Melinda Manore has reviewed the evidence surrounding hundreds of weight loss supplements, an industry of $ 2.4 billion in the United States, and said there is no research evidence on the individual product results in significant weight loss - but if many adverse health effects.
The study is online in the International Journal of Sport Nutrition and metabolism during exercise.
Some products, such as green tea, fiber and low fat dairy supplements may have a benefit of modest weight loss of three to four pounds (2 kilos), but it is important to know that most of these supplements were evaluated as part of a low calorie diet.
"For most people, unless you modify your diet and exercise every day, no supplement will have a big impact," said Manore.
Manore analyzed the supplements that fell into four categories: products such as chitosan to block the absorption of fats or carbohydrates, stimulants like caffeine or ephedra increases metabolism, and products such as conjugated linoleic acid that seek to change the body composition by the decrease in fat and appetite suppressants such as soluble fibers.
She found that many products were not randomized clinical trials examining its efficacy, and most research studies did not include exercise. Most of the products showed a benefit less than two pounds in weight loss compared to placebo groups.
"I do not know how to remove the exercise of the equation," said Manore. "Data are strong that exercise is crucial not just to lose weight and preserve muscle mass, but to maintain weight."
Manore, professor of nutritional sciences and exercise at OSU, is in the Science Board to the President's Council on Fitness, Sports and Nutrition. His research focuses on the interaction of nutrition and exercise in health and performance.
"What people want is to lose weight and maintain or increase lean tissue mass," said Manore. "There is no evidence that any supplement do this. And some have side effects ranging from unpleasant issues, such as bloating and gas, to very severe, such as strokes and heart problems. "
As a dietitian and researcher, Manore said the key to losing weight is to eat whole grains, fruits, vegetables and lean meats, reduced caloric intake of foods high in fat, and keep moving. Depending on the individual, increasing the protein can be beneficial (especially for those trying not to lose muscle tissue), but the only thing to lose weight is to make a lifestyle change.
"Add the tea fiber, calcium, protein and drinking green tea can help," said Manore. "But none of them take effect unless you exercise and eat fruits and vegetables."
Manore general guidelines for a healthy lifestyle are:
Do not leave the house in the morning without a plan for dinner. Spontaneous eating often results in poor food choices.
If you eat out, start your meal with a large salad with low calorie dressing or a broth-based soup. You will feel much fuller and are less likely to eat your whole plate. Better still, split an entree with a dining companion or just order an appetizer in addition to your soup or salad.
Find ways to keep moving, especially if you have a sedentary job. Manore said try to put calls on speaker phone so she can walk while talking. During long meetings, ask if you can stand the pace or periods not to sit all the time.
Put the vegetables in every meal if possible. Mash the vegetables in your pasta sauce, add the meat, or just buy a bunch of bags of fruits and vegetables for the on-the-go eating.
Increase your fiber. Most Americans do not get enough fiber. When possible, eat wet fiber sources rather than dry - cooked oatmeal makes you feel fuller fiber a cookie.
Be sure to eat fruits and vegetables instead of drinking your calories. Eat an apple instead of drinking apple juice. Look at items that look similar and point one occupies more space than physically. For example, eat 100 calories of grapes instead of raisins 100 calories will make you feel fuller.
Eliminate processed foods. Manore said research shows that foods are becoming more difficult to digest (eg, high fiber foods) have a greater "thermic effect" - or how to increase your metabolism.
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