How to use Konjac glucomannan for weight loss
Losing weight successfully, particularly reducing fat mass, is no easy task. Changing habits, especially food habits, is crucial to achieving your objective and avoiding a yo-yo effect or regaining weight.
Reducing caloric intake is one strategy for stimulating the mobilisation of lipid deposits and losing weight. However, it is often difficult to stick to it. This means that it is very important to control appetite and keep blood glucose and insulin levels stable, to avoid hunger spikes.
Konjac glucomannan is one option available for complementing a low-calorie meal plan. Konjac glucomannan is a plant fibre derived from an Asian tuber with the ability to absorb water and form a protective layer in the digestive tract.
Konjac glucomannan and its health properties
Glucomannan is a natural fibre extracted from konjac (Amorphophallus konjac K. Koch), a tuber traditionally grown in China and Japan whose root is almost 100% fibre. This food supplement has the benefit of helping to reduce weight (1) because, when ingested mixed with water, it increases in volume in the stomach, together with other properties.
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Appetite reducer
Thanks to its high capacity to absorb water, known as hydrophilic properties (2), glucomannan binds to the water particles to form a gel that delays stomach emptying and keeps you feeling fuller for longer, making it easier to follow a portion control plan and avoid eating more than you need.
In addition, the sugar in food reaches the blood more slowly, avoiding a peak and helping to keep insulin levels stable (2). This effect is very important for avoiding cravings for sugary and highly processed foods.
Of course, the rest of your diet must be appropriate, otherwise your positive actions could have minimal impact.
Your goal of losing weight will be achieved when you follow a low-calorie diet and combine it with 3g of this food supplement each day in three 1g doses, taken with one or two glasses of water.
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Blood cholesterol reducer
Konjac glucomannan acts at intestinal level, absorbing cholesterol particles (3) that we ingest and reducing their absorption into the body.
Scientific research has shown that glucomannan can also be used successfully as a supplement in diets aimed at reducing excess lipids in sugar. This is because it interferes with the transport of cholesterol and bile acids.
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Constipation problems?
In recent years, konjac glucomannan (KGM), which is classified as a food supplement according to the European Food Safety Authority, has attracted more attention due to its ability to assist in weight loss diets, but also because it facilitates the movement of ingested foods, facilitating intestinal transit, like other water-soluble fibres (4). In other words, it acts as a laxative. This is why it can reduce constipation.
How to incorporate konjac glucomannan into your diet
Gastronomically speaking, konjac glucomannan’s lack of taste and colour means it can be bland if not combined with other, more appetising ingredients. To assume that simply consuming this food supplement will offset our excesses would be a mistake.
So be careful when mixing it with high calorie, low-nutrient sauces, condiments or foods. We can sensibly add glucomannan to our diet in a variety of ways:
Konjac noodles
This is an innovative food created especially to generate a feeling of fullness with very low caloric content. It is ideal for those who find it difficult to reduce their pasta consumption. These noodles, known as ‘shirataki’, are made from hydrated konjac glucomannan fibre.
This pasta can be used like other packaged pasta, with the difference that a sauce or a portion of meat or vegetables must be added to intensify the flavour, since the noodles themselves have no taste. A 100g portion of prepared product gives you 2,6g of fibre.
Konjac rice
Konjac rice is made from pulverised and hydrated Konjac tuber. It is very simple to prepare, and can be combined with other foods recommended in low-calorie diets such as chicken breast, grilled fish and vegetables. It contains just 7 calories per 100g, and 2,6 g of fibre. One 25g portion of konjac rice provides 9g of fibre.
Glucomannan in capsules
Our konjac extract is available in 63 capsules, each containing 371mg. Our konjac extract is standardised to contain 90% glucomannan, ensuring maximum effectiveness. We recommend consuming 3 capsules before each meal, i.e. a total of 9 capsules per day or 4 capsules before meals to reach a total of 12 per day for cholesterol. For maximum satiating effect, they should be taken with a glass of water or a cup of vegetable broth.
Konjac glucomannan is especially useful for those who need to lose weight and reduce caloric intake without giving up tasty foods.
Bibliography
- Kaats GR, Bagchi D, Preuss HG. Konjac Glucomannan Dietary Supplementation Causes Significant Fat Loss in Compliant Overweight Adults [published online ahead of print, 2015 Oct 22]. J Am Coll Nutr. 2015;1‐7. doi:10.1080/07315724.2015.1009194
- Cui Zhang, Ji-da Chen 2 Feng-Qing Yang. Konjac Glucomannan, a Promising Polysaccharide for OCDDS
- Ramya Devi Devaraj, Chagam Koteswara Reddy, Baojun Xu. Health-promoting. Effects of Konjac Glucomannan and Its Practical Applications: A Critical Review
- Chua M, Baldwin TC, Hocking TJ, Chan K. Traditional uses and potential health benefits of Amorphophallus konjac K. Koch ex N.E.Br. J Ethnopharmacol. 2010;128(2):268‐278. doi:10.1016/j.jep.2010.01.021