If you’re struggling to kickstart your diet, turning to natural weight-loss supplements might seem like an easy solution.
With obesity levels among Australians on the rise – currently the figure sit at 65 per cent of adults – the market for weight-loss supplements is overrun.
‘People are looking for a quick fix,’ Sydney-based dietitian and exercise physiologist Gabrielle Maston told Femail. ‘So when supplement companies advertise pills that claim to help you lose weight without doing very much, it’s an easy sell.’
From hemp seeds to coffee extracts, we take a look at some of the more popular supplements and reveal which work and which you should avoid.
Sydney-based dietitian and exercise physiologist Gabrielle Maston (pictured) said with the rise in obesity it’s no wonder more are turning to supplements to help with weight loss
1. Garcinia Cambogia
Garcinia Cambogia is a tropical fruit which looks a little bit like a small pumpkin.
It contains a large amount of Hydroxycitric Acid (HCA) – an ingredient which is claimed to aid weight loss.
‘Products containing Garcinia are believed to increase metabolism and decrease appetite at the same time,’ Ms Maston said.
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Garcinia Cambogia is a small tropical fruit which looks a little bit like a small pumpkin
‘It’s quite trendy at the moment, but with a lot of these types of supplements there is no evidence to support it and there’s been very little research done to show it actually does anything different to a placebo.’
Verdict: Garcinia Cambogia hasn’t been shown to be effective
2. Hemp seeds
Hemp and marijuana are from the same species, however, industrial hemp, as it is known, can safely be used as a food, without any fear of it causing an altered state.
Hemp products and seeds been available in Australia since 2017.
It’s become a new staple on the shelves of many health food stores and has been heralded as a superfood because it comes packed with fibre and protein.
‘There’s nothing harmful about eating hemp, the expert said, ‘as it’s a popular alternative to meat and whey protein.
‘In terms of fat burning, protein makes you feel fuller for longer so theoretically if you have a high-protein diet, rather than one that’s high in carbs, you are less likely to overeat.’
Verdict: Hemp seeds are a good source of protein
Hemp seeds and products have become a new staple on the shelves of many health food stores
3. Caffeine supplements
Throughout history, caffeine has been used as a way to boost energy and also as a way to suppress the appetite.
Caffeine, including extracts and straight shots of coffee, do have a stimulating effect on the metabolism, the expert said.
‘Caffeine is an ingredient that’s used in a lot weight loss supplements because it does have a fat-burning element.’
Ms Maston said there is some research showing caffeine and caffeine-based supplements can assist with weight loss, however, the overall amount wasn’t significant.
‘There may be a 10 per cent improvement compared to someone who wasn’t using it,’ she said.
Throughout history, caffeine has been used as a way to boost energy and also as a way to suppress the appetite
While Ms Maston tended toward the view caffeine supplements could help some with weight loss, Dr Nick Fuller told News.com.au green coffee extracts, in particular, were of little use.
‘There is no scientific evidence to suggest green coffee extract assists with weight loss,’ Dr Fuller said.
Verdict: Caffeine does speed up the metabolism
4. Capsaicin
Capsaicin is the flavour compound found in chillies and capsicums in smaller amounts.
It’s thought the active ingredient can boost metabolic rate as well as increasing thermogenesis, or the rate at which your body burns fat.
‘Studies that have supplemented in capsaicin have shown no difference between people taking the supplement and people who were eating normally.’
Verdict: Capsaicin hasn’t been shown to be effective
5. Bitter orange
In recent years, bitter orange, also known as the Seville orange or the marmalade orange, has become a popular ingredient in weight loss supplements.
It contains an alkaloid called synephrine, which is similar to ephedra, a drug banned in 2004 by the US Food and Drug Administration for its numerous side effects.
In recent years, bitter orange, also known as the Seville orange or the marmalade orange, has become a popular ingredient in weight loss supplements
And while the extract is available as a fat-burning supplement in Australia, Ms Maston said there is ‘limited scientific evidence to suggest it increases metabolism and fat burning while decreasing appetite at the same time.’
Verdict: Bitter orange hasn’t been shown to be effective
Lastly, the dietitian offered a few words to those who may be struggling with weight loss and finding themselves wanting to turn to supplements as a way to help:
‘You have to do the time. You need to exercise and eat right because there is no magic pill.’