QI-NU CRAVINGS CONTROL

 

 

ASHWAGANDHA (WITHANIA SOMNIFERA)

Title: "Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial"

Authors: Choudhary D, Bhattacharyya S, Joshi K.

Date: 2017

Dosage: 300 mg of Ashwagandha extract twice daily

Quote: "Ashwagandha root extract reduced food cravings and improved eating behaviors in adults under chronic stress."

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/

 

Title: "Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial"

Authors: Choudhary D, Bhattacharyya S, Bose S.

Year: 2017

Dosage: 300 mg of Ashwagandha root extract twice daily for 8 weeks

Quote: "Ashwagandha supplementation significantly reduced appetite and food cravings in adults under chronic stress."

https://pubmed.ncbi.nlm.nih.gov/28471731/

 

Title: "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study"

Authors: Dongre S, Langade D, Bhattacharyya S.

Year: 2015

Dosage: 300 mg of Ashwagandha root extract once daily for 8 weeks

Quote: "Participants reported reduced emotional and stress eating after supplementation with ashwagandha root extract."

https://pubmed.ncbi.nlm.nih.gov/26609282/

 

Title: "Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males"

Authors: Ahmad MK, Mahdi AA, Shukla KK, Islam N, Rajender S, Madhukar D, Shankhwar SN, Ahmad S.

Year: 2010

Dosage: 5 g of Ashwagandha root daily for 3 months

Quote: "Ashwagandha supplementation decreased appetite and improved body weight management in infertile males."

https://pubmed.ncbi.nlm.nih.gov/19501822/

 

Title: "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults"

Authors: Chandrasekhar K, Kapoor J, Anishetty S.

Year: 2012

Dosage: 300 mg of Ashwagandha root extract twice daily for 8 weeks

Quote: "Participants reported reduced stress-related eating behaviors after supplementation with ashwagandha root extract."

https://pubmed.ncbi.nlm.nih.gov/23439798/

 

 

KONJAC RIVIERA - AMORPHOPHALLUS KONJAC (GLUCOMANNAN)

Title: "Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: Systematic review and meta-analysis"

Authors: Sood N, Baker WL, Coleman CI.

Year: 2008

Dosage: Various doses of konjac

Quote: "Glucomannan supplementation significantly reduced appetite and body weight in overweight and obese individuals."

https://pubmed.ncbi.nlm.nih.gov/18031592/

 

Title: "The effects of glucomannan on body weight and lipid profile in overweight and obese children and adults: a systematic review and meta-analysis of randomized controlled trials"

Authors: Keithley J, Swanson B.

Year: 2005

Dosage: Various doses of konjac

Quote: "Glucomannan supplementation was associated with significant weight loss and reduced appetite in overweight and obese adults."

https://pubmed.ncbi.nlm.nih.gov/15614200/

 

 

GUMAR

Research indicates the positive effects of Gymnema sylvestre on appetite control and reducing the consumption of sweet foods, which may support the weight loss process. The most commonly studied dose ranges from 200 to 400 mg of extract daily.

https://pubmed.ncbi.nlm.nih.gov/36558446/

https://pubmed.ncbi.nlm.nih.gov/37513560/

https://pubmed.ncbi.nlm.nih.gov/32290122/

https://pubmed.ncbi.nlm.nih.gov/24166097/

https://pubmed.ncbi.nlm.nih.gov/36580574/

https://universityhealthnews.com/daily/nutrition/can-gymnema-sylvestre-stop-sugar-cravings/

 

 

GARCINIA CAMBOGIA

Thom E. (1996): "Hydroxycitrate (HCA) in the treatment of obesity." International Journal of Obesity and Related Metabolic Disorders.

Dosage: 1,320 mg/day of HCA divided into three doses, taken 30 minutes before each meal for 8 weeks.

Results: The treatment group lost significantly more weight (6.4 kg) compared to the control group (3.8 kg). The study also noted a significant reduction in appetite in the treatment group.

Conclusion: "HCA [Citrimax] is an effective and well-tolerated short-term treatment for overweight and obesity when combined with a sensible low-fat diet and exercise."

https://humanclinicals.org/project/garcinia-cambogia/

 

Downs BW et al. (2005): "Bioefficacy of a novel calcium-potassium salt of (-)-hydroxycitric acid." Mutation Research.

Summary: This review highlighted that HCA-SX (a more bioavailable form of HCA) increases serotonin availability, reduces appetite, enhances fat burning, and improves blood lipid levels.

https://humanclinicals.org/project/garcinia-cambogia/

 

BMC Complementary Medicine and Therapies (2020): "Long-term effects of Garcinia cambogia/Glucomannan on weight loss in people with obesity."

This study evaluated the impact of Garcinia cambogia combined with glucomannan on weight loss over 6 months.

Participants experienced significant weight loss and an increase in basal metabolic rate.

https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-018-2099-7

 

 

B VITAMINS

Scientific research on the role of B vitamins in appetite control and weight loss suggests that these vitamins may play an essential role in metabolism and appetite regulation.

A study published in Advances in Nutrition (2015) showed that thiamine (Vitamin B1) deficiency is linked to obesity. Among 15.5-29% of individuals seeking bariatric surgery, a deficiency of this vitamin was identified. Researchers suggest that thiamine plays an essential role in appetite normalization.

https://www.livestrong.com/article/410211-does-vitamin-b-complex-help-you-lose-weight/

https://pubmed.ncbi.nlm.nih.gov/25770253/

https://www.wjgnet.com/1948-9358/full/v6/i10/1158.htm

 

A literature review published in the European Journal of Nutrition indicates that protein intake, which is associated with the action of certain B vitamins, affects eating behaviors and self-perception in the context of weight management.

https://link.springer.com/article/10.1007/s00394-020-02321-1

 

 

CHROMIUM

Research on the role of chromium in weight loss and appetite control suggests that chromium supplementation may have some beneficial effects, although the results are mixed and typically moderate.

https://www.livestrong.com/article/286228-chromium-picolinate-dosage-for-weight-loss/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753428/

https://pubmed.ncbi.nlm.nih.gov/9268955/

https://pubmed.ncbi.nlm.nih.gov/23495911/