Today, I'll discuss dietary supplements for weight loss. We'll cover the effects of what I believe are the seven best active substances found in such preparations. The best weight loss pills are those that contain only one of these. Essentially, the fewer active ingredients, the better. Many drugs or supplements can contribute to poor well-being and unwanted side effects. Therefore, if you want to lose weight healthily and safely, be sure to read this article.
During weight loss, diet is the most important factor. There's no room for discussion here — to lose weight, you need to create a calorie deficit. This is the absolute foundation without which it won't work. Other factors, such as exercise and supplementation, will only support it. If you're starting your weight loss journey, you should remember this. There is no shortage of weight loss pills on the market. Magic remedies or supplements that allegedly make you lose weight by themselves. You might be wondering if weight loss pills work and if they are safe for your health. Of course, you shouldn't believe in magical panaceas. Nevertheless, supplementation can be more or less effective. The active ingredients in weight loss supplements are designed to:
Caffeine is a strong stimulant. It naturally occurs in coffee and some teas. It's also often added to weight loss pills. You'll also find it in sodas like Coca-Cola and all energy drinks. Caffeine primarily combats fatigue, increases concentration, and speeds up the metabolism of fatty acids. Its effects are most noticeable when you feel tired, as it gives you energy. This extra energy allows for more intense workouts and prolonged focus. As a result, you'll be able to burn more calories during exercise.
Moreover, consuming caffeine in doses exceeding 300 mg per day increases body temperature. In such conditions, the body can burn even more calories. Unfortunately, in addition to numerous advantages, caffeine also has its drawbacks. These include insomnia, headaches, and muscle tremors. Everything is good, but in moderation. Many people can't start their day without a cup of coffee. The body quickly gets used to the dose of caffeine and simply demands it. This can trigger an addiction mechanism. Then, to achieve the same effect, you'll need larger and larger doses. You can read more about the impact of coffee on weight loss in a separate article.
Supplementing with caffeine in the form of weight loss pills can contribute to losing a few extra pounds. Thanks to the additional energy, you'll be able to train longer and more often. Moreover, it helps speed up the metabolism. However, it should be used in moderation, and the dose should be increased gradually. Remember, though, that this is only a support for your diet. Caffeine alone will not bring results.
Glucomannan is a soluble dietary fiber. It is obtained from the tubers of the plant Amorphophallus konjac, which you see in the picture above. I've already written that fiber is a plant's sugar storage, which is not digestible by the human body. This is the basis of glucomannan's action. It reaches the intestines, through which it is not absorbed. However, it absorbs water that enters them, causing it to swell. This fiber can absorb 100 times more water than its own mass. This creates a feeling of fullness for a very long time. Therefore, supplementing glucomannan in the form of a weight loss pill will curb appetite. Additionally, this substance positively affects blood sugar levels. That's why glucomannan has weight loss properties and is recommended as a weight loss supplement.
It will work well for people who lack fiber in their diet. However, it can cause unpleasant side effects like bloating and gas. Besides, you must distinguish between hunger and the state of nutrition of the body. So during weight loss, you must provide your body with the nutrients it needs to function properly. Overusing glucomannan and eating too few calories is dangerous. Moreover, it will not help you lose weight. To burn fat, you need energy, which you must provide with food. So once again, I repeat — a supplement without a properly chosen diet will not help you lose weight. If you want to calculate your daily calorie requirement, use the calculator available on my website. Just indicate that your goal is weight reduction and enter your height and weight.
Garcinia cambogia, also known as the Malabar tamarind, is a fruit that contains hydroxycitric acid. It is also found in oranges and other citrus fruits, but in much smaller amounts. This is another substance that supports weight loss. The extract from the tamarind fruit is used in weight loss pills. Hydroxycitric acid has properties that accelerate fat burning, reduce appetite, and regulate cholesterol levels in the blood. Like caffeine, Garcinia cambogia raises body temperature, thus speeding up metabolism.
Additionally, supplementing this substance in the form of a weight loss pill increases the production of serotonin (a hormone that regulates mood). Serotonin is produced from tryptophan, whose only source is food. This is why a proper diet is so important for well-being. The tamarind extract can support weight loss. Moreover, when used wisely, it does not cause many side effects. With a well-chosen calorie diet and increased physical activity, it will certainly aid in weight loss. In my opinion, however, it is not a magical weight loss pill with amazing effects.
Our body produces pyruvate when it breaks down sugar. However, it can be supplemented in the form of a pill. This supports weight loss by improving fat breakdown and speeding up metabolism. Pyruvate supplementation also helps maintain high glycogen levels in muscles. Thanks to this, you'll be able to perform longer and more intense workouts. Like glucomannan, the side effects of pyruvate use may include bloating and gas. Despite this, it is a supplement worth considering, especially when weight loss is accompanied by intense training. However, pyruvate supplementation without training makes no sense.
Green tea leaves naturally contain caffeine. Besides, it is rich in vitamins and antioxidants. It has energizing and diuretic effects. At the same time, it helps detoxify the body, supporting liver metabolism. Many weight loss pills contain green tea extract. It increases the body's ability to burn fat, mainly around the stomach. The caffeine content in tea depends on its variety and brewing method. Apart from pills, you will also notice satisfactory effects after drinking the infusion. However, the leaves should be brewed at a temperature of about 80 °C, no longer than 3 minutes.
When buying green tea extract, you should also pay attention to the percentage of EGCg. This is the main antioxidant in its leaves. It helps fight free oxygen radicals that cause oxidative stress in your body's cells. In the leaves, the percentage of this compound will be around 30%. In good extracts, it can reach even around 50%. Green tea extract is generally well tolerated. However, it can cause stomach aches, constipation, or nausea in some people.
In my opinion, green tea extract is a supplement worth considering. Drinking green tea or taking pills will not cause a sudden drop in weight. It will certainly support you in the fight against extra pounds. Personally, instead of taking extra capsules and weight loss pills, I prefer to properly brew tea. The effect is similar, but the choice is yours.
CLA is conjugated linoleic acid, or rumenic acid. It is a type of fatty acid that naturally occurs mainly in dairy and beef. It is advertised as one of the best weight loss supplements on the market. It has a significant potential to reduce appetite and speed up metabolism. How effective is it? Studies do confirm that CLA supports weight loss. This is why CLA is one of the most commonly chosen weight loss pills, especially by active people who exercise and maintain good form. However, most studies on CLA have been conducted on animals. In humans, weight loss is minimal. Rumenic acid is safe in doses up to 6 g per day. Positive effects, however, occur from 3 g. Possible side effects include constipation, diarrhea, and stomach cramps.
I can personally tell you that I have used supplements containing rumenic acid and am satisfied with them. Without delving into scientific debates, I can confidently say that in my case, its effects are noticeable. When supplementing with CLA, I was better able to control my appetite and snacked less. However, it's essential to remember that this is only a supplement that will not replace a balanced diet.
Before taking prescription weight loss pills, you need to go to the doctor. The specialist will take the appropriate tests and write a prescription. So the first significant advantage of this method is that you'll only take medications that will not harm your health. Furthermore, prescription weight loss pills are much stronger than supplements. They are designed for people with obesity or other severe health issues. So, if your BMI is within the normal range and you want to lose a few extra pounds, prescription weight loss pills are not for you.
Prescription weight loss pills are effective in most cases, but they are also costly. That's why they should only be taken in cases of serious obesity. For others, weight loss supplements like CLA will be sufficient. For the pills to work, you need to stick to the recommendations and follow a balanced diet. Without it, taking the medication will not bring results.
The best weight loss pills are the ones that work for you. After reading this article, you know the benefits of specific substances. The best weight loss pills are those that contain only one active ingredient. It is better to supplement only one substance. Only in exceptional cases is it worth combining several preparations. Choose safe, tested supplements from reputable sources and manufacturers. When using supplements, follow the recommended dosage. Never exceed the safe amount indicated on the packaging. Remember that weight loss pills will not work without a diet and exercise. These are just supplements, not magic remedies.
