The weight loss process is really complex and challenging, but luckily there are resources that can contribute to fat loss – and taking Spirulina is one of them! There are several mechanisms involved in weight loss that can be improved by the consumption of this cyanobacteria, also known as blue-green algae. Find out, below, if Spirulina makes you lose weight and how to take Spirulina to lose weight.
THE RELATIONSHIP BETWEEN SPIRULINA AND WEIGHT LOSS
The first point of connection between Spirulina and weight loss lies in the fact that it is very low in calories and nutrient dense. A tablespoon of this cyanobacteria has, on average, only 20 calories. Therefore, its consumption will hardly interfere with the caloric deficit and slimming results. In addition to that, including Spirulina in a low-calorie diet can help you lose weight without losing nutrition, as there is a good amount of nutrients in a small amount of this algae.
Another factor in the relationship between Spirulina and weight loss is the reduction in appetite. And this relationship is not so new! In 1981, the front pages of the American newspaper National Enquirer announced the publication of the book: “Medical praise: a safe diet pill – you will not feel hungry”. The article reported on Spirulina’s incredible ability to safely suppress appetite. It was from this that the consumption of Spirulina for weight loss gained strength in the United States.
Most of these effects of Spirulina on weight loss have been studied by contemporary science that confirmed the effects of this blue-green algae on fat loss.
SPIRULINA LOSES WEIGHT?
For weight loss to occur, you need to ingest less calories than you spend, i.e. you need to be in caloric deficit. This deficit needs to be maintained for a while, as weight loss is a chronic process. That said, there are a number of strategies for sustaining a low-calorie diet for as long as necessary. Remembering that a low-calorie diet should not mean a low-nutrient diet.
According to the results of a study double-blind, placebo-controlled trial, Spirulina may help with weight loss and weight maintenance. Study participants were overweight and took Spirulina supplement regularly for 3 months. In the end, body mass indexes and weight on the scale decreased significantly.
To reinforce the previous finding, systematic review showed that Spirulina supplementation caused a significant reduction in body weight, waist circumference and fat percentage in obese and overweight participants.
In addition, Spirulina supplementation can also help with physical exercise, which is one of the indispensable factors for those looking to lose weight. One study identified that supplementation of this seaweed improved the effect of exercise among obese participants. Weight loss, time to reach fatigue, and onset of blood lactate accumulation were all improved after supplementation.
The results of this study attested that Spirulina was able to synergistically improve the effects of exercise on body composition and cardiorespiratory fitness parameters in overweight and obese individuals. This is especially important for weight loss, as it is known that physical exercise contributes positively to greater mobilization of fat as an energy source.
Appetite-reducing effects have also been reported in some studies about Spirulina. Supplementation of 1 g per day of blue seaweed for 12 weeks has been shown to be effective in modulating body weight and appetite. This suppression of appetite is mainly due to the amino acid L-phenylalanine present in Spirulina, which has already been demonstrated in studies.
HOW TO TAKE SPIRULINA TO LOSE WEIGHT?
For Spirulina to contribute to weight loss, it is necessary to associate its consumption with a hypocaloric diet and a physical exercise routine. The nutritionist is the health professional best suited to plan a caloric deficit diet that is as sustainable as possible in the long term, in addition to recommending the most appropriate dose of Spirulina for each individual. To effectively lose weight, Spirulina can be included in the diet in powder form or in capsules/tablets.
Spirulina powder can be simply ingested with water or added to preparations such as cakes, breads, porridge, yogurts, vitamins, fruits, among others. Some people prefer to mix Spirulina powder into recipes due to its strong flavor that can be off-putting to some palates. The cool thing about including this superfood in recipes is that it imparts a vivid blue-green color to foods.
Spirulina in capsules/tablets is nothing more than encapsulated or compressed Spirulina powder. In addition to consumption being more practical, in this format it is possible to have greater control over the amount of Spirulina being ingested. For those people who don’t like their taste, taking them in capsules is a good solution.
Most recommendations suggest consuming Spirulina 15 minutes to 1 hour before meals. The intent is to suppress your appetite, making it physically easier to keep meal portions in check. Both in powder form and in capsules/tablets, each person can choose the Spirulina consumption format that works best according to their eating habits, preferences and routine.
RECIPES WITH SPIRULINA TO LOSE WEIGHT
There are several delicious recipes that include Spirulina powder as an ingredient and that can help with weight loss, providing satiety and lots of nutrients. You can also open Spirulina capsules and use your creativity. Learn three easy and very nutritious recipes below:
PROTEIN SMOOTHIE WITH SPIRULINA
Ingredients: 1 ripe frozen banana, ½ apple, spinach to taste, 1 teaspoon Spirulina powder, 1 tablespoon ground flaxseed, fresh ginger to taste, juice of 1/2 lemon squeezed, 1 scoop of protein supplement powder (you can use whey or vegetable protein) and 240 ml of water.
How to prepare: add all ingredients to a high-powered blender and blend until smooth and creamy. Serve in a bowl or large glass.
GLUTEN FREE GREEN PANCAKE
Ingredients: 1 glass of vegetable milk, 1 teaspoon of balsamic vinegar, 1 teaspoon of vanilla, a pinch of salt, ½ ripe banana, 1 and a half cup of cassava flour, 1 teaspoon of baking powder and 1 tablespoon Spirulina powder.
Mode of preparation: add all ingredients to the blender and beat well until smooth. With a ladle, place the portions in a very hot non-stick frying pan. Serve while still hot and top with your favorite topping .
Ingredients: 1 cup of date tea, 1/2 cup of white raisin tea, 1/2 cup of unsalted pistachio tea, 1 dessert spoon of Spirulina powder and 1 tablespoon of cocoa nibs.
Method of preparation: grind all the ingredients in a mixer and shape into small balls. Then put it in the fridge for 2 hours and serve.