These days there is a wide range of natural remedies to combat obesity. Which should you trust? Here are nine supplements that have the most proof behind them, or are generally the most popular options. Let’s take a look.
1. Conjugated linoleic acid: Known as CLA, it is claimed to help you slim your body and improve glucose control for diabetics. Several small studies have found that CLA could help promote reduced body fat. Research has found that 3.2 grams a day could lead to modest loss in body fat.
2. Psyllium: Fiber makes you feel full and takes up more room in the intestines. One study found that women who took 20 grams before a meal wound up with a lower fat intake and a greater feeling of fullness.
3. Chromium: While this mineral is heavily promoted for diabetes, studies overall don’t link it to being much of a help with body weight. In 2010, a study found that 1,000 micrograms of chromium picolinate did not affect weight loss in a sample of overweight adults. 4. 5-HTP: 5-hydroxytryptophan (its full name) has proven in a few small trials to help people shed pounds and control appetite. One found that overweight women taking 5-HTP for three months dropped more pounds than women on placebo.
5. Chitosan: This one, derived from shells, has mixed results. One good study found that those taking chitosan lost more than two pounds, while those taking placebo gained more than three pounds.
6. Vitamin C: Two studies found that vitamin-C supplements might help fight obesity. Many believe that upping vitamin-C intake could help significantly overweight people.
7. Glucomannan: This type of fiber has shown benefits for reducing body weight. For example, a trial conducted on 20 overweight people found that glucomannan led to significant improvements in two months.
8. Hydroxycitric acid: This one is interesting and has some positive results. One good study found that, over two months, 440 milligrams three times a day produced significant benefits for 60 overweight people. Another found that, compared to 30 minutes of walking five days a week, 2,800 mg of HCA before meals reduced body weight by 5.4% in two months.
9. Green Tea: This drink’s “thermogenic” effect may be of value in managing obesity. In a study, men who took six green tea pills were able to use up far more energy and burned more fat than those taking caffeine pills or placebo.
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