In today's wellness market, many people are seeking a sweet and seemingly effortless way to shed those extra pounds. Slimming gummies have taken the dieting world by storm, promising a convenient and tasty supplement to a healthy lifestyle. They're often marketed as a convenient and tasty supplement to a healthy lifestyle, packed with ingredients like green tea extract, fiber, and even caffeine. But as with any weight loss supplement, it’s crucial to understand the potential side effects before adding them to your diet. These products claim to help you burn fat, curb your appetite, and boost your metabolism. But do they actually work, and are they safe?
Understanding Keto Gummies
The ketogenic diet, also known as the keto diet, is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called ketosis. Keto gummies are supplements marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, among other things.
What are Keto Gummies?
Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. They are marketed as a way to help boost ketone levels in the blood. Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. Your body makes ketones on its own through the foods you eat. Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.
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.
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia. It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis.
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Some gummies may include fiber, which may make you feel fuller for longer and reduce your overall calorie intake. Certain compounds like green tea extract, caffeine, or apple cider vinegar may theoretically increase your metabolic rate, helping your body burn more calories throughout the day. Studies have shown the effect of green tea to be minimal at best, though other forms of caffeine and apple cider vinegar may show more promising results. Ingredients like Garcinia Cambogia are said to exhibit anti-obesity activity by reducing food intake and inhibiting enzymes that produce fat, thus preventing fat storage.
Potential Benefits of Keto Gummies
Do keto gummies work? There’s limited research on the benefits of keto gummies. There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial. The Food and Drug Administration (FDA) does not approve dietary supplements for safety or efficacy, and ingredients and their amounts may vary.
Potential benefits include:
- Increase weight loss
- Improve athletic performance
- Decrease your appetite
But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research. In fact, one study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.
Potential Risks and Side Effects of Keto Gummies
Are keto gummies safe? Before you decide to try keto gummies, it’s also worth understanding the potential risks.Some common side effects include:
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- 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. 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 sudden just kind of overdo it and have those side effects and not be very happy.
The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses. And it can dehydrate you as well.
Some gummies contain high levels of fiber or other ingredients that can cause stomach upset, bloating, or diarrhea. Ingredients like caffeine can disrupt sleep patterns, especially when consumed late in the day. As with any supplement, there’s a risk of allergic reactions to ingredients like artificial flavors or sweeteners. Slimming gummies can interact with certain medications, potentially reducing their effectiveness or causing adverse effects.
Weight Loss Gummies: Separating Fact from Fiction
Weight loss gummies are marketed as a simple and tasty way to support weight loss efforts. They claim to help burn fat, curb appetite, and support weight loss efforts. However, since supplements are not regulated by the FDA, it's important to consult with your doctor before using them.
How Weight Loss Gummies Work
Weight loss gummies are one of many types of weight loss supplements you can find at almost any drugstore. The idea is that taking the gummy may help support your other weight loss efforts like diet and exercise.
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Since there are many different weight loss gummies on the market, let’s focus on some popular ingredients found within gummies that are believed to help with weight loss in various ways:
- Appetite Suppression: Some gummies may include fiber, which may make you feel fuller for longer and reduce your overall calorie intake.
- Metabolism Boosting: Certain compounds like green tea extract, caffeine, or apple cider vinegar may theoretically increase your metabolic rate, helping your body burn more calories throughout the day.
- Fat Blocking: Ingredients like Garcinia Cambogia are said to exhibit anti-obesity activity by reducing food intake and inhibiting enzymes that produce fat, thus preventing fat storage.
While these mechanisms may sound promising, weight loss gummies lack high-quality evidence to support their effectiveness. It’s also important to remember that these supplements are not FDA-approved, so talk with your doctor or healthcare provider before starting.
The Role of Apple Cider Vinegar (ACV)
The most common ingredient in gummies is apple cider vinegar (ACV). ACV’s effect on weight loss isn’t fully understood. There is evidence to support that AVC may increase fat metabolism and promote fullness.
ACV and other types of vinegar can reduce the glycemic load of food and reduce blood sugar spikes, preventing your insulin from spiking. High insulin levels reduce fat burning, so ACV may reduce appetite. Research suggests that ACV may lower your hunger hormones (known as ghrelin levels) and help regulate blood glucose and energy.
However, overall, the studies showed small effects of ACV consumption on glucose metabolism, lipid metabolism, and body weight. A small 2024 study published in BMJ Nutrition, Prevention & Health found that people who consumed between 5 and 15 milliliters of ACV a day for 12 weeks lost between 6 and 8 pounds-not a ton, especially when you consider the fact that your weight can fluctuate anywhere between one and six pounds from day to day.
Other Active Ingredients
Other active ingredients include:
- Green Tea: Green tea contains catechins, which are plant compounds that have anti-inflammatory and anti-cancer benefits. Epigallocatechin gallate (EGCG) is the most abundant green tea catechin and is considered the most bioactive component for inducing weight loss by mechanisms that prevent fat cells from growing.
- Caffeine: Coffee drinkers know that caffeine can give you an energy boost, at least temporarily. Some people might find that it suppresses their appetite, which could contribute to weight loss.
- Ketones: Exogenous ketones are supplements that mimic ketosis, a natural process where the body begins burning fat for energy instead of glucose, potentially leading to weight loss.
Potential Side Effects and Risks of Weight Loss Gummies
Despite their appealing nature, weight loss gummies are not without potential side effects and risks. Some common side effects include:
- Digestive Issues: Ingredients like fiber can cause bloating, gas, or diarrhea, especially if you’re not used to having a higher amount in your diet.
- Allergic Reactions: Some people may be allergic to specific ingredients found in the gummies, leading to reactions such as itching, swelling, or difficulty breathing.
- Interference with Medications: Certain compounds in weight loss gummies may interact with prescription medications, affecting their efficacy or causing adverse reactions.
- Overstimulation: Ingredients like caffeine can lead to jitteriness, insomnia, or increased heart rate, especially if consumed in large amounts or combined with other sources of caffeine.
It is essential to read product labels carefully and consult a healthcare professional before starting any new supplement, particularly if you have existing medical conditions or are taking other medications.
Are Weight Loss Gummies Effective?
The effectiveness of weight loss gummies remains a topic of debate. While some users report positive results, scientific evidence supporting their efficacy is extremely limited and often inconclusive. Results may also vary significantly based on individual factors such as diet, exercise habits, and overall health, so take reviews with a grain of salt.
Based on the current research, it’s “unlikely” gummies could help you lose weight. However, they could have a placebo effect, which may inspire someone to exercise more and change their diet.
While weight loss gummies may offer some benefits, they are unlikely to be a magic bullet for weight loss. A comprehensive approach that includes a balanced diet, regular physical activity, and behavioral changes is essential for sustainable weight loss.
Red Flags and Safety Concerns
The Food and Drug Administration (FDA) does not approve weight loss supplements before sale. They have found hundreds of supplements on store shelves that contain potentially harmful ingredients. Side effects vary depending on the ingredients in whatever gummies you take. The FTC warns consumers about weight loss supplements.
Before buying a supplement, consider false promises. If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently.
It’s also important to watch for fake “success” stories. Scammers may use images that do not belong to them or steal logos from new organizations to promote their products. Some “before” and “after” images may even be altered to exaggerate weight loss.
If a claim seems too good to be true, it likely is.
Hidden Ingredients
FDA is unable to test and identify all products marketed as dietary supplements that have potentially harmful hidden ingredients.
FDA laboratory analysis confirmed that Slim Fit X contains sibutramine and desmethylsibutramine. Sibutramine is a controlled substance that was removed from the market in October 2010 for safety reasons. Desmethylsibutramine is a substance structurally similar to sibutramine. The product poses a threat to consumers because sibutramine is known to substantially increase blood pressure and/or pulse rate in some patients and may present a significant risk for patients with a history of coronary artery disease, congestive heart failure, arrhythmias, or stroke.
Public Notifications of Tainted Weight Loss Products
The FDA maintains a list of public notifications for tainted weight loss products. This list is regularly updated and includes products found to contain hidden or dangerous ingredients. As of June 10, 2024, some of the products listed include:
- FATZorb
- Toki Slimming Candy
- LipoFit Turbo
- THERMO SHOCK
- ITCHA XS
- Body Shape Weight Loss System
- Govvi WOW!
- Phentamene XT
- NORF 20
- Alfia Weight Loss Capsules
- Lipopastilla + Gold Max
- Dr. Reade Slim Sense
- Hydro Pinapple [sic] Burn
- Cholestene
- Genesis Ultra Slim Gold
- 365 SKINNY High Intensity
- Miss Slim
- Tummy Tuck Max
- Vy & Tea
- Super Slim
- Lishou Slimming Coffee
- Li Da Daidaihua Plus
- Imperla Elita Vitaccino
- Fruta Planta
- Fruta Bio
- Burn 7
- Livtone
- Detox Plus
- CholesLo
- Skinny Pill
- Lanugar
- JaDera PLUS
- Sheaya Lender
- Love in S
- Reduktis Max
- Lipro Dietary Capsule
- Adelgasin Plus
- Super Slimming Herb
- Lishou Fuling Jiaonang
- Detoxi Slim
- Absolute Nine Slim
- GoLean Detox
- Ultra Fit
- Slimmer Extreme Thermogenic Formula
- Slim Bio Capsules
- Slimina
- Pink Granada
- Green Lean Body Capsule
- Shengan Natural Model
- Like Slim Coffee
- In Shape
- Baschi Quick Slimming Capsule
- BodySlim Herbal
- Easy 2 Slim
- Slimming Capsule
- Nuvitra
- Asunsa
- Lyn DTOX FS3
- Adipotrim XT
- Body Shape Weight Loss System
- Row of Antibody Pil
- Adriana Balance S
- AB Slim
- PAYA Dietary Supplement Product
- Asia Slim Capsules
- Adipessum Miracle Slimming Capsules
- Fruta Planta Life (Garcinia Cambogia Premium)
- A1 Slim
- Physic Candy - Define
- Physic Candy - Curve
- Slimming Plus Advanced
- Platinum Weight Loss Solution - Fat Loss Metabolizer
- Platinum Max Strength Blue Pill Version
- Lean Extreme Max
- X-treme Beauty Slim
- Queen Slimming Soft Gel
- ABX Weight Loss
- Supreme Slim 5.7
- Ultimate Body Tox
- Zi Su Body Fat Health II (Zi Su Shou Shen Ying Yang Su II)
- Skinny Bee Diet
- Results
- Accelerator Boost
- Natural Eruption
- Citrus' Fit
- Adelganzantes R-II
- Zi Xiu Tang Beauty Face and Figure Capsule
- Ultimate Lean
- Slim Fit X
- Maxx Easy
- Mang Luk Power Slim
- Mang Luk Power Slim Detox
- Xcelerated Weight Loss Ultra Max
- Xcelerated Weight Loss Turbo Charge
- Xcelerated Weight Loss Charged Up
- Dream Body Advanced Acai Weight Loss
- Dream Body Extreme Gold
- Dream Body Original Formula
- Extra Slim Plus Acai Berry Weight Loss Formula
- Exhilarate
- Step 2
- Black Label X
- Black Gold X Advanced
- 3rd Degree
- Propell Platinum
- ENVY BP
- ZlimXter Capsules
- Xerophagy Capsules
- Eradicate Capsules
- Dynamizm Capsules
- La'Trim Plus
- Evolve Bee Pollen
- Jenesis
- Oasis Bee Pollen
- Prime Bee Pollen
- Thirty Plus
- Lipo Escultura
- Zero Fat
- SPCARET Princess Diet
- Slyn Both
- Perfect Slim Fast Track Slim
- Super Herbs
- Xtreme Fat Burner Capsules
- Tip-Top Shape
- Lishou Slimming Coffee
- Basha Nut 100% Fruit Soft Gel Capsules
- Ultimate Herbal Slimcap
- NATUREAL
- Meizi Super Power Fruits Herbal Slimming Formula
- Achieving Zero
- Zero Xtreme Capsules
- Akttive Capsules
- Slim Forte Slimming Capsule
- Li Da Dai Dai Hua Slimming Capsule
- Fatloss Slimming Beauty
- Superior
- Green Algae Combination by Crane Beauty
- Xcel Advanced
- Xcel
- Ultimate Boost
- L-Carnitine Sob Strengthening Version Slimming Miracle Capsule
- Black Mamba Hyperrush
- Natural Max Slimming
- Diablos Eca Fire Caps
- Eliminating Weight
- Oxy ELITE Pro Super Thermogenic
- Nine Slim
- Seven Slim
- Botanical Slimming (Red)
- Lean Body Extreme
- Yanhee Slim
- Slim-K
- Slim-Vie
- Super Extreme Accelerator
- Japan Hokkaido Slimming Weight Loss Pills
- Mix Fruit Slimming
- Lingzhi Cleansed Slim Tea
- 24 Ince
- Lipo 8 Burn Slim Capsules
- Sliming (sic) Diet By Pretty White
- Trim-Fast Slimming Softgel
- Sport Burner
- Toxin Discharged Tea
- Sliming Diet
- La Jiao Shou Shen
- B-Perfect
- Asset Bold
- Asset Bee Pollen
- Natural Body Solution
- Slim Trim U
- Lite Fit USA
- Infinity
- New You
- Vitaccino Coffee
- Citrus Fit Gold
- Tonic Life BP
- Thinogenics
- Dream Body Slimming Capsule
- Meizitang Citrus
- Asset Extreme Plus
- 7 Days Herbal Slim
- Dr. Ming's Chinese Capsule
- SlimEasy Herbs Capsule
- Sliming (sic) Diet Berry Plus
- Asset Extreme
- "SlimExtra Herbal Capsules"
Consumers should be vigilant and avoid these and similar products.
Alternatives to Weight Loss Gummies
If you’re struggling to stay in ketosis, consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
Lifestyle modifications and behavioral changes in nutrition and physical activity remain the most successful ways to lose weight. This is crucial, as obesity is a chronic condition that’s associated with hundreds of diseases, including heart disease, cancer, and diabetes. The goal of obesity treatment is losing excess fat while preserving lean body mass. This requires sustainable strategies to improve daily lifestyle habits for nutrition, exercise, sleep, and stress management that take months to years for durable results.
Even if you’re not interested in working with a medical professional for weight loss, she recommends spending your money on a gym membership, exercise app, real-food protein, or “a fabulous water bottle that inspires you to drink water.”
When to Seek Help for Weight Loss
Not everyone can do this alone. Seeking help from a doctor is a good place to start. When patients come to him about weight loss, he performs a physical exam, gets a medical history, and interviews them about their lifestyles. Then, he makes personalized suggestions to help them reach their goals-this might include dietary changes or exercise programs, a referral to a registered dietitian, or medication, such as GLP-1s.
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