Conjugated Linoleic Acid (CLA)
This is a supplement that contains chemicals found in a fatty acid called linoleic acid. There are claim that it may help curb body fat , help you stay full.
Research on CLA for weight loss is blended. Some research shows that for some people, 1.8 to 6.8 grams of CLA per day may:
Curb body fat
Boost muscle
But other research shows it doesn’t help you shed pounds.
Natural Medicines reports that CLA is “possibly effective” for weight loss.
Some researchers caution that taking it for a long period may increase insulin resistance, which could make you more likely to get type 2 diabetes if you are already obese. It could also lower “good” cholesterol in your blood, increasing the risk of heart problems.
Common side effects of CLA include:
Stomach upset
Glucomannan
It come from the konjac plant. Like other soluble fibers, it’s supposed to promote weight loss preventing some of the fat in your food from being absorbed into your body.
Studies that have been done on very few people since the early 1990s demonstrate that it may be effective; other evidence demonstrates that it does not work at all.
Natural Medicines reports there is “insufficient evidence” to rate glucomannan for weight loss.
If you take glucomannan as a tablet form of the supplement, you can choke or have a blockage in your:
Throat
Esophagus-This is the tube that connects your throat to your stomach.
Intestine
It is apparently just a little safer to take the supplement as a powder or a capsule.
Glucomannan may decrease the absorption of medications. Take your medications at least an hour before or 4 hours after using glucomannan.
Green Tea Extract
It’s said to aid in weight loss in many ways:
Appetite suppression
Increasing metabolism for calories and fat
Natural Medicines there is not enough scientific evidence to determine it works.
Possible side effects of green tea extract and especially in high dosages, are:
1.Nausea
2.Vomiting
3.Bloating
4.Gas
5.Diarrhea
6.Dizziness
7.Insomnia
8.Agitation
Green Coffee Extract
Early studies suggest it may cause modest weight loss but further studies are needed. Natural Medicines reports that there is not enough good research to decide if it is effective.
Few people experience side effects, but because of caffeine in green coffee, it may cause:
1.Headaches
2.Stomach upset
3.Nervousness
4.Insomnia
5.Abnormal heart rhythms
6.Hoodia
It is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It’s now being marketed as an appetite suppressant.
Hoodia contains P57, an ingredient that’s said to curb appetite by helping you feel full. But there’s no credible evidence that it’s safe or effective.
Natural Medicines says it lacks evidence to rate whether hoodia works .
Nausea
Loose stools
Vitamin D is critical to a healthy immune system.
Your body can get all the vitamin D it needs courtesy of the sun. Yet, most people today spend too much time indoors, or they live in climates where the sun doesn’t always shine.
Besides, various studies have concluded that adequate levels of vitamin D may also prevent depression. A positive attitude is, too, the cornerstone of any diet that succeeds.
Studies have documented below-normal levels of serum vitamin D in obese individuals.
A 2011 study among overweight and obese adults found a huge difference in the amount of belly fat that those taking supplements of calcium and vitamin D lost, compared to those who did not take any supplements at all.
Food sources: While the sun provides the best source of vitamin D, you may obtain this vitamin from food, especially fortified foods.
Foods containing vitamin D include:
1.cod liver oil
2.sardines
3.tuna
4.salmon
5.egg yolk
6.fortified milk and yogurt
7.fortified cereals
Tip: Because you will be spending most of your days indoors, taking a supplement of vitamin D would be good to consider. It’s still important to use sunscreen.
Try it: Buy vitamin D supplements.
- Iron
Iron is part of hemoglobin – a protein present in your red blood cells that carries oxygen throughout the body. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat.
Too little iron causes one of the most common nutritional deficiencies in America: iron deficiency anemia.
Iron deficiency anemia is marked by:
fatigue
weakness
lack of energy
Low levels of iron in the blood also reduce endurance and athletic performance.
Magnesium
Magnesium is an essential mineral in the production of energy in a human body. Its major function is that of a cofactor for more than 300 enzyme systems.
blood sugar level regulation
blood pressure regulation
bone mineral density improvement
smoothing of the nervous system
Dietary surveys of people in this country regularly show that magnesium intakes are not high enough. A supplement of magnesium can ensure you get enough of it.
Food sources: Good sources of magnesium include:
nuts seeds legumes leafy green vegetables such as spinach When to see your doctor
If you consider taking a vitamin or supplement to help with your weight loss, talk with your doctor. Your doctor will discuss the potential benefits and risks of each product with you.
Always inform your doctor of potential interactions with medications you are taking. If you experience side effects from a supplement, discontinue and notify your doctors
