Individuals that use spirulina for weight loss are reaping the benefits. Not only are they reaching their weight loss goals, they are also finding that they are feeling healthier as well.
This is because this microscopic yet mighty algae is considered a superfood — and super it is for many reasons!
Superfoods are power-packed foods that are extremely rich in vitamins, minerals, and overall nutrient content. They effectively nourish you from within to make you feel energized and healthy.
But does spirulina help with weight loss?
Yes, early studies have shown that spirulina can be effective for weight loss. Not only does it have the potential to help shed the pounds, but it may also help decrease appetite and boost metabolism.
Let’s break down exactly what makes spirulina such an exceptional superfood for weight loss.
How Spirulina May Help With Weight Loss
Spirulina has garnered lots of attention as a potential weight loss aid, and for good reason. There are so many positive benefits that it can bring to your body.
Here are a few of the top reasons spirulina may help you shed those extra pounds:
Healthy for You
There are several different reasons that spirulina is considered a superfood.
This blue-green algae has a multitude of energy- and health-boosting substances. It is a complete protein, and it also contains phycobiliproteins which contain phycocyanin, considered to be one of the active ingredients that makes spirulina such a powerful superfood. In addition, spirulina also contains trace minerals and vitamins that can help the body function more efficiently.
A healthier-functioning body means a better chance to lose weight!
High in Protein
Protein is beneficial when trying to lose weight because it takes energy for our bodies to break it down. In fact, a whopping 20-30% of the total calories in the protein we eat is required just to break it down. That means if you ate 100 calories of protein, 20-30 of those calories are already being spent just for digestion!
Spirulina contains approximately 70% protein per dosage, and is a complete vegan protein. This high amount of protein is ideal for those wanting to lose a few extra pounds.
Some who use spirulina for weight loss take a dosage about an hour before eating a meal to suppress appetite and decrease the amount of food they eat at meals.
Metabolism Booster
Taking spirulina may also help boost metabolism.
Not only does a boosted metabolism increase the number of calories an individual burns in a day, but it also has the added benefit of making you feel more energetic.
A study conducted in 2014 found that patients with non-alcoholic fatty liver disease who were given 6 g of spirulina a day experienced beneficial metabolic effects, a reduction in weight, and a higher quality of life.
Fiber
Fiber is known to be another catalyst in many people’s weight loss journeys.
Our bodies digest fiber very slowly, which slows the digestion of sugars in the body. Along with spirulina’s already slow-digesting complex sugars, this helps maintain steady blood glucose.
Spirulina contains the fiber you need in order to keep hunger strikes at bay.
Low in Calories
Many people consume spirulina for weight loss due to the fact it is very low in calories.
One 3 g dosage of this algae has a mere 12 calories!
Beef and other forms of protein have a much higher caloric intake.
One reason spirulina is such a good choice for many people wanting to lose weight is that in addition to it being low in calories, it also can help boost energy
An Energy Booster
In addition to all of the vitamins and nutrients this superfood contains, which alone will give you the energy you need to power through your day, spirulina also contains chlorophyll, which may increase your energy even more.
Those who use spirulina for weight loss may find themselves less hungry, yet more energetic.
An Appetite Suppressant
Spirulina may also help to decrease appetite, making it easier to ward off cravings and consume less calories.
A 2017 study showed that treatment with even 1 g a day of spirulina significantly reduced appetite in obese individuals.
This makes spirulina a great supplement to take in conjunction with an intermittent fasting regime.
Aids Blood Sugar Levels
When blood sugar levels are kept stable, weight loss becomes a lot more achievable.
Spirulina helps keep those blood sugar levels down, and a recent study found that spirulina not only helps those who are trying to lose weight, but also may be beneficial for Type 2 diabetics. The study found that those who took spirulina had reductions in blood glucose, as well as glycolsylated hemoglobin.
Larger studies are needed to confirm these positive results. Always talk to your doctor before starting a supplement regime, and keep in mind that spirulina should never be seen as a replacement for standard diabetes medications.
Ways to Take Spirulina for Weight Loss
Spirulina can be taken in quite a few ways. It can be consumed in capsule, powder, or tablet form.
Fortunately, taking your daily dose is easy, as you only require a small amount to supplement your diet. If you are not taking spirulina in capsule or pill form, the powder can be added into your favorite food dishes, smoothies, fruit juices, or sprinkled onto your dessert!
The convenience is what makes this superfood so simple for those who are wishing to lose weight.
Related: Spirulina Smoothies That Taste Great
Spirulina Dosage for Weight Loss
Always check with your medical practitioner before starting to supplement with spirulina, especially if you are pregnant or nursing or have a specific health condition.
The standard recommended dosage for spirulina is 3 g (3000 mg) daily.
That being said, there have only been a number of tests related to spirulina and its benefits specific to weight loss, and they have testeed different dosages.
For example:
Study 1: Metabolism
Dosage: 6 g of spirulina daily
Results: Metabolic benefits plus a significant reduction in weight and improvement in health-related quality of life.
Study 2: BMI and Weight Loss
Dosage: 2 g of spirulina daily
Results: Significant reduction body mass index (BMI), weight and blood pressure.
Study 3: BMI, Appetite and Cholesterol
Dosage: 1 g of spirulina daily
Results: Significantly decreased body weight, BMI and appetite levels plus an increase in good cholesterol (HDL).
These results would suggest that the ideal dosage for weight loss is somewhere between 1 and 6 grams a day. The varied dosage recommendations also highlight the need to talk with a medical professional and experiment with dosages under medical supervision, watching for side effects as you increase dosage.
Studies Related to Other Benefits
According to Examine.com, different dosages have been shown in research studies to be beneficial for certain conditions:
- Cholesterol: 1-8 g per day may be beneficial
- Muscle Performance: 2-7.5 g per day have been used
- Blood Glucose Control: 2 g per day has shown mild effects
- Blood Pressure: 3.5-4.5 g per day may produce changes
- Fatty Liver: 4.5 g per day seems to show effects
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A Final Word From Energetic Lifestyle
Those who take spirulina for weight loss may find that they feel much healthier. This super algae is so nutrient-dense, fiber-packed, and chock full of active ingredients that many people are calling it the “superfood of the century”. There are even a number of celebrity spirulina weight loss stories.
So, whether you are taking it to lose those extra pounds or for the sheer health benefits alone, you may find that you feel better than you ever have when taking spirulina!
Have you ever tried spirulina? Let us know if you’ve experienced any positive weight loss benefits in the comments below!
A friend of mine said she tried spirulina for 3 months (in the mornings, fasted) and it helped tremendously cut down her appetite so she could fast longer.
Awesome news! We’re all about the intermittent fasting here, and if spirulina helps then all the better.
I had a good experience trying to use spirulina for intermittent fasting, it really helped control my hunger. This reminds me that I should get back on that regime 🙂
Absolutely George!