Obesity is a growing health concern, particularly among women, and is associated with metabolic syndromes and increased cardiovascular risk. In Korea, obesity rates are steadily rising, leading to significant socioeconomic burdens. While lifestyle changes are crucial, many Koreans turn to weight loss products for support. This article explores the ingredients found in some popular Korean weight loss products and their potential effectiveness, based on available research.
Herbs and Spices with Potential Weight Loss Benefits
Many herbs and spices have been studied for their potential to aid weight loss by fighting cravings and boosting fat burning. While a nutritious diet and regular physical activity remain essential, incorporating these natural ingredients may offer additional support.
1. Fenugreek
Fenugreek, a common spice derived from the legume family, has shown promise in controlling appetite and reducing food intake.
- A 2023 systematic review indicated that fenugreek could positively affect waist circumference, among other cardiometabolic benefits.
- Another review suggested that fenugreek supplementation might lead to weight loss by reducing leptin levels in adipose tissue, which helps control appetite.
2. Cayenne Pepper
Cayenne pepper, known for its spicy flavor, contains capsaicin, which offers numerous health benefits.
- Some research suggests that capsaicin can slightly boost metabolism, increasing calorie burn.
- Capsaicin may also reduce hunger, although a 2016 study proposed that this effect might be due to gastrointestinal distress rather than increased satiety hormones.
3. Ginger
Ginger, a spice derived from the rhizome of the ginger plant, has been used in traditional medicine for various ailments.
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- A 2024 review and meta-analysis of 27 studies concluded that ginger supplementation could reduce body weight, body mass index, and body fat percentage. However, the researchers noted that more high-quality trials are needed.
4. Oregano
Oregano, an herb belonging to the same family as mint and basil, contains carvacrol, a compound that may boost weight loss.
- A 2021 review noted that in vivo and in vitro studies confirmed the positive benefits of essential oils, including oregano, on obesity-related conditions. Carvacrol supplements were found to directly impact genes and proteins controlling fat synthesis.
- However, research on oregano and carvacrol's effects on weight loss, particularly human-based studies, is limited.
5. Ginseng
Ginseng, a plant with health-promoting properties, is a staple in traditional Chinese medicine. Different types include Korean, Chinese, and American ginseng.
- A small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in reductions in body weight and changes in gut microbiota composition.
- However, more extensive studies are needed to confirm ginseng's impact on weight loss in humans.
6. Caralluma Fimbriata
Caralluma Fimbriata is an herb often included in diet pills, believed to increase serotonin levels, which directly affects appetite.
- A 12-week study involving 33 participants showed that those taking Caralluma Fimbriata experienced significantly greater decreases in belly fat and body weight compared to those on a placebo.
- Another small study indicated that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels. However, research on this herb is older and limited, necessitating more recent studies.
7. Turmeric
Turmeric, a spice known for its flavor and medicinal properties, contains curcumin, a chemical studied for its effects on inflammation and weight loss.
- A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that combining supplements with exercise and lifestyle changes would enhance weight loss benefits.
- Research from 2022 also suggested that curcumin may be beneficial for weight loss. However, it's important to note that these studies use concentrated amounts of curcumin, much higher than what is found in a typical dose of turmeric.
8. Black Pepper
Black pepper, derived from the dried fruit of the Piper nigrum vine, contains piperine, which provides its pungent flavor and potential weight-lowering effects.
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- A 2022 study found that piperine supplementation helped reduce body weight in rats on a high-fat diet, even without changes in food intake. A 2020 study on obese mice yielded similar results.
- However, current research is limited to test-tube and animal studies, and further studies are needed to determine how piperine and black pepper may influence weight loss in humans.
9. Gymnema Sylvestre
Gymnema sylvestre is an herb often used to reduce blood sugar levels, but research suggests it may also benefit weight loss.
- It contains gymnemic acid, which can reduce the perceived sweetness of foods, helping to ward off sugar cravings.
- A 2022 study found that a 14-day program involving Gymnema sylvestre supplementation reduced the desire, pleasantness, and intake of sweet foods. However, researchers acknowledged that participants’ behavior might have been influenced by their involvement in the trial.
10. Cinnamon
Cinnamon, an aromatic spice made from the inner bark of trees in the Cinnamomum genus, is effective in stabilizing blood sugar, which may help reduce appetite and hunger.
- Studies show that a specific compound in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to cells for fuel.
- Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.
11. Green Coffee Bean Extract
Green coffee bean extract, common in weight-loss supplements, is made from unroasted coffee beans and is high in chlorogenic acid.
- A 2017 study on female obesity found that participants taking 400 mg of green coffee bean extract for 8 weeks, alongside a modified diet, experienced more weight loss than those following the diet alone.
- It’s important to consider that studies with limited demographics and short testing times do not reveal the long-term effects of green coffee bean extract.
12. Cumin
Cumin, a spice made from the dried and ground seeds of Cuminum cyminum, is known for its nutty flavor and health benefits, including accelerating weight loss and fat burning.
- One small study found that adding cumin and lime to the diet and weight loss routine of overweight participants had positive effects on their weight management.
- Another small study focused on overweight women and found that cumin supplementation accelerated weight loss in some participants.
13. Cardamom
Cardamom, a highly prized spice from the seeds of a plant in the ginger family, is used worldwide in cooking and baking and may also support weight loss.
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- However, most research on cardamom’s weight loss potential is limited to animal studies.
- A 2021 review examined some human and animal studies on cardamom in relation to metabolic conditions.
Korean Herbal Medicine: Galgeun-tang (GGT)
One study examined the effectiveness of the Korean medicine herbal formula, Galgeun-tang (GGT) on obesity.
- Several recent in vivo and in vitro studies of GGT have reported antiviral, anti-inflammatory, anti-viral, anti-allergic, antioxidant, and anti-adipogenic effects of GGT.
- Ki et al reported that GGT significantly decreased levels of glucose and triglyceride (TG), total body weight, liver and fat weight in an obese animal model of hyperlipidemia and diabetes. Further, GGT also increases high density lipoprotein (HDL) levels.
- A randomized, double-blinded, placebo-controlled, multi-center clinical trial to assess the safety and efficacy of 12 weeks of treatment with GGT among obese Korean women with or without metabolic syndrome risk factors compared to a placebo group. GGT is a traditional herbal formula which includes Ephedrar Herbar, Paeoniae Radix, Zizyphi Fructus, Puerariae Radix, Cinnamomi Ramulus, Glycyrrhizae Radix et Rhizoma, and Zingiberis Rhizoma.
Popular Korean Diet Supplements and Their Ingredients
Several diet supplements have gained popularity in Korea, each with unique ingredients and purported benefits. Here are a few notable examples:
1. Seryburn Night Oasis
Seryburn Night Oasis is a functional product designed to reduce body fat effectively. It is consumed like water at night before bed.
- This product contains carefully selected ingredients that effectively reduce body fat.
- It is recommended to consume one pack a day before dinner or before working out, mixed with 300ml-500ml of water.
- The product is prune-flavored but tastes like sweet grape juice.
2. Vital Beautie Meta Green Slim
Meta Green Slim by Vital Beautie contains catechin, an effective ingredient in losing weight, and is designed for body fat and cholesterol management.
- It contains green tea, so those sensitive to caffeine should avoid it.
- The daily intake is three tablets at once, containing 30mg of vitamin C and 300mg of catechin.
3. Nutridday Diet Shake Happy Mix
Nutridday Diet Shake Happy Mix is popular in Korea, offering 14 different flavors in one box.
- It helps control body fat and can change your metabolism overall.
- Each package is 80 kcal, and it can be enjoyed with milk.
4. Selex Slim25 Matcha
Selex Slim24 Matcha diet shake is from a brand known for its protein shakes.
- It contains 5.5% matcha powder and 15g of protein per pack.
- It is recommended for consumption before or after a workout as well as a meal replacement.
5. GNMDiet Shake Special Mix
GNMDiet Shake Special Mix has delicious flavors such as chocolate and walnut almonds.
- It eliminates the dry or strong protein taste often found in diet shakes.
- Each serving is about 100kcal.
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