Weight Loss Supplements

Our society expects to get immediate results for everything and that includes losing weight. Instead of choosing healthy foods in moderate amounts and exercising, we secretly want to believe that there is a magical way to lose weight. What could be easier than swallowing a pill?

We are constantly bombarded with the latest and greatest supplements to melt away the pounds. Claims like "scientifically proven" and "guaranteed to work" entice us to spend our money on products that really aren't proven and can even be dangerous.

Using the National Institutes of Health database, I have researched many of the most popular weight loss supplements, along with others that you may not have heard of, to find which products work and those that are a scam.

BEST BETS FOR WEIGHT LOSS

Gymnema sylvestre – this may be a weight loss supplement you may not have heard of. It is a vine plant from India, that has been used in traditional Indian medicine for 2000 years. Originally used for diabetics, this product works to reduce weight by delaying glucose absorption. Gymnema also seems to inhibit the taste of sweetness, and therefore lower food cravings. A study in 2004 showed that Gymnema helped promote a 5-6% weight loss over 8 weeks. To learn more about Gymnema, go to http://naturalhealthsherpa.com/.

Gymnema 60 Capsules

Conjugated Linoleic Acid (CLA) - A fat that occurs naturally in beef and dairy products, CLA has shown promise in treating a multitude of conditions including cancer, diabetes and high cholesterol. In regards to weight loss, several high quality studies have proved the benefits of CLA. Decreases in body fat mass, body mass index and weight loss have all been demonstrated. Studies have also shown long term safety using CLA as well as it being well tolerated.

Nature's Way CLA -1300mg, 90 Softgels

Orlistat (Alli) - This is a product was orginally released as a prescription medication, Xenical, and then became available at a lower dose for over the counter use. Orlistat acts as a lipase inhibitor, blocking the fat absorption as food passes through the intestines. It is also known as "the Antabuse for fat". If a high fat diet is eaten, oily stools, flatulence and leaking of stool often occur. Since Orlistat is approved by the FDA, there are studies that support it's effectiveness. Over a 16 week period of time, participants lost approximately 3 lbs more while taking orlistat with a low calorie, reduced fat diet compared to diet alone.

Alli Weight-Loss Aid, Orlistat 60mg Capsules, 120-Count Refill Pack

Pyruvate - A byproduct of metabolism, the mechanism in which pyruvate promotes weight loss is unknown. However in several well controlled trials, individuals taking 6 gms of pyruvate daily not only lost significant weight, but also demonstrated a decrease in body fat and an increase in lean body weight. Since pyruvate occurs naturally in the body, there are minimal side effects.

Genesis Nutrition Pyruvate 1000, 120-Count

SHOWS POSSIBLE BENEFITS

Acai - The Acai palm is a South American plant from which it's berries have recently been touted for a variety of health benefits, including weight loss. Preliminary clinical research suggests that consuming 100 mg of acai pulp twice daily for one month reduces fasting glucose and total cholesterol levels from baseline in overweight patients. However, to this date, there is no evidence that acai berries boost weight loss. The main benefit of acai is it's antioxidant effects; it has more antioxidant content than cranberries, raspberries or blueberries. 

Acai 100 - 32 oz - Liquid

Chromium picolinate - Chromium is an essential trace element that is often used in diabetes. Research has shown chromium to decrease fasting blood sugars and increase insulin sensitivity in type 2 diabetics. A handful of studies have demonstrated possible weight loss benefits. One reported a 2.5 lb weight loss over a 90 day period when compared to placebo. Unfortunately, other studies have shown chromium ineffective. The data is certainly not ground breaking, but chromium is safe and may prove to be useful.

NATURES BOUNTY ULTRA CHROMIUM PIC 500 MCG 100Tablets

Hydroxycitric acid (HCA) - This product is found in a fruit that grows in India and southeast Asia. It is believed to work by preventing fat production and supressing appetite. The results of various studies are mixed on the benefits of Hydroxycitric acid with weight loss. One promising study did show individuals who took 1.2 grams of HCA over 12 weeks lost 8 pounds compared to the placebo group which loss on average 5 pounds. Side effects reported most commonly were headache and gastrointestinal upset.

Garcinia Cambogia * 600mg HCA Hydroxycitric Acid 120 Capsules

African mango - Irvingia gabonensis is also becoming a popular natural ingredient for weight loss.  Irvingia gabonensis, also known as "African mango" or "bush mango," is a tree from Africa that produces a mango-like fruit. The seeds have high soluble fiber content and function as a bulk-forming laxative.  It is also been shown to delay gastric emptying, which improves blood sugar levels.

A promising study performed in Cameroon demonstrated that taking a standardized seed extract of African mango 150 mg twice daily for 10 weeks reduced weight by nearly 30 pounds when compared to overweight patients taking placebo.  Additionally, cholesterol levels and fasting blood sugars were significantly improved. The most common side effects appear to be headache and sleeping difficulties. This data is promising, but very preliminary. More evidence is needed about long-term safety and effectiveness.

PERFECT African Mango Irvingia Gabonensis with 150mg of 100% Pure and Clinically-Proven IGOB131 - 60 Capsules

DON'T WASTE YOUR MONEY

Hoodia - This is another widely advertised product for weight loss that not only has been shown to be ineffective, but also potentially dangerous. Hoodia gordonii is a succulent plant found in the Kalahari desert of Africa. For years, pharmaceutical companies have sought to discover any weight loss benefits, only to be dropped due to lack of evidence. In fact, one study found not only no benefits from Hoodia, but significant adverse effects including nausea, elevated blood pressure and liver dysfunction. Definitely stay away from this product.

HCG - Human Chorionic Gonadotropin, also known as the hormone of pregnancy, has received a great deal of publicity. Its use is based on an antequated hypothesis of a physician in the 1950’s. The effectiveness of the HCG diet is actually due to the very low calorie diet (VLCD) that is recommended to use with it. The suggested calorie intake is 500- 800 daily, about 25% of normal daily calories. Studies have shown that HCG does not improve weight loss while on a VLCD. Additionally, VLCD can be very dangerous unless under the supervision of a physician

Hydroxycut – I had to investigate Hydroxycut after seeing a fellow alumnus from my medical school promote it. After a previous formulation of Hydroxycut was removed from the market in 2009 due to several cases of liver injury, it has been reintroduced with new ingredients.The current formulation of Hydroxycut includes 4 chief components: lady's mantle, wild olive extract, komijn and wild mint extract. Despite this new formulation, there is no research supporting the use of any of these ingredients for weight loss. Lady's mantle and wild mint do have some indications for use with upset stomach and diarrhea while wild olive extract and komijn may have uses as antibiotics.
Obviously, this list is not comprehensive. There are countless other products available on the market that I have not included. Certainly, if there truely is that "magical pill" out there, everyone would know about it. In the meantime, nothing replaces diet and exercise, but some of these weight loss products may help you along the way.

Weight Loss Diets and Supplements

With the start of a new year, one of the most common resolutions is to lose weight. A simple enough idea, but one of the most difficult to do. The worldwide epidemic of obesity confirms that there is no simple solution.

So how do you get started on this journey? You try to eat healthy and get in exercise when you can, but the weight still doesn't come off. Well the next step is to get some help.

Turn on the TV, look through a magazine or go surfing on the web, and there are thousands of people telling you they have the "secret" to losing weight. They are also very willing to have you pay for their "secret". Before spending your hard-earned money on the latest diet trend, you need to do the research. I will share with you what I recommend to my patients so that you can choose the right weight loss program for you.

Diet Plans

Every few weeks, it seems that a new "miracle" diet is being promoted. A search on Amazon yielded nearly 15,000 books related to diet and weight loss. So how do you choose? A recent article in US News and World Report did the hard work for you. An expert panel of nutrition specialists reviewed the 25 most popular diets and selected the most effective and safest options. The winner of this "battle of the diets":  The DASH diet.

For years I have been recommending this diet to my patients to help them lower their blood pressure and lose weight. The DASH (Dietary Approaches to Stopping Hypertension) initially was promoted to help lower blood pressure, but extensive research also shows it is the most effective and safest diets for long term weight loss. 

The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health

The DASH diet wasn't the only diet that got the nod from the experts. The TLC (Therapeutic Lifestyle Changes) diet ranked #2 in overall best diets. This diet was developed by the National Institutes of Health to lower cholesterol and reduce fat intake, especially saturated fats. The diet itself is flexible, and can lower your "lousey" cholesterol (LDL) by 10% in 6 weeks.

Cooking TLC: Truly Low Carb Cooking Volume 1

The criteria that the experts used to evaluate these diets are based on sound medical evidence and safety. No fad diets or short term diets made the top rankings.

Of the commercial diets, Weight Watchers was the winner. This diet assigns points to various foods, instead of counting calories. They claim that you can lose 2 pounds each week and eat whatever you like as long as you stay within the daily points target.

Weight Watchers Points Plus 2011 Essential Kit

The take home message from this report is that there is no fast or easy way to lose weight. Fad diets are just that; they may work for the moment, but don't lead to any prolonged weight loss. Changing behaviors with sensible, balanced eating is still the key to success.

In my next blog, I will review some of the more common weight loss supplements. From my experience and research, I will debunk the myths of which "miracle" products truly work.