The wellness market is flooded with products promising easy weight loss solutions, and weight loss gummies are among the most popular. These gummies often boast enticing benefits such as "burn fat" and "detox," leveraging buzzwords that appeal to health-conscious consumers. However, it's crucial to approach these claims with skepticism, as the research supporting their effectiveness is often sparse, and these products are not regulated or approved by the FDA.
The Allure of Weight Loss Gummies
Weight loss gummies are marketed as a simple and tasty way to support weight loss efforts. The idea is that taking the gummy may help support your other weight loss efforts like diet and exercise. They claim to help burn fat, curb appetite, and otherwise support the quest to shed pounds.
How Weight Loss Gummies Claim to Work
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.
Common Ingredients in Weight Loss Gummies
- 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. In one research review, people with obesity who took ACV daily for 12 weeks saw a weight reduction of 1.6 kilograms. However, within 4 weeks of stopping the vinegar, their weight and waist circumference returned to their pre-research participation weight and size. Researchers noted that there are limited human trials and research limitations. More research, especially human trials, is necessary.
- 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,” A few studies have shown that green tea extract could have modest weight loss effects-less than 1 kilogram. Green tea may also increase energy, decrease fat absorption, and lower cholesterol, and animal research suggests it could lower your risk for type 2 diabetes, which could be beneficial for weight loss.
- 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. Research shows there may be a small link between caffeine and weight loss. A 2019 systematic review and meta-analysis of randomized controlled trials suggested that caffeine intake may contribute to weight loss, a lower BMI, and body fat loss. Higher doses, above 500 milligrams a day for adults, might not be safe, though. Too much caffeine can make you feel jittery and interfere with your sleep, which may affect your weight.
- 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. A keto diet can have the same effect, but gummies likely don’t contain enough of a dose to trigger this process. Exogenous ketones also haven’t been extensively studied for weight loss, and there’s little evidence that they can minimize your hunger hormones.
Examples of Popular Weight Loss Gummies
The following gummies are bestsellers on Amazon with anecdotal evidence to support them. More research is needed to substantiate each product’s claims:
- Goli Apple Cider Vinegar Gummy Vitamins: These gummies contain ACV and vitamin B12. The claim is that these ingredients support metabolism, digestion, and appetite suppression. Reviewers say the quality and taste are good, making it easier than drinking straight ACV. A couple of people point out that they noticed an increase in energy but no change in weight.
- Nobi Green Tea Fat Burner Gummies: These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine. The claim is that these ingredients help burn calories and fat, support metabolism, and suppress appetite. Reviewers say the gummies gave them more energy and may have contributed to modest weight loss. Several people noted not experiencing any weight change while using this product.
- Hydroxycut Gummy Vitamin: These gummies contain vitamins and minerals along with Coffea robusta extract. The bottle features a study on this ingredient, claiming that participants lost about 5 pounds more than the control group over 60 days. Reviewers say these gummies help suppress appetite. Several reviewers mention experiencing side effects like headaches or jitteriness. Many negative reviews revolve around the texture being too slimy and dry, or the gummies sticking together.
Potential Side Effects and Risks
Despite their appealing nature, weight loss gummies are not without potential side effects and risks. Some common side effects include:
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- 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.
- Nausea and heartburn: ACV can cause nausea and heartburn.
- Low blood sugar: 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.
Regulatory 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. 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.
Are Weight Loss Gummies Effective?
Whether or not weight loss gummies work is up for debate. The same goes for other weight loss supplements. At best, supplements provide a minimal or modest boost to weight loss efforts, according to the National Institutes of Health (NIH). At worst, they provide no benefit whatsoever.
One research review found that people with obesity who took ACV daily for 12 weeks saw a weight reduction of 1.6 kilograms. However, within 4 weeks of stopping the vinegar, their weight and waist circumference returned to their pre-research participation weight and size. Researchers noted that there are limited human trials and research limitations.
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Alternatives to Weight Loss Gummies
- Prescription Medication: If you’re looking for a way to boost your weight loss efforts, there are other options. You’ve likely heard of popular glucagon-like peptide-1 (GLP-1) receptor agonist medications such as Ozempic® and Mounjaro®. The big difference in effectiveness between GLP-1 injections (like Ozempic® or Wegovy®) and over-the-counter supplements is largely attributed to bioavailability and the half-life of the active compounds. GLP-1 injections are much more effective than supplements that claim to naturally boost GLP-1 because they are designed to resist rapid degradation and subsequently have significantly longer “half-lives” (essentially a marker of how long the medication remains active in the body).
- Lifestyle Modifications and Behavioral Changes: 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,” she adds. “This requires sustainable strategies to improve daily lifestyle habits for nutrition, exercise, sleep, and stress management that take months to years for durable results.”
Celebrities and Weight Loss Gummies
Oprah went on record last year explaining that her name was used without her permission to promote Great Results Keto AVC Gummies. This product has 3.2 out of 5 stars on Amazon. Most recent reviews say the gummies do not work.
In a 2021 interview with British Vogue, Adele explains that she lost 100 pounds by exercising. She says she works out 2-3 times a day - weights in the morning, hiking or boxing in the afternoon, and additional cardio in the evening.
Recommendations
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.
Speak with a doctor before trying weight loss gummies. While some may not cause any adverse effects, others may interact with medications you’re taking or cause side effects.
If you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies,” says Czerwony.
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