1/14/2010
Written By: Bill Morris, GNC
Category: Health & Fitness  

Losing weight can dramatically improve your emotional and physical health, but it can be a slow process. So it’s no wonder that 15% of American adults use diet supplements to boost weight loss, opting for a range of products that claim to decrease appetite, block fat absorption, or increase metabolism.
 There are some proven weight loss supplements available. Which weight loss supplements may be safe and helpful during a diet? Here’s a rundown on products you can buy at most health food or drugstores that have some weight loss evidence behind them:

Conjugated Linoleic Ccid (CLA)
Using a type of fat as a weight loss supplement might sound counterintuitive, but it might work, too. Conjugated linoleic acid, a fatty acid that occurs naturally in dairy products and red meat, is a diet supplement that may hold promise for dieters. 
Some studies have found that CLA diet supplements can help you lose body fat and increase lean body mass. When a group of overweight people took 3.2 grams of CLA each day for six months, they lost more body fat than people taking a placebo and gained less holiday weight during the winter months.

Fiber
When it comes to dropping pounds, weight loss supplements that help keep you full can make it easier to cut back on the amount of food you eat. And when it comes to feeling full, fiber is your friend.

“Things that delay gastric emptying and stay in the stomach longer theoretically will make you feel fuller for a longer period of time,” says Sasha Stiles, MD, an obesity expert at Tufts Medical Center. “There’s enough fairly good research to show that an appropriate amount of fiber, such as bran or psyllium, can do this. Don’t take too much, though, because it can stop you up.”

A recent study found that overweight and obese people who took a fiber diet supplement each day reported less hunger after meals than people taking a placebo, and there was a trend for those using a fiber supplement to lose more weight.
If you decide to increase your fiber intake from food or diet supplements, be sure to add fiber to your diet slowly. Drink plenty of fluids to avoid becoming constipated.

The National Academy of Sciences Institute of Medicine recommends that men under age 50 consume 38 grams of fiber a day, and 30 grams a day after age 50. Women under age 50 should consume 25 grams of fiber per day, and 21 grams per day after age 50. Most people only get about half of this amount.

Meal Replacements
Experts agree: The most proven weight loss supplements are meal replacements, including bars and shakes.

But, they only work when used as directed. In many plans, this means substituting a calorie-controlled meal replacement for breakfast and lunch, perhaps with the addition of fresh fruit. Then enjoy a portion-controlled dinner of around 500 calories.
“There’s very good scientific literature around meal replacements that is encouraging -- this is a strategy for some people that is efficient and safe,” says Steven R. Smith, MD, professor and assistant to the executive director for clinical research at the Pennington Biomedical Research Center.

“For folks who adopt that strategy, there’s pretty good long-term success,” says Smith. “The reason for that is that it’s simple, it’s structured and it allows people to continue to enjoy food with their evening meal.”

General Suggestions for Using Weight Loss Supplements
If you do use weight loss supplements, be aware that the vast majority of products sold as diet supplements are not regulated by the FDA. To make sure that the product you are purchasing has undergone quality control testing, look for diet supplements that bear a United States Pharmacopeia (USP) seal.

Be sure to ask your doctor about taking weight loss supplements before you use them. Avoid products with excessive levels of caffeine, which can cause side effects, such as increased heart rate and blood pressure.