Doctor Reviews: Lemme Burn

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Lemme Burn boasts an ingredient called Gynostemma, which they claim is a “clinically studied AMPK metabolic activator.” But what does that really mean? And more importantly, can Gynostemma help burn that stubborn belly fat?

What is Gynostemma

Gynostemma pentaphyllum is an herb used in Traditional Chinese and East Asian Medicine. It’s known for its potential to manage blood sugar levels, especially in individuals with type 2 diabetes. Don’t confuse it with Gymnema sylvestre, another herb with a similar name and health benefits but is entirely different.

In East Asia, Gynostemma is also known as Jiaogulan and is commonly used to make tea. It grows in various parts of Asia, including Vietnam, Japan, Malaysia, and China. Some studies even suggest chemical similarities with Panax ginseng, another herb known for supporting blood sugar levels and weight management.

How Does Gynostemma Work?

Clinical studies indicate that consuming Gynostemma tea twice daily for 4-12 weeks may modestly reduce fasting plasma glucose and improve insulin sensitivity compared to a placebo.

This is believed to happen through the activation of AMP-activated protein kinase (AMPK), a receptor that carries out beneficial actions in the body. These actions include reducing the liver’s release of glucose, resulting in lower blood sugar levels and decreased inflammation, especially in individuals with metabolic conditions like diabetes.

Weight Loss: Is Gynostemma Effective?

While there is some evidence supporting Gynostemma’s ability to control blood sugar levels, its effectiveness for weight or fat loss is less certain. In a small study examining the extract in Lemme Burn, participants lost an average of around 1 kg over 12 weeks. However, the study had its flaws:

1. It didn’t accurately monitor participants’ food intake and physical activity, making it unclear if the weight differences were due to the supplement or other factors.
2. The study was conducted in South Korea, and different populations may react differently to supplements. What works for one group may not be as effective for another.
3. The study involved a small sample size of 80 participants, raising questions about its representativeness.

What else activates AMPK?

Gynostemma isn’t the only player in the game. Meet berberine, another AMPK activator found in herbs like European barberry and goldenseal.

In fact, berberine probably takes the spotlight here. It’s not only an AMPK activator like Gynostemma but has been extensively studied. Berberine is known for its robust control over blood sugar and potential weight loss benefits, backed by more substantial evidence than Gynostemma.

AMPK Activators in Action

To get a realistic view of Gynostemma’s weight loss potential, let’s look at berberine’s performance in studies. Research suggests that individuals using berberine may experience modest weight reductions over periods of 1 to 24 months, typically around 2-3 kg. This is about twice as much as the weight loss observed in Gynostemma studies.

However, it’s crucial to note that even with berberine, the weight loss effects are considered relatively small. Berberine isn’t typically recommended as the go-to weight loss aid; its strength lies in controlling blood sugar levels.

The trend becomes clearer when we consider metformin, a potent AMPK activator. Metformin, a prescription medication, outshines both Gynostemma and berberine in AMPK activation. It’s highly effective in regulating blood sugar levels and is often prescribed as a primary treatment for diabetes.

However, just like berberine, metformin has only weak effects on weight and isn’t known for its weight loss properties. It appears that AMPK activation’s real value lies in managing blood sugar rather than significant weight loss.

Ingredients of Lemme Burn

So with that in mind, let’s talk about the rest of the supplement itself. Here are the doses per capsule. The recommended dosing is 2 per day.

B vitamins

B vitamins are crucial for maintaining energy levels and a healthy metabolism. They help your body produce energy and efficiently burn fat. If you’re deficient in these vitamins, supplementing can boost energy and fat metabolism.

However, these benefits are more relevant for individuals with B vitamin deficiencies. If your B vitamin levels are already sufficient, taking extra won’t significantly impact your weight or metabolism.

In North America, B vitamin deficiencies are rare, except for B12, which is more of a concern for those following a vegan diet or the elderly.

Gynostemma extract

While Gynostemma claims to aid weight loss, relying on one small study isn’t enough evidence to confirm its effectiveness. Despite the hype, we need more research to determine if it truly has any impact on weight or fat loss.

Green tea extract

Green tea is a popular ingredient in weight loss supplements, thanks to its EGCG content believed to support weight loss. However, the actual impact of these compounds on fat metabolism is modest, and they’re unlikely to lead to significant weight loss on their own.

Green tea extracts also contain a small amount of caffeine, and studies suggest that it’s the caffeine that might provide more weight loss benefits than the other compounds.

To reap these benefits, a relatively high daily dose of green tea, ranging from 500 to 800 mg of EGCG extract or over 8 cups of green tea per day, may be needed. Unfortunately, Lemme Burn falls short of reaching this recommended level.

Is Lemme Burn effective?

Lemme Burn might not be the game-changer for shedding pounds. Studies on more powerful AMPK activators suggest that while they can help manage blood sugar, the impact on weight isn’t as substantial.

The story is similar for green tea extracts. At the doses found in Lemme Burn, they’re not likely to make a big impact.

So, in reality, it’s doubtful that taking Lemme Burn will lead to noticeable weight changes, especially if you don’t alter your diet.

It might offer slightly more assistance if you’re dealing with blood sugar issues and combine it with a low-carb diet maybe, but even then, don’t expect remarkable results.

Overall review: Lemme Burn

Reviewing Lemme Burn by effectiveness for weight loss, I’m giving it a D. Gynostemma may have some blood sugar effects, but it likely doesn’t have reliable weight loss effects.

Reviewing Lemme Burn by cost, I’m giving it a C. You can replicate what Lemme Burn is trying to provide you for many times less.

Reviewing Lemme Burn for safety, I’m giving it a B. Gynostemma appears to be relatively safe to take, although there isn’t much research on the safety of Gynostemma. To be safe, you should avoid taking it in pregnancy.

Overall review, I’m giving Lemme Burn a D. I wouldn’t recommend it at all.

Top alternatives to Lemme Burn

If you’re looking to achieve similar effects, but better than those of Lemme Burn, I would combine a quality

• Berberine (dihydro) – 2 to 4 caps / day
• Berberine (generic) – 2 to 3 caps w/ meals
• Berberine (Thorne) – 1 to 2 caps w/ meals
• Green tea (caps) – 2 to 4 caps / day
• Green tea (teabags, decaf) – 1 to 4 cups / day
• Green tea (teabags) – 1 to 4 cups / day

Learn more about

• Berberine for Weight Loss
• Green Tea For Weight Loss
• 6 Things To Look For On Supplements
• 5 Things to Know Before Buying Weight Loss Supplements
• Other weight loss supplements

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