The quest to shed unwanted pounds has led many to explore various weight loss aids, and metabolism gummies have recently gained popularity. These products promise to burn fat, suppress appetite, and boost metabolism, offering a seemingly easy solution. However, with the rise of GLP-1s and the desire for more affordable options, it's crucial to examine the effectiveness and safety of these supplements.
The Appeal of Weight Loss Gummies
Weight loss gummies have piqued the interest of many, especially those seeking alternatives to prescription medications like GLP-1s. A significant number of adults have used weight loss supplements, spending billions annually on these products. The appeal lies in the promise of a convenient and tasty way to achieve weight loss goals.
What's Inside Weight Loss Gummies?
Weight loss gummies typically contain a variety of ingredients, each with its own purported benefits. However, it's important to note that the doses in gummies are often smaller than those used in studies, and the individual impact of these ingredients on weight loss may not be significant. Common ingredients include:
Apple Cider Vinegar (ACV)
ACV is believed to reduce the glycemic load of food and prevent blood sugar spikes. By preventing insulin from spiking, ACV may reduce appetite. Research suggests that ACV may lower hunger hormones (ghrelin levels) and help regulate blood glucose and energy.
A small 2024 study published in BMJ Nutrition, Prevention & Health found that consuming 5 to 15 milliliters of ACV daily for 12 weeks resulted in a weight loss of 6 to 8 pounds. However, it's important to consider that weight can fluctuate daily, and the overall effects of ACV consumption on glucose metabolism, lipid metabolism, and body weight appear to be small.
Read also: Explore the pros and cons of a high metabolism diet
Green Tea
Green tea contains catechins, plant compounds with anti-inflammatory and anti-cancer benefits. Epigallocatechin gallate (EGCG), the most abundant green tea catechin, is considered the most bioactive component for inducing weight loss by preventing fat cells from growing. Green tea may also increase energy, decrease fat absorption, and lower cholesterol. Animal research suggests it could lower the risk for type 2 diabetes, which could be beneficial for weight loss.
However, any weight loss from green tea extract is likely minimal, with some studies showing modest effects of less than 1 kilogram. Doctors often recommend sipping green tea rather than taking it in supplement form.
Caffeine
Caffeine can provide a temporary energy boost and may suppress appetite. Research suggests a small link between caffeine and weight loss, with a 2019 systematic review and meta-analysis indicating that caffeine intake may contribute to weight loss, a lower BMI, and body fat loss.
However, high doses of caffeine (above 500 milligrams a day for adults) may not be safe and can cause jitters and interfere with sleep, which may affect weight.
Ketones
Exogenous ketones are supplements that mimic ketosis, a natural process where the body burns fat for energy instead of glucose. A keto diet can have the same effect, but gummies likely don’t contain enough of a dose to trigger this process.
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Exogenous ketones haven’t been extensively studied for weight loss, and there’s little evidence that they can minimize hunger hormones.
Keto Gummies: An Alternative Approach
Keto gummies are marketed to support a ketogenic diet, which is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called ketosis. These gummies claim to aid in weight loss, boost energy and metabolism, and provide other health benefits.
How Keto Gummies Work
In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters ketosis and starts to break down fat for energy instead. "It typically takes a few days of strict carbohydrate restriction to enter this state," explains Katie Schwartz, a registered dietitian. Once the body enters ketosis, it begins producing ketones, which are then used for fuel. Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. "They're marketed as a way to help boost ketone levels in the blood," says Schwartz.
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia," notes Czerwony.
Potential Benefits of Keto Gummies
There's limited research on the benefits of keto gummies, but potential benefits include:
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- Increase weight loss: Keto gummies may help continue the process of ketosis.
- Improve athletic performance
- Decrease your appetite
However, it's important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis. "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first," clarifies Czerwony.
Potential Risks of Keto Gummies
Before trying keto gummies, it's important to understand the potential risks:
- Nausea and vomiting
- Gastrointestinal issues, like diarrhea
- Low blood sugar
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," warns Czerwony. "You should be cautious if you're going try it. Slowly introduce keto gummies to see how you do because you don't want to all of a sudden just kind of overdo it and have those side effects and not be very happy."
Risks and Side Effects of Weight Loss Gummies
Weight loss gummies are not regulated by the Food and Drug Administration (FDA) as medications, making it difficult to ensure the accuracy of the ingredients and their amounts. There could be toxic additives in the supplement.
Some of the main ingredients in weight loss gummies could also be harmful. Caffeine can increase heart rate or cause arrhythmia, so people with heart problems should avoid supplements with caffeine. ACV can cause nausea and heartburn, and people with a history of swallowing problems or esophageal disease should avoid gummies with vinegar. People with insulin-dependent diabetes should avoid them during instances of low blood sugar. Additionally, gummies may contain added sugar, which may be counterproductive for weight management.
Are Weight Loss Gummies Actually Effective?
Based on current research, it's unlikely that gummies can help you lose weight. However, they could have a placebo effect, which may inspire someone to exercise more and change their diet.
Experts recommend focusing on lifestyle modifications and behavioral changes in nutrition and physical activity as the most successful ways to lose weight. Seeking help from a doctor is a good place to start, as they can provide personalized suggestions to help you reach your goals, including dietary changes, exercise programs, or medication.
When to Seek Professional Help for Weight Loss
Obesity is a chronic condition associated with numerous diseases, including heart disease, cancer, and diabetes. The goal of obesity treatment is losing excess fat while preserving lean body mass, which requires sustainable strategies to improve daily lifestyle habits for nutrition, exercise, sleep, and stress management.
If you're struggling to lose weight on your own, seeking help from a healthcare provider is recommended. They can perform a physical exam, get a medical history, and interview you about your lifestyle to make personalized suggestions.
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