Garcinia is a supplement made from a dried Indian fruit. Its active ingredient, hydroxycitric acid (HCA), is the main ingredient found in many diet and energy supplements on the market, despite its limited research.
Conjugated Linoleic Acid (CLA)
CLA is a term which refers to a group of derivatives of the essential fatty acid, linoleic acid. These polyunsaturated fatty acids are found naturally in certain foods, especially meats and dairy products. Marketers of CLA claim that due to the healthy eating patterns of today's health-conscious consumers, lower intakes of meat and dairy products has lead to lower levels of CLA in our diets. A problem, they say, because CLA may be an important nutrient for optimal body composition, possibly helping to reduce body fat and increase muscle. Marketers claim the need for this nutrient is evidenced by the fact that "Americans seem to be getting fatter, even as we eat less fatty foods."
While some studies have shown CLA to play a role in reducing body fat and increasing body protein (muscle) in animals, there have been no clinical trials indicating that the same results are applicable to humans, and many scientists are skeptical. "Many of the references for research sited by marketers actually have nothing to do with research that is related to what the company is hawking as the benefit of their product," says Rosemarie Szostak, PhD, a professor in the Department of Chemistry at Clark Atlanta University.
Diet Teas and Green Teas
Flavorful combinations of teas have entered the weight-loss industry with a splash. But, don't plan on sipping your way to weight loss. According to Mark S. Meskin, PhD, RD, of California State Polytechnic University in Pomona in the July 1998 issue of Environmental Nutrition, "They're a gimmick...and an inappropriate way to lose weight." Plus, Meskin and many other health professionals have concerns about some of the ingredients used. Ephedra and chromium picolinate are popular ingredients used in teas as mentioned above. And according to Environmental Nutrition experts, other popular "diet tea" ingredients like Senna and Cascara have laxative effects, which are not only an unhealthy method of weight loss, but prolonged use can have damaging effects on bowel tone.
WORDS TO THE WISE
When checking out weight loss supplements, read the claims and literature carefully. One product manufacturer, after touting its product's effectiveness, also encouraged users to exercise for 20 to 60 minutes five to seven days a week; eat three low-fat, balanced meals and two snacks every day; eat at least two servings of fruit and three servings of vegetable each day; drink six to eight glasses of water every day; limit or stop drinking alcohol; stop eating two to three hours before bedtime; reach for the walking shoes before reaching for the refrigerator...etc. This sounds very much like the US Department of Agriculture's Dietary Guidelines for Americans for Healthy Living, which remarkably when followed, generally result in a healthy weight and best of all, here they are for free.
USDA Dietary Guidelines for Americans:
- Eat a variety of foods.
- Balance the foods you eat with physical activity-maintain or improve your weight.
- Choose a diet with plenty of grain products, vegetables, and fruits.
- Choose a diet low in fat, saturated fat, and cholesterol.
- Choose a diet moderate in sugars.
- Choose a diet moderate in salt and sodium.
- If you drink alcoholic beverages, do so in moderation.
Marketers of weight-loss products containing HCA claim it suppresses appetite and makes calories easier to burn by preventing carbohydrates from being stored as fat.
Studies in animals have shown HCA to be effective in preventing weight gain, which experts say more than likely has to do with its effect on appetite. But to date, there is no scientific evidence indicating that Garcinia is effective for weight loss in humans. Although there are no known dangers associated with taking Garcinia, consumers should be cautious due to the lack of research substantiating its safety when used at levels recommended for weight loss. "There is no reliable scientific evidence to demonstrate its effectiveness for weight loss in humans. At this point, claims that say it can help you lose weight are unjustified," says Westerdahl.
Calorad
Another hot seller for weight loss is Calorad. Calorad's ingredients include collagen, aloe vera, glycerin, potassium sorbate and methyl paraben (preservatives), natural flavor, and demineralized water. But, while most experts concur that these ingredients just don't add up to weight loss, marketers of Calorad say this collagen protein formula supports lean body tissues and assists the body in burning sugars and fats more efficiently. Also, they claim Calorad will help you "lose inches and build lean muscle while you sleep."
So, while experts say collagen offers no weight-loss mechanism, manufacturers of Calorad say their extraction process makes their product different from other collagen products on the market. But, according to the experts in a recent issue of Environmental Nutrition, "Extracted or not, collagen is not a weight-loss aid in our book."
Another interesting thing to note is that manufacturers suggest taking the product on an empty stomach just before bedtime, after withholding food for three hours. They say it's because Calorad works more effectively that way...but it sounds like pretty good advice for anyone trying to lose weight, since most of us know that late-night snacking often leads to weight gain.
Chitosan
Marketers of this popular diet supplement tout its ability to "trap" and get rid of dietary fat and cholesterol. The theory is that when taken regularly, chitosan-a non-digestible dietary fiber-will decrease the absorption of fats and carry them, along with their calories, right out of the body. While there have been some promising studies that show chitosan to have a cholesterol-lowering effect in animals, there has been no such evidence in humans.
"There is absolutely no research indicating that chitosan is effective for weight loss," says Dr. Kapica. "It has never been tested for weight loss, or in humans at all." In fact, Dr. Kapica says that Chitosan has the potential to be harmful due to the fact that it binds fat soluble vitamins, which could result in deficiencies and set in motion other harmful effects. And, while limited research has shown chitosan may help lower cholesterol in animals, Dr. Kapica says Chitosan isn't even at a point where it can be recommended for that.
The bottomline is that we just don't know enough about chitosan and the potential dangers from taking it. Therefore, she says, consumers would be wise to stay away.
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