So many people want to lose weight, but so few manage to reach their goal. Weight loss struggle is real for many, making long-term success quite rare. After eating more vegetables than ever and sweating like a beast at the gym, you may still be wondering why you are having trouble shedding pounds.
Even when you are doing everything right, there still is some room for using additional support, and that is exactly when you can benefit from including glucomannan in your diet.
Extracted from the konjac root, glucomannan is a natural dietary fiber known for supporting weight loss. You can find glucomannan powder as a supplement, but it is also available in many drink mixes and comes added to food products, such as flour and pasta.
It is also used in traditional foods, such as noodles, tofu, and konjac jelly. It helps with weight loss mainly because of its ability to absorb water; in fact, it is among the most viscous dietary fibers available today. A single capsule of glucomannan is capable of turning a small glass of water into a gel, which is a testament to the fact that it works amazingly well to absorb water.
Due to its ability to absorb water, it is considered a good choice for people trying to lose weight. Studies suggest that glucomannan triggers weight loss through a number of mechanisms. For instance, it has low-calorie content, so you do not end up affecting your calorie intake while supplementing with glucomannan. By swelling up in your stomach, it makes you feel fuller and keeps you from eating additional calories. Moreover, it plays a role in delaying emptying of the stomach, which in turn promotes satiety and keeps hunger pangs at bay.
Another reason why glucomannan powder may help you with weight loss is that it feeds the healthy bacteria in your gut. Some animal studies have found that healthy bacteria turn glucomannan into short-chain fatty acids, which in turn protect you against fat gain. Many other studies have found a positive relationship between feeding the gut bacteria and promoting weight loss. Other soluble fibers promote weight loss in the same fashion, but glucomannan is more effective mainly because of its high viscosity.
Interestingly, supplementing with glucomannan not only helps with weight loss but it offers other health benefits as well. For instance, a systematic review of 14 studies has found that glucomannan helps lower cholesterol and triglycerides as well. It helps by limiting the absorption of cholesterol in your gut. Similarly, several studies have shown that supplementing with glucomannan may help lower your risk for diabetes and heart disease. It is also quite effective against constipation.
Now, you may have gathered the idea why more and more people are now turning to glucomannan powder. However, you may be wondering how you can include in your diet since it is available in different forms. The best thing is to get glucomannan in a powder form and include it in different recipes to enjoy its several health benefits. Here are a few quick tips to utilize glucomannan powder:
In order to lose weight, you need to follow a comprehensive plan. It is not enough to just hit the gym every day and burn some calories to lose weight. You need to watch what you eat, and you can always improve your chances of losing weight more effectively by including glucomannan powder in your diet.
You can find it in different forms, but using the powder form is a better option as compared to the pill form because it lowers risk of esophageal or intestinal blockage.
Here are some simple ways to use glucomannan powder for weight loss:
Along with using products made of glucomannan, you can also prepare new dishes using glucomannan as one of the ingredients. When used sensibly, it adds texture to your dishes and provides you with numerous health benefits as well. Here are some recipes to help you make the right use of this beneficial dietary fiber.
You can enjoy this impressive dish/soup for dinner and enjoy the amazing benefits associated with glucomannan. Interestingly, it is a low-carb, gluten-free dish to try, which ensures that you do not end up loading up on fat and calories.
If you love baking your food, you should certainly try adding glucomannan to your dumplings. You can use up to 12 medium-large dumplings using the recipe and get about 1.29g of fiber with 1.38g of carbs – it contains only 7 calories. Here is how to proceed:
You can use this recipe if you are interested in trying something sweet that offers the health benefits of glucomannan powder as well. Here is what to do:
To support weight loss, you need to watch your calories and increase your intake of dietary fiber. Oat fiber will certainly prove beneficial in this regard. Here is a good way to include it in your diet along with adding glucomannan to the recipe.
Glucomannan, a dietary fiber, helps you lose weight because it swells up in your gut and makes you feel fuller, faster. By limiting your caloric intake, you will be in a better position to lose weight. Interestingly, you can find food products made using glucomannan or you can make your own dishes using glucomannan. Just be sure to take the right amount to see its good effects.
While glucomannan certainly has numerous benefits, it is important to understand that its use is not free of risk. You need to ensure that you take the right amount on a daily basis – it is better to take it at least 15 minutes before your meal to limit your caloric intake. Here is what experts say about being careful with glucomannan:
Therefore, you need to practice some care when including glucomannan in your diet. Start with a little and then increase the amount of glucomannan powder you take on a daily basis. As mentioned already, be sure to drink plenty of water daily to ensure glucomannan does not cause any side effects. Follow the guidelines and you will notice this dietary fiber help you lose pounds faster.
Disclaimer: Our reviews and investigations are based on extensive research from the information publicly available to us and consumers at the time of first publishing the post. Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. If you feel any of the information is inaccurate, please contact us and we will review the information provided.