According to a resent YouGov survey, 52% of the global population are usually trying to lose weight. It's therefore no surprise that a large proportion of those people are often looking for ways to help boost their weight loss journey, through the use of supplements claiming to do just that.
Ever felt tempted to click 'Buy Now' on those flashy online ads promising quick weight loss solutions with a "magic pill" or a "supercharged metabolism booster"? Yeah, us too. So, we figured it's high time we separate fact from fiction. Let's get into the nitty-gritty on the most talked-about ingredients in popular weight loss supplements.
We've all heard that green tea is the go-to for a metabolism kick. But do you ever feel a bit queasy after sipping it, especially on an empty stomach? Us too! But does that mean it's working its magic? Well, some research does suggest it might give you a slight edge in burning fat, particularly if you're overweight. But here's the catch: these studies usually focus on green tea extract, not the drink itself. So while it could have a minor impact, it's not a game-changer.
Caffeine does more than just save you from Monday morning blues; it actually gives your metabolism a bit of a jolt. You know that feeling when you're so caffeinated you could run a marathon? That's caffeine boosting your central nervous system. But tread lightly! While a moderate dose can rev up your fat burn, having too much can lead to some not-so-great side effects. Plus, your body gets used to caffeine over time, making it less effective.
Remember when raspberry ketones were all the rage a few years back? This compound is naturally found in raspberries and other fruits, but the amounts in supplements are usually synthesized in a lab. Spoiler alert: there's minimal evidence supporting its weight loss claims. Most studies have been conducted on mice, and the human studies that do exist usually involve other compounds, making it tough to know if raspberry ketones are the real deal.
CLA is a fatty acid found in dairy and meats that's been touted as a weight loss gem. While some studies back its potential benefits, others say it's a bust. The consensus? Any weight loss effects from CLA are pretty minor and probably won't make a big difference in the long run.
The Apple Cider Vinegar diet swears by a daily shot to curb your appetite and boost weight loss. But here’s the thing: most studies focus on acetic acid, not specifically apple cider vinegar. So, it's tough to say if it really helps with weight loss. A few studies do hint at some minor benefits, but take those findings with a grain of salt.
Yeah, it sounds like something your grandma might put in her marmalade, but this citrus fruit contains synephrine, a compound that’s been linked to weight loss. But hold up! There's not enough solid evidence to back this up, and some safety concerns exist, including the potential for anxiety and high blood pressure.
Look, there's no silver bullet for weight loss. Sure, some ingredients might offer minor boosts, but they won't replace a balanced diet and regular exercise. The most effective path to weight loss is good ol' diet and exercise. While some supplements might fit into a balanced lifestyle, they're not gonna be your golden ticket to dropping pounds.
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.