Important facts you must know before taking weight loss supplements - Being overweight, obese, or even just not satisfied with your body will put you in a situation where you can never resist the promising advertisements of weight loss capsules’ easy, effortless and guaranteed results.
Almost every day there is a new product in the market with testimonials of people who lost many kilograms in few weeks or even days; but then suddenly, we hear that it has been withdrawn from the market!
To clear the confusion about weight loss supplements, Arab News consulted Dr. Lamya Awwad, consultant family physician and nutrition expert at the National Guard Hospital in Jeddah.
Different kinds of media, skinny models and knowing the health risks predisposed by obesity, have made almost everyone scale-phobic. Consequently and unfortunately, they are either following fad diets or looking for a magic bullet to be slim and have the body of their dreams. This led to an evolution of multibillion industries of weight loss supplements and programs. Almost every day new dietary supplements are emerging for weight loss either from individual or a combination of herbs, vitamins, minerals and amino acids.
By reading the labels of these supplements, you will find them mainly composed of one or more common substances. Here are some of the popular substances along with some important information regarding their safety and effectiveness:
Ephedra (Ma Huang)
Originally used in China in small amounts as a herbal remedy for cough and bronchial asthma. In large doses the active ingredient, ephedrine, is found to have a stimulant effect, which can increase the amount of energy lost by your body and also suppresses the appetite. It is either sold alone or in combination with a caffeine source to augment its effect. People using Ephedra lose more weight (about 1kg) per month than dieting alone, but they might also get some of these side effects: Nausea, vomiting, mood swings, high blood pressure, abnormal heart beats, heart attack or even death. Do you think it’s worth trying? The American Food and Drug Administration banned the sales of Ephedra in 2004, but it is still sold by many companies on the Internet and around the world.
Bitter Orange (citrus aurantium)
A substance used in traditional Chinese medicine as a treatment of stomachache and constipation. It is made from the dried outer part of the nearly ripe orange peel. The active compound has similar stimulant and thermogenic effects of ephedrine, so companies are using it as a substitute after the ban of Ephedra. Short-term studies on bitter orange extract plus caffeine found that it can aid in weight loss. However, no safety studies were published yet, and as a stimulant agent, it cannot be considered safe in large concentrations, especially in those suffering from heart disease.
Chitosan
Also known as the fat magnet, it is a substance made from the shells of shrimp and crabs. The active compound, chitin, is positively charged and binds to the negatively charged fat molecules in the stomach to block absorption of food. Small short-term studies using Chitosan with a low calorie diet showed significant weight loss, but larger studies failed to confirm similar results. The effect of Chitosan is still controversial, but it is safe for short-term use unless you are allergic to shellfish.
Chromium
It is an essential trace mineral for proper carbohydrate and lipid metabolism, which is naturally found in wheat germ, brewer’s yeast, corn oil and calves’ livers. Producers claim that it can reduce body fat and increase muscle mass, but a recent review of many studies examining its effect failed to prove a significant increase in muscle mass plus it only had a minimal effect on weight loss. Questions on safety have been raised with large doses or prolonged ingestion.
Conjugated Linoleic Acid
It is an omega 6 essential fatty acid found naturally in beef and dairy fat. It appears to produce fat loss in animal studies, but human studies found no difference in weight loss — only greater gastrointestinal symptoms.
Apple cider vinegar
It is used traditionally as a remedy for many things such as acne, high cholesterol and blood pressure, dandruff and acid reflux. It is sold as a fat burner and appetite suppressant either alone or in combination with Kelp and vitamin B6. No research could prove any influence of vinegar on fat metabolism, but one study showed that it increases satiety. However, taking big amounts of undiluted vinegar for prolonged periods of time can damage tooth enamel and the cells lining the esophagus.
Hydroxy citric acid
It is derived from the dry rind of a citrus fruit, Garcinia cambogia, and has been used for centuries in southeastern Asia to make meals more filling. Animal studies indicated that it could decrease fat formation, increase fat loss and suppress appetite. Human studies are controversial, but the product is probably safe for short-term use.
L-Carnitine
It is a vitamin-like compound naturally found in meat and dairy products. As a supplement, it is sold as a fat burner, but studies failed to show any significant effect in weight loss.
Green tea
Beside its caffeine content, green tea contains compounds called catechins, which could be the cause of increased fat oxidation and thermogenesis when extracts are used for weight loss. Some studies proved significant, but temporary effects, and others failed. On the other hand, the antioxidant protective effect of green tea catechins is well established and can be obtained by drinking four cups per day.
Glucomannan, Psyllium and Guar Gum
They are botanical sources of fiber that absorb water and occupy a space in the stomach, therefore leading to satiety and probably weight loss. Studies on Glucomannan are promising. Although Psyllium can improve lipid and blood sugar control in patients of type 2 diabetes, no significant effect in weight loss has been observed. Guar gum was found to be ineffective.
Hopefully, with this information, you can make better-informed decisions before taking any weight loss supplements. I would like to add that creating strategies with the help of your doctor for optimizing health and not necessarily ideal body weight is a much better way to achieve a healthy body and a happy life. ( arabnews.com )
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