• Reduced body weight and fat9 

Dosage: The International Society of Sports Nutrition recommends that exercising individuals consume at least 1.4 to 2.0 g of protein per kilogram (kg) of body weight (g/kg) daily.11 Average adults need around 0.8 to 1.0 g/kg.

Precautions: Caution should be taken if you have kidney or liver problems.11 Consult your healthcare provider or registered dietitian to determine the appropriate protein intake if you have kidney or liver problems.

Interactions: Protein can interfere with the absorption of levodopa (a medication used for Parkinson’s disease).

Calcium and Vitamin D

Calcium and vitamin D are essential for the following:

• Building and maintaining healthy bones
• Maintaining cardiovascular health
• Regulating hormones
• Regulating your immune system1213

Getting calcium from foods is generally better than getting it from supplements. Good food sources of calcium include the following:

• Dairy products (yogurt, kefir, milk)
• Dark, leafy greens14

Uses: One study examined the effect of 600 milligrams (mg) of elemental calcium and vitamin D, using 125 international units (IU) of vitamin D3, on people with the following characteristics.

• Aged 18 to 25 years
• Being overweight or having obesity
• Had a daily calcium intake below 600 mg

Calcium and vitamin D supplementation for 12 weeks helped with fat loss.15 Moreover, researchers suggested that vitamin D deficiency increased appetite.15

Calcium

Dosage: The recommended daily amounts of calcium are as follows.

• 19–50 years (males and females): 1,000 mg
• 51–70 years (males): 1,000 mg
• 51–70 years (females): 1,200 mg
• Older than 70 years (males and females): 1,200 mg16

Interactions: Calcium can interfere with the absorption of certain antibiotics, such as the following.

• Vibramycin (doxycycline)
• Cipro (ciprofloxacin)
• Levaquin (levofloxacin)

Medications used for an underactive thyroid, such as Synthroid (levothyroxine), also interact with calcium.

Consult your pharmacist about the appropriate timing of taking your medications and supplements.

Vitamin D

Vitamin D is best absorbed when taken with a healthy fat.

Dosage: The recommended daily amounts of vitamin D are as follows.

• 19–50 years (males and females): 600 international units (IU)
• 51–70 years (males and females): 600 IU
• Older than 70 years (males and females): 800 IU17

Interactions: Certain medications, such as Alli (orlistat), can block the absorption of fat-soluble vitamins like vitamin D.

Getting enough vitamin D is important, particularly during darker months or at higher latitudes.

Probiotics and Synbiotics

Probiotics are the beneficial gut bacteria or yeast. Prebiotics are nondigestible fibers that support the growth of those microorganisms. Synbiotics refer to the combination of both probiotics and prebiotics.18

Uses: Supplementation with synbiotics for three months increased the abundance of beneficial gut bacteria in people who are overweight or obese.19

Inulin, a type of fiber extracted from chicory, is a prebiotic that has the following effects in people with type 2 diabetes:

• Reduced weight
• Increased satiety
• Improved blood sugar levels

However, the effects of inulin on weight and satiety in people who are overweight or have obesity but do not have diabetes are unclear.9  

Dosage: The following dosages have been used in clinical studies.

Green Tea Extract

Green tea contains the catechin(potent antioxidant) epigallocatechin-3-gallate (EGCG) and caffeine.

Uses: Green tea has been shown to have the following effects.

• Increased fullness
• Decreased appetite1
• Blocked enzymes responsible for breaking down fat and carbohydrates9
• Driven gut bacteria to produce short-chain fatty acids, positively affecting gut health9

The caffeine in green tea has been proposed to contribute to the following:

• Appetite suppression
• Increased metabolism23

Dosage: Green tea extract doses range from 100 to 460 mg per day by mouth.9

As green tea contains caffeine, it is advised that you limit your caffeine intake to no more than about 300 mg if you are pregnant or breastfeeding.24  

Side effects: No side effects were reported in the studies.9

Precautions: Green tea may increase the risk of congenital disabilities caused by folic acid deficiency.24

Tea can also decrease iron absorption. You may want to avoid drinking it with your meals.

Liver problems have been reported with using green tea extract in pill form. If you have liver disease, consult a healthcare provider before taking products with green tea extract.

Interactions: Green tea and EGCG have decreased intestinal absorption—and thus, the therapeutic effects of—some of the following drugs.

• Corgard (nadolol), a beta-blocker25
• Lipitor (atorvastatin), a cholesterol-lowering drug26
• Prinivil (lisinopril), a blood-pressure-lowering drug27
• Jantoven (warfarin), a blood-thinning drug28
• Seroquel (quetiapine), an antipsychotic29
• Clozaril (clozapine), an antipsychotic29
• Sutent (sunitinib), an anticancer drug29

Animal studies indicate that green tea extract and EGCG increase the extent of absorption of the following drugs:29

• Cardizem (diltiazem)
• Verelan (verapamil)
• Nolvadex (tamoxifen)
• Zocor (simvastatin)
• Efudex (5-fluorouracil)
• Cardene (nicardipine)

However, human studies are needed to confirm these results.

Alpha Lipoic Acid (ALA)

ALA is an antioxidant fatty acid that helps the body make energy from sugars.

Uses: Preliminary evidence suggests ALA had the following effects.

• Suppressed appetite
• Increased the breakdown of fat
• Reduced fat generation
• Improved blood sugar metabolism in people with type 2 diabetes9

Dosage: The dose of ALA ranges from 300 to 2,400 mg per day by mouth.9

Side effects: Some of the side effects of ALA are as follows.

• Abdominal pain30
• Nausea30
• Urticaria (hives)30
• Itching30
• Hypoglycemia (low blood sugar)9

Precautions should be taken in the following instances.

• Pregnancy: ALA has been used safely in pregnancy in doses of up to 600 mg daily for up to four weeks. However, the safety of ALA use during breastfeeding is unknown.31
• Children: Seizures, vomiting, and unconsciousness have been reported in children aged 14 months to 16 years who took 2,400 mg of ALA as a single dose.31 
• Surgery: Because ALA might interfere with blood sugar control during and after surgery, ALA should be stopped two weeks before elective surgical procedures.31
• Vitamin B1 deficiency: ALA can lower your body's vitamin B1 (thiamine). Excessive alcohol intake can worsen vitamin B1 deficiency.31

Interactions: ALA may interact with the following medications.

• Anticancer drugs: ALA is an antioxidant and thus might decrease the effects of drugs used for cancer.31 Always ask your oncologist before starting any dietary and herbal supplements, including ALA. 
• Blood thinners: Taking ALA with blood thinners, such as Eliquis (apixaban), Xarelto (rivaroxaban), and Jantoven, might increase the risk of bruising and bleeding.31
• Thyroid hormone drugs: ALA appears to decrease the effects of thyroid hormone drugs, such as Synthroid.31
• Antidiabetic drugs: Since ALA might cause blood sugar to drop too low, be sure to ask your healthcare provider before starting ALA and watch your blood sugar closely.31

Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid found in the following foods:

• Dairy products
• Beef
• Lamb32

Uses: A review suggested CLA had the following effects.

• Decreased the size of fat cells
• Blocked fat production
• Changed the gut microbiota9

While the effect of CLA on appetite is unclear, a review of a group of studies indicated that taking 3.4 g of CLA daily for 12 weeks in people over 44 years of age promoted weight and fat loss. Overall, early evidence suggests that CLA could be used for treating obesity in addition to dietary modification.9 However, further research in humans is needed to confirm the results.

Dosage: The dose used in clinical trials ranges from 1.5 to 6.8 g per day by mouth.9

Side effects: Most reported side effects were gastrointestinal side effects.

• Abdominal discomfort
• Bloating
• Loose stools
• Indigestion33

Precautions: Caution should be taken in people with the following conditions or characteristics.

• Diabetes: Some animal and human studies have shown that CLA supplementation can increase inflammation and insulin resistance (when muscle, fat, and liver cells don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin). Consult with your healthcare provider before starting ALA if you have diabetes.34
• Pregnant or breastfeeding: The safety of CLA in pregnancy or breastfeeding is unknown. 
• Children: While research on the safety of CLA in children is lacking, one clinical trial looked at the effect of using CLA in children with asthma aged between six and 18 years. No adverse effects were noted in the study.35
• Liver disease: Animal studies showed that CLA supplementation resulted in an enlarged liver and fatty liver. However, a 12-week study conducted on females who were overweight or had obesity found that CLA was well tolerated and safe for the liver with no significant changes in liver function tests.36 However, the study was limited in its study population. Further research, including more diverse populations, is warranted. 

Interactions: Until more research is done on the drug interactions with CLA, it is unclear how CLA interacts with prescription and nonprescription medications.

Tyrosine

Uses: Besides other amino acids in whey protein, tyrosine has had the following effects.

• Decreased hunger
• Increased satiety
• Increased the glucagon-like peptide 1 (GLP-1), a hormone that increases satiety, among other functions37

However, outcomes from the study above are limited because it was conducted in only eight females with obesity. Further studies with a larger sample size and a more diverse population are needed.

Dosage: The specific amount of tyrosine was not explicitly stated in the study, but the dose of the whey protein powder was 45 g dissolved in 300 milliliters (mL) of semi-skim milk. More specifically, 100 mL of the drink was given by mouth three times every five minutes.37 

Interactions: Caution should be taken if you take the following medications.

• Levodopa: Tyrosine and protein, in general, compete with levodopa for gut absorption and thus lower the efficacy of levodopa.38
• Thyroid drugs: Tyrosine is one of the components used to produce thyroid hormone.39 Taking tyrosine with a thyroid replacement drug may increase thyroid hormone levels. Therefore, avoid tyrosine if you have thyroiditis, hyperthyroidism, or Graves’ disease.
• Monoamine oxidase inhibitors (MAOIs): Tyrosine is broken down into tyramine. High levels of tyramine can cause high blood pressure and migraines.40 Drugs such as MAOIs prevent the breakdown of tyramine and, therefore, cause a build-up of tyramine. Talk to your healthcare provider before starting tyrosine if you take MAOIs or have high blood pressure or migraines.
  

Bitter Orange (Citrus Aurantium)

Uses: Bitter orange (Citrus aurantium) contains a chemical compound called p-synephrine, which is known to have the following effects.

• Suppress appetite (via slowed movement of food through the gastrointestinal tract)
• Increase energy expenditure and fat breakdown9

Despite its popular use as an over-the-counter weight loss product, the quality of evidence is low to support the use of bitter orange for appetite control and weight loss in humans.41

Astell KJ, Mathai ML, Su XQ. A review on botanical species and chemical compounds with appetite suppressing properties for body weight control. Plant Foods Hum Nutr. 2013;68(3):213-221. doi:10.1007/s11130-013-0361-1

Dosage: The commonly used doses of p-synephrine range from 25 to 100 mg per day by mouth.42

Precautions: Some studies have shown that bitter orange increased blood pressure and heart rate with long-term use (i.e., eight weeks),42 although conflicting evidence exists.43 Caution should be taken if you have high blood pressure, irregular heart rate, or other cardiovascular diseases. 

The safety of bitter orange is unknown in the context of pregnancy or breastfeeding.44

Interactions: Bitter orange contains furanocoumarins, compounds that block the activity of the drug-metabolizing enzyme cytochrome P450 (CYP) 3A4.45

Some studies show that bitter orange juice increases blood levels of drugs, such as Neoral (cyclosporine) and Invirase (saquinavir), broken down by the CYP3A4 liver enzyme.45  

 Appetite suppressants have been used for decades to stop cravings 

for instance, coffee after a meal, brandy, or tea, cigars in some 

countries, or other types of tobacco. The object is to take something 

after a meal to remove the food taste. 

 

Pick up a copy of my Ebook at any of the online bookstores.