Researchers have reviewed the body of evidence around weight loss supplements and has bad news for those trying to find a magic pill to lose weight and keep it off -- it doesn't exist. The study appears in International Journal of Sport Nutrition and Exercise Metabolism.
A few products, including green tea and fiber, can have a modest weight loss benefit of 3-4 pounds. Researchers looked at supplements that fell into four categories: products such as chitosan that block absorption of fat or carbohydrates, stimulants such as caffeine or ephedra that increase metabolism, products such as conjugated linoleic acid that claim to change the body composition by decreasing fat, and appetite suppressants such as soluble fibers. Most of the products showed less than a two-pound weight loss benefit compared to the placebo groups.
Some were found to have side effects ranging from the unpleasant, such as bloating and gas, to very serious issues such as strokes and heart problems. According to the researchers, adding fiber and drinking green tea can help, but will not have much effect unless one addresses whole body lifestyle change, including exercise, dietary modification, stress management, environmental modification, and pharmaceutical management.
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