Dietary supplements for weight loss

Dietary supplements for weight loss

Dietary supplements for weight loss

Making lifestyle adjustments, such as maintaining a healthy food pattern, reducing caloric consumption, and increasing physical activity, is widely agreed to be the foundation for long-term weight loss. However, because implementing dietary and lifestyle changes can be challenging, many people turn to weight-loss supplements.

They usually operate through one or more of the following mechanisms:

  • Reduce your appetite by making you feel fuller, allowing you to consume fewer calories.
  • Reduce the absorption of nutrients like fat, resulting in less calories consumed.
  • Increase your fat-burning capacity, allowing you to burn more calories.

Here are the science-backed reviews of the 7 most popular weight loss medications and supplements:

  1. Extract of Garcinia Cambogia

Following its appearance on Dr. Oz’s show in 2012, garcinia cambogia became a worldwide sensation.

It is a little green fruit with a pumpkin-like form.

Hydroxycitric acid is found in the fruit’s skin (HCA). This is the active ingredient of garcinia cambogia extract, a weight-loss supplement.

How it works?

Animal studies reveal that it can lower cravings by inhibiting a fat-producing enzyme in the body and increasing serotonin levels.

Garcinia cambogia was compared to a placebo pill in a research with 130 individuals.

Side effects:

There have been no significant side effects reported, however there have been some complaints of moderate digestive issues.

  • Hydroxycut

Hydroxycut has been around for over a decade and is now one of the most widely used weight loss pills on the planet.

There are various varieties, but the most common is simply referred to as “Hydroxycut.”

How it works?

is as follows: Caffeine and a few plant extracts are among the compounds that are claimed to help with weight loss.


In one trial, it resulted in a weight loss of 21 lbs (9.5 kg) over a three-month period.

Side effects:

You may have anxiety, jitteriness, tremors, nausea, diarrhoea, and irritability if you are caffeine sensitive.

  • Caffeine

Caffeine is the world’s most popular ingested psychoactive drug (6Trusted Source).

It’s naturally found in coffee, green tea, and chocolate, and it’s also added to a lot of processed foods and drinks.

Caffeine is such a well metabolism accelerator that is frequently found in weight-loss supplements.

How it works?

is as follows: Caffeine has been demonstrated in short-term tests to enhance fat burning by up to 29 percent and accelerate metabolism by 3-11 percent.


Caffeine has also been shown in several trials to cause weight loss in humans.

Side effects:

Caffeine intake in excess can cause anxiety, sleeplessness, and other symptoms in some people.

There’s no need to use a caffeine-containing supplement or pill. Quality coffee and green tea are the finest sources, as they include antioxidants and other health advantages.

  • Orlistat

Orlistat is a pharmacological medicine that is available over-the-counter as Alli and by prescription as Xenical.

How it works?

This weight reduction tablet works by preventing fat breakdown in the intestines, causing you to consume less calories from fat.


Orlistat can increase weight loss by 6 pounds (2.7 kg) when compared to a dummy pill, according to a large evaluation of 11 research.

Other advantages:

Orlistat has been found in studies to lower blood pressure somewhat and to reduce the incidence of type 2 diabetes by 37%.

Side effects:

This medication produces a number of digestive side effects, including loose, greasy stools, gas, and frequent, difficult-to-control bowel movements, among others. It could also cause a shortage in fat-soluble vitamins including A, D, E, and K.

Raspberry Ketones

Raspberry ketone is a chemical compound present in raspberries that gives them their characteristic aroma.

A weight-loss supplement containing a synthetic form of raspberry ketones is available.

How it works?

is as follows: Raspberry ketones enhance fat breakdown and levels of a hormone called adiponectin, which is linked to weight loss, in isolated fat cells from rats.


Although no human studies have been done on raspberry ketones, a rat research using high doses demonstrated that they lowered weight growth.

They may cause your burps to smell like raspberries as a side effect.

  • Green Coffee Bean Extract:

Normal coffee beans that haven’t been roasted are known as green coffee. Caffeine and chlorogenic acid, two chemicals thought to aid weight loss, are found in them.

How it works?

is as follows: Caffeine boosts fat burning, whereas chlorogenic acid slows carbohydrate digestion in the gut.

Green coffee bean extract has been demonstrated to help people lose weight in several human investigations.

People who took the supplement lost 5.4 pounds more than those who took a placebo, or a phoney pill, according to research. Other advantages include: Green coffee bean extract has been shown to help control blood sugar and blood pressure. It also contains a lot of antioxidants.

side effects: It has the same caffeine-like side effects. It contains chlorogenic acid, which can induce diarrhoea in some people, and some people are allergic to green coffee beans.

  • Glucomannan:

The elephant yam, also known as konjac, contains glucomannan, a form of fibre.

How it works?

ittakeswater and transforms it into a gel-like substance. It “sits” in your gut and encourages you to eat fewer calories by promoting a feeling of fullness.

Effectiveness: Three human studies found that when glucomannan is paired with a healthy diet, it can help people lose 8-10 pounds in 5 weeks.

Other advantages:

Glucomannan is a fibre that feeds the good bacteria in the gut. It can also help with blood sugar, cholesterol, and triglycerides levels, as well as constipation.

Side effects:

include bloating, gas, and soft stools, as well as the possibility of interfering with some oral drugs if taken at the same time.

It’s important to take glucomannan with a glass of water around half an hour before meals. If you want to give it a shot, Amazon has a fair selection.