The
sales pitches are irresistible: "Lose 2 Pounds a Day!"
"Burn Fat Round the Clock!" "Learn the Amazing Weight-Loss
Secret of Hollywood's Sex Symbols!" OK, maybe that's pushing
it. But if diet pills could give you Eva Longoria's body, would
you bother with the salads and stair-climbing?
Truth
is, lifestyle changes are the key to healthy weight loss. Without
them, you won't get anywhere. But the six diet-pill ingredients
listed here just might help, according to experts at Georgetown
University, the University of Mississippi and the University of
California, Los Angeles. Want to try one? Check labels to see whether
they contain these ingredients, avoid "proprietary blends"
that don't reveal their contents, and discuss your weight-loss game
plan with your doctor.
Caffeine
What it is: The wake-you-up chemical in your coffee appears to be
the most effective weight-loss ingredient. (Health.com: Your vitamin
cheat sheet. )
Why try it: A stimulant, caffeine speeds up metabolism and can ward
off listlessness from dieting. It may suppress appetite, too, and
boost the power of other weight-loss ingredients.
Why not: More than 400 milligrams per day (equivalent to three to four
cups of coffee) won't help you lose more weight and could bring
on jitteriness, headaches, and insomnia. Unfortunately, most products
don't reveal their caffeine quantities in easy-to-understand terms;
a typical daily dosage of some supplements might have as much caffeine
as 30 cans of Coke (1,200-plus milligrams). Skip it if you have
high blood pressure or heart disease, or if you're pregnant or nursing.
EGCG
What it is: It's green tea's main antioxidant -- the same stuff
that may protect against cancer and heart disease -- and is available
in green tea supplements. The effective dosage seems to be 90-plus
milligrams per day. Or just drink four cups of green tea. Vitamins
with EGCG typically don't contain enough of the antioxidant to be
useful.
Why try it: EGCG appears to work synergistically with the caffeine in
green tea to boost metabolism. And a few small studies suggest it'll
help you burn about 4 percent more calories (about 80) a day and
specifically burn fat.
Why not: EGCG has no risks, but the caffeine in green tea may lead to
jitters if you drink coffee or take a caffeine supplement, too.
Chromium
What it is: Your body needs this mineral for the hormone insulin
(which lets cells turn sugar into fuel) to work effectively. Insulin
resistance, linked to diabetes, is thought to make you fat. The
effective dosage seems to be 200 micrograms per day.
Why try it: Chromium seems to slightly limit weight gain in people with
diabetes or pre-diabetes. And in one study, people who didn't have
insulin trouble lost about three pounds more in 10 weeks using chromium
than those who didn't. But experts say the mineral may be most useful
for people with insulin resistance.
Why not: Years ago, there were health concerns about one form: chromium
picolinate. Later studies found it to be safe, though, says Adriane
Fugh-Berman, M.D., associate professor in the complementary and
alternative medicine master's program at Georgetown. But case reports
have linked chronic use of 600 micrograms or more per day to kidney
and muscle damage. (Health.com: A guide to today's hot diets. )
Conjugated
Linoleic Acid (CLA)
What it is: This fatty acid is a natural substance found in meat
and dairy products. The effective dosage used in studies is 3,000
milligrams per day; most supplements contain 1,000 to 1,200 milli-grams
per pill.
Why try it: In one trial, women lost 9 percent of their body fat in
a year -- and gained muscle, too. In another study, men and women
lost about 6 percent of their fat after 6 months. Losing fat can
make weight maintenance easier, because you burn more calories when
you have less of it.
Why not: CLA may raise cholesterol and worsen insulin resistance.
5-HTP
What it is: Sometimes called Griffonia simplicifolia, 5-hydroxytryptophan
is an amino acid that your body eventually converts into serotonin,
the brain chemical thought to be lacking in people with depression.
It's shown promise as a natural antidepressant. The usual dosage:
100 milligrams, three times a day.
Why try it: 5-HTP may increase levels of a hormone that tells your brain
when you're full.
Why not: If you're also taking antidepressants or migraine drugs called
triptans, 5-HTP may overstimulate your nervous system and lead to
muscle spasms or tremors.
L-dopa
or L-tyrosine
What it is: Your body turns the amino acid L-tyrosine into
L-dopa and then turns L-dopa into dopamine, another brain chemical
linked to cravings and pleasure. A common daily dosage is 500 milligrams.
Why try it: Low dopamine levels may lead to overeating, says John Williamson,
Ph.D., of the National Center for Natural Products Research at the
University of Mississippi. And researchers discovered years ago
that Parkinson's disease patients given L-dopa lost weight. What's
more, L-dopa may trigger production of human growth hormone, which
builds muscle and reduces fat.
Why not: Some people experience nervousness, heart palpitations and
tremors after even low doses.
WHAT
NOT TO BUY:
Cascara:
This is a natural laxative -- not a safe way to shed pounds.
Dandelion:
It's a natural diuretic, so you lose only water weight.
Ephedra:
The Food and Drug Administration banned it in 2004; now, court challenges
hope to put it back on the shelf. Ephedra increases the risk of
heart problems and stroke.
Garcinia:
There are possible links to liver damage.
Hoodia:
There's been lots of hype about hoodia gordonni, a cactuslike South
African plant with appetite-suppressing chemicals (in one study,
people who took it ate 1,000 fewer calories a day).
But
the hoodia in that test isn't available right now, says University
of California, Los Angeles, expert and Health Advisory Board member
David Heber, M.D., Ph.D. He says the hoodia products in stores or
online probably contain other hoodia types that don't work -- or
none at all.
The
British company Phytopharm, which has a global patent on hoodia
for weight loss, says real products are years away. Bottom line:
The available hoodia products may be safe, but they're useless.
(Health.com: Find your healthy weight. )
Usnic
acid: Found in some bodybuilders' formulas, it's been linked
to severe liver damage.
