What is konjac?
Konjac , (amorphophalus konjac) , is a perennial plant grown in Asia and used for its therapeutic virtues for several centuries, especially by the Japanese. The Chinese still use it as a natural medical remedy .
Particularly rich in fiber, konjac is a natural substance that is one of the most scientifically studied weight loss ingredients today.
It is used in the majority of leading appetite suppressing weight loss supplements .
Weight loss isn't always easy to achieve, and long-term success requires a balanced diet, dedication and perseverance.
Countless supplements and diets are marketed as effective weight loss strategies, but konjac is unquestionably recognized as an effective weight loss dietary supplement .
In fact, when it comes to its abilities as an appetite suppressant, konjac's credentials are excellent. Konjac is also the richest natural source of non-irritating fibers.
The European Food Safety Authority ( EFSA ) has evaluated all the most credible studies and confirms that eating konjac before meals can help you lose weight .
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What is konjac?
Konjac is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac .
It is available as a supplement, in drink mixes and is also added to food products, such as pasta and flour. It is also the main ingredient in shirataki noodles.
Konjac makes up 40% of the dry weight of elephant yam, which is native to Southeast Asia. It has a long history of use in herbal blends and traditional foods like tofu, noodles, and konjac jelly.
Konjac has an exceptional ability to absorb water and is one of the most viscous dietary fibers known.
It absorbs so much liquid that a small amount of glucomannan added to a glass of water turns the entire contents into a gel. These unique properties are believed to enhance its effects on weight loss .
How does konjac help with weight loss?
Konjac undoubtedly helps to lose weight .
Doctor Dukan also used konjac in his famous "Dukan diet" because he was aware of its remarkable slimming properties .
An exceptional fiber is contained in konjac, glucomannan .
When ingested with water, glucomannan forms a viscous gel that can absorb up to 100 times its weight in water, something no other fiber can.
It is the ability that gives konjac such value as a weight loss aid. This provides a feeling of satiety which reduces the desire for excess food.
Konjac promotes weight loss in several ways :
- Very low in calories
- Effectively neutralizes sugars and fats
- Takes up space in the stomach and promotes a feeling of fullness, reducing food intake at a later meal
- Delays stomach emptying, contributing to increased satiety
Konjac also feeds the good bacteria in your gut, which turns them into short-chain fatty acids like butyrate, which have been shown to protect against fat gain in some animal studies .
Feeding your gut bacteria can have other benefits as well. Some studies have shown a correlation between altered gut bacteria and body weight .
Konjac differs from most other soluble fibers in that it is exceptionally viscous, which makes it especially effective for weight loss and reducing hunger pangs .
Does it really work?
Several randomized controlled trials have investigated the effects of glucomannan on weight loss . These types of studies are the gold standard of scientific research in humans.
In the largest study, 176 healthy but overweight people on a calorie-restricted diet were randomly given either a konjac supplement or a placebo .
Three different glucomannan supplements with varying dosages were tested. Some also contained other fibers.
Weight loss was significantly greater in those who took a konjac supplement.
Several other studies agree with these results. Glucomannan has shown modest weight loss in overweight and obese people when regularly ingested before a meal.
It is especially effective when combined with weight loss diets .
The same applies to all weight loss methods - they work best in combination.
What are the other health benefits of konjac?
Konjac promotes the digestive system
In addition to promoting weight loss , konjac aids digestion and may improve certain risk factors for heart disease .
It has always been used as a detoxifier to cleanse the digestive system of all irritants and poisons in order to keep it healthy.
Like psyllium , as a water-soluble fiber, konjac has also been used successfully to treat constipation .
Konjac lowers cholesterol, blood sugar and triglyceride levels
According to a systematic review of 14 studies, glucomannan may lower :
- Total cholesterol of 19 mg/dL (0.5 mmol/L).
- “Bad” LDL cholesterol of 16 mg/dL (0.4 mmol/L).
- Triglycerides at 11 mg/dL (0.12 mmol/L).
- Fasting blood glucose 7.4 mg/dL (0.4 mmol/L).
He reduced principally significantly lower LDL cholesterol levels by decreasing the absorption of cholesterol in your gut.
According to this research, adding konjac to your diet could potentially reduce your risk of developing heart disease and type 2 diabetes.
How to eat konjac?
Research suggests that the best time to take konjac is about 30 minutes before meals .
The thirty minute delay between taking konjac and eating gives the fiber and water enough time to combine and expand.
It also gives your stomach time to send a message to the brain that it feels full.
For weight loss , a dose of 1 gram, 3 times a day is considered sufficient .
Mixed with water, konjac expands and can absorb up to 50 times its weight. Therefore, the recommended dose of glucomannan is lower than other fiber supplements.
Konjac has no effect on weight loss unless taken before a meal. Timing recommendations range from 15 minutes to 1 hour before a meal .
Konjac is well tolerated and generally considered safe.
Some people may experience mild side effects, such as bloating, gas, loose stools, or diarrhea, but these negative effects are very rare.
Konjac can also reduce the absorption of oral medications like sulfonylurea, a diabetes medication. This can be avoided by taking the medicine at least four hours after or one hour before ingesting konjac.
Should You Try Our Pure Konjac Supplement?
Judging by the evidence, konjac is a very effective weight loss supplement . But as with any weight loss strategy , it doesn't work in isolation.
The only known way to lose weight over the long term is to take a change permanent to your lifestyle by eating healthy and balanced.
Konjac will greatly help you lose weight , but it won't work miracles on its own.
For optimal weight loss, you can combine taking our konjac-based supplement with Actifminceur® , our natural fat burner.
Konjac Weight Loss FAQs
When immersed in water, it can swell up to 20 times its original size. Inside your stomach, konjac swells and creates a feeling of fullness. This reduces appetite, which reduces calorie intake and leads to weight loss.
It is perfectly safe to be taken according to product guidelines and instructions for use.
No, it is a natural ingredient and can therefore be purchased over the counter or on line as natural weight loss supplement .
Konjac for Weight Loss - Conclusion
Research has established a relationship between konjac and weight loss .
It is a valid supplement ingredient that works by suppressing hunger.
However, it's important to remember that it can only provide maximum benefit if you take it three times a day in doses that provide at least one gram of pure glucomannan.
It is also important to take the supplement with an adequate amount of water.
Failure to do so will limit fiber expansion, reducing the amount of appetite suppression the ingredient can provide.
Taking konjac with insufficient water can also cause constipation.
Due to its highly absorbent nature, any glucomannan that reaches the intestines but is not fully hydrated will continue to try to absorb more moisture. This can make feces drier and more difficult to pass.
When used responsibly, konjac is a safe weight loss ingredient that should not present any negative issues.
However, if you have any existing health conditions or are in doubt about the suitability of the ingredient for you, it is a good idea to check with your doctor before using glucomannan.
The same can be said for supplements in general.