According to a study published by Obesity in April 2008, almost 30 percent of men who’ve tried to lose weight have tried weight loss supplements. Although there is limited proof for some weight loss supplements, the evidence isn’t convincing, notes a review article published in the American Journal of Clinical Nutrition in 2004. It is recommended to talk with your personal health counselor before taking these supplements, as they can have adverse effects and interact with certain medications.
Best Weight Loss Supplements for Men Reviewed:
Pyruvate and CLA
Pyruvate may grow your body’s energy expenditure and promote fat loss; however you should know that it could also cause diarrhea, gas and decreases in beneficial high-density lipoprotein levels. A review article posted in the Journal of Obesity found that pyruvate may help increase weight loss and body fat loss, but larger, longer-term studies are needed to verify this effect.
Conjugated linoleic acid or also known as CLA may help promote the breakdown of fat; however it could also cause constipation, abdominal pain, upset stomach and diarrhea. The Journal of Obesity in 2011 reviewed an article and noted that while not all studies showed an increase in weight loss with CLA supplementation, some of those that didn’t boost weight loss did increase body fat loss.
Chromium and Chitosan
Chromium may help limit cravings and hunger so in that way you will consume less food, as well as promoting fat loss and increasing muscle. Potential side effects of chromium include nausea, hives, watery stools, headache, weakness, constipation and vomiting. The 2004 American Journal of Clinical Nutrition review article noted that chromium picolinate appears to increase weight loss slightly compared to a placebo, not as much as a mild reduction in calories. Related: Low Carb Diet – Introduction and Weight Loss Tips
Chitosan may block the engagement of some dietary fat; however, you should know that it could also cause indigestion, heartburn, flatulence, bloating and nausea. White chitosan supplementation did not increase fat absorption in women in a study published by the Journal of American Dietetic Association in 2005. However, it did slightly decrease fat engagement in men. The effect was very small, however amounting to about an extra pound of weight loss every 7 months.
Caffeine might help with weight loss by increasing your metabolism and fat breakdown slightly. Examples of supplements that contain caffeine include green tea extract, yerba mate, kola nut, guarana and coffee bean extract. Doses of more than 400 miligrams per day can result into vomiting, nervousness, abnormal heart rate and jitteriness. The Center for Science in the Public interest reviewed 6 studies on caffeine and weight loss and concluded that there isn’t enough proof to recommend caffeine-containing supplements, as some studies showed a small positive effect and other showed no effect.
White Kidney Beans
White kidney beans may interfere with carbohydrate absorption and thus increase weight loss somewhat. Potential side effects include headache, soft stools, constipation and flatulence. A review article published in Nutrition Journal done in 2011 found that a component that white beans contain may help improve weight loss and limit spikes in blood sugar because of its inhibiting effects of the absorption and carbohydrates.
Healthier Weight Loss
Weight loss supplements won’t make a big difference in weight loss on their own. Even the most effective supplements may only help you lose about an extra pound or so a month. According to a study published by Obesity Reviews in February 2015, if you really want to lose weight and keep it off for long-term, you should go on a balanced, reduced-calorie diet and increase your workout, as this is what the evidence currently supports. Aim for at least 1,200 calories per day and lose weight at a rate of about 1 to 2 pounds per week. Cut calories by consuming fewer foods which are high in sugar, fat and sodium, instead eat more vegetables, low-fat dairy products, whole grains and fruits. Read: The Best Fat Burning Foods You Must Include in Your Diet