Q & A: Are weight loss herbs and high protein diets are for you

Q: Can herbal supplements help me lose weight?

A: A number of herbal supplements may help the body burn fat or suppress appetite, but many may do more harm than good. When the prescription diet drug fenfluramine-phentermine (fen-phen) was taken off the market, many dieters switched to herbal weight loss supplements, assuming they were a natural substitute. However, these 'natural' supplements are mostly comprised of herbal stimulants such as ephedra (also called ma huang), caffeine, and kola nut. They are often combined together for synergistic effects. Ephedra is a heart and central nervous system stimulant, and has never been approved by the federal Food and Drug Administration. Ephedra may boost metabolism or suppress appetite, but not enough to cause significant weight loss by itself. Misuse or overuse of ephedra has been shown to have severe side effects, resulting in racing heartbeat, elevated blood pressure, and even death.

The herb, St. John's wort, is often combined with ephedra in herbal weight loss formulas. Although St. John's wort is an effective natural antidepressant, it has no proven effect on appetite or weight.

Thermogenic weight loss supplements, such as the Indian fruit Garcinia cambogia, claim to increase body heat production thereby inhibiting fat production. Animal studies have shown this to be true. However, human studies are inconclusive at this time and more are necessary before efficacy and safety of thermogenic herbs can be determined.

Other herbs that have been used and sold in weight loss formulas include dandelion and burdock. They work as diuretics which lead to temporary water-weight reduction, an ineffective long-term weight loss strategy since water loss is quickly regained once the herb is discontinued. Stimulant herbal weight loss laxatives, such as senna, Chinese rhubarb, buckthorn, and aloe are as powerful as any pharmaceutical preparation and can be harmful.

There is no quick fix for long-term weight loss. Herbal weight loss supplements are not a substitute for a healthy, balanced diet and regular exercise.

Q: I need to lose about 15 pounds. I have a friend who lost weight on a high-protein diet. I've been thinking of trying one of these diets, but have heard it's unhealthy,is it?

A: Past and present, high-protein diets have always been espoused as a weight loss cure-all by some proselytizer. Most of them are fads that capitalize on people's insecurities.

Many people have lost weight in the short-term using these high-protein diets, but not because they magically made fat melt away. These diets seem to work because they're basically starvation diets. The allotted caloric intake is as low as 800 to 1,200 calories a day, with a high percentage of those calories derived from protein and fat.

Keep in mind that individual caloric needs differ according to weight, age, gender, activity level, and metabolic rate. For instance, the average consumption of a 140 pound individual should be about 2,100 calories a day. Those calories should be comprised of a balanced mix of complex carbohydrates, protein, fat, vegetables, and fruits.

High protein diets can be dangerous to your health. Although protein supplies essential amino acids-the building blocks for muscle and organ tissue-too much protein in the diet puts a strain on the kidneys, immune system, and liver. If you have allergies or an autoimmune disease, these diets can exacerbate them.

Don't be deceived by fad diets and other weight loss propaganda. You may initially lose weight but most likely gain it all back in the long-term, while potentially compromising your health. The simple formula for weight loss is to control food portions, eat less, and exercise more, i.e. expend more calories than you take in.

Q: How come some women gain weight more in certain areas than others? Example: someone who has skinny arms but is large in the hips and thighs?

A:Genetics primarily determine what you look like in your birthday suit. However, you can make the most of what you have by tailoring an exercise program to your individual body type. This will highlight the outstanding aspects of your physique and minimize the ones you're less thrilled with.

Physiologists classify people according to four basic body types: endomorphs have a round build with an hourglass-type figure and gain weight easily; mesomorphs are muscular with a low amount of body fat; ectomorphs are tall and thin with fast metabolisms; and meso-endomorphs have the muscles of a mesomorph but a higher amount of body fat.

Although some people are slight variations of two body types, most of us are more one type than another. You can figure out your own body type by determining where you put on weight most easily-both muscle mass weight and fat weight. Knowing your body type should determine your choice of exercises to reach your desired physical appearance while reducing fat, improving cardiovascular fitness, and increasing lean muscle mass.

Don't confuse body type with good health, since good health is truly internal.