The quest to lose weight can lead many to explore various avenues for assistance. Weight loss powders, often marketed as dietary supplements, have gained popularity. However, it is crucial to understand their ingredients, effectiveness, and potential risks before incorporating them into a weight management plan.
Understanding Weight Loss Supplements
When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.
Supplements are not regulated by the FDA in the same way that food and drugs are. The FDA does not review these supplements for safety or efficacy before they hit the market.
Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. You can't always tell what you're getting.
Common Ingredients and Their Effectiveness
Many weight loss powders contain a variety of ingredients, each with its own purported mechanism of action. However, the scientific evidence supporting their effectiveness varies widely.
Read also: Weight Loss Guide Andalusia, AL
Caffeine
Caffeine is a substance commonly found in coffee, green tea, and cocoa beans. It’s also a popular ingredient in commercial fat-burning supplements - and for good reason.
A 2021 review of studies suggests that the caffeine in coffee can prevent and reduce fat stores in the body. It can also boost your metabolism and help your body burn additional fat.
A 2024 study found that caffeine can boost basal metabolic rates by increasing systemic catecholamine levels. Catecholamines are molecules that act as neurotransmitters and hormones; they include dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline).
To reap the benefits of caffeine, you don’t need to take a dietary supplement. You can try drinking strong coffee, which is an excellent source of caffeine with many health benefits.
That said, these health benefits are only temporary. Plus, it’s important to note that caffeine can interfere with quality sleep, which has negative effects on weight management.
Read also: Beef jerky: A high-protein option for shedding pounds?
Caffeine stands as a cornerstone ingredient in many pre-workout formulas, renowned not just for its "energizing" effects but also for its thermogenic properties. Furthermore, caffeine is a well-documented ergogenic aid that enhances endurance and reduces perceived effort, allowing individuals to train harder and longer (and thus, burn more calories). Of course, caffeine is a central nervous system stimulant and may cause some side effects when taken in large doses.
Green Tea Extract
Green tea extract is simply a concentrated form of green tea. It provides all the benefits of green tea in a convenient powder or capsule form.
In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat.
For instance, an analysis of six studies found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo.
In an earlier study, scientists compared the effects of a placebo, caffeine, and a combination of green tea extract and caffeine on burning fat. They discovered that the combination of green tea and caffeine burned roughly 65 more calories per day than caffeine alone and 80 more calories than the placebo.
Read also: Inspiring Health Transformation
Keep in mind that participants in these studies took green tea extract in combination with additional caffeine. Therefore, this does not definitively show that green tea extract alone has these same effects. Studies have shown that while no detrimental effects have been reported from green tea itself, excess consumption may prove to be harmful to the liver, particularly if taken on an empty stomach. Do not exceed the recommended dosage.
Green Tea Extract, rich in a catechin known as epigallocatechin gallate (EGCG), is a prominent ingredient in pre-workout supplements targeting weight loss. The thermogenic effect of EGCG involves increasing the body's internal temperature, likely by modulating norepinephrine-induced lipolysis.
Protein
Protein is incredibly important for burning fat. A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass.
Research has also shown that protein-enriched diets can lead to greater weight loss and improvements in metabolic biomarkers.
Protein can also curb your appetite by increasing the levels of fullness hormones like GLP-1, CCK, and PYY while reducing levels of the hunger hormone ghrelin.
While you can get all the protein you need from protein-rich foods, many people still find it challenging to eat enough protein daily. Protein powder supplements are a convenient way to increase your protein intake.
Options include whey, casein, soy, egg, and hemp protein powders. However, it’s important to choose a protein supplement that’s low in sugar and additives, especially if you’re trying to lose weight.
Keep in mind that calories are still important. Protein supplements should replace snacks or be part of a meal rather than an extra addition to your diet. This is especially true if you’re trying to lose weight by maintaining a calorie deficit.
If you’re finding it difficult to eat enough protein, try taking 1 to 2 scoops (25 to 50 grams) of protein powder per day. The recommended daily intake of protein will vary based on your activity levels, age, sex, weight, height, etc. That said, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.
As you examine the various brands of protein powder on the market, you’ll see that they’re made from many different sources. Whey and egg protein powders both come from animals. Whey, the liquid byproduct of cheese production, is one of the main proteins in dairy. You’ll see claims from manufacturers that their proprietary protein blend or source more effectively protects muscle. However, in research that looked at people between 60 and 75, there was no difference between whey and the various types of plant proteins. The same is likely true of egg protein. That’s because the majority of commercially available protein powders, regardless of their source, supply the full array of all essential amino acids, says Dr.
Look for a protein powder that provides roughly 20 to 25 grams of protein per serving. That will help you meet the recommended daily protein dose of 1.2 grams of protein per kilogram of body weight for people 65 and older. In addition, make sure the protein powder lists all the following essential amino acids: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Soluble Fiber
There are two different types of fiber: soluble and insoluble. Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite.
In addition, soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer.
What’s more, soluble fiber may also help you burn fat by reducing how many calories you absorb from food.
While you can get all the soluble fiber you need from food, many people find this challenging. If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.
Yohimbine
Yohimbine is a substance found in the bark of Pausinystalia yohimbe, a tree found in Central and Western Africa. It’s commonly used as an aphrodisiac, but it also has properties that may help you burn fat.
Yohimbine works by blocking receptors called alpha-2 adrenergic receptors. These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel. Since yohimbine blocks these receptors, it can prolong adrenaline’s effects and promote the breakdown of fat for fuel.
A 2006 study involving 20 elite soccer players found that taking 10 mg of yohimbine twice daily helped them shed 2.2% of their body fat, on average, in only 3 weeks. Keep in mind that these athletes were already quite lean, so a 2.2% reduction in body fat is significant.
A more recent 2024 study also found therapeutic potential in yohimbe for weight loss. However, researchers expressed concern about potential toxic effects, particularly at higher doses.
Because yohimbine keeps your adrenaline levels elevated, it may cause side effects like: nauseaanxietypanic attackshigh blood pressure
Yohimbe can also interact with common medications for blood pressure and depression. If you take medications for these conditions or have anxiety, you might want to avoid yohimbine.
More clinical research is needed on yohimbine before it can be recommended as a go-to fat-burning supplement.
Yohimbine, an alkaloid extracted primarily from the bark ofYohimbe genus trees, has garnered significant attention for its role in weight loss, particularly in targeting "stubborn fat" (i.e. visceral body fat). In layman's terms, yohimbine helps tap into body-fat reserves, potentially in common "trouble" areas of the body, like the lower abdomen, hips, and buttocks. These so-called stubborn fat areas are often less responsive to fat-burning stimuli due to higher concentrations of alpha-2 adrenergic receptors. However, yohimbine comes with a bit of caveat: Its stimulatory effects can lead to side effects like heart palpitations and anxiety.
Other Ingredients
Chitosan
This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body.
Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss.
Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.
Chromium
Chromium is a mineral that enhances insulin, a hormone that's important for turning food into energy. Your body also needs it to store carbohydrates, fats, and proteins.
There are claims that chromium supplements can: Lower your appetite Help you burn more calories Cut your body fat Boost your muscle mass
But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. Natural Medicines says that chromium is "possibly ineffective" for weight loss.
At less than 35 micrograms a day, chromium supplements are typically safe for adults. Higher doses can cause: Insomnia Irritability Problems thinking Headache
Also, some people have developed kidney damage when taking chromium. You shouldn't use it if you have kidney problems.
Conjugated Linoleic Acid (CLA)
This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full. The research on CLA for weight loss is mixed. Some suggests that for some people, 1.8 to 6.8 grams of CLA per day may: Curb body fat Boost muscle
But other research shows it doesn't help you shed pounds. Natural Medicines says that CLA is "possibly effective" for weight loss.
Some researchers warn that long-term use, especially if you're obese, may raise insulin resistance, which makes it more likely you'll get type 2 diabetes. It might lower "good" cholesterol in your blood, as well, which raises the risk of heart problems.
In some people, CLA may cause side effects such as: Upset stomach Nausea Loose stools Fatigue
Glucomannan
This is made from the konjac plant. Like other dietary fibers, it's supposed to help you lose weight by blocking fat in your food from being absorbed into your body. Very early studies suggest it might be helpful, but other evidence shows it doesn't work. Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss.
tags: #weight #loss #powder #ingredients #and #effectiveness