Losing weight can be a challenge, especially when the body stubbornly holds on to excess fat. In addition to a healthy Nutrition and regular training, certain dietary supplements can support fat loss. But which supplements are really effective and proven by scientific studies? In this article we present the Top 5 dietary supplements for losing weight that have been proven to have an effect.
Why dietary supplements can help you lose weight
Many dietary supplements contain active ingredients that activate various mechanisms in the body:
- Increase the metabolismSome substances increase calorie consumption, even at rest.
- Appetite suppressionThey reduce the feeling of hunger and thus help to reduce daily calorie intake.
- Fat burningCertain ingredients promote the oxidation of fat.
- Reduction of fat intakeSome preparations inhibit the absorption of fat from food.
The best dietary supplements for losing weight
1. green tea extract
Effect: Green tea contains catechins and caffeine, which have been shown to improve Fat burning boost. Studies show that the catechin epigallocatechin gallate (EGCG) in particular boosts the metabolism and increases calorie consumption.
Studies:
- A meta-analysis from 2010 showed that Green tea extract slimming can accelerate.
- A randomised study by Dulloo et al (1999) showed that green tea extract can increase energy expenditure by 4 %.
- In a 12-week study, subjects taking green tea extract lost significantly more weight than the control group.
2. glucomannan
Effect: Glucomannan is a soluble type of fibre that swells up in the stomach, creating a feeling of fullness. This can help to reduce calorie intake.
Studies:
- A randomised study showed that people who took glucomannan daily lost significantly more weight after 5 weeks than those who took a placebo.
- A study by Keithley & Swanson (2005) found that glucomannan in combination with a calorie-reduced Diet promotes weight loss.
3. caffeine
Effect: Caffeine is a well-known stimulant that increases thermogenesis (heat production in the body) and thus increases energy consumption.
Studies:
- Studies show that caffeine can increase the metabolism by 3-11 % and promotes fat burning.
- A study by Bracco et al (1995) showed that caffeine stimulates lipolysis (the release of fat from fat cells).
4. l-carnitine
Effect: L-carnitine supports the transport of fatty acids into the mitochondria, where they are burnt to produce energy.
Studies:
- A meta-analysis from 2016 showed that L-carnitine fat burning in combination with sport.
- A study by Villani et al (2000) found that L-carnitine can improve fat burning during exercise.
5. conjugated linoleic acid (CLA)
Effect: CLA can reduce body fat mass and help to maintain muscle mass.
Studies:
- A study from 2007 showed that CLA led to a significant reduction in body fat over a period of 6 months.
- A study by Gaullier et al. (2004) showed that CLA can Increase fat burning can.
Comparison of the best nutritional supplements
| Food supplements | Mechanism of action | Study situation | Side effects |
|---|---|---|---|
| Green tea extract | Increases fat burning | Well examined | Stomach problems possible |
| Glucomannan | Feeling of satiety | Strong evidence | Flatulence possible |
| Caffeine | Increases metabolism | Very well documented | Sleep disorders possible |
| L-carnitine | Fat transport | Moderately occupied | No serious side effects |
| CLA | Reduces body fat | Controversial | Stomach complaints possible |
Dosage recommendations
| Food supplements | Recommended daily dose |
| Green tea extract | 250-500 mg EGCG |
| Glucomannan | 1-3 g before meals |
| Caffeine | 100-400 mg (depending on tolerance) |
| L-carnitine | 1-3 g |
| CLA | 3-6 g |
Not every dietary supplement delivers what it promises. Scientifically proven active ingredients such as green tea extract, caffeine and glucomannan can certainly help in combination with a healthy diet and exercise. It is advisable to seek medical advice before taking them, especially if you already have health problems.
If you want to lose weight in the long term, these supplements should be seen as a supportive measure - the basis remains a balanced diet and an active lifestyle!
Note: This article is for information purposes only and does not replace professional medical advice.