Body Shop: A look at the fat-burning claims of five dietary supplements - Off Duty, Military Health and Fitness - Air Force Times

Body Shop: A look at the fat-burning claims of five dietary supplements

No doubt you already know that regular exercise and smart diet choices are the best ways to maintain a healthy weight.

But if the system gets out of balance, you may be left scrambling for a quick solution to tighten your waistband. Slick advertising claims paired with impressive photos lead many to turn to herbal supplements in hopes of boosting metabolism, burning fat and losing weight.

With the help of Andrea Lindsey, senior nutritionist at the military’s Human Performance Resource Center, we examined five weight-loss supplements, popular on their own and in combination, to separate the helpful from the hype.

Caffeine, conjugated linoleic acid, green tea, guarana and hoodia are all natural — but that doesn’t mean they’re risk-free or will work for you.

“I’ve tried green tea, caffeine and other metabolism boosters for weight management and didn’t like the way they made me feel,” said Army Maj. David Emmons, of the 45th Sustainment Brigade in Schofield Barracks, Hawaii. “They made me nauseous when taken on an empty stomach.”

Read on to see if one of these may work for you — but remember, there are no shortcuts to staying fit and functional.

Always check with your doctor before starting new courses of treatment, and pay attention to dosing and purity, especially in herbal blends.

And if claims sound too good to be true, they probably are.

Caffeine

The claim: Caffeine is commonly used as a stimulant and may provide short bursts of appetite suppression or increased fat burning.

Does it work? A few studies indicate that drinking caffeinated coffee or tea may slightly boost weight loss or prevent weight gain, according to the Mayo Clinic. But no evidence suggests increased caffeine consumption will result in significant or permanent weight loss.

How to take: By mouth — in pill form, beverages and gum.

Dose: Less than 600 milligrams a day. One 12-ounce (tall) regular Starbucks coffee contains about 260mg of caffeine.

Warnings: Caffeine is “generally recognized as safe” by the Food and Drug Administration. But doses greater than 600mg may be unsafe and can cause insomnia, nervousness, restlessness, stomach irritation, nausea, vomiting, increased heart rate, tolerance, habituation and psychological dependence.

Conjugated linoleic acid

Other names: Conjugated LA, CLA-Triacylglycerol, LA, Linoleic Acid

The claim: CLA may reduce body-fat deposits — by inducing death in fat cells — and it is claimed to improve body composition and decrease fat mass in overweight or obese persons.

Does it work? Studies have shown CLA may reduce body-fat mass but has minimal effect on body weight or body mass index.

How to take: It may be taken by mouth in pill form and also occurs naturally in foods such as milk, cheese, beef and lamb.

Dose: 1.8 to 7 grams per day for weight loss in obese patients.

Warnings: The most common side effects are upset stomach, diarrhea, nausea and fatigue.

Green tea

Green tea, containing 2 percent to 4 percent caffeine per cup, has been used for weight loss, improved mental clarity and to treat stomach disorders. The fresh leaf contains flavonoids, which have anti-oxidant properties, as does the polyphenol epigallocatechin gallat, or EGCG, found in abundance in the dry tea.

The claim: Green tea helps to burn fat and boost metabolism.

Does it work? The research is mixed and more studies are needed, but the combination of green tea and caffeine may lead to a decreased BMI and increased weight loss.

How to take: Capsule, beverage, ointment or extract.

Dose: Beverage, 1-10 cups daily. Three cups per day has 240mg to 320mg of the active polyphenols.

Warnings: Green tea can cause nausea, vomiting, abdominal bloating, pain and diarrhea; more than five cups per day may cause additional adverse side effects caused by the caffeine.

Guarana

Other names include: Brazilian cocoa and zoom.

Guarana is a stimulant and contains caffeine as well as other potentially psychoactive substances. Like caffeine, guarana stimulates the central nervous system, heart and muscles. It is used for weight loss and to enhance endurance performance, improve mental acuity and reduce mental and physical fatigue.

The claim: Because of its stimulating effects, guarana may suppress appetite and boost metabolism.

Does it work? The scientific evidence is limited, but it may promote weight loss, especially when used in combination with yerba maté and damiana, two South American plants with leaves that are used to make tea or extracts.

How to take: Capsule/tablet form, sports drinks and tea.

Dose: Often used with other ingredients in weight loss products or as an additive in sports drinks. Most tablets contain 500mg to 1,000mg.

Warnings: Likely safe when used in typical food amounts, but significant adverse outcomes similar to caffeine when used orally in very high doses.

Hoodia

A cactus-type plant from Africa, hoodia is used by people in the Kalahari region to fight off hunger during long hunts.

The claim: Taking hoodia will suppress your appetite.

Does it work? Due to a lack of studies, there is insufficient evidence that hoodia suppresses appetite or promotes weight loss.

How to take: As an extract, tea or capsule.

Dose: No established dose has proved effective for weight loss.

Warnings: No data was found, but it may interfere with other medications.

Allison Pattillo writes about fitness for Military Times.