The Connection Between Fat Metabolism, Weight, and Genetics (LPL)

Hydration

Dehydration can stress the pancreas and cause it to produce more lipase. There are many good reasons to drink plenty of water during the day, and this is one of them; staying hydrated can help keep lipase production within a normal range. This is recommended regardless of your genotype, but especially important if you have a tendency to produce excess lipase [R, R].

Researchers have estimated that drinking 500 ml (17 oz) of water per day can boost metabolism by 24-30% over a period of 1-1.5 hours, while 2 liters (68 oz) of water can make you burn an additional 96 calories [R].

Molecular hydrogen water is often claimed to be better for weight loss. In the only study carried out so far (in mice) it induced FGF21, which resulted in the burning of brown fat. Whether hydrogen water has the same effects in humans remains unknown [R].

Proper hydration supports pancreatic health and prevents the overproduction of lipase.

Green Tea

Green tea and its extracts have been found to block the action of lipase in animals and humans [R, R, R].

EGCG, the major active compound in green tea, caused between 0.2 and 3.5 kg of weight loss in limited human studies. Green tea, meanwhile, is hypothesized to make us burn more calories, even at rest. In most studies, this amounts to a modest 3-4% increase in energy, though some studies have shown an increase as high as 8%. For a 2,000 calorie diet, 3-4% amounts to an additional 60-80 calories per day [R, R, R, R, R, R].

In one study of 60 obese individuals, the group taking green tea extract lost 7.3lbs and burned 183 more calories per day (on average) after 3 months [R, R].

According to a review of 11 studies, green tea extract or EGCG can slightly improve weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the change in weight as nonsignificant in most studies, so the evidence is inconclusive [R, R].

The majority of weight loss trials used special extracts with higher concentrations of active ingredients (catechins and caffeine), compared with regular tea. Hence, it may be necessary to take an EGCG-rich green tea extract for beneficial effects [R].

Green tea contains active compounds that block lipase and have been used successfully as tools for weight loss.

Apples

Researchers are looking for naturally-occurring compounds that block pancreatic lipase and potentially reduce fat absorption. One food that is surprisingly rich in such compounds is the apple; apple polyphenols called procyanidins have been found to effectively block the action of lipase and reduce the absorption of triglyceride fats in mice and humans [R, R].

Polyphenols from various fruits (including blueberries and apples) led to lower weight in animal studies [R, R].

Foods Containing Phytic Acid

Phytic acid is a compound found in whole grains, legumes, potatoes, nuts, and seeds. It has a bad reputation as an “anti-nutrient” among the followers of popular diets like the paleo diet. This is because phytic acid tends to bind to nutrients like zinc and iron and make them less available for absorption [R, R].

Phytic acid also happens to block the action of lipase, potentially reducing absorption of fats [R].

For reasons presumed to be unrelated to phytic acid, a diet rich in grains, legumes, nuts, and seeds is often recommended as part of a weight loss program. People who eat this kind of diet are less likely to develop heart disease and diabetes, for example: two conditions which are often comorbid with obesity [R, R].

Cooking Spices

One study found that a blend of common cooking spices, when added to a fatty meal, blocked lipase and reduced fat absorption. The spices in this blend were black pepper, cinnamon, cloves, garlic, ginger, oregano, paprika, rosemary, and turmeric [R].

The authors of this study suggested that cooking with these spices in large amounts (14.5g in a meal) could be a helpful tool to manage the health of overweight and obese patients [R].

Cooking spices contain many active compounds that have been studied for their potential to promote weight loss. It is possible that consuming many of these compounds in combination could improve their effectiveness [R].

Many compounds found in edible plants (from apples to whole grains to cooking spices) block the action of lipase and may reduce the absorption of dietary fats.

Ginseng

Korean red ginseng contains active compounds that can block lipase activity in animals and humans [R, R].

Ginseng has also been studied as a potential weight loss tool in animals and humans. In a study of obese middle-aged Korean women, those who took a ginseng supplement alongside other weight loss strategies experienced slightly more weight loss and a slight beneficial modification of their gut flora [R, R].

Curcumin

Turmeric, the significant active compound of which is curcumin, is one of a blend of spices that blocked lipase in one study of 20 overweight adults [R].

A meta-analysis of 21 studies found that curcumin supplementation was associated with significant improvements to weight loss outcomes in patients with metabolic syndrome and similar disorders. In these studies, curcumin decreased BMI, weight, waist circumference, and leptin (suggesting a possible improvement to leptin sensitivity) [R].

Ginseng and curcumin have each been found to block lipase and possibly help with weight loss outcomes.