Currently the ways that are proven to help us lose weight are to have healthy habits such as eating healthy foods in a balanced way, reducing calories ingested and staying physically active.
However, this lifestyle change is not always easy, and sometimes we wonder if taking a dietary supplement would help us lose weight.
There are supplements that can help you lose weight because they block the absorption of fats or carbohydrates, others reduce appetite or products that accelerate metabolism. Although it is important to know that there is still not much scientific evidence to show that these supplements really help to lose weight and much less without having a good healthy diet and without doing a minimum of physical exercise.
The ingredients that dietary supplements contain to lose weight can be herbs, fibers, minerals and vitamins in different combinations and amounts. You can find them in capsules, powders, liquids, and so on.
Here are the top dietary supplements used to help you lose weight:
It is a stimulant of the central nervous system, so it increases the state of wakefulness, ie, can make you more alert. It increases the level of energy, helps burn calories and accelerate the metabolism of fats.
Due to its anti-fatigue effect, it can be useful to cope with the feeling of tiredness that can accompany very strict hypocaloric diets.
Caffeine is naturally found in tea, guarana, yerba mate and other herbs.
Dietary supplements containing caffeine may help you lose some weight or not gain a lot of weight in the long run. However, if you already consume caffeine regularly, you may develop some tolerance to it, so the effect would not be the same.
Adult caffeine is safe at doses of up to 400-500 milligrams per day. But excess can make you feel nervous, agitated, and even shaky. In turn, it can affect your sleep, so it is not recommended to take caffeinated dietary supplements at night.
Konjac glucomannan is a soluble dietary fibre which, due to its high water absorption capacity, forms a very thick gel which produces a feeling of satiety and decreased appetite.
Due to its satiating effect it can be very useful in treatments of overweight since the decrease of the appetite produces a smaller intake of food.
It can also be used to regulate intestinal transit in cases of constipation or diarrhea.
A possible side effect of this supplement is the production of flatulence and abdominal pain.
It is important that together with the ingestion of this product a large amount of water is drunk in order to avoid the formation of a hard mass capable of producing an obstruction.
People taking any type of medication should watch out with this dietary supplement because it can reduce the absorption of medications. Because of this factor, the dietary supplement should be given at least half an hour before or one hour after the medication is given.
Green tea consists of the leaves of Camellia sinensis.
It is believed to help control and reduce weight because it has stimulating, diuretic and lipolytic properties. On the other hand, it is considered to stimulate thermogenic activity, i.e. it helps to increase the amount of calories burned by the body.
Traditionally, green tea has been used as a stimulant to relieve fatigue and feelings of weakness, to facilitate urinary excretion and as a detoxifier. This diuretic effect and stimulant of the central nervous effect are due to its caffeine content.
Also, due to the polyphenolic components, the tea has antioxidant capacity and captures free radicals.
As for its efficacy on the lipid profile, research has been carried out on animals that show an efficacy in the reduction of cholesterolemia, triglyceridemia and the LDL/HDL quotient.
Due to its caffeine content, caution should be exercised when taking tea supplements.
Garcinia cambogia is an abundant species in the forests of southern India.
The fruit contains hydroxycitric acid which has regulatory effects on fatty acid synthesis, lipogenesis, appetite and weight loss.
This compound produces a decrease in lipogenesis, the formation of lipids, because this compound is inhibitor of the enzyme necessary for the synthesis of fatty acids.
Due to decreased appetite, it may be helpful for reducing the amount of food eaten, limiting weight gain.
The use of this supplement is not recommended in pregnant or nursing women, nor in people with type 2 diabetes.
No serious side effects have been seen, but it may cause headache, nausea, or gastrointestinal symptoms.
They are not miracle products!
These are some of the dietary supplements that can be useful for the reduction of body weight, as long as they complement a healthy diet and a daily physical activity plan as these plants are not a miracle product.
There are cases in which the use of these products are a psychological component that contributes to increase their confidence and motivation and, therefore, helps them to lose weight in a healthy way.
If you are considering taking some kind of weight loss supplement, consult a health professional, your doctor, nutritionist or pharmacist, so that they can guide you correctly, especially if you have a medical problem or take any type of drug.