Losing weight … it’s a major concern for a lot of people.
In fact, it’s the #3 most reported New Year’s resolution. The top-two resolutions are to exercise more and eat healthier.
Given that, I'd say there’s a good chance that the desire to lose weight is actually sitting at number one. However, losing weight isn’t always easy.
The equation for weight loss (Calories Eaten - Calories Burned) is pretty straightforward. Even with how simple it is, actually dropping those excess pounds can be a pretty tough mission.
Outside of diet and exercise, there are other factors that play a role in weight loss too. Lifestyle, habits, medical conditions, and even good old-fashioned genetics can play a role.
But even still, proper nutrition must be there, and so must gut health. There's no way around those two things.
Without a healthy and balanced gut, you may struggle with digestion, bloating, and cravings.
Without enough vitamins, minerals, and antioxidants, you may struggle to lose weight too. Many nutrient deficiencies are actually linked to obesity and diabetes [1].
In today’s day and age, supplements are becoming more and more popular. Many people are now looking at how proper supplementation may be a big component to helping with weight loss.
For many of them, the answer is ... a quality greens powder.
What Are Greens Powders?
Greens powders are supplements that contain a blend of nutritionally-dense, green superfoods. Some of the higher quality ones may also contain other beneficial ingredients too. This can be everything from probiotics to digestive enzymes and even blends to assist with healthy blood sugar levels.
When we’re talking about the superfoods themselves though … you’ll find everything from leafy greens to barley grass, spirulina, kale, and plenty of other vegetables, fruits, and herbs. These are all foods we can admit we definitely don’t get enough of. Heck, I know I don’t.
These greens can be consumed fresh or added to recipes, but most people skip out on eating them. That’s just a fact of life in the Western world nowadays.
That’s why so many people have been looking into greens powders lately, and for good reason. There are tons of benefits to them!
What Are the Benefits of Greens Powders?
There are so many benefits to taking greens powders. This is especially true if your diet lacks a lot of diverse and healthy foods.
Not every greens powder is of the same quality ... but if you get a good one, it can definitely help you!
While it isn't a replacement for whole foods, you still can't go wrong with a quality greens powder. Here are just a few of the benefits:
• Greens powders are made with vegetables rich in phytonutrients, antioxidants, and plenty more. These nutrients can help support digestive health, reduce inflammation, and protect against disease.
• Greens powders are rich in essential vitamins and minerals, such as iron, calcium, and vitamins A and C.
• Greens powders are extremely versatile! You can mix them into any drink such as water, juice, smoothies, coffee, etc.
OK. So greens powders are pretty healthy, but when it comes to losing weight … can they actually make much of a difference?
Greens For Weight Loss: Can They Help You Lose Weight
Greens powders can be an effective addition to a healthy diet and lifestyle. That still begs the question though: can your drink greens for weight loss?
The answer is: Yes, they can HELP, but they still won’t make you lose weight without proper diet and exercise.
Here are 4 ways that a quality greens powder can help support your weight loss efforts…
1. Greens Powders Can Support Weight Loss With High-Quality Nutrients
Greens powders will generally have quite a diverse blend of green superfoods. A good one will also have other fruits and veggies too. These will give quality micronutrients that can help you lose weight, and more importantly, keep it off.
Studies show that diets higher in micronutrients can help people lose weight. People sticking to those diets are also better at maintaining that weight loss too [2].
By providing your body with more of what it needs, your body will run better and more efficiently. I like to think of it like a “well-oiled machine.”
2. Greens Powders Can Help Support Weight Loss By Optimizing Gut Health
When I talk about gut health, I’m referring to the different bacteria that live in our gut. Some studies show that green vegetable powders can help good bacteria thrive in our gut. They can also benefit our immune system too [3].
Now, there is also evidence that the type of bacteria, healthy or not, influences our ability to lose weight [4]. So, if weight loss is the goal, you definitely want to make sure your gut health is in check so nothing is holding you back.
If you use a high-quality greens powder, it will also have a good probiotic. This adds more healthy bacteria to ensure that you've got a fighting chance to have a healthier gut.
You can totally feel the difference too!
3. Greens Powders Can Help Support Weight Loss By Reducing Cravings
As I’ve mentioned, a quality greens powder will have an impact on the types of bacteria in your gut. Did you know that the types of bacteria in your gut can also affect your cravings too?
You see, gut bacteria can manipulate human behavior to benefit themselves. One of the ways they do this is by increasing cravings for food that allows them to survive better [5]. This could be for sugar, fats, and other less than ideal foods that don’t help our weight loss efforts.
Adding more diverse types of healthy bacteria lessens the power of some of these strains. With a quality greens powder, this can help to lessen those cravings, and keep you on a better track for weight loss.
4. Greens Powders Can Help Support Weight Loss By Reducing Inflammation
Higher levels of inflammation can increase insulin resistance [7], which contributes to fat gain. By lowering inflammation, you can decrease insulin resistance to help with fat loss. So, how do greens help with this?
Well, greens powders are often rich in anti-inflammatory compounds. These flavonoids and carotenoids can help reduce swelling and inflammation throughout the body. For this reason, greens may be helpful for fat loss by helping to reduce inflammation and insulin resistance in the body!
Other Health Benefits of Greens Powders
Of course, when your mom told you to eat your greens, she wasn’t only concerned about you being at a healthy body weight. She cared about your whole body health too!
Well, today, greens powders contain all sorts of other ingredients that aren’t just greens. Those added ingredients can help fortify the health benefits of the greens, and can really take these supplements to a new level of awesome.
What health benefits am I talking about? Well, here are some other amazing benefits you can get with a high-quality greens powder…
Greens Powders Offer Digestive Aid
Many greens powders out there contain fiber and digestive enzymes too. These can both help improve digestion and promote healthy bowel movements.
This can lower the risk of many of the digestive issues that can impact your ability to stick to your diet. That can actually help to improve your quality of life in a way too. I'm sure you'll agree ... not dealing with an upset stomach all the time sounds a lot better than the alternative.
Greens Powders Can Improve Body Detoxification
All greens powders should contain chlorophyll. This can actually activate detox pathways in the body, and acts as an antioxidant to reduce free radical damage as well [8].
Helping the body detox itself is never a bad thing for your overall health and wellness.
Greens Powders Can Lead to More Balanced Blood-Sugar Levels
Certain greens powders may help balance blood sugar levels too! Ingredients like cinnamon bark, alpha lipoic acid, and grape seed extract can all help regulate blood sugar and slow blood sugar spikes [9][10][11].
Less spikes in blood sugar can help control cravings, and balance your energy levels too!
Greens Powders Can Help Support Your Overall Health
Greens powders are great for overall health! They have plenty of antioxidants and other healthy nutrients that benefit us a ton, especially ones that have entire antioxidant complexes.
More antioxidants means less oxidative damage. That also means better immune health, and lower risk of many chronic diseases [12].
Greens Powders Are Convenient and Cost-Effective
Greens powders do make it a lot easier to enjoy the benefits of fruits and vegetables ... of course, without also buying, cleaning, and preparing large amounts of produce. They are particularly helpful for those who lead busy lifestyles.
Just go to the grocery store and pick up the greens, fruits, and veggies that are in these greens powders. I promise you, it's expensive. Plus, sourcing every single ingredient you find in these greens powders is next to impossible. Good luck finding any of the nutrient-rich grasses at your local grocery store! Check it out for yourself if you don’t believe me.
What Greens Are Good For Weight Loss?
When it comes to shedding those extra pounds, incorporating the right foods into your diet can make a significant difference. Dark leafy greens are among the top contenders for weight loss due to their nutrient density and metabolism-boosting properties. Let's get into what greens are good for weight loss…
Spinach: Packed with iron, magnesium, and vitamins A and K, spinach is a must-have in any weight-loss diet. Its high fiber and water content aid digestion and promote feelings of fullness, reducing overall calorie intake. Spinach also contains thylakoids, compounds that may help regulate appetite hormones and curb cravings.
Kale: This nutritional powerhouse is rich in vitamins A, C, and K, as well as minerals like calcium and iron. Kale is low in calories but high in fiber, making it incredibly filling and great for controlling appetite. Its high content of compounds like sulforaphane and kaempferol may help boost metabolism and promote fat loss.
Collard Greens: Collard greens are rich in vitamins A, C, and K, as well as folate and calcium. Their high fiber content aids digestion and helps maintain satiety, reducing the likelihood of overeating. Collard greens also contain compounds like kaempferol and quercetin, which may have anti-inflammatory and metabolism-boosting effects.
Arugula: This peppery green is low in calories and packed with nutrients like vitamins A, C, and K. Arugula contains nitrate, a compound that may help improve exercise performance and promote fat burning.
Romaine Lettuce: Low in calories and carbohydrates, romaine lettuce is an excellent choice for those looking to trim down. It's a good source of vitamins A, C, and K, as well as folate and potassium. The high water content in romaine lettuce adds volume to meals without adding extra calories, helping with weight management.
Swiss Chard: With its vibrant colors and earthy flavor, Swiss chard is a nutritional powerhouse. It's loaded with vitamins A, C, and K, as well as magnesium, potassium, and iron. Swiss chard contains syringic acid, a compound that may help regulate blood sugar levels and promote weight loss.
Watercress: Known for its bold, peppery flavor, watercress is rich in vitamins A, C, and K, as well as calcium and iron. It's low in calories and contains compounds like glucosinolates, which may have anti-inflammatory and detoxifying effects.
Incorporating these greens into your daily diet, whether through fresh produce or convenient green powders, can contribute to a healthier weight and overall well-being.
1st Phorm's Best Greens Powder For Weight Loss And A Healthier Lifestyle
Greens powders are a convenient and effective way to support weight loss and your health.
They provide healthy nutrition, improve digestion, balance blood sugar, and much more. To be frank, a quality greens powder can change the rules of the game. They can actually help make it easier to see results from everything else you're doing.
You still need to exercise, have a proper diet, and make other positive lifestyle changes. Outside of those requirements, greens can help you with your health and fitness goals.
If you want the best greens powder on the market, look no further. The one I personally use, and have been using for years, is Opti-Greens 50.
It contains organic green superfoods, antioxidants, a glycemic balance blend, digestive enzymes, and an incredible 9-strain probiotic. Plus, it's processed at low temperatures so that none of the nutrients are denatured during the processing.
But greens by themselves will only take you so far. If you don’t do the work on your diet and exercise, you’re holding yourself back.
If you really want to get the most out of everything you’re doing, consider downloading the 1st Phorm App.
The 1st Phorm App is everything you need to get started with your health and fitness goals:
• Personalized nutrition plans
• Nutrition tracking/logging
• Custom workout programs for your goals
• 1-on-1 support from a certified advisor (Yes, a REAL person!)
• Educational live streams and content
• Progress tracking and body metrics
The 1st Phorm App has literally every tool you need to transform your life, and more! Weight loss can be tough, but we’ll meet you halfway, as long as you can do the same.
If you need more help, or have questions, don’t hesitate to reach out! We have a full team of NASM Certified Personal Trainers, Nutrition Coaches, and even some Registered Dietitians to help get you started on the right path. Just shoot us an email at CustomerService@1stPhorm.com or give us a call at 1-800-409-9732 anytime!
References:
[1] Via M. The malnutrition of obesity: micronutrient deficiencies that promote diabetes. ISRN Endocrinol. 2012;2012:103472. doi: 10.5402/2012/103472. Epub 2012 Mar 15. PMID: 22462011; PMCID: PMC3313629.
[2] Pascual RW, Phelan S, La Frano MR, Pilolla KD, Griffiths Z, Foster GD. Diet Quality and Micronutrient Intake among Long-Term Weight Loss Maintainers. Nutrients. 2019 Dec 13;11(12):3046. doi: 10.3390/nu11123046. PMID: 31847176; PMCID: PMC6950482.
[3] Zou Y, Yu H, Zhang L, Ruan Z. Dietary Vegetable Powders Modulate Immune Homeostasis and Intestinal Microbiota in Mice. Foods. 2021 Dec 23;11(1):27. doi: 10.3390/foods11010027. PMID: 35010153; PMCID: PMC8750791.
[4] “Gut Microbiota Influences the Ability to Lose Weight.” ASM.Org, asm.org/Press-Releases/2021/September/Gut-Microbiota-Influences-the-Ability-to-Lose-Weig. Accessed 1 June 2023.
[5] Alcock J, Maley CC, Aktipis CA. Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms. Bioessays. 2014 Oct;36(10):940-9. doi: 10.1002/bies.201400071. Epub 2014 Aug 8. PMID: 25103109; PMCID: PMC4270213.
[6] Forsythe LK, Wallace JM, Livingstone MB. Obesity and inflammation: the effects of weight loss. Nutr Res Rev. 2008 Dec;21(2):117-33. doi: 10.1017/S0954422408138732. PMID: 19087366.
[7] Matulewicz N, Karczewska-Kupczewska M. Insulin resistance and chronic inflammation. Postepy Hig Med Dosw (Online). 2016 Dec 20;70(0):1245-1258. PMID: 28026827.
[8] Pérez-Gálvez A, Viera I, Roca M. Carotenoids and Chlorophylls as Antioxidants. Antioxidants (Basel). 2020 Jun 9;9(6):505. doi: 10.3390/antiox9060505. PMID: 32526968; PMCID: PMC7346216.
[9] Capece U, Moffa S, Improta I, Di Giuseppe G, Nista EC, Cefalo CMA, Cinti F, Pontecorvi A, Gasbarrini A, Giaccari A, Mezza T. Alpha-Lipoic Acid and Glucose Metabolism: A Comprehensive Update on Biochemical and Therapeutic Features. Nutrients. 2022 Dec 21;15(1):18. doi: 10.3390/nu15010018. PMID: 36615676; PMCID: PMC9824456.
[10] Silva ML, Bernardo MA, Singh J, de Mesquita MF. Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review. Nutrients. 2022 Jul 5;14(13):2773. doi: 10.3390/nu14132773. PMID: 35807953; PMCID: PMC9269353.
[11] Sapwarobol S, Adisakwattana S, Changpeng S, Ratanawachirin W, Tanruttanawong K, Boonyarit W. Postprandial blood glucose response to grape seed extract in healthy participants: A pilot study. Pharmacogn Mag. 2012 Jul;8(31):192-6. doi: 10.4103/0973-1296.99283. PMID: 23060692; PMCID: PMC3466453.
[12] Hegazy AM, El-Sayed EM, Ibrahim KS, Abdel-Azeem AS. Dietary antioxidant for disease prevention corroborated by the Nrf2 pathway. J Complement Integr Med. 2019 Feb 5;16(3):/j/jcim.2019.16.issue-3/jcim-2018-0161/jcim-2018-0161.xml. doi: 10.1515/jcim-2018-0161. PMID: 30726190.
ABOUT THE AUTHOR
