Weight loss is all about eating less and moving more. Some weight loss supplements and pills tend to help, but you still need to concentrate on a proper diet and exercise.
Remember, weight loss is all about lifestyle changes, and there is no magical pill to help you lose pounds without hard work.
People who depend on supplements alone may harm themselves.
What are Weight Loss Supplements?
Weight-loss dietary supplements are available over the counter in a variety of forms, including capsules, tablets, liquids, and powders.
It can include hundreds of ingredients. However, there is no definite evidence that these supplements are effective.
Some people even think that studies conducted on these products were for commercial purposes.
The FDA doesn’t allow the use of medicine in dietary supplements because they can interact with medications.
Similarly, a weight-loss diet plan that works for one person will not work for everyone. This applies to supplements as well.
People who are considering using supplements for weight loss should consult with their doctor about the potential benefits and risks (1).
Here are 10 popular weight loss supplements and pills.
1. Green tea extract
Green tea extract is a popular ingredient in many weight-loss supplements.
The main antioxidant in green tea is EGCG (epigallocatechin gallate). This antioxidant has cancer-chemoprevention properties (2).
In addition, green tea extract may increase the activity of norepinephrine.
A study shows that green tea extract can lead to increased fat burning, specifically in the abdominal area (3).
However, drinking green tea should also have all the health benefits of green tea extracts.
2. Caffeine
Caffeine is the psychoactive substance most commonly used for energy-boosting purposes.
According to one study, caffeine can increase metabolism by up to 11% (4).
Some studies have also shown that caffeine can cause moderate weight loss (5, 6, 7).
However, you don’t need to take caffeine in pill form. Coffee and green tea are the best sources of caffeine.
3. Hydroxy cut pills
Hydroxycut is among the most popular weight loss supplements in the world, and it has been around for more than a decade.
This product has several ingredients, including lady’s mantle extract (Alchemilla vulgaris), wild olive extract (Olea europaea), cumin extract (Cuminum cyminum), wild mint extract (Mentha longifolia), and green coffee bean extract (Coffea canephora).
These extracts may help with weight loss. In one study, the researchers used the same extracts in tablet form on heavy people (4).
The extracts helped them lose 21 pounds within 3 months.
However, this weight loss supplement might not be suitable for people who are sensitive to caffeine.
4. Garcinia cambogia extract
Garcinia cambogia is also a famous weight-loss dietary supplement. It’s a small green fruit that contains hydroxycitric acid (HCA).
This is the active ingredient in garcinia cambogia, which is sold as a dietary supplement.
Animal studies have shown that it can block a fat-producing enzyme in the body and increase the level of serotonin, which can lead to appetite reduction.
One study involving 130 people compared garcinia to a dummy pill. The weight or body fat percentage between groups was unchanged.
In another study, Garcinia Cambogia caused a weight loss of 2 pounds (0.88 kilograms) over several weeks.
Garcinia Cambogia’s effects on weight loss may appear minor, but it may help increase the level of serotonin in the brain, which regulates mood, happiness, and anxiety (4, 5, 6).
5. Orlistat (Alli) by Xenical
Orlistat is a pharmaceutical medicine, marketed under the name Alli, and prescribed under the name Xenical. This weight-loss pill is effective, and it prevents the fat from digestion.
According to Mayo Clinic staff, orlistat helps you lose weight by reducing the amount of fat absorbed in your intestines.
Lipase is an enzyme that breaks fat into smaller parts and can be stored for future use.
Orlistat blocks lipase activity, and 25% of the fat you eat is removed through bowel movements.
In one study, orlistat combined with lifestyle changes reduced the risk of type 2 diabetes by 37% (7).
Many people have noticed some of the side effects of orlistat. These include urgent bowel movements, oily stools, abdominal pain, and oily spotting on underwear.
A low-fat diet is important to minimize the side effects of orlistat. It’s interesting to understand that a low-carb diet is just as effective as a combination of orlistat and a low-fat diet.
6. Green coffee bean extract
In green coffee beans, the amount of chlorogenic acid is higher than in black coffee beans. because the beans are not roasted yet.
The chlorogenic acid in green coffee can help burn body fat and regulate blood pressure by slowing down the carbohydrate breakdown in the stomach (8, 9).
Green coffee extract can also influence how the body manages blood sugar and metabolism.
In one study, the group taking the green coffee extract lost 5.4 pounds more than the group taking a dummy pill (10).
Green coffee extracts contain caffeine. Side effects such as diarrhea are noticed in certain people who are allergic to caffeine.
7. Glucomannan dietary fiber
Glucomannan (konjac) is a dietary fiber extracted from the roots of an elephant foot yam (Whitespot giant arum), a tropical tuber crop grown primarily in Africa, South Asia, Southeast Asia, and the tropical Pacific islands (11).
The fiber can reduce the absorption of sugar and cholesterol in the intestine, which can help regulate blood sugar levels in people with diabetes (12, 13, 14).
Fiber can lower cholesterol, feed friendly intestinal bacteria, boost mineral absorption, and treat constipation (15, 16).
However, fiber sits in your gut and helps you eat fewer calories by promoting a feeling of fullness.
In one study, 176 individuals who consumed glucomannan fiber while following a healthy lifestyle lost 8–10 pounds in 5 weeks (17).
This means a fiber-rich diet is an essential element of weight loss, with tons of health benefits.
8. Raspberry ketones
Raspberry ketone is an ingredient responsible for the smell of raspberries. It is extracted from red raspberries, which are assumed to aid in weight loss.
A synthetic version of raspberry ketones is available and sold as a weight-loss supplement.
One animal study shows that raspberry ketone may boost metabolism, suppress appetite, and boost fat burning (18).
An animal study suggests that the antioxidant raspberry ketone, in combination with a calorie-restricted diet, can effectively prevent neurodegenerative changes caused by obesity and may delay the progression of Alzheimer’s disease in rats (19).
It is difficult to draw conclusions about the effects of raspberry ketone on weight loss due to a lack of evidence. There is no clinical research on raspberry ketone.
9. Meratrim dietary pills
Meratrim pills contain two herbal extracts: Sphaeranthus indicus and Garcinia mangostana. These extracts can alter fat cell metabolism. Sphaeranthus indicus is a plant related to the Asteraceae family (20).
It has medicinal uses in Southeast Asian countries. Likewise, Garcinia mangostana is used in the same Ayurvedic practice. These herbs are used to treat a wide range of inflammatory conditions, including diabetes, psoriasis, weight loss, and many more.
However, only one study on meratrim has been carried out. They conducted the study on 100 people, split into two groups. After 8 weeks, the meratrim group lost 11 pounds of weight and 4.7 inches of waistline (21).
They also noticed improvements in their blood sugar, cholesterol, and overall triglyceride levels. Interestingly, no side effects have been reported during the study.
10. CLA (conjugated linoleic acid)
Conjugated linoleic acid, or CLA, has long been a popular fat-loss supplement. It is one of the most wholesome trans fats, and it is naturally available in certain fatty animal foods such as cheese, butter, and beef.
Conjugated linoleic acid may aid in the reduction of body fat deposits, reduce appetite, boost metabolism, and improve immunological function.
Study has shown that CLA has caused a weight loss of approximately 0.2 pounds per week for up to six months (22).
When compared to the dummy pill, CLA can help you lose about 3 pounds more (23).
However, some human studies using acceptable doses suggest that CLA supplements may cause a variety of minor to severe side effects, such as diarrhea, insulin resistance, and oxidative stress (24).
Conjugated linoleic acid may also cause liver damage; however, it is very rare.
Green tea extract is a popular ingredient in many weight-loss supplements because it can burn fat by boosting norepinephrine activity. Caffeine is the most frequently used for energy-boosting purposes, and it can increase metabolism by up to 11%. Hydroxycut tablets contain many ingredients that may help in weight loss. Garcinia cambogia extract includes hydroxycitric acid (HCA), which is a well-known weight-loss supplement. Orlistat weight loss loss pills can decrease the quantity of fat absorbed in the intestines and inhibit lipase activity. Green coffee bean extract can help burn body fat and regulate blood pressure by slowing carbohydrate breakdown in the stomach. Dietary fiber glucomannan can reduce cholesterol, feed beneficial intestinal bacteria, improve mineral absorption, and treat constipation. Raspberry ketone is an antioxidant that can help with metabolism, appetite suppression, and fat reduction. Meratrim dietary pills contain two herbal extracts that can change fat cell metabolism. CLA (conjugated linoleic acid) is a popular fat-loss supplement that can help decrease body fat deposits, suppress appetite, increase metabolism, and enhance immune function.
Conclusion
Dietary supplements for weight loss are available over-the-counter in a variety of forms. There is no conclusive evidence that weight loss supplements work.
The FDA restricts the use of medicinal compounds in dietary supplements. Medicinal compounds in dietary supplements can interact with other medications.
People using weight-loss supplements should consult with their doctor about the benefits and risks.