Losing weight can be a challenging and frustrating journey, but incorporating supplements into your weight loss plan can help give you an extra boost. Supplements can aid in weight loss by increasing metabolism, suppressing appetite, and helping to burn fat.
However, with so many supplements on the market, it can take time to know which ones work. That’s why we’ve researched for you and compiled a list of the best supplements for weight loss and those that don’t work.
This article aims to help you make informed decisions about which supplements to use on your weight loss journey. We’ll discuss the science behind how supplements aid in weight loss and give you a brief overview of the supplements we’ll discuss in this article, such as Green Tea extract, Garcinia Cambogia, and CLA.
So, whether you’re just starting your weight loss journey or looking for ways to boost it, keep reading to learn more about the best supplements for weight loss.
The Science of Supplements for Weight Loss
How supplements can aid in weight loss
Supplements can aid in weight loss by increasing metabolism, suppressing appetite, and helping to burn fat. Metabolism is the rate at which our body burns calories; by expanding it, we can burn more calories even when resting.
Suppressing appetite is helpful in weight loss because it helps control hunger and cravings. While burning fat is the ultimate goal of weight loss, supplements can help break down fat cells and make them more accessible to the body’s metabolism.
The different types of supplements that can aid in weight loss
Several different kinds of supplements can aid in weight loss. Some examples include Green tea extract, Garcinia Cambogia, CLA, and Protein Powders.
Green tea extract contains a powerful antioxidant called EGCG that can increase metabolism. Garcinia Cambogia helps suppress appetite and has been found to reduce body fat, and CLA is a naturally occurring fatty acid that helps burn fat.
Protein powders are another helpful supplement for weight loss, as they are a great way to get more protein in your diet, which can help with weight loss by making you feel more.
The mechanisms behind how these supplements work
The mechanisms behind how these supplements work vary depending on the supplement. Green tea extract contains EGCG, which activates certain enzymes that increase metabolism. Garcinia Cambogia contains HCA, which helps to suppress appetite by increasing serotonin levels, a neurotransmitter that helps regulate appetite and mood. CLA works by inhibiting the process that creates new fat cells. Protein powders increase satiety, keeping you full for longer.
By understanding how supplements to aid in weight loss, we can make informed decisions about which supplements to use and how to use them. It’s important to note that while supplements can be helpful, they are not a substitute for a healthy diet and regular exercise. It’s always best to consult a healthcare professional before starting any supplement regimen.
The Best Supplements for Weight Loss:
When it comes to weight loss, not all supplements are created equal. Some supplements have been proven more effective than others in promoting weight loss.
The most effective supplements for weight loss
Here are some of the best supplements for weight loss:
1. Green Tea Extract
Green tea extract is a powerful antioxidant that can increase metabolism and burn fat. Studies have shown that people who take green tea extract supplements can lose more weight than those who don’t.
The recommended dosage of green tea extract is around 350-500mg daily, and it can be taken with or without food.
Green tea extract is generally considered safe. However, it may cause some side effects, such as insomnia, headaches, and nervousness in some people.
2. Garcinia Cambogia
Garcinia Cambogia is a natural appetite suppressant that can help to reduce body fat. It is made from the rind of tropical fruit and contains a compound called hydroxycitric acid (HCA), which is responsible for its weight loss properties.
The recommended dosage of Garcinia Cambogia is around 500-1000mg daily.
Garcinia Cambogia is generally considered safe. However, it may cause some side effects, such as headache, nausea, and gastrointestinal discomfort in some people.
3. CLA (Conjugated Linoleic Acid)
CLA is a naturally occurring fatty acid that helps to burn fat and has been found to help reduce body fat and increase muscle mass.
The recommended dosage of CLA is around 2-3 grams per day.
CLA is generally considered safe. However, it may cause some side effects such as upset stomach, nausea, and diarrhea in some people.
4. Protein Powders
Protein powders can be an excellent supplement for weight loss, as they help keep you feeling full, preventing overeating.
The recommended protein powder dosage depends on the individual and can be taken as a shake or added to food.
Protein powders are generally considered safe. However, if you have a kidney or liver condition, it’s essential to consult with a healthcare professional before taking them.
Before starting any supplement regimen, it’s essential to consult a healthcare professional and follow the recommended dosage.
Additionally, it’s important to note that while supplements can be helpful, they are not a substitute for a healthy diet and regular exercise. A healthy diet, regular exercise, and the right supplements can work together to help you achieve your weight loss goals.
The Supplements that Don’t Work
Regarding weight loss supplements, it’s essential to be aware that not all supplements are created equal. Many supplements are marketed as weight loss aids but have little to no scientific evidence supporting their effectiveness. Some of the most common ineffective supplements include:
1. Hoodia
Hoodia is a cactus-like plant that is marketed as a natural appetite suppressant. However, studies have shown that it is ineffective in promoting weight loss.
2. Chitosan
Chitosan is a dietary fiber that is derived from the exoskeleton of shellfish. It is marketed as a fat binder, but studies have shown that it is ineffective in promoting weight loss.
3. Ephedra
Ephedra is a natural stimulant commonly used in weight loss supplements. However, it was banned in the US due to safety concerns. It can cause serious side effects such as high blood pressure, heart attacks, and strokes.
Why are these supplements not effective?
The main reason that these supplements are not effective is that they do not address the underlying causes of weight gain, such as poor diet, lack of exercise, and hormonal imbalances.
Additionally, they don’t target the core mechanisms that aid in weight loss, such as boosting metabolism and suppressing appetite.
Phentermine is usually prescribed for overweight people with a body mass index (BMI) of 30 and above. Phentermine makes the nervous system work in the combat mode, stimulating the brain chemicals known as neurotransmitters. This medicine was first approved as a diet drug in 1959. Since then, it has been available on the market in different forms. In the late 1990s, Food and Drug Administration (FDA) removed a combination diet drug known as fenenfen (for fenfluramine and phentermine) from the market due to the evidence that it can damage heart valves. Since then, FDA has approved the use of Phentermine in combination with different drugs.
Potential dangers of using these supplements
It’s essential to be aware of these ineffective supplements to save money and time on products that won’t work. Moreover, some supplements may even have dangerous side effects that can harm your health, so it’s essential to research and consult with a healthcare professional before taking any supplement.
Conclusion
The best supplements for weight loss are those that have been proven to be effective through scientific research. These include Green Tea Extract, Garcinia Cambogia, CLA, and Protein Powders.
It’s important to remember that supplements should complement a healthy diet and regular exercise, not as a substitute. A healthy diet and regular exercise are the critical ingredients for sustainable weight loss.
It’s also crucial to consult with a healthcare professional before starting any supplement regimen to ensure that the supplement is safe for you and that you take the correct dosage.
With the right approach, you can achieve your weight loss goals and be on your way to a healthier you.
