There are many different solutions for weight loss. This includes all types of supplements and natural food supplements.
It is claimed that they help with weight loss or at least facilitate weight loss in combination with other methods.
Supplements tend to work through one or more of these mechanisms:
Reduces appetite and makes you feel fuller so you eat fewer calories Reduces the absorption of nutrients like fat, so you eat fewer calories Increases fat burning, so you burn more calories
Check out the 12 best food supplements and weight loss supplements that are backed by research below.
Best weight loss supplements
Caffeine is the most commonly consumed psychoactive substance in the world.
It is found naturally in coffee, green tea and dark chocolate, and is added to many processed foods and drinks. Caffeine is a good metabolism booster and is often added to commercial weight loss supplements.
Some studies have shown that caffeine can speed up metabolism by 5-15% and increase fat burning by up to 30%.
In some people, large amounts of caffeine can cause anxiety, insomnia, nervousness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.
There’s really no need to take caffeine supplements or supplements. The best sources are quality coffee and green tea, which also contain antioxidants and other health benefits.
2. Green tea extract
Green tea extract is a popular ingredient in many weight loss supplements. That’s because numerous studies have shown that the main antioxidant in it, EGCG, helps burn fat.
Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps burn fat.
Many studies have shown that green tea extract can increase fat burning and cause abdominal fat loss.
Green tea extract is generally well tolerated. It contains a small amount of caffeine and may cause symptoms in people who are sensitive to caffeine.
In addition, all the health benefits of drinking green tea should also apply to green tea extract.
3. Garcinia Cambogia extract
Garcinia cambogia has become popular all over the world. It is a small, green, pumpkin-shaped fruit.
The skin of the fruit contains hydroxycitric acid (HCA), which is the active ingredient in garcinia cambogia extract, which is sold as a weight loss supplement.
Studies show that this supplement can inhibit a fat-producing enzyme in the body and increase serotonin levels, potentially helping to reduce food cravings.
Also, there are no reports of serious side effects, but there are reports of mild digestive problems.
4. Green coffee bean extract
Green coffee beans are simply normal coffee beans that have not been roasted. They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.
Caffeine can increase fat burning, and chlorogenic acid can slow down the breakdown of carbohydrates in the intestines.
Several studies have shown that green coffee bean extract can help with weight loss. That review found that this supplement made people lose 3 pounds more than those who took a placebo.
Green coffee bean extract can help lower blood sugar levels and lower blood pressure. It is also very rich in antioxidants.
It can cause the same side effects as caffeine. The chlorogenic acid in it can also cause diarrhea, and some people may be allergic to green coffee beans.
5. Raspberry ketones
Raspberry ketone is a substance found in raspberries that is responsible for their distinctive smell. A synthetic version of raspberry ketone is sold as a weight loss supplement.
In isolated fat cells, raspberry ketones increase fat breakdown and increase levels of a hormone called adiponectin, which is believed to be associated with weight loss.
Possible side effects may cause your burp to smell like raspberries.
6. Conjugated linoleic acid
Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years.
It is one of the “healthier” trans fats and is naturally found in some fattier animal foods such as cheese and butter.
CLA can reduce appetite, speed up metabolism and promote the breakdown of body fat. In one large study, CLA caused weight loss of about 0.2 kilograms per week over a period of 6 months.
Conjugated linoleic acid can cause various digestive side effects, and can have long-term adverse effects, potentially contributing to fatty liver, insulin resistance, and increased inflammation.
Forskolin is an extract from a plant from the mint family, which is claimed to be an effective dietary supplement for weight loss.
It is believed to increase levels of a compound inside cells called cAMP, which can promote fat burning.
One study showed that forskolin reduced body fat and increased muscle mass without affecting body weight.
There is very limited data on the safety of this supplement or the risk of side effects.
8. Bitter orange / Synephrine
A type of orange called bitter orange contains the compound synephrine.
Synephrine is related to ephedrine, which was once a popular ingredient in various weight loss supplement formulations.
However, it is banned as a supplement due to serious side effects.
Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning.
Very few studies have been conducted on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies.
Like ephedrine, synephrine can have serious heart-related side effects. It can also develop addiction.
9. Orlistat (alli)
Orlistat is a pharmaceutical drug, sold without a prescription under the name Alli, and on prescription under the name Xenical.
This weight loss supplement works by inhibiting the breakdown of fat in the intestines, so you consume fewer calories from fat.
According to one large study, orlistat can increase weight loss by 3 kg compared to placebo.
Furthermore, another study showed that Orlistat slightly lowers blood pressure and reduces the risk of developing type 2 diabetes by 40%.
This supplement causes many digestive side effects, including loose, greasy stools, bloating, frequent diarrhea, difficult-to-control diarrhea, and more. It can also contribute to a deficiency of fat-soluble vitamins, such as vitamins A, D, E and K.
A low-fat diet is usually recommended while taking orlistat to reduce serious side effects.
Interestingly, a low-carbohydrate (drug-free) diet was shown to be as effective as orlistat and a low-fat diet combined.
Glucomannan is a type of fiber that is found in the root of elephant yam, also called konjac or devil’s tongue.
Glucomannan absorbs water and becomes gel-like. It “sits” in your intestines and promotes a feeling of satiety, helping you eat fewer calories.
Three studies have shown that glucomannan, combined with a healthy diet, can help people lose 3-5 kilograms of weight in 5 weeks.
Glucomannan is a fiber that can feed friendly bacteria in the gut. It can also lower blood triglycerides, cholesterol and sugar, and is very effective against constipation.
As side effects, it can cause bloating and soft stools, and it can also interfere with some oral medications if taken at the same time.
It is important to take glucomannan about half an hour before eating, with a glass of water.
Meratrim is a relatively new weight loss supplement on the market.
It is a combination of two plant extracts that can change the metabolism of fat cells.
It is claimed to make it harder for fat cells to reproduce, reduce the amount of fat they collect from the bloodstream and help them burn stored fat.
So far, only one study has been conducted on Meratrim. A total of 100 obese people were put on a strict 2000 calorie diet, with either Meratrim or a placebo.
After 8 weeks, the Meratrim group lost 6 kg of weight and 12 cm around the waist. They also improved the quality of life and lowered blood cholesterol, sugar and triglycerides.
No side effects were noted.
Hydroxycut has been around for over a decade, and is currently one of the best weight loss supplements in the world.
There are several different types, but the most common is simply called “Hydroxycut”. It contains several ingredients that are claimed to help with weight loss, including caffeine and several plant extracts.
One study showed that this supplement caused a loss of 10 kg. in a period of 3 months.
If you are sensitive to caffeine, you may experience anxiety, nervousness, tremors, stomach pain and nausea, as well as diarrhea and irritability.
Caution with weight loss supplements and supplements
So these were the best weight loss supplements and supplements with the strongest evidence to back them up:
Weight loss: Glucomannan, CLA and Orlistat (Alli) Increased fat burning: caffeine and green tea extract
However, we must advise against Orlistat due to unpleasant side effects, and against CLA due to adverse effects on metabolic health.
We are left with glucomannan, green tea extract and caffeine.
These supplements can be useful, but the effects are modest at best. Unfortunately, no supplement or supplement really works that well for weight loss.
It might boost your metabolism a bit and help you shed a few pounds, but that’s where it stops, unfortunately.
Cutting carbs and eating more protein are still the best ways to lose weight and work better than all weight loss supplements combined.