A Dangerous Diet: Weight Loss & Diet Pills
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Nutrition Expert Jason Apfel from Lucas James Celebrity Personal Training in Scottsdale, AZ offers some advice when considering fat-burners and weight-loss pills.
You’ve heard this from us before, but for the sake of your wellness and staying consistent, there is no ‘quick-fix’ when your health is concerned. The same holds true for healthy, sustainable weight-loss. Keeping this in mind, ninety-nine percent of all sports-nutrition and health products, including supplements, vitamins and fat-burning weight-loss diet pills are all hype and marketing ploys. Often, these products boast university or private lab studies to validate their efficacy. However, some reported studies never actually take place or use altered results for advertisement purposes. More so, ‘before-and-after’ pictures for success stories are often used for generating increased sales, but the displayed weight-loss is not truly attributable to the actual products.
Are Fat Burners Safe? – The Hype and Dangers of Fat Burners
Due to a lack of market and product regulation for nutraceuticals and fitness supplements, the reported testimonials and benefits of use are often glamorized stories or complete fallacies. Some reported studies never actually take place or use altered results for advertisement purposes. More so, ‘before-and-after’ pictures for success stories are often used for generating increased sales, but the displayed weight-loss is not truly attributable to the actual products.
Since, dietary supplements and weight-loss aids are not subject to the same rigorous standards as prescription medications, they can be sold with limited proof of effectiveness or safety. The Food and Drug Administration (FDA) only monitors product safety once a product is on the market, in terms of banning or recalling detrimental or harmful supplements.
What Are Fat Burner Supplements?
Fat burner supplements are dietary supplements that claim to help you lose weight by increasing your metabolism, reducing fat absorption, or suppressing your appetite. They often contain a combination of natural or artificial compounds, including:
- Caffeine: Stimulates the nervous system and can increase energy expenditure.
- Green tea extract: Contains antioxidants that may help boost metabolism and reduce fat absorption.
- Carnitine: A compound that helps transport fatty acids to the mitochondria, where they are burned for energy.
- Garcinia cambogia: A fruit extract that may help suppress appetite.
- Chromium: A mineral that may help regulate blood sugar levels and reduce cravings.
While some of these ingredients may have potential benefits, there is limited scientific evidence to support the effectiveness of fat burner supplements for weight loss. Many of the claims made by manufacturers are often exaggerated or unsubstantiated.
It’s important to consult with a healthcare professional before taking any fat burner supplements, especially if you have underlying health conditions or are taking other medications.
How do Fat Burners Work?
Calories and fat are burnt through three ways: Firstly, through maintaining normal body function ie. breathing, heart-rate etc. Secondly, through exercise or physical work that uses calories as a source of energy, and lastly through maintaining our internal body temperature and burning calories by emitting body heat.
This last method is what ‘nutrition’ companies focus on to promote their latest, greatest miracle pill. Otherwise known as ‘fat-burners,’ these products are typically filled with stimulants such as caffeine, that literally increase your resting heart rate to make you sweat in order to burn more calories. Most fat burning pills and weight-loss products are often untested, and contain a trace amount of ingredients that are either harmful, or on the flip side helpful for weight-loss but ineffective in the incorporated amounts.
Examples of Popular Fat Burners – An Overview
| Product | Claim | Effectiveness | Safety |
| Alli — OTC version of prescription drug orlistat (Xenical) | Decreases absorption of dietary fat | Effective; weight-loss amounts typically less for OTC versus prescription | FDA investigating reports of liver injury |
| Bitter orange | Increases calories burned | Insufficient reliable evidence to rate | Possibly unsafe |
| Chitosan | Blocks absorption of dietary fat | Insufficient reliable evidence to rate | Possibly safe |
| Chromium | Increases calories burned, decreases appetite and builds muscle | Insufficient reliable evidence to rate | Likely safe |
| Conjugated linoleic acid (CLA) | Reduces body fat and builds muscle | Possibly effective | Possibly safe |
| Country mallow (heartleaf) | Decreases appetite and increases calories burned | Insufficient reliable evidence to rate | Likely unsafe and banned by FDA |
| Ephedra | Decreases appetite | Possibly effective | Likely unsafe and banned by FDA |
| Green tea extract | Increases calorie and fat metabolism and decreases appetite | Insufficient reliable evidence to rate | Possibly safe |
| Guar gum | Blocks absorption of dietary fat and increases feeling of fullness | Possibly ineffective | Likely safe |
| Hoodia | Decreases appetite | Insufficient reliable evidence to rate | Insufficient information |
Sources: U.S. Food and Drug Administration, 2010; Natural Medicines Comprehensive Database, 2010
A Healthy Fat-Burning Alternative
Instead of relying on potentially harmful supplements, consider incorporating healthy fat burning supplements, such as green tea or coffee into your daily routine. Both beverages can boost your metabolism, leading to increased calorie burn. A daily cup of coffee can rev up your metabolism by 5-8%, potentially burning an extra 98-174 calories.
For more efficient fat burning, prioritize high-quality protein in your diet. Protein synthesis, the process of building lean muscle, can significantly increase your metabolism. Gaining just three pounds of muscle can boost your metabolism by approximately 7%, leading to an extra 100 calories burned per day. Additionally, protein helps you feel fuller for longer, reducing overall calorie intake. A recent study found that increasing protein intake by 5% led to a 10% reduction in daily calorie consumption.
The Bottom Line
While weight-loss pills may offer temporary results, they often come with potential health risks and side effects. Additionally, sustainable weight loss requires a combination of factors, including dietary changes and exercise. To achieve and maintain long-term weight loss, it’s essential to focus on a healthy lifestyle. This includes reducing your calorie intake while ensuring you’re consuming nutritious foods. Additionally, regular physical activity is crucial for burning calories and boosting your metabolism.
If you’re looking for a sustainable way of losing weight, Lucas James is here to provide personalized guidance and support to help you achieve your weight loss goals. With his expertise in fitness and nutrition, he’ll create a tailored fitness plan that addresses your specific needs and preferences. By working with Lucas, you’ll benefit from his motivational approach, accountability, and effective training strategies, ultimately helping you reach your desired weight loss results. Contact Lucas James today and start your healthy weight loss journey!
References:
- http://www.webmd.com/diet/guide/weight-loss-prescription-weight-loss-medicine
- http://www.mayoclinic.com/health/weight-loss/HQ01160
- http://www.bodybuilding.com/store/
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