How to use Glucomannan For Weight Loss (+ Which one is best)

How to use Glucomannan For Weight Loss (+ Which one is best)

What is Glucomannan?

Glucomannan may just be one of the best unknown weight loss therapies around (1). 

It's just not that popular despite the fact that it can help with a number of health conditions including cholesterol management (2), weight loss, appetite control, blood sugar control, and more. 

But what is it?

Glucomannan is a soluble dietary fiber.

But it's really more than that because it has a few extra hidden properties that a normal dietary fiber doesn't have. 

The biggest? 

The fact that it can expand when it touches water. 

This expansion results in some serious benefits to your appetite and weight as I will explain in a few minutes. 

And the best part? It can be purchased over the counter and added to almost ANY existing weight loss regimen or diet including intermittent fasting

Today we are going to talk about glucomannan as a supplement including...

  • How exactly glucomannan works
  • Why it's amazing at helping to curb appetite cravings and to manage your appetite
  • How it impacts blood sugar and insulin resistance
  • A secondary way it can help with weight loss: through your gut bacteria
  • How to use glucomannan with intermittent fasting and why this might be the best way to use it
  • Other effective ways to use glucomannan for weight loss
  • The difference between glucomannan and propolmannan and more

Let's jump in... 

3 Ways GlucoMannan Helps with Weight Loss

As I mentioned above, glucomannan has some special properties over regular dietary fiber that make it excellent for weight loss. 

But you should know that I do NOT recommend using glucomannan as a weight loss therapy by itself. 

If you think that you can just pop a couple of glucomannan pills and call it a day then you are mistaken. 

Instead, you should use it in addition to a healthy diet (healthy eating) as well as exercise and intermittent fasting. 

By combining these 3 therapies you will get MUCH better results. 

So, with that in mind, let's talk about 3 ways that glucomannan helps with weight loss. 

#1. Helps to Control and Regulate your Appetite (if taken correctly) 

The first way is through the regulation of your appetite. 

I mentioned earlier that glucomannan interacts with water in a very special way. 

When it combines with water it not only expands but it turns into a viscous or sticky fiber. 

You can see an example of what I am talking about in this video:

We will talk about the viscous component in a minute but right now I want to focus on the expansion aspect. 

As glucomannan interacts with water it expands to several times its body weight. 

If you take glucomannan with a big glass of water then this expansion will occur inside your stomach. 

And as it expands in your stomach it will push on the sides of your stomach which send signals to your brain (via stretch receptors (3)) to tell you that you are full. 

The best part? You didn't have to actually eat anything to get this beneficial effect. 

In essence, you are hacking the appetite signals from your stomach to your brain and causing them to fire without consuming food. 

This process obviously helps you to not only regulate your appetite but to ensure that you don't overeat unhealthy foods and it's something that you can exploit (we will talk about this later). 

#2. Delays the Absorption of Nutrients like Carbohydrates and Sugars. 

The second way that it can help with weight loss is by influencing your blood sugar and insulin levels. 

Roughly 50% of the American population (4) suffers from some degree of insulin resistance and insulin resistance is a major cause of weight gain in this population. 

Put simply: 

If you do not manage your blood sugar and insulin levels then you will NOT be able to lose weight. 

Glucomannan can help manage blood sugar and insulin levels in a special way. 

Remember when I mentioned that glucomannan turns into a viscous or sticky fiber?

The sticky aspect of this fiber is how it helps manage your blood sugar. 

The sticky viscous fiber holds onto sugars and carbohydrates in your stomach and DELAYS their absorption into the gastrointestinal tract. 

So if you consume glucomannan before a meal then it will delay or slow down this absorption which will prevent the spike in insulin after meals. 

Slowing down this insulin spike will help sensitize your body to insulin and, in turn, reduce blood sugar levels. 

Manage your blood sugar and insulin levels and you will manage your weight. 

#3. Positively Impacts Healthy Gut Bacteria Because it is a Fiber

Lastly, because it is a fiber, it also has a positive impact on the bacteria in your gut. 

As you probably know, the bacteria in your gut manage and regulate all sorts of body functions including your metabolism, food cravings, immune function, and more. 

If you can INCREASE these healthy gut bugs then you will be well on your way to improving your overall health but also making your weight loss efforts more fruitful. 

3 Different but Effective Ways to use Glucomannan

Now that you understand how glucomannan can help with weight loss we need to talk about exactly how to use it. 

Like any supplement or medication, it will only work if you use it correctly. 

The time of day that you use it, how you are taking it, whether you take it with food or not, all impact how well this supplement will work in your body. 

I have 3 preferred ways that I recommend using glucomannan if weight loss is your primary goal. 

#1. Using Glucomannan with Intermittent Fasting

The first and perhaps most effective way to use it is in conjunction with intermittent fasting. 

I am a huge fan of intermittent and prolonged fasting and its impact on weight management. 

Fasting is probably the single most effective and cheapest weight loss therapy that exists. 

There are right ways to do it and wrong ways to do it so if you aren't sure how to fast correctly then I recommend reading this article

Despite fasting being incredibly effective it can also be very difficult to do. 

Going without food (and sometimes water if you are undergoing a dry fast) can be difficult for a variety of reasons. 

One reason people fail to fast is simply because of hunger pangs. 

And this is where glucomannan steps in. 

When you fast you are going without food which means that your stomach is pretty much empty (except for some water that you may be drinking which doesn't stay in there long). 

The sensation of an empty stomach sends signals to your brain that you are hungry and this triggers your appetite. 

But we know that glucomannan if taken with water, may be able to help solve this problem. 

Not only does glucomannan expand when it's introduced to water but it also does NOT break your fast. 

So you can use glucomannan fiber to help combat the hunger that you feel during fasting without breaking your fast. 

And this is probably the single most effective way to use this supplement. 

You can simply take 3-6 capsules with a huge glass of water whenever you feeling hungry during your fast. 

Doing so should at least cut down on the hunger pangs if not completely eliminate them for a period of time. 

#2. Using Glucomannan for Appetite and Portion Control

Another effective way to use glucomannan is to help control your appetite and to reduce the total amount of food that you would normally consume with a meal. 

Let me explain:

Imagine that you are going to go out to eat with your friends. 

Going out to eat is part of life and something that you should definitely do to remain social and keep up your friendships, etc.

Unfortunately, most places that you go out to eat don't always have the healthiest food choices so you are really making a conscious decision to eat at least somewhat unhealthy when you do go out. 

The social benefits are worth the trade off, though, in many cases. 

But just because you are going out doesn't mean that you have to fill up on the unhealthy food. 

You can use glucomannan to help. 

About 15-20 minutes before you plan to leave you can take 6 capsules of this supplement with a big glass of water. 

By the time you get out, your stomach will be partially full which will reduce the amount of food that you need to feel "full" when you do go out. 

This prevents you from overeating on unhealthy foods and even helps regulate your appetite when you are there. 

So you get the best of both worlds. 

The social benefit of going out and a reduction in the unhealthy food that you would have otherwise consumed. 

And this works with ANY meal, by the way, not just when you go out. 

To reduce the total amount of food that you would otherwise consume just take your glucomannan 15-20 minutes before you are planning on eating. 

#3. Using Glucomannan Daily for Blood Sugar Control

Lastly, glucomannan can be used on a daily basis to help control and regulate blood sugar (5). 

This method is a little bit different from the other methods but is still somewhat similar. 

To get this benefit all you need to do is take a smaller dose (usually 3 capsules) before each meal that you eat. 

The smaller dose of glucomannan will still somewhat help to reduce the total amount of food that you eat but it will also do something even more important. 

It will slow down or delay blood sugar absorption for EACH meal that you have. 

This will naturally help to lower blood sugar after each meal and can help reverse insulin resistance. 

Propolmannan vs Glucomannan

When it comes to glucomannan you have a couple of options in terms of which type to use. 

Regular glucomannan fibers are unrefined and come from the konjac plant. 

These types of supplements can still work but there are better options available. 

My preferred type is propolmannan or propol a which is the highest grade quality of glucomannan on the market. 

This fiber has been studied and shown to be effective in its viscous nature, ability to manage blood sugar, and more. 

I recommend using this supplement which contains the highest quality propolmannan (glucomannan derivative) available. 

If you want to get the best results then you need to use the best products. 

Using an unrefined glucomannan product may be cheaper but it will not be as effective if it doesn't expand as much as the pure derivatives. 

Final Thoughts

Glucomannan is not only incredibly safe but also effective weight loss therapy that hardly many people are even aware of. 

It primarily works by helping to manage and control your appetite while also positively impacting blood sugar and insulin levels. 

This incredible supplement works through a completely different mechanism than other weight loss supplements which means it can be combined with them. 

I recommend using glucomannan with my other weight loss supplements. 

Now I want to hear from you:

Have you had success in using glucomannan with weight loss? If so, have you had success? 

Have you heard of this beneficial fiber before?

Are you planning on incorporating it into your weight loss regimen?

Leave your questions or comments below and let me know what you think! 

References (Click to Expand)

does glucomannan help with weight loss?
Dr. Westin Childs

Dr. Westin Childs is a Doctor of Osteopathic Medicine. He provides well-researched actionable information about hormone-related disorders and formulates supplements to treat these disorders. He is trained in Internal Medicine, Functional Medicine, and Integrative Medicine. His focus is on managing thyroid disorders, weight loss resistance, and other sex hormone imbalances. You can read more about his own personal journey here.

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