Vinay Kumar
Losing weight is one of the most challenging journeys that one can take on, when it comes to health. From eating right to exercising regularly and choosing the right supplements, you have to take each step consciously and after great forethought. Especially, when it comes to supplements as there are as many chances of them working for your weight loss, as against it. They are expensive, unregulated and surprising. In a conversation with EatingWell, dietitians reveal certain popular weight loss supplements that they don’t recommend and why. Know more here!
Green coffee bean extract
A search on the internet for supplements that help in weight loss will definitely include green coffee bean extract. They are derived from the coffee plant’s seeds, which are green before roasting. “It has chlorogenic acid, a coffee compound that can supposedly decrease fat absorption and speed up metabolism,” said Danielle Venhuizen, MS, RDN to the outlet. However, only a few human trials have examined the effectiveness of the supplement in weight loss. A 2020 study published in Complementary Therapies in Medicine, found that green coffee extract may help reduce weight and body mass index. But that wasn’t a significant effect on body fat percentage, meaning the mass loss could be from water or muscle.
Garcinia cambogia
Garcinia cambogia is a fruit packed with hydroxycitric acid (HCA), a compound believed to reduce fat production in the body and suppress appetite. “Studies seem to indicate that some of these claims might be true, but unfortunately, the benefits are modest, and the research is conflicting,” said VenHuizen. According to the expert, several studies have reported liver issues with long-term use of this supplement. Thus, avoiding this supplement in your weight-loss routine is ideal.
Raspberry ketone
This is a compound found in raspberry fruit. Some test-tube and animal studies suggest it may suppress the buildup of fat in the body but the results are extremely limited. There has been only one study researching the effects of raspberry ketone on weight loss. The raspberry ketone supplement was combined with caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, pepper extract, B vitamins and chromium. The 45 participants in the study did lose weight but it remains unknown if it was due to the raspberry ketone blend or a calorie-deficient diet. Rather, it’s better to just eat some raspberries that have larger health benefits.
Caffeine
Caffeine might just be the most popular supplement on this list. Naturally present in tea, coffee, chocolate and even herbal supplements, it is a well-loved supplement. It increases the thermogenesis, the body’s natural heat production and thus burns extra calories. While it can support weight loss, the quantities required are larger doses. A 2020 Nutrients study stated that more than 3 milligrams of caffeine per kilogram of body weight is required to stimulate the breakdown of fat. For a 150-pound person, that’s 200 mg of caffeine, or two cups of coffee. While it can be helpful, you must remember that supplements may contain more than just caffeine, such as other stimulants. Thus, it’s better to include a cup of joe in your routine rather than spend on supplements. One of the best ways of weight loss is opting for natural methods, through a well-curated diet, exercise routine, healthy wellness habits and more. Venhuizen recommends increasing fibre-rich fruits and vegetables and healthy fats in the diet. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen
