| Eating adequate amounts of fiber is believed
to be important for individuals wishing to lose weight. Fiber contains bulk and tends to
produce a sense of fullness, which allows people to consume fewer calories.1
However, research on the effect of fiber intake on weight loss is conflicting. Some
studies have shown that supplementation with a source of fiber accelerated weight loss in
individuals who were following a low-calorie diet.2 3 In another
study, supplementation with a bulking agent called glucomannan (1.5 grams before breakfast and dinner)
promoted weight loss in overweight individuals who were not following a special diet.4
However, other researchers found that increasing fiber intake had no effect on body
weight, even though it resulted in a reduction in food intake.5 Different types
of dietary fiber are available from a variety of sources, and the amount recommended
depends on the kind being used. Individuals wishing to use a fiber supplement should
consult with a nutritionally oriented doctor. Although
the relationship between food sensitivities and body weight remains uncertain, according
to one researcher, chronic food allergy may lead to overeating and obesity.6
People who go on and off diets frequently complain that fewer calories result in
weight gain with each weight fluctuation. Evidence now clearly demonstrates that the body
gets “stingier” in its use of calories after each diet.7 This means
it becomes easier to gain weight and harder to lose it the next time. Therefore, dietary
changes need to be long term.
Lifestyle changes that may be
helpful: Exercise is usually recommended to enhance
the effectiveness of a low-calorie diet. In addition, studies have
shown that exercise alone (without dietary restriction) can promote weight loss in obese
individuals.8 Moreover, a study of overweight women found that engaging in an
exercise program helped the women adhere to a low-calorie diet.9
Nutritional supplements that may
be helpful: Diets that
are low in total calories may not contain adequate amounts of various vitamins and
minerals. For that reason, proponents of most weight-loss programs advocate taking a multiple
vitamin/mineral supplement.
The mineral chromium plays an essential role in the metabolism of
carbohydrates and fats and in the action of insulin. Chromium, in a form called chromium
picolinate, has been studied for its potential role in altering body composition.
Preliminary research in animals10 and humans11 12 suggested that
supplementation with chromium picolinate promoted a loss of body fat and an increase in
muscle mass. However, follow-up research in humans found that chromium picolinate had no
effect on body composition.13
(-)-Hydroxycitric acid (HCA), extracted
from the rind of the Garcinia cambogia fruit grown in Southeast Asia, has a chemical
composition similar to that of citric acid (the primary acid in oranges and other citrus
fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid.14
15 HCA has been demonstrated in the laboratory (but not yet in clinical trials with
people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain
enzyme processes.16 17 Animal research indicates that HCA suppresses appetite
and induces weight loss.18 19 20 21 In one case report, an individual who ate 1
gram of the fruit containing HCA before each meal lost one pound per day.22
However, much more research in humans is needed to determine the effectiveness of HCA as a
weight-loss aid. Research |
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- Chromium
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phedrinePyruvate, a compound that occurs
naturally in the body, might aid weight loss efforts.23 A clinical trial found
that pyruvate supplements (22–44 grams per day), compared with placebo, enhanced
weight loss and resulted in a greater reduction of body fat in overweight adults consuming
a low-fat diet.24 Animal studies suggest that pyruvate leads to weight loss by
increasing the resting metabolic rate.25 However, additional research is needed
to determine the long-term effectiveness and safety of pyruvate as a weight-loss aid. Research
Spirulina, a type of algae, is a rich
source of protein, vitamins, minerals, and essential fatty acids. In one double blind
study of sixteen overweight individuals, ingestion of 2.8 grams of spirulina three times
per day for four weeks resulted in a small but statistically significant weight loss.26
Research
5-Hydroxytryptophan (5-HTP), the precursor to the neurotransmitter serotonin,
has been shown in two short-term controlled studies to reduce appetite and to promote
weight loss.27 28 In one of these studies, a twelve-week double blind trial,
overweight women who took 600–900 mg of 5-HTP per day lost significantly more weight
than did women who received placebo. Research
Are there any side effects or
interactions? Refer to the individual
supplement for information about any side effects or interactions.
Herbs that may be helpful: The herb guaraná contains guaranine (which is nearly identical to caffeine) and
the closely related alkaloids theobromine and theophylline; these compounds may curb
appetite and increase weight loss. Caffeine’s effects (and hence those of guaranine)
are well known and include stimulating the central nervous system, increasing metabolic
rate, and producing a mild diuretic effect.29 Because of concerns about
potential adverse effects, many doctors of natural medicine do not advocate using caffeine
or caffeine-like substances to reduce weight.
References:
1. Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy
density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am
J Clin Nutr 1983;37:763–67.
2. Marquette CJ JR. Effects of bulk producing tablets on hunger intensity in dieting
patients. Obes Bariatr Med 1976;5(3):84–88.
3. Rossner S, von Zweigbergk D, Ohlin A, Ryttig K. Weight reduction with dietary fibre
supplements. Acta Med Scand 1987;222:83–88.
4. Biancardi G, Palmiero L, Ghirardi PE. Glucomannan in the treatment of overweight
patients with osteoarthritis. Curr Ther Res 1989;46:908–12.
5. Hylander B, Rössner S. Effects of dietary fiber intake before meals on weight loss and
hunger in a weight-reducing club. Acta Med Scand 1983;213:217–20.
6. Randolph TG. Masked food allergy as a factor in the development and persistence of
obesity. J Lab Clin Med 1947;32:1547.
7. Muls E, Kempen K, Vansant G, et al. Is weight cycling detrimental to health? A review
of the literature in humans. Int J Obes 1995;19(3):S46–S50.
8. Anonymous. Effect of exercise alone on obesity. Br Med J 1976;1:417–18.
9. Racette SB, Schoeller DA, Kushner RF, Neil KM. Exercise enhances dietary compliance
during moderate energy restriction in obese women. Am J Clin Nutr
1995;62:345–49.
10. Page TG, Southern LL, Ward TL, Thompson DL JR. Effect of chromium picolinate on growth
and serum and carcass traits of growing-finishing pigs. J Anim Sci
1993;71:656–62.
11. Lefavi R, Anderson R, Keith R, et al. Efficacy of chromium supplementation in
athletes: Emphasis on anabolism. Int J Sport Nutr 1992;2:111–22.
12. McCarty MF. The case for supplemental chromium and a survey of clinical studies with
chromium picolinate. J Appl Nutr 1991;43:59–66.
13. Hallmark MA, Reynolds TH, DeSouza CA, et al. Effects of chromium and resistive
training on muscle strength and body composition. Med Sci Sports Exerc
1996;28:139–44.
14. Lowenstein JM. Effect of (-)-hydroxycitrate on fatty acid synthesis by rat liver in
vivo. J Biol Chem 1971;246:629–32.
15. Triscari J, Sullivan AC. Comparative effects of (-)-hydroxycitrate and
(+)-allo-hydroxycitrate on acetyl CoA carboxylase and fatty acid and cholesterol synthesis
in vivo. Lipids 1977;12:357–63.
16. Cheema-Dhadli S, Harlperin ML, Leznoff CC. Inhibition of enzymes which interact with
citrate by (-)hydroxycitrate and 1,2,3,-tricarboxybenzene. Eur J Biochem
1973;38:98–102.
17. Sullivan AC, Hamilton JG, Miller ON, et al. Inhibition of lipogenesis in rat liver by
(-)-hydroxycitrate. Arch Biochem Biophys 1972;150:183–90.
18. Greenwood MRC, Cleary MP, Gruen R, et al. Effect of (-)-hydroxycitrate on development
of obesity in the Zucker obese rat. Am J Physiol 1981;240:E72–78.
19. Sullivan AC, Triscari J. Metabolic regulation as a control for lipid disorders. Am
J Clin Nutr 1977;30:767–76.
20. Sullivan AC, Triscari J, Hamilton JG, et al. Effect of (-)-hydroxycitrate upon the
accumulation of lipid in the rat: I. Lipogenesis. Lipids 1974;9:121–28.
21. Sullivan AC, Triscari J, Hamilton JG, et al. Effect of (-)-hydroxycitrate upon the
accumulation of lipid in the rat: II. Appetite. Lipids 1974;9:129–34.
22. Sergio W. A natural food, the Malabar Tamarind, may be effective in the treatment of
obesity. Med Hypotheses 1988;27:39–40.
23. Stanko RT, Tietze DL, and Arch JE. Body composition, energy utilization, and nitrogen
metabolism with a 4.25-MJ/d low-energy diet supplemented with pyruvate. Am J Clin Nutr
1992;56:630–35.
24. Stanko RT, Reynolds HR, Hoyson R, et al. Pyruvate supplementation of a
low-cholesterol, low-fat diet: Effects on plasma lipid concentration and body composition
in hyperlipidemic patients. Am J Clin Nutr 1994;59:423–27.
25. Ivy JL, Cortez MY, Chandler RM, et al. Effects of pyruvate on the metabolism and
insulin resistance of obese Zucker rats. Am J Clin Nutr 1994;59:331–37.
26. Becher EW, Jakober B, Luft D, et al. Clinical and biochemical evaluations of the alga
spirulina with regard to its application in the treatment of obesity. A double-blind
cross-over study. Nutr Rep Intl 1986;33:565–73.
27. Ceci F, Cangiano C, Cairella M, et al. The effects of oral 5-hydroxytryptophan
administration on feeding behavior in obese adult female subjects. J Neural Transm
1989;76:109–17.
28. Cangiano C, Ceci F, Cascino A, et al. Eating behavior and adherence to dietary
prescriptions in obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr.
1992;56:863–67.
29. Leung A, Foster S. Encyclopedia of Common Natural Ingredients Used in Food, Drugs,
and Cosmetics, 2d ed. New York: John Wiley & Sons, 1996, 293–94.
30. Breum L, Pedersen JK, Ahlstrom F, et al. Comparison of an ephedrine/caffeine
combination and dexfenfluramine in the treatment of obesity. A double-blind multi-centre
trial in general practice. Int J Obes Relat Metab Disord 1994;18:99–103.
31. Toubro S, Astrup A, Breum L, et al. The acute and chronic effects of
ephedrine/caffeine mixtures on energy expenditure and glucose metabolism in humans. Int
J Obes Relat Metab Disord 1993;17(suppl 3):73–77.
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