Millions of Americans try to lose weight every year. Many turn to weight-loss aids such as diet pills or herbal supplements for help. The appeal of losing weight quickly is often hard to pass up. But do these products lighten anything but your wallet? And are they a safe option for weight loss?
Here's a look at some over-the-counter (OTC) diet products and what they will and won't do for you.
Popular diet aids
Introduction
Chitosan
Ephedra
Garcinia
Herbal laxatives
Conjugated linoleic acid
Phenylpropanolamine
Pyruvate
Starch blockers
A number of weight-loss aids are available at your local drugstore, supermarket and health food store. Most haven't been proved safe and effective, and some are downright dangerous.
Click on the tabs to the left for information about eight such diet aids.
This dietary supplement is made from a starch (chitin) found in the shells of shrimp, crab and other shellfish. Because your body can't digest chitosan, it passes through your intestinal tract unabsorbed and adds no calories. Proponents claim that chitosan binds to fat in the intestine, but research is mixed. Though chitosan may remove a tiny amount of dietary fat that the body doesn't absorb, it isn't enough to promote weight loss.
Taken by itself, chitosan doesn't reduce body weight. But several small studies indicate that chitosan has some mild effect on weight loss when combined with a healthy diet, increased physical activity and behavioral counseling. Chitosan may cause constipation, flatulence and bloating.
Ephedra is a potent herb that has been present in many products, especially those designed to give energy or promote weight loss. It goes by many names, such as ma-huang or herbal ecstasy.
Some weight-loss products have contained ephedrine, which comes from the ephedra plant or can be made synthetically. Ephedrine suppresses appetite but can cause high blood pressure, heart rate irregularities, insomnia, nervousness, tremors, seizures, heart attacks, strokes and even death.
In late February 2004, the Food and Drug Administration announced the ban of ephedra from marketed dietary supplements because of health concerns. This affects most products, though it doesn't include some herbal remedies and food products that may still contain ephedra.
Also known as hydroxycitric acid (HCA), this herb is purported to increase metabolism and decrease appetite, but research findings are mixed.
Herbal laxatives, such as those found in dieters' teas, cause you to lose water, not fat. Common ingredients include senna, aloe, buckthorn, cascara and castor oil. Herbal laxatives can lower your potassium levels, causing heart and muscle problems. Also, if you use laxatives too often, your bowels may become dependent on them.
Conjugated linoleic acid (CLA) is a naturally occurring polyunsaturated fat found in fat-containing dairy products and some meats and plant oils. CLA supplements are made synthetically from sunflower oil.
Only a few studies have looked at the effects of CLA on reducing body fat and increasing muscle mass in humans. Results are conflicting.
Studies show that CLA decreases fasting blood sugar (glucose) and body weight. But more research is needed to determine if these effects are significant.
CLA supplements can cause side effects such as fatigue and gastrointestinal symptoms.
A variety of OTC weight-loss products formerly contained phenylpropanolamine (PPA), which has been used both as an appetite suppressant and a nasal decongestant.
Some such products may still be available. But the Food and Drug Administration (FDA) has asked drug manufacturers to stop selling products that contain PPA, based on studies that linked the substance to an increased risk of bleeding in the brain (hemorrhagic stroke). The FDA has also advised consumers to stop using products that contain PPA. As a result, many companies have reformulated their products to exclude PPA.
This popular weight-loss aid may potentially have a slight effect in helping you shed pounds. However, only a few small studies have tested its safety, and the long-term effects are still unknown. Claims that pyruvate boosts metabolism and decreases appetite need further study.
Starch blockers are OTC supplements made of a bean extract. The theory is that they prevent enzymes from breaking down complex carbohydrates (starches) into blood sugar (glucose). Because carbohydrates remain complex, they aren't absorbed, so neither are their calories. Proponents say that glucose is then better regulated and less body fat is formed. Although such claims are enticing, there's no evidence that these products work or help people lose weight.
There's no magic bullet for losing weight. The only way to lose weight and keep it off is through permanent lifestyle changes: Eat healthier foods, watch portion sizes and exercise regularly. It's not very exciting, but it works.
Keep in mind that even if you take a weight-loss supplement, you still have to eat fewer calories than you burn in order to lose weight. And know that even if these products were to help you lose weight initially, you'd have to continue taking them in order for the weight to stay off, which is neither practical nor safe.
Many weight-loss products claim to be natural or herbal, but that doesn't mean they're safe. In fact, they may harm you if you take other medications, and they could be unsafe if you have certain medical conditions. People tend to consider OTC drugs and herbs to be less serious than prescription drugs. Check with your doctor before using any herbal or natural weight-loss product.
If you're concerned about your weight or have a condition that's exacerbated by extra pounds, talk to your doctor. Whether you have 5 pounds or 100 pounds to lose, you have to eat a healthy diet based on a variety of foods, and exercise to control your weight. Time has shown that there truly are no easy solutions to losing weight. And OTC weight-loss products could cause more harm than good.
