4. Probiotics/Synbiotics
Probiotics are beneficial bacteria that live in your intestines and help break down and digest food. You can get it from supplements and fermented foods like kefir, sauerkraut, and apple cider vinegar.
Darish Mozaffarian, a cardiologist, public health scientist, and director of the Food is Medicine Institute at Tufts University, says early evidence suggests probiotics may help with weight loss.
A 2018 review of 15 well-designed trials found that probiotics in foods or supplements can help people who are overweight or obese reduce weight and body fat. did. Other trials have linked probiotics to improved blood sugar levels.
Some manufacturers combine probiotics with prebiotics, a type of fiber that feeds gut bacteria. Mozaffarian said he believes these combinations, called synbiotics, are promising.
“It’s not magic; the weight won’t just melt away. But if you have a healthy microbiome, you’re more likely to lose weight, or at least not gain any more weight.” ” he says.
According to the NIH, although few studies have investigated the safety of probiotics, they have a long history of safety, especially in healthy people. If you have a weakened immune system, you may be at increased risk of side effects from probiotics and should consult your health care provider before taking probiotics.
5. Caffeine
Caffeine is a stimulant found in tea, guarana, yerba mate, and other herbs, and is often added to weight loss supplements. According to Willis, it can provide a jolt of energy, increase metabolism and promote fat breakdown.
“It’s a great lipolytic agent,” Willis says. “That means it helps liberate fatty acids from adipose tissue, especially during aerobic exercise. It helps promote fat burning.”
However, studies have shown only moderate weight loss effects. The National Institutes of Health says it “may help you lose some weight or reduce weight gain over time.”
Willis says that consuming caffeine and other fat-burning supplements must be accompanied by dietary and lifestyle changes. “If your diet or lifestyle isn’t helping you lose fat, fix that first,” he says. “If he eats three double cheeseburgers and then orders fries and a milkshake, it doesn’t help.”
Many people experience side effects from caffeine, including increased blood pressure and heart rate, trouble sleeping, anxiety and irritability, and gastrointestinal problems. Ingesting large amounts of caffeine can cause vomiting, heart palpitations, and seizures. The National Institutes of Health recommends no more than 500 mg per day.
People with high blood pressure or heart problems should check with their health care provider before taking supplements containing caffeine.
6. Green tea extract
Green tea contains a type of phytochemical known as an antioxidant, Wiley says. Some believe that green tea extract, also known as EGCG, contributes to weight loss by increasing energy expenditure and blocking fat absorption.
Some studies seem to show that green tea extract may help you burn more calories even at rest. However, Wiley says there’s conflicting research on whether supplements containing green tea extract actually help you lose weight. If anything, it has only a moderate effect.
Green tea may have other benefits that may prevent heart disease and cancer. Experts warn that ingesting large amounts can cause liver damage.
7. Berberine
Berberine is a plant substance that has a long history of use in Ayurveda and traditional Chinese medicine.
According to the Cleveland Clinic, the most studied benefit of berberine is its ability to improve insulin resistance in diabetics.
Early research also shows that berberine may help with weight loss.His 2022 review of 41 research trials published in Frontiers of nutritionIt was found that people who took berberine for at least eight weeks lost significantly more weight and had improved cholesterol levels.
However, according to the National Center for Complementary and Integrative Health, many of the studies included in the review were at high risk of bias and more evidence is needed.
Berberine side effects include gastrointestinal symptoms such as nausea, diarrhea, bloating, and constipation. It may also interact with prescription medications. As with all supplements, you should consult your health care provider before taking it.
