Weight loss supplements: Which ones work? – 9Coach – Nine

Weight loss supplements might not deliver the miracle results they promise, write the University of Newcastle’s Clare Collins, Lee Ashton and Rebecca Williams for The Conversation.

When you google “weight loss” the challenge to sort fact from fiction begins. These five supplements claim to speed up weight loss, but let’s see what the evidence says.

1. Raspberry ketones

Raspberry ketones, sold as weight loss tablets, are chemicals found in red raspberries responsible for that distinct raspberry flavour and smell. You can also make raspberry ketones in a lab.

A study in obese rats found raspberry ketones reduced their total body fat content. In one study, 70 adults with obesity were put on a weight loss diet and exercise program, and randomised to take a supplement containing either raspberry ketones, or other supplements such as caffeine or garlic, or a placebo.

Only 45 participants completed the study. The 27 who took a supplement lost about 1.9 kilos, compared to 400 grams in the 18 in the placebo group. The drop-out rate was so high that these results need to be interpreted with a lot of caution.

A small pilot study of five adults found no effect on weight when the participants were told to maintain their current eating and exercise patterns and just took supplements of 200mg/day of raspberry ketones.

Concerns have been raised about potential toxic effects of raspberry ketones on the heart and for reproduction.

Verdict: Fiction! Leave the raspberry ketone supplements on the shelf. Spend your money on foods that contain them, including fresh berries, kiwifruit, peaches, grapes, apples and rhubarb.

2. Matcha green tea powder

Matcha is a green tea made from leaves of the Camellia sinensis, or tea plant, but it’s processed into a green powder and can be mixed into liquids or food. Before the leaves are harvested, the tea plant is put in the shade for a few weeks, which increases the content of theanine and caffeine.

No studies have tested the effect of matcha on weight loss. A review of six studies using green tea preparations for weight loss over 12 weeks found a difference based on country. In studies conducted outside of Japan, people consuming green tea did not lose more weight than controls. In the eight studies conducted within Japan, the mean weight loss ranged from 200 grams to 3.5 kilos in favour of green tea preparations.

Verdict: Fiction! There are currently no studies testing whether matcha tea accelerates weight loss.

3. Garcinia cambogia supplements

Garcinia Cambogia is a tropical fruit that contains a large amount of Hydroxycitric Acid (HCA), claimed to aid weight loss.

In animal studies, HCA interferes with usual production of fatty acids. If this was transferred to humans it could theoretically make it harder to metabolise fat and speed up weight loss. Research studies in humans show this is not the case.

While one 12-week trial in overweight women randomised them to a low kilojoule diet, with or without HCA and found the HCA group lost significantly more weight (3.7 compared to 2.4 kilos for placebo), two other trials found no difference in weight loss.

A 12-week trial in 135 men and women found no difference in weight loss between the HCA group (3.2 kilos) and the placebo group (4.1 kilos). A ten-week trial in 86 men and women who were overweight and randomised to take either Garcinia Cambogia extract or placebo, but were not also put on a weight-loss diet, found minimal weight loss of 650 grams versus 680 grams, with no difference between groups.

Verdict: Fiction! Garcinia cambogia does not accelerate weight loss.

4. Caffeine supplements

Caffeine is claimed to increase your metabolic rate and therefore speed up weight loss. Research studies in volunteers of a healthy weight found an increase in metabolic rate, but it depended on the dose. The more caffeine supplements consumed, the more the metabolic rate went up.

The lowest caffeine dose of 100mg, the amount in one instant coffee, increased the average metabolic rate by nine calories per hour, while the 400mg dose, which is roughly equivalent to the caffeine found in two to three cups of barista-made coffee, increased metabolic rate by about 34 calories per hour over three hours.

When adults with obesity were given caffeine supplements at a dose of 8mg per kilo of body weight, there was an increase in metabolic rate of about 16% for up to three hours.

In a study in which adults with obesity were asked to follow a weight-loss diet, then randomised to receive either 200mg caffeine supplements three times a day for 24 weeks or a placebo supplement, there was no difference in weight change between groups. For the first eight weeks, the group taking caffeine supplements experienced side-effects of insomnia, tremor and dizziness.

Verdict: Fiction! While caffeine does speed up the body’s metabolic rate in the short-term, it does not speed up weight loss.

5. Alkaline water

Alkalising products are promoted widely. These include alkaline water, alkalising powders and alkaline diets. You’re supposed to measure the acidity of your urine and/or saliva to “assess” body acidity level. Urine usually has a slightly acidic pH (average is about pH6) – vegetables and fruit make it more alkaline, while eating meat makes it less so.

Saliva has a neutral pH of 7. Alkaline diets recommend you modify what you eat based on your urine or saliva pH, claiming a more alkaline pH helps digestion, weight loss and well-being.

But your stomach is highly acidic at a pH less than 3.5, with this acid helping breakdown food. It then moves into the small bowel for digestion and absorption where the pH increases to 4.5-5.0, which is still acidic.

Your body has finely controlled pH balancing mechanisms to make sure your blood pH stays between 7.35-7.45. If it did not, you would die.

On the positive side, alkaline diets encourage healthier eating by promoting plant based foods such as fruit and vegetables. There is some evidence lower intakes of foods of animal origin that contribute to acid load are associated with better long-term health.

Verdict: Fiction! There is no scientific evidence to support alkaline water or powders speeding up weight loss.

If you’d like to learn more about weight loss enrol in our free six week online course The Science of Weight Loss – Dispelling Diet Myths, here.

This article was originally published on The Conversation. Read the original article.

Article source: https://coach.nine.com.au/2018/01/31/07/25/weight-loss-supplements

5 Weight Loss Supplements That Science Shows Are a Waste of Money

When you google “weight loss” the challenge to sort fact from fiction begins.

These five supplements claim to speed up weight loss, but let’s see what the evidence says.

1. Raspberry ketones

Raspberry ketones, sold as weight loss tablets, are chemicals found in red raspberries responsible for that distinct raspberry flavour and smell. You can also make raspberry ketones in a lab.

A study in obese rats found raspberry ketones reduced their total body fat content.

In one study, 70 adults with obesity were put on a weight loss diet and exercise program, and randomised to take a supplement containing either raspberry ketones, or other supplements such as caffeine or garlic, or a placebo.

Only 45 participants completed the study. The 27 who took a supplement lost about 1.9 kilos, compared to 400 grams in the 18 in the placebo group. The drop-out rate was so high that these results need to be interpreted with a lot of caution.

A small pilot study of five adults found no effect on weight when the participants were told to maintain their current eating and exercise patterns and just took supplements of 200 milligrams/day of raspberry ketones.

Concerns have been raised about potential toxic effects of raspberry ketones on the heart and for reproduction.

Verdict: Fiction! Leave the raspberry ketone supplements on the shelf. Spend your money on foods that contain them, including fresh berries, kiwifruit, peaches, grapes, apples and rhubarb.

2. Matcha green tea powder

Matcha is a green tea made from leaves of the Camellia sinensis, or tea plant, but it’s processed into a green powder and can be mixed into liquids or food.

Before the leaves are harvested, the tea plant is put in the shade for a few weeks, which increases the content of theanine and caffeine.

No studies have tested the effect of matcha on weight loss. A review of six studies using green tea preparations for weight loss over 12 weeks found a difference based on country. In studies conducted outside of Japan, people consuming green tea did not lose more weight than controls.

In the eight studies conducted within Japan, the mean weight loss ranged from 200 grams to 3.5 kilos in favour of green tea preparations.

Verdict: Fiction! There are currently no studies testing whether matcha tea accelerates weight loss.

3. Garcinia cambogia supplements

Garcinia cambogia is a tropical fruit that contains a large amount of Hydroxycitric Acid (HCA), claimed to aid weight loss.

In animal studies, HCA interferes with usual production of fatty acids. If this was transferred to humans it could theoretically make it harder to metabolise fat and speed up weight loss. Research studies in humans show this is not the case.

While one 12-week trial in overweight women randomised them to a low kilojoule diet, with or without HCA and found the HCA group lost significantly more weight (3.7 compared to 2.4 kilograms for placebo), two other trials found no difference in weight loss.

A 12-week trial in 135 men and women found no difference in weight loss between the HCA group (3.2 kilograms ) and the placebo group (4.1 kilograms).

A ten-week trial in 86 men and women who were overweight and randomised to take either Garcinia cambogia extract or placebo, but were not also put on a weight-loss diet, found minimal weight loss of 650 grams versus 680 grams, with no difference between groups.

Verdict: Fiction! Garcinia cambogia does not accelerate weight loss.

4. Caffeine supplements

Caffeine is claimed to increase your metabolic rate and therefore speed up weight loss.

Research studies in volunteers of a healthy weight found an increase in metabolic rate, but it depended on the dose. The more caffeine supplements consumed, the more the metabolic rate went up.

The lowest caffeine dose of 100 milligrams, the amount in one instant coffee, increased the average metabolic rate by nine calories per hour, while the 400 milligrams dose, which is roughly equivalent to the caffeine found in two to three cups of barista-made coffee, increased metabolic rate by about 34 calories per hour over three hours.

When adults with obesity were given caffeine supplements at a dose of 8 milligrams per kilo of body weight, there was an increase in metabolic rate of about 16 percent for up to three hours.

In a study in which adults with obesity were asked to follow a weight-loss diet, then randomised to receive either 200 milligrams of caffeine supplements three times a day for 24 weeks or a placebo supplement, there was no difference in weight change between groups.

For the first eight weeks, the group taking caffeine supplements experienced side-effects of insomnia, tremor and dizziness.

Verdict: Fiction! While caffeine does speed up the body’s metabolic rate in the short-term, it does not speed up weight loss.

5. Alkaline water

Alkalising products are promoted widely. These include alkaline water, alkalising powders and alkaline diets.

You’re supposed to measure the acidity of your urine and/or saliva to “assess” body acidity level. Urine usually has a slightly acidic pH (average is about pH6) – vegetables and fruit make it more alkaline, while eating meat makes it less so.

Saliva has a neutral pH of 7. Alkaline diets recommend you modify what you eat based on your urine or saliva pH, claiming a more alkaline pH helps digestion, weight loss and well-being.

But your stomach is highly acidic at a pH less than 3.5, with this acid helping breakdown food. It then moves into the small bowel for digestion and absorption where the pH increases to 4.5 – 5.0, which is still acidic.

Your body has finely controlled pH balancing mechanisms to make sure your blood pH stays between 7.35 – 7.45. If it did not, you would die.

On the positive side, alkaline diets encourage healthier eating by promoting plant based foods such as fruit and vegetables.

There is some evidence lower intakes of foods of animal origin that contribute to acid load are associated with better long-term health.

Verdict: Fiction! There is no scientific evidence to support alkaline water or powders speeding up weight loss.

Clare Collins, Professor in Nutrition and Dietetics, University of Newcastle; Lee Ashton, Postdoctoral research fellow, University of Newcastle, and Rebecca Williams, Postdoctoral Researcher, University of Newcastle.

This article was originally published by The Conversation. Read the original article.

Article source: https://www.sciencealert.com/science-weight-loss-supplements-health-claims

Health Advantages of Using Xyngular’s Xyng

Often, the overabundance of processed foods available means that people are missing out on important nutrients that their bodies require. For many consumers, these nutrients are either forgotten or consumed through natural supplements.

Xyngular is a company that seeks to help their customers live a fuller and healthier life. Not only does Xyngular offer support in the areas of exercise, food, and mental health, they offer a wide variety of products. These are natural products that seek to enhance the lives of those who take them. Some, like the Global Blends, are rich in antioxidants, while others like Xyng assist in boosting mood and energy levels. There are many health advantages to taking Xyng, from the natural ingredients to the decrease in appetite.

Let’s explore these below.

Assists in Weight Loss

Metabolism is the process by which the human body burns calories to make fuel that the body needs to function. There are many natural substances that can assist in weight loss. One of these is found in Xyng: Green Tea.

Green Tea, or Camellia sinensis, has a variety of compounds in it that assist in the regulation of the rate at which fat is burned, as well as the rate at which food is converted into energy by the metabolism. Green Tea also is thought to help increase the health of other parts of the body, including joints and muscles. Although Green Tea is very healthy when consumed as tea, some experts believe that it can be even more beneficial if consumed in an extract, like the extract found in Xyng.

Another natural substance found in Xyng that has been found to help assist in weight loss is Cayenne Pepper, particularly capsaicin, which is found in hot peppers. This is said to help increase both metabolism and the amount of fat burned, as well as helping to decrease hunger. Additionally, it is thought to help minimize pain, particularly migraine pain and cluster headaches. This gives Xyng an additional health benefit. Xyngular uses a cayenne pepper extract to add capsaicin to Xyng.

Natural Ingredients

The first ingredient listed in a capsule of Xyng is niacin. Niacin is also called Vitamin B3 or nicotinic acid. Niacin is a nutrient that your entire body needs if it is going to work correctly. Niacin can be found in a variety of foods naturally. It is found primarily in proteins, though it also occurs in some greens as well. Niacin helps the metabolism, while also working to help repair cell DNA. While it is rare to have a deficiency of niacin in the Western world, a deficiency can lead to fatigue, depression, headaches, and diarrhoea. This makes niacin an important nutrient. Other ingredients include white willow bark extract, bitter orange extract, and green tea leaf extract, among other natural ingredients.

Mood Improvement

Another ingredient found in Xyng is 5-HTP or 5-Hydroxytryptophan. Most commercial 5-HTP comes from Griffonia simplicifolia, an African plant. Specifically, 5-HTP comes from the seeds of Griffonia simplicifolia. 5-HTP works in the brain and the nervous system. This is because it is a major part of creating serotonin, which helps regulate the signals passed between nerve cells.

Many believe that low serotonin levels are a contributing cause of depression since serotonin is a chemical that improves moods. Since 5-HTP is a crucial part of the process that creates serotonin, it can be used as a way to help improve mood. This means that it is very likely to be assisting in combating the effects of anxiety, panic attacks, and depression. Another natural ingredient found in Xyng is Garcinia Cambogia, which is high in Hydroxycitric Acid, or HCA. Like 5-HTP, HCA helps increase the levels of serotonin. For these reasons, it has been included by Xyngular as an ingredient in Xyng.

Increased Energy

Caffeine is widely used by people all over the world to increase their energy levels. Caffeine has also been shown to have many other health benefits. These benefits include an increase in memory, stronger powers of concentration, and a potential decrease in rates of cancer and other diseases. An important natural ingredient in Xyng is Caffeine Anhydrous. Caffeine Anhydrous is caffeine that has been taken out of sources like coffee beans and then dehydrated to form a powder. This powder can then be used as a very concentrated source of caffeine, provided it is properly used with other nutrients to prevent an overload to the system. In Xyng, Xyngular uses this potent caffeine to help increase energy, as well as meet the other advantages of caffeine consumption. It is also thought to help increase metabolism.

Minimises Hunger

If someone is looking for a slight reduction in appetite, Xyng has a natural ingredient that can help them achieve that as well. Synephrine is part of the bitter orange, also called Citrus aurantium. This particular natural substance is thought to help minimise appetite in a small way. It has been used for years throughout Asia and parts of African for medical reasons. These include treating nausea and constipation. People in the Mediterranean used bitter orange as a way to help minimise their hunger. Studies show that synephrine both increases the metabolism and decreases hunger. Specifically, it is thought to decrease cravings for carbs. Because it has been used in a variety of different ways, there have been numerous studies on the effect of synephrine on human health, both mental and physical.

As with all medications and supplements, there are risks associated with products like Xyng. It is crucial, therefore, to use these products as directed and not consume more than the recommended dosage. Be sure to consult with your healthcare provider before adding any supplement to your diet and remember that not all supplements are the same in everybody. Don’t forget that Xyngular offers support to their customers in a variety of ways, from their blog to their distributors, and can answer any questions you have. They can also help you become a member of their service. An improvement in mood, increased memory, and additional natural nutrients are just some of the advantages to Xyng. Similar health advantages are available through their other products.

Article source: http://www.tgdaily.com/health-features/health-advantages-of-using-xyngulars-xyng