The 5 Weight-Loss Supplements You Can't Trust
“Weight loss” is a term you simply cannot
avoid these days. Everyone, it seems, is in the race to lose that extra
bit of flab. Being health-conscious is a wonderful thing, of course, but
the awareness of what is right for you is key. Today, the internet is
filled with health gurus providing countless choices in attractive
health supplements we should use for losing weight. With their quick-fix
solution to our weight issues, their recommendations can often be hard
to resist.
There are plenty of myths surrounding these
weight loss supplements which we can easily fall prey to. The reality,
though, can be hard to accept. Here, we debunk 5 of the most famous
health supplements and explain why they shouldn’t be trusted.
#1. Raspberry ketones
Raspberry ketones are natural substances that are found in red
raspberries. They are also found in other fruits like blackberries,
cranberries, fresh berries, peaches, grapes, apples, and kiwis. These
natural chemicals give raspberries their natural aroma and have been
used as a flavoring agent in soft drinks, ice cream, and different
processed foods.
Of late, raspberry ketones have also become popular for their supposed
weight-loss abilities and have been sold as a weight loss supplement.
Do they actually work, though?
Before you actively begin consuming the raspberry ketone weight loss
tablets in the hopes of losing weight, bear in mind that not a single
study to date has been done purely based on raspberry ketones in humans.
The only study that included raspberry ketones included a blend of
substances - caffeine, garlic, capsaicin, ginger, and synephrine, along
with raspberry ketones.
In that study, which lasted eight weeks, the people who had used the
supplements lost 7.8% of their fat mass. However, there was no
conclusive evidence to prove that the weight loss was because of
raspberry ketones. Only after extensive studies have been conducted on
humans with regards to raspberry ketones, can we fully analyze if they
can actually aid in weight loss.
For now, it would be better if you opt for the natural fruits that
contain raspberry ketones.
#2. Matcha green tea powder
Matcha green tea powder is one variant of
green tea that has become really popular in recent years as a potent
natural weight-loss drink. Celebrities are raving about it. Models are
swearing by it. Even famous cafes and restaurants are serving it in
lattes, soups, and desserts.
This traditional Japanese tea is basically a stone-ground powdered green
tea. Made from leaves of a tea plant, also known as the Camellia
sinensis, the Matcha green tea powder can be easily mixed into liquids.
It includes various vitamins and minerals but is mostly sought after
because it contains abundant amounts of catechins – a type of
antioxidant. Since a person is essentially consuming whole tea leaves
while drinking matcha, it is considered the more effective source of
catechins than normal green tea where the leaves are disposed of after
infusion.
Various studies have been done to analyze
the effects of standard green tea on weight loss with vague results.
However, there have been no studies done to confirm the benefits of
matcha on weight loss.
Hence, you can consume matcha tea if it makes you feel better. Moreover,
it certainly has beneficial vitamins and minerals in it which will
benefit you. As of now, however, you cannot rely on it to lose your
extra flab.
#3. Garcinia cambogia supplements
In recent times, you would have, perhaps, heard or read the name
'Garcinia Cambogia' on several platforms. A tropical fruit native to
India and Southeast Asia, Garcinia Cambogia has been actively marketed
as a weight-loss wonder. Claims have been made that it can help you lose
weight without even doing any physical work.
Garcinia Cambogia contains a substance
called hydroxycitric acid (HCA), which is said to assist weight loss. A
number of studies have been taken to analyze this with mixed results. A
few studies have claimed to have had great weight-loss results using
HCA. Many others have stated that it has no bearing on the person's
weight.
Researchers have noted that a majority of
the studies done on Garcinia Cambogia have used animals as test
subjects. The results of the tests done on humans using garcinia are too
general to be proved effective.
A detailed review has been posted in the Journal of Obesity gathering
nine different studies that have used Garcinia Cambogia for weight loss.
The review observes the mixed results of the supplement on weight loss
with a few studies yielding substantial results while the others stated
there was no difference.
Since HCA is being made available in the
forms of pills and powder, as well as the fact that it comes from a
fruit makes it an instantly appealing product. However, there are too
many uncertainties at present with Garcinia Cambogia's effect on weight
loss, and hence, it cannot be relied upon.
#4. Caffeine supplements
In recent years, a number of diet supplements containing caffeine have
claimed that it can help reduce weight. The theory that caffeine can
increase metabolism has been oft-repeated.
How much of that is true, though?
The pace at which you burn your calories at rest is called your resting
metabolic rate (RMR).
It is common knowledge that the higher your metabolic rate, the easier
it would be for you to lose weight. This is where caffeine becomes an
attractive option for those wanting to lose weight quickly.
Research studies that have been conducted on volunteers have stated that
caffeine can increase RMR by 3-11% and those who consumed larger doses
had a higher effect, with an increase of 11-12%.
However, further comprehensive studies have also indicated that caffeine
intake made no notable changes in the participants' appetite or the
amount of food they consume throughout the day. The findings concluded
that caffeine might have a minor effect on food consumption briefly
after consuming caffeine. However, the effect doesn’t last long and
wears off pretty quickly.
Thus, caffeine does accelerate the body’s
metabolism, but only briefly. Moreover, the body builds up a tolerance
to the effects of caffeine with regular consumption. You can therefore
not depend on caffeine for your weight loss.
#5. Alkaline water
Drinking water is good for you. Of course,
you know that. Can drinking a particular form of water actually help you
lose weight, though? Can there be such a thing as healthier water?
Well, if the hype is to be believed, alkaline water seems to be the
answer to that question.
Alkaline water supposedly has multifarious health benefits: clear skin,
weight loss and even fighting skin cancer being some of them. It is its
purported ability to aid weight loss which has really made it famous
lately.
What exactly is alkaline water?
Simply put, alkaline water is water that has a higher level of pH than
tap water. PH is the measure of the hydrogen ion concentration in a
solution. Tap water has a pH of around 7, and alkaline water’s pH is
about 8 or 9. Alkaline compounds are salts and metals that, when added
to water, make it more alkaline.
Is alkaline water good for weight loss?
Unfortunately, there isn’t any substantial evidence out there to back
the claims of alkaline water’s benefits for weight loss. The research
and tests that have been done for alkaline water have been animal-based,
and its effects on humans are not yet backed by science. In fact, noted
dieticians have said that when we consume highly acidic or highly
alkaline food or beverage, it gets neutralized in the digestive system
before it enters the bloodstream.
Alkaline water is being touted as the next
big miracle cure. It is even being promoted by known celebrities.
However, these claims are not being backed by any proper scientific
evidence. It appears to be more of another popular nutrition fad.
It would be prudent if we concentrate on consuming plain water on a
regular basis. It does a great job of keeping us hydrated and healthy.