There are numerous options for losing weight. There are some weight loss products. Some options, like certain drugs, pills, and natural supplements, are more popular than others. These say they will assist you in losing weight, or at least make it easier to lose weight when used in conjunction with other strategies. They typically operate via one or more of the following mechanisms:
Reducing hunger: Making you feel fuller, allowing you to consume fewer calories.
Diminishing ingestion: Nutrients like fat that reduce calorie intake.
Boosting weight loss: Increasing your calorie burn.
It is essential to keep in mind that very few of these treatments have any scientific basis, and some of them may have serious health effects. Before making any changes to your diet or the supplements you take, you should always talk to a doctor or a registered dietitian. To distinguish between myths and facts, a scientific evaluation of the 12 most popular weight loss supplements is provided below.
Weight loss supplements and pills
Garcinia Cambogia gained worldwide popularity after appearing on “The Dr. Oz Show” in 2012. It is a small, green fruit with a pumpkin-like shape. The fruit’s skin contains Garcinia Cambogia extract, a diet pill that contains the active ingredient.
How It Work
Animal studies have shown that it blocks a body enzyme that makes fat and boosts serotonin, which could help curb cravings.
Effectiveness
In one meta-examination, scientists investigated four electronic exploration data sets to research the adequacy of natural meds, including garcinia Cambogia. In 54 randomized controlled trials on healthy adults who were overweight or obese, the authors discovered that neither the garcinia Cambogia group nor the placebo group had a different weight or body fat percentage. A review published in 2020 looked at eight studies on garcinia Cambogia and found that, on average, it led to a 3-pound loss.
Side Effect
Despite widespread agreement that the recommended dosage of garcinia Cambogia is safe, recent studies have demonstrated serious adverse effects. A recent report recorded four instances of ladies who experienced intense liver disappointment after assuming weight reduction supplements containing garcinia Cambogia.
Hydroxycut
One of the most widely used weight loss supplements in the world is Hydroxycut, which has been around for more than a decade. Simply referred to as “Hydroxycut,” this is the company’s most widely available product.
How It Work
It contains caffeine and a couple of plant removes, for example, green espresso separately, about which we’ll talk all the more later, that is said to help with weight reduction.
Effectiveness
According to a 2011 meta-analysis of five clinical trials, supplementation with C. canephora robusta, or green coffee extract, is one of Hydroxycut’s key ingredients, resulting in a weight loss of approximately 5.5 lbs (2.47 kg) in comparison to the placebo.
Side Effect
If you are sensitive to caffeine, you may experience anxiety, jitteriness, tremors, nausea, diarrhea, and irritability. In 2004 and 2009, hepatotoxicity and cardiovascular risks prompted the recall of Hydroxycut products.
Extract from green coffee beans
Green coffee beans, to put it simply, are unroasted coffee beans. It is believed that they contain two substances that aid in weight loss: chlorogenic acid and caffeine.
How It Work
Chlorogenic acid can slow the gut’s breakdown of carbohydrates, and caffeine can make the body burn more fat.
Effectiveness
Numerous human studies have demonstrated that green coffee bean extract helps people lose weight. A meta-analysis of all the current randomized control trials on the effects of green coffee bean extract on obesity revealed that the supplement significantly reduces BMI.
Green coffee bean extract may assist in lowering blood pressure and blood sugar levels. It also has a lot of antioxidants.
Side Effect
It has the potential to have the same side effects as caffeine. Additionally, the chlorogenic acid it contains may cause diarrhea, and green coffee beans may be allergic to some people.
Raspberry Ketones
Raspberry ketone is the substance that gives raspberries their distinctive scent. A synthetic version of raspberry ketones is sold as a weight loss supplement.
How It Work
Raspberry ketones increase the breakdown of fat in isolated fat cells from mice and raise levels of a hormone called adiponectin, which is thought to be linked to weight loss.
Effectiveness
There are very few human studies on raspberry ketones; however, a 2013 study using raspberry ketones and other ingredients found a potential 2% weight loss increase over 8 weeks when compared to a placebo. A massive dose study on mice showed a delay in weight gain.
Nonetheless, high portions of raspberry ketones were likewise connected with higher glucose levels and more significant levels of ALT, a liver compound, showing liver brokenness. These effects may or may not apply to humans.
Side Effect
They might make the smell of raspberries in your burps.
Green Tea Extract
Many weight loss supplements contain green tea extract, which is a popular ingredient. This is due to the fact that numerous studies have demonstrated that its primary antioxidant, EGCG, may assist in fat burning.
How It Work
Compounds like pancreatic lipase, which help treat obesity by reducing fat retention, are known to be inhibited by green tea extract.
Effectiveness
Numerous human studies have demonstrated that when combined with exercise, green tea extract can increase fat burning and result in fat loss, particularly in the belly area.
Side Effect
It does contain some caffeine, and people who are sensitive to caffeine may experience symptoms.
