WEIGHT LOSS SUPPLEMENTS

How many of you have resolved to lose weight in 2006 but want to keep eating anything you want and as much as you like while doing it? I hate to be the bearer of bad news, but that isn’t going to happen unless all you eat is celery! The internet, newspapers, and infomercials are saturated with information about quick and easy ways to lose weight using supplements. The fact is that supplements provide a temporary fix with short-term results. That’s because people don’t learn healthy eating habits while using the supplements. Instead, they’re led to believe their weight loss will be permanent. The supplement manufacturers provide a lot of statistics and science to prove their claims, but in reality, they have taken bits and pieces of small, short-term studies to provide their evidence. If people looked further into the facts, they would find very little proof that supplements provide a long-term solution to weight loss.

The only way to permanently lose weight is to change one’s eating habits for life. All responsible healthcare professionals will tell you that cutting calories is what counts the most. A combination of eating fewer calories; increasing consumption of fresh, unprocessed fruits, vegetables, lean proteins, water, and “good” carbs (whole grains and beans, for example); giving up foods with empty calories (like sodas, desserts, and chips); and doing vigorous exercise at least 30 minutes three times a week is the only proven method to lose weight on a long-term basis.

That being said, there are a few relatively safe supplements that may provide minor short-term assistance for weight loss, but only as long as diet and exercise changes are included in the program. Here’s a brief description of each:

1. Carb Blockers – These are extracts made from part of white kidney beans called phaseolus vulgaris. They act by inhibiting alpha amylase, a digestive enzyme that breaks down starch into glucose to make it absorbable. Carb blockers claim to help starches pass through the body unabsorbed. They’re taken before meals that include starches. Alternative Medicine Review (March, 2004) published a study showing its short-term benefits for weight loss, but no long-term studies have been done. Some gastro-intestinal discomfort may result from using this product.

2. Garcinia – This is from the fruit of the Garcinia cambogia tree from

India

and is included in the popular supplement Hydroxycut. It has been used in Ayurvedic (Indian) medicine for centuries. According to www.wholehealthmd.com, it contains hydroxycitric acid, which has been shown in some studies to curb appetite and inhibit the body’s production of fatty acids. Study results have been mixed, but no side effects have been reported.

3. Green Tea Extract – A study published in the American Journal of Clinical Nutrition (January, 2005) came to the conclusion that the catechins contained in green tea extracts will improve metabolism and reduce blood sugar and lipids, leading to weight loss. Green tea extracts also improved LDL (“bad”) cholesterol levels in the study participants. The caffeine levels in the extracts were equivalent to about 4 cups of brewed green tea daily, which is approximately 120 mg of caffeine. In comparison, one cup of coffee has about 135 mg of caffeine.

4. Gymnema Sylvestre – According to the Townsend Letter for Doctors and Patients (December, 2002), this eastern Asian plant has the ability to help control blood sugar and is used in

Japan

to control obesity. It is usually found in combination formulas with other weight loss or diabetes supplements. Caution should be used for anyone taking diabetes medications.

5. Chromium Picolinate - Chromium plays a very important role in increasing the body's sensitivity to insulin which affects our bodies’ fat-burning abilities. The Townsend Letter for Doctors and Patients (December, 2004), reports that supplemental chromium has been shown to lower body weight and increase lean body mass. Caution should be used for anyone taking diabetes medications.

Note that many participants in studies done on these supplements simultaneously consumed low-calorie and low-fat diets which contributed to any positive outcomes. The supplements mentioned above should not have adverse effects in healthy people who need a little assistance with their diets; however, if you have any medical conditions or are on prescription drugs, check with a qualified healthcare professional before trying any weight-loss supplements. Note that none of the above are related to or cause the same effects as Ephedra (Ma Huang), which is the herbal ingredient that was temporarily banned in the U.S. but is now back on the market for limited uses.

As with any other health regimen, it’s best to have a doctor examine you before you go on a diet or start an exercise program. Also, talk to a professional before taking supplements so you can make the best choice for your needs. Finally, never expect long-lasting results from dietary aids unless you’re willing to cut calories, eat healthier, drink more water, and exercise. Oh, and if anyone ever discovers that magic eat-all-you-want-and-what-you-want-with-no-side-effects weight loss pill, call me – I want to be the first one to try it!

Debbie Markel, Certified Herbalist and Certified Natural Health Professional, is the proprietor of Apothecarian Herbals, LLC in Powhatan. She can be reached at 598-5352.

WEIGHT LOSS SUPPLEMENT CAUTIONS

The following supplements have been associated with serious side effects or have conflicting evidence associated with them.

Bitter Orange – A Consumer Reports article from May, 2004 reports that Bitter Orange peel acts very similarly to ephedra and is contained in many popular weight-loss products including Xenadrine EFX. While many professionals caution against using it, a recent double-blind, placebo-controlled study in the journal Pharmacotherapy (Dec. 2005) showed no significant difference in the heart rate and diastolic blood pressure of its 18 young, healthy volunteers. Anyone with any type of health issues may want to avoid this supplement.

Diuretics – Diuretics increase fluid loss which may reduce weight quickly, but they don’t promote fat loss and they can also upset our bodies’ delicate mineral balance. The resulting loss of potassium can lead to hypokalemia, a dangerous disease resulting from potassium levels that are too low. Symptoms can include one or more of the following: palpitations, skeletal muscle weakness or cramping, paralysis, constipation, nausea or vomiting, abdominal cramping, psychosis, delirium, hallucinations, depression, and more.

Guarana – This South American shrub bears a fruit that is high in caffeine. It acts as a central nervous system stimulant and can raise heart rates. Anyone sensitive to caffeine or with cardiovascular diseases should avoid it.

Yohimbe – While often used for impotence, some diet supplements contain yohimbe. This herb can be a dangerous ingredient for many consumers. Side effects include anxiety; changes in blood pressure; heart rate increase, palpitations or irregularities; dizziness; headache; visual disturbances; nausea or abdominal cramps; increased body temperature; and sweating.