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Although exercise can play an important role in helping you lose weight, prevent further weight gain or regain, your eating habits will represent the primary way to shed those unwanted kilos. Although it might sound easy – to simply put less food in your mouth – the reality is that reducing calorie intake is a HUGE problem for most of us. NONE of the ingredients outlined below should be viewed as anything remotely close to a “magic bullet” to help “melt” away fat. The most effective supplement combination was ACE pack (Aspirin, Caffein, Ephedra), which is now been outlawed due to the severe side effects of Ephedra or Ma Huang. However, it only achieved a maximum of 8% increase in base metabolic rate. Assuming a person of average weight with a sedentary lifestyle has a base metabolic rate of about 1600 kcal/day, this is only about 128kcal/day, the equivalent of a short walk. Supplements commonly promoted for weight loss:Banaba LeafBanaba Leaf and Gymnema are popular supplement ingredients in products targeting blood sugar control and diabetes. Both herbs are quite effective in reducing elevated blood sugar levels - a hallmark of diabetes and a key factor for many people in controlling appetite. Banaba appears to lower blood sugar levels by increasing the uptake of glucose into cells, while gymnema seems to control blood sugar by slowing the absorption of sugar from the intestinal tract. Because blood sugar fluctuations can be closely related to hunger, energy levels and food cravings in many people, adequate control of blood sugar levels throughout the day may be quite effective in promoting weight loss and maintenance.ChitosanFiber and Chitosan are often used in weight loss supplements for their “fat-binding” properties – which may help reduce the intestinal absorption of a small amount of fat.In order to bind a significant amount of fat, enormous amounts of chitosan have to be consumed. ChromiumChromium is one of the most popular dietary supplements marketed for weight loss. Even though chromium is no magic fat-melting bullet, it DOES play a vital role in carbohydrate metabolism. As a dietary supplement, chromium may be helpful in controlling blood sugar (by enhancing insulin sensitivity) and by doing so, may help some people reduce appetite and food cravings. Vanadium is another mineral that has effects in promoting the actions of insulin and therefore, may also be beneficial in controlling blood sugar.Citric acidSome small animal studies suggest that Citric Acid may promote weight maintenance by reducing the conversion of carbohydrates into fat (by inhibiting the action of an enzyme, citrate lyase)CLAConjugated Linoleic Acid, or CLA, is a mixture of different forms (isomers) of the essential fatty acid, linoleic acid. CLA is found in the diet primarily in beef and dairy products – but as most of us eat less of these foods when we are attempting weight loss, our daily intake of CLA is fairly low. Several studies, both animal and human, have shown CLA supplements (about 3 grams per day) to promote an increase in lean body mass (muscle), while causing a decrease in body fat percentage (although weight frequently does not change). One study in particular gave subjects 3 grams of CLA for 90 days and found a 20% reduction in body fat and a 5% increase in lean muscle.Green TeaGreen tea is prepared by picking, lightly steaming and allowing the leaves to dry. Black tea is made by allowing the leaves to ferment before drying. A portion of the active compounds are destroyed in black tea, but remain active in green tea. The active constituents in green tea are a family of polyphenols (catechins) and flavonols which possess potent antioxidant activity. Tannins, large polyphenol molecules, form the bulk of the active compounds in green tea, with catechins comprising nearly 90%. Several catechins are present in significant quantities; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins – with antioxidant activity about 25-100 times more potent than vitamins C and E. A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries. A number of commercial green tea extracts are standardized to total polyphenol content and/or EGCG content.GuaranaGuarana comes from the seeds of a South American shrub – most of which originates in Brazil. As a dietary supplement, it’s no wonder that guarana is an effective energy booster – as it contains about twice the caffeine found in coffee beans (about 3-4% caffeine in guarana seeds compared to 1-2% for coffee beans). Concentrated guarana extracts, however, can contain caffeine at levels of as much as 40-50%, with popular supplements delivering 50-200mg of caffeine per day (about the same amount found in 1-2 cups of strong coffee). As with any caffeine-containing substance, too much can lead to nervousness, tension and headaches.Claims are that it Increases energy levels, reduces fatigue, enhances physical and mental performance, promotes weight loss, suppresses appetite While caffeine in general is an appetite suppressant, its effect in increasing metabolic rate is negligible when taken on its own. In combination with ephedra and aspririn (or the plant variants Ma Huang and white Willow Bark (ACE pack) it can achieve and 8% increase in metabolic rate - the euqivalent of a 20 minute walk. In high doses onsumed about 1 hr before exercise it increases endurance and performance in athletics. GymnemaGymnema is quite effective in reducing elevated blood sugar levels - a hallmark of diabetes and a key factor for many people in controlling appetite. It seems to control blood sugar by slowing the absorption of sugar from the intestinal tract. Because blood sugar fluctuations can be closely related to hunger, energy levels and food cravings in many people, adequate control of blood sugar levels throughout the day may be quite effective in promoting weight loss and maintenance. It also is said to block sugary taste buds.The capsules are not effective; the leaves themselves have to be chewed. PyruvatePyruvate, a 3-carbon sugar molecule, has been promoted as a weight loss aid following the publication of two clinical studies in which pyruvate supplements enhanced the amount of weight and fat lost by subjects consuming a low calories diet. The mechanism behind this effect may be due to a slight increase in metabolic rate and the number of calories burned each day while consuming the supplement.St. John’s WortSt. John’s Wort and 5-HTP are two supplements used primarily for their effects in elevating serotonin levels, relieving mild depression and promoting emotional well-being. Because low serotonin levels have also been theorized to contribute to hunger and overeating, some supplements include St. John’s or 5-HTP as a way to “balance” serotonin levels and control appetite. Prozac has sometimes been prescribed as a weight loss dru, which is a selective serotonin reuptake inhibitor (SSRI), it keeps serotonin levels elevated by blocking serotonin from being taken back up into brain cells. St. John’s wort may work in a similar way as Prozac (reducing reuptake), while 5-HTP appears to increase the synthesis of serotonin.White Willow BarkQuercetin and White Willow Bark are common minor ingredients in several weight loss formulations. Both ingredients have anti-inflammatory properties by inhibiting prostaglandins. A “side effect” of blocking prostaglandin activity is an inhibition of norepinephrine breakdown – so the ultimate effect or quercetin and white willow supplements is to have more norepinephrine around. Norepinephrine is known to interact with a special kind of receptor found on fat cells (beta-3 receptor) to stimulate the breakdown of fat.Despite this theory, it has not proven to be effective. |
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