Glucomannan and Weight Loss
1st August 2016
What is Konjac fibre (Glucomannan)?
The Konjac plant with the botanical name Amorphophallus konjac is native to warm subtropical to tropical eastern Asia, from Japan and China south to Indonesia. Its large starchy corms, used to create flour and jelly as well as being used as a vegan substitute for gelatine. More recently it is also used to manufacture slim pasta and noodle products which do not deliver as many carbohydrates and calories as pasta and similar starchy carbohydrates. Recent research shows it can help with weight loss and management which is the reason behind its popularity.
How much do I need to consume to achieve weight loss?
Glucomannan (Konjac Fibre) in the context of an energy restricted diet contributes to weight loss. The beneficial effect is obtained with a daily intake of 3 g of glucomannan in three doses of 1 g each, together with 1-2 glasses of water, before meals and in the context of an energy-restricted diet. Take 3 capsules with plenty of water (minimum 300ml) 30 minutes prior to breakfast, lunch and dinner (9 tablets/day). Ensure to consume plenty fluids during the day and follow a healthy balanced diet as well as keeping active to ensure healthy weight loss and maintenance.
Does this product really work?
In weighing the evidence, the European Food Safety Agency’s (EFSA) expert Panel took into account that most of the intervention studies, which were of adequate sample size and duration, found a statistically significant effect of glucomannan on body weight loss combined with a reduced energy diet when taken as a pre-load before meals, and that the mechanism by which glucomannan could exert the claimed effect is established.
The EFSA Panel considers that in order to obtain the claimed effect, at least 3 g of glucomannan should be consumed daily in three doses of at least 1 g each, together with 1-2 glasses of water before meals, in the context of an energy-restricted diet. The target population is overweight adults. If you do not believe us you can read the official EU opinion on glucomannan here.
How does it work?
Glucomannan is a helping hand in keeping you feel full. It is a fibre, acting like a sponge, which can absorb a lot of water (up to 50 times its weight) to create satiety, so you can eat less but still feel satisfied. It is key to drink a lot of fluids whilst supplementing with glucomannan. It delays your hunger so helps you eat smaller portions at meal times and stops you snacking in between. You should still be following a healthy diet rich in fruit and vegetables as well as keeping active.
What does an energy restricted diet mean?
Everyone is different and will have different energy intake to lose or maintain weight, however as a general rule women are advised to on average to consume 2000kcal/day and men are advised to consume 2500kcal/day for general well-being and not putting on weight. For weight loss it is advised by the NHS to reduce calorie intake to 1400 kcal for women and 1900 kcal for men as an average. The calorie allowance is based on NICE (National Institute for Health and Care Excellence) guidance, which states that to lose weight; the average person should reduce their daily calorie intake by 600kcal/day.
You can click this link to calculate your Body Mass Index, which can help you plan your personalised goals.
How long should I use the product for?
You can use the glucomannan capsules until you reach your personal goals safely, however having a healthy diet and being active will always be key for maintaining your weight. We would recommend you try the regime for 4 weeks minimum to see results.
Benefits for cholesterol:
Glucomannan contributes to the maintenance of normal blood cholesterol levels with a daily intake of 4 g.
Other tips for weight maintenance & a healthy diet:
- - Aim to eat more fruit and vegetables, 5 portions minimum a day (each portion is typically a handful- 80g of fresh produce or 30 g dried fruit). It is good to have a variety of fruit and veg so try to have different ones (i.e not
- - If you drink, moderate your alcohol intake. Alcohol is high in calories (7kcal/g) without providing much nourishment
- - Watch your portion sizes especially when eating out
- - Half fill your plate with vegetables or salad and divide the other half between meat (opt for leaner cuts), fish, egg or beans and starchy foods like potatoes, rice, pasta or bread (opt for wholegrain varieties)
- - Choose foods and drinks that are lower in fat and sugar and limit sweet, fatty and salty snacks, try to read labels whilst doing your grocery shopping. If you are having healthier snacks such as dried fruit and nuts, opt for a sensible portion size.
- - Drink plenty of fluids throughout the day to ensure you are well hydrated (approx. 2lt/ day, more if you are training)
- - It takes time for your brain to know your stomach is full so wait at least twenty minutes before deciding you need more food.
- - Track your progress; you might want to do this by weighing yourself once a week, measuring your waist or reviewing your food and exercise diary. You can also try to lose weight and train with a friend, as this will help you feel supported and help motivate you.
You can review the Eat Well Plate to help you understand what a healthy diet should look like.
This Article was written by our Nutritionist Nazli Dag.