6 Popular Weight Loss Pills and Supplements Reviewed
1. Garcinia Cambogia
Extract
Garcinia cambogia became popular worldwide after being featured on
the Dr. Oz show in 2012.
It is a small, green fruit,
shaped like a pumpkin.
The skin of the fruit
contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.
How it works: Animal studies show
that it can inhibit a fat-producing enzyme in the body and increase levels of
serotonin, potentially helping to reduce cravings.
Effectiveness: One study with 130
people compared garcinia against a dummy pill. There was no difference in
weight or body fat percentage between groups.
A 2011 review that looked at
12 studies on garcinia cambogia found that, on average, it caused weight loss
of about 2 pounds (0.88 kg) over several weeks.
2. Caffeine
Caffeine is the most commonly
consumed psychoactive substance in the world.
It is found naturally in coffee, green tea and dark chocolate,
and added to many processed foods and beverages.
Caffeine is a well known metabolism booster,
and is often added to commercial weight loss supplements.
How it works: Short-term studies
have shown that caffeine can boost metabolism by 3-11%, and increase fat
burning by up to 29% .
Effectiveness: There are also some
studies showing that caffeine can cause modest weight loss in humans .
3. Raspberry Ketones
Raspberry ketone is a
substance found in raspberries, which is responsible for their distinct smell.
A synthetic version of raspberry ketones is sold as a weight loss supplement.
How it works: In isolated fat cells
from rats, raspberry ketones increase breakdown of fat and increase levels of a
hormone called adiponectin, believed to be related to weight loss .
Effectiveness: There is not a single
study on raspberry ketones in humans, but one rat study using massive doses
showed that they reduced weight gain
4. Green Tea Extract
Green tea extract is a
popular ingredient in many weight loss supplements.
This is because numerous studies have shown the main antioxidant in it, EGCG, to aid fat
burning.
How it works: Green tea extract is
believed to increase the activity of norepinephrine, a hormone that helps you
burn fat .
Effectiveness: Many human studies
have shown that green tea extract can increase fat burning and cause fat loss,
especially in the belly area
5. Conjugated
Linoleic Acid (CLA)
Conjugated linoleic acid,
or CLA, has been a popular fat loss supplement for years.
It is one of the
"healthier" trans fats, and is found naturally in some fatty animal
foods like cheese and butter.
How it works: CLA may reduce
appetite, boost metabolism and stimulate the breakdown of body fat .
Effectiveness: In a major review of
18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per
week, for up to 6 months .
According to another review
study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared
to a dummy pill
6. Bitter Orange /
Synephrine
A type of orange called bitter orange
contains the compound synephrine.
Synephrine is related to
ephedrine, which used to be a popular ingredient in various weight loss pill
formulations.
However, ephedrine has since
been banned as a weight loss ingredient by the FDA because of serious side
effects.
How it works: Synephrine shares
similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning .
Effectiveness: Very few studies have
been done on synephrine, but ephedrine has been shown to cause significant
short-term weight loss in many studies
