Some supplements for weight loss are unregulated, may be harmful and are not recommended.Do not take green coffee bean extract, Garcinia cambogia, raspberry ketone or caffeine.Work toward an energy deficit for weight loss with a healthy diet and daily exercise.<\/p>\n
Losing weight is challenging, and many people turn to weight-loss supplements to help achieve their goals. Unfortunately, many supplements marketed for weight loss don\u2019t do what they promise\u2014and may even work against your goals. Not only are supplements expensive, but they are also unregulated, so you don\u2019t always know what you\u2019re getting. The best way to lose weight is to focus on a food-first approach, which means eating plenty of nutrient-dense foods and maintaining a slight calorie deficit<\/a> over time.\u00a0\n<\/p>\n In this article, we get into some popular weight-loss supplements and why nutrition professionals don’t recommend them, plus helpful tips for healthy, sustainable weight loss<\/a>. Knowing what to watch out for can help you make informed choices and prioritize strategies that actually support your health and weight-loss journey.\n<\/p>\n Green Coffee Bean Extract <\/p>\n If you\u2019ve searched for supplements aiding weight loss, you\u2019ve likely come across green coffee bean extract. Quite simply, this supplement is derived from the coffee plant\u2019s seeds, which are green before roasting. \u201c[Green coffee bean extract] has chlorogenic acid, a coffee compound that can supposedly decrease fat absorption and speed up metabolism,\u201d says Danielle VenHuizen, M.S., RDN<\/a>. She adds that these claims are mostly unwarranted.\u00a0\n<\/p>\n Only a few human trials have examined the effectiveness of green coffee bean extract on weight loss. These trials had poor study design and showed mixed results. While one study found that green coffee extract may help reduce weight and body mass index, there wasn\u2019t a significant effect on body fat percentage, meaning that the mass lost could come from water or muscle.\n<\/p>\n Body mass index (BMI) is a flawed measure that\u2019s often used in healthcare to determine a person\u2019s body weight category, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one\u2019s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn\u2019t be used as a comprehensive measure of someone\u2019s health and can be a source of body size stigma and bias.\n<\/p>\n \u201cAdditionally, in my clinical experience, I have yet to meet a client who has lost weight by using green coffee bean extract,\u201d says VenHuizen. Lastly, there isn\u2019t much information on the safety of green coffee bean extract, so buyers beware.\u00a0\n<\/p>\n Garcinia Cambogia <\/p>\n Garcinia cambogia is a fruit with \u200b\u200bhydroxycitric acid (HCA), a compound thought to reduce fat production in the body and suppress appetite. \u201cStudies seem to indicate that some of these claims might be true, but unfortunately, the benefits are modest, and the research is conflicting,\u201d says VenHuizen. One study states that there are only a small number of studies on Garcinia cambogia, and the methodology is poor, meaning that these results shouldn\u2019t be trusted.\n<\/p>\n Even more alarming, \u201cseveral studies have reported liver issues with long-term use of this supplement,\u201d says VenHuizen. This is another pretty convincing reason to avoid adding this supplement to your weight-loss regimen.\u00a0\n<\/p>\n Raspberry Ketone <\/p>\n Raspberry ketone is a compound found in the raspberry fruit. Small test-tube and animal studies suggest it may suppress the buildup of fat in the body, but the results are extremely limited. There has only been one human study on the effects of raspberry ketone on weight loss. The participants took the supplement for eight weeks while also following a calorie-restricted diet. The raspberry ketone supplement was combined with caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, pepper extract, B vitamins and chromium.\u00a0\n<\/p>\n The 45 participants who finished the study lost weight, but it\u2019s impossible to know if it was due to the raspberry ketone blend or the calorie deficit. In short, there isn\u2019t enough evidence to support raspberry ketone for weight loss, so save your money.\u00a0Instead, we recommend snacking on some raspberries, which have several health benefits<\/a>, including filling fiber and inflammation-fighting anthocyanins.\n<\/p>\n Caffeine <\/p>\n The most recognizable supplement on this list, caffeine is a compound that stimulates the nervous system. It\u2019s naturally present in tea, coffee and chocolate, as well as in herbal supplements like guarana. Caffeine increases thermogenesis, the body\u2019s natural production of heat. During this process, the body burns extra calories.\u00a0\n<\/p>\n Research suggests caffeine can help with weight loss, but a large dose is necessary to create a response. One study concluded that more than 3 milligrams of caffeine per kilogram of body weight is necessary to stimulate the breakdown of fat. For a 150-pound person, that\u2019s 200 mg of caffeine, or two cups of coffee.\u00a0\n<\/p>\n It is recommended to cap caffeine consumption 400 mg daily for safety, but everyone has a different tolerance level. People sensitive to caffeine may experience symptoms<\/a> like nervousness, jitters, heart racing and headaches, among others.\u00a0\n<\/p>\n Although caffeine may increase fat loss, it\u2019s not the best way to lose weight, especially because supplements with caffeine may contain more than that, plus other stimulants. That said, caffeine from natural sources like coffee is the safest way to consume caffeine. So, feel free to include a cup of coffee or tea in your day for an energy boost, but don\u2019t expect it to affect your weight too much.\u00a0\n<\/p>\n Tips for Healthy Weight Loss\u00a0 <\/p>\n Although they may not be quick or flashy, the most effective tools for losing weight are good old-fashioned healthy eating and exercise. VenHuizen recommends increasing fiber-rich fruits<\/a> and vegetables and healthy fats<\/a> in the diet. \u201cThese foods naturally increase satiety and provide anti-inflammatory benefits that may aid in weight loss,\u201d says VenHuizen. \u201cAnd unlike supplements, studies on fruit and vegetable intake show that these foods improve weight-loss efforts,\u201d she adds.\u00a0\n<\/p>\n