This is a good question and not an easy answer. We have so much information available and every company in the industry claims to be the “be all and end all” in weight loss and they even guarantee success. I am always curious to see what they guarantee and what these guarantees entail. There are not many people that read the fine print and if you actually going about reading the pages of small print you will actually be surprised that the guarantee is not worth the paper it is written on.
There are literally so many options on weight loss products, what to eat, what not to eat, what to drink or not, healthy supplements, diets that recommend carbs and those that recommend everything but carbs so what is the truth?? Why is there so many products worldwide and what made this happen and what really works.
As you I have so many questions on this topic. I want to live healthy while I was on my weight loss journey and stood astonished with all the products I found. What is the truth and what did I actually want to use and what could work for me. Please keep in mind that I always suggest to speak to a health care practitioner before using any product to lose weight or before starting a fast. Another question I had is do I want to use products or do I want to lose weight naturally.
In this article I will not go into my fasting nor exercise regime as I want to research and focus on products to help you. I want to look at a few products and see what they do and also want to explore the facts of weight loss. As I said earlier it is going to be different for different people unfortunately simply because our metabolisms are all different.
For the purposes of this article I will look at the ten most popular products. Weight loss products mostly tend to work in the following ways. They eighter reduce your appetite, reduce the absorption of calories or they increase fat burn.
.1. Garcinia Cambogia Extract
It became known worldwide after it was featured on an episode of Doctor Oz in 2012. It is a small green fruit and it is shaped like a pumpkin. The skin contains HCA(hydroxycitric acid). This is the active ingredient in the extract which is marketed as a diet pill. Animal studies show that it can inhibit a fat producing enzyme and produces serotonin, potentially helping to reduce cravings.
One study with 130 people compared garcinia against a placebo. There were no difference in body weight or body fat percentage between groups. A 2011 review that looked at 12 studies on the product, found that on average, it caused weight loss of plus minus .8 kg over several weeks.
Hydroxycut has been around for more than a decade and is worldwide known for being a weight loss supplement. There are many different types but the most common one is simply called Hydroxycut. It contains several ingredients that help with weight loss. One study showed that 9.5 kg weight loss over three months. The side of this product would be caffeine sensitivity related.
Caffeine is the best known psychoactive substance currently known. It’s naturally found in coffee, green tea and dark chocolate and added to many processed foods and beverages. Caffeine is also known as a metabolism booster and is found in many weight loss supplements.
A few short term studies have shown that caffeine can boost your metabolism 3 to 11 percent and increase fat burning up to 29 percent. There are also studies that found it can cause modest weight loss in humans. For some people caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhoea and other symptoms. Caffeine is also addictive and can lead to loss of sleep.
There are no need to take supplements with caffeine in them as the best sources are found in quality coffee and green tea. If you love intermittent fasting and coffee , we have written all about it in this blog .
This is a drug sold over the counter under the name Alli and under prescription called Xenical. This weight loss pill inhibits the breakdown of fat in the gut letting your system absorb less fat. According to a review on 11 studies it can increase weight loss by 2.7 kg compared to a placebo. It has also been shown to reduce the risk of getting type 2 diabetes by 37 percent.
There are numerous side effects mostly digestive side effects. To minimise these side effects it is recommended that you eat a low fat diet to minimize orlistat’s side effects. What I found very interesting is that a low carb diet has been shown to be just as effective as both a low fat diet and a diet on orlistat.
.5. Raspberry Ketones
This 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. In isolated fat cells of rats, raspberry ketones increase breakdown of fat and increase the levels of a hormone called adiponectin believed to be related to weight loss.
There are no studies on raspberry ketones in humans but a rat study using massive doses showed that they reduced weight gain.
.6.Green Coffee Bean Extract
Green Coffee beans are simply un-roasted coffee beans. They contain two substances that is believed to help with weight loss, caffeine and chlorogenic acid. Caffeine can increase fat burning and chlorogenic acid can slow the breakdown of carbohydrate in the stomach.
Several studies has shown that green bean extract can help people with weight loss. A review of 3 studies showed that the supplement helped people lose 2.5 kg more than a placebo. Green bean extract may help lower blood sugar levels and blood pressure. It is also very high in antioxidants. Side effects would be the same as normal caffeine consumption.
This supplement may cause weight loss as found by studies something to keep in mind is that the studies was industry sponsored.
This is a type of Fibre that is found in the roots of elephant yam, also called konjac. It absorbs water and becomes gel-like. It sits in your gut and promotes feeling full assisting with eating fewer calories. Three human studies has shown that glucomannam, combined with a healthy diet can help people lose about a kilogram a week.
It is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides and is very effective against constipation. Some of the side effects can be bloating, flatulence and soft stools.
Meratrim is relatively new to the diet pill market, it’s the combination of two plant extracts that may change the metabolism of fat cells. The product claims to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the blood stream and help them to burn stored fat. Thus far only one study has been done on mratrim. A 100 obese people were placed on a strict diet of 2000 calories with meratrim or a placebo.
After 8 weeks the meratrim group lost had lost over 5 kg. They also improved levels of blood sugar and cholesterol, after the study no side effects have been reported.
.9. Green Tea Extract
This extract is a popular ingredient in a number of weight loss products. Numerous studies have shown the main antioxidant in it, EGCG, aids fat burning. Green tea extract is believed to increase activity of norepinephrine a hormone that helps you burn fat.
.10. Bitter Orange
A type of orange called bitter orange contains the compound synephrine. Synephrine is related to ephedrine, which used a to be a popular ingredient in various weight loss pill formulations. Recently ephedrine has been banned as a weight loss ingredient by the FDA because of its 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 done on synephrine but ephedrine has been shown to significantly increase short term weight loss.
Know what you are consuming
The products that I looked at above is products that work and it is simple to research a weight loss product that you want to use and look what the ingredients are. Yes it is always great to get advice on good products to use but we live in an age with lots of information so research what you are taking.
Just because your friend has lost a ton of weight does not mean that the same product is going to work for you. Research and test products for yourself until you find what works. I would say looking at products available on the market the first point of action is to eat less processed food and drink more water and simply by making this minor change you will definitely see major health improvements.
Also something to consider is what you eat for your blood type.
What is the recommendations for our blood types?
The graphic above gives us clear indications of what we should and should not eat. Keep in mind that these are just recommendations of what to eat and simply by looking at it we can see that it is quite simple to use as an indicator of what would be the best foods for you and I take it that most people know what their blood types are.
I am actually delighted that awareness is growing about health and weight and weight loss. It is important that we eat better and eat well for living a long healthy life. Obesity rates have never been higher and what is of specifically concerning is the high percentage of obesity amongst children. So before you focus on any specific product and quick fixes look at natural ways that you can improve your health and lose weight naturally. Mother nature has actually given us everything we need for healthy living all we need to do is educate ourselves and make informed decisions.
The Truth about food
A few important facts about food is that you should enjoy it, it is our gift from God but we need to eat to live and not live to eat. Food is supposed to be seen as a fuel for our vehicles(bodies) to keep going and not something that should be seen as a hobby or something to do with free time.
Yes we all know good food bring people together but good food does not need to be unhealthy. I have been called a foodie by some but I don’t know much about food. What I know is simple foods that I taught myself to make. I like eating healthy and I do love food but I do look at food with different eyes. My outlook have changed from just eating to get full to one of what can I eat that will leave me feeling great.
The food we received from nature in its purest form is what we should be eating and is the food that is healthy, what made food unhealthy is what we have done to the food. We have over processed food to make it more tasty and by doing this we have removed most of the vitamins we need. What we need to do is get back to basics and stop supporting the fast food outlets.
The problem with processed foods .
Processed foods are very high in unhealthy fats. They usually contain cheap fats, refined seed- and vegetable oils that are often hydrogenated, which turns them into trans fats. Vegetable oils are extremely healthy and most people eat too much of them. Processed food is also loaded with added sugar and sodium. Too much sugar, sodium and fat can lead to serious health issues including obesity, heart disease, high blood pressure, diabetes and cancer. Most of these foods by law have to include on the packaging what they contain so it is quite simple to read and get yourself informed and educated about food.
What is super food?
Super food is a non-medical term that has been popularized by the media and it is simply foods that have health promoting properties such as reducing one’s risk of disease or improving any aspect of physical or emotional health. Look at these foods when you work out your diet plan because as foreign as it sound there are many delicious super foods that we should be eating more of.
Here are some examples of super foods we must eat more of:
- Cocoa nibs
- Greek Yogurt
- Green Tea
These are but to name a few, I wanted to show you how easy it is and can be to live and eat healthy. Let’s all eat well and live long and healthy. The fact is your body can only use the fuel you give it so make sure you make good food decisions as you will reap the benefits.