Supplements for Weight Loss

Nutritional supplements:

Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, taking a Multi-vitamin and Mineral supplement is advocated by proponents of many types of weight-loss programs, and is essential when calorie intake will be less then 1, 100 calories per day.

The amino acid Carnitine (L-carnitine) may help promote weight loss. Carnitine is a vitamin-like compound responsible for the transport of long-chain fatty acids into the energy producing cell unit, the mitochondria. In a preliminary trial of overweight adolescents participating in a diet and exercise program, those who took 1,000 mg of L-carnitine per day for three months lost significantly more weight than those who took a placebo.

Spirulina, a type of algae, is a rich source of protein, vitamins, minerals, and essential fatty acids.

The mineral Chromium plays and essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, in a form called chromium picolinate, has been studied for its potential role in altering body composition. Chromium has primarily been studied in body builders. In people trying to lose weight, two double-blind trials have found minimal effect of chromium picolinate on weight loss, though in one of these trials lean body mass that was lost during a weight-loss diet was restored by continuing to supplement chromium after the diet.

Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in South East Asia, has a chemical composition similar to that of citric acid (the primary acid in oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid. HCA has been demonstrated in the laboratory (but not yet in clinical trials with people) to reduce the conversion of carbohydrates int stored fat by inhibiting certain enzyme processes. Animal research indicates that HCA suppresses appetite and induces weight loss.

Some, but not all, clinical trials have found that DHEA supplementation lowers fat mass without reducing total body weight. In one trial, the reduction in fat mass occurred in men but not in women.

Herbs:

Modest reductions in appetite have been found in healthy Japanese women in a white men when they consumed 10 grams of Cayenne Pepper along with meals in a clinical trial. A similar trial found that cayenne could increase metabolism of dietary fats in Japanese women. Both trials found the likely mechanism to be an increase in sympathetic nervous system activity.

Capsaicin, the major pungent ingredient in cayenne peppers, is thought to suppress appetite. A recent study has shown that a spicy food meal containing capsaicin may reduce food intake by about 200 calories.

The herb Guarana contains caffeine and the closely related alkaloids theobromine and theophylline; these compounds may curb appetite and increase weight loss. Caffeine's effects are well known and include central nervous system stimulation, increased metabolic rate, and a mild diuretic effect. In a double-blind trial, 200 mg per day of caffeine was, however, only slightly more effective than a placebo in promoting weight loss.

Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG) may support a weight-loss program by increasing energy expenditure. Healthy young men who took two green tea capsules (containing 50 mg of caffeine and 90 mg of EGCG) three times a day had a significantly greater energy expenditure and fat oxidation that those who took caffeine alone or placebo. Green tea extract thus seems to have the potential to influence body weight, although controlled trials on weight loss in humans are needed to further explore these preliminary observations.

A combination of Bitter Orange Extract (citrus aurantium), Caffeine, and St Johns Wort (Hypericum perforatum) has been shown to be superior to placebo or to treatment in promoting weight loss in people eating a low-fat diet. In double-blind trial, healthy obese adults who took bitter orange extract (975 mg of standardized extract per day), caffeine (528 mg pre day), and St. John's Wort (900 mg of standardized extract per day) for six weeks lost and average of three pounds more than people taking placebo or receiving no treatment.

One double-blind trial found that women consuming 20 grams of Psyllium before a meal was associated with a decrease intake of fat and increased feeling of fullness following a meal. These effects are likely due to the high fibre content of psyllium. Psyllium also produces a laxative effect on the body.

Protein helpful for weight loss:

At one time or another, protein, carbohydrates and fats have all been vilified. These days, when you sit down to a meal it seems as if you're facing a traitor in every bite. When the high-protein, low-carbohydrate Atkins' diet first came out 30 years ago and again after its recent resurgence in popularity, many mainstream experts came out strongly against it. A year later, the American Heart Association backed off these statements a bit and simply argued that weight loss seen by those following the protein diets was simply "fluid loss".

New protein ranges:

But the tide seems to be turning yet again. No longer are there hard and fast numbers for the percentages of major food groups. Now Protein can range from 15 percent to 35 percent of daily intake. "Several new studies have shown that diets that have moderately high levels of protein can lead weight loss that targets fat and spares muscle", said Donald Layman, a Professor in the Department of Food Science and Human Nutrition at the University of Illinois.

"While all low-calorie diets lead to weight loss, recent research has shown that not all calories are created equal" Layman said at the meeting. For example, one new study looked at two groups of dieters: one with a high-protein regimen - 125 grams of protein and 171 grams of carbs - and one with a high-carbohydrate regimen - 68 grams of protein and 246 grams of carbs. Both groups were also required to exercise. At the end of four months, people who ate more protein lost more weight - 22 pounds versus 15 pounds. Further, people on the high- protein diet had lost more fat and less muscle that the group on the high-carb diet.

Studies have shown that protein, more that carbohydrates of fat, lead to feeling of fullness and satisfaction said Richard Mattes, a Professor of Foods and Nutrition at Purdue University. "People given a high-protein breakfast feel full longer that those who eat a carbohydrate-rich breakfast." Mattes said.

Dietary recommendations:

"Ultimately, the percentage of protein you need will depend on whether you are dieting or not" said Cathy Nonas, of the New York Obesity Research Center in New York City. Stuies have shown that you have to go to the upper ranges of the protein recommendations for a 1,200 calorie diet". But Nonas and the other experts stopped short of recommending the very high levels of protein suggested by eating plans like the Atkins' diet. That's because carbohydrates are the major source of fibre in the diet. "Just cutting carbohydrates back to 50 percent of your diet would be enough."

Resources:

Healthnotes Online 2001