Item |
How it Works |
What To Expect |
How Much To Take |
Keep In Mind |
Fiber |
It helps you feel full because it consists of the indigestible parts of plants. It also may produce fat-burning by-products in the colon. |
14 additional grams of fiber each day helps people eat about 10% fewer calories and lose 5 extra pounds in 4 months. |
Try for 35 grams of fiber per day – mostly from whole grains, fruits, veggies, and beans. If your diet is weak on fiber, take psyllium 3 times per day with meals. |
Drink plenty of water with your fiber or you’ll end up with digestive troubles. |
Chromium |
An essential nutrient that helps regulate insulin – a hormone responsible for transporting sugar out of the bloodstream and into the cells. Chromium seems to help boost metabolism. |
You may not lose weight, but your clothes may fit better! Some studies show that chromium helps people lose fat, not muscle; you’d lose both with a typical diet. |
A 600 mcg daily dose divided into 3 parts for weight loss; switch to 200 mcg daily for maintenance. Always take it between meals and separate from other vitamins and supplements. |
Many weight-loss studies fail to show a benefit but experts believe chromium builds muscle. |
Green Tea |
The key is ECGC, an antioxidant that helps your body burn more calories by ramping up your metabolism. |
Several small studies suggest that ECGC helps burn an extra 180 calories a day – enough to help you lose 18 pounds in one year. |
Take 325 mg per day (along with 100 mg of caffeine, which seems to improve the effects) in three installments before meals. |
Too much caffeine can lead to anxiety, high blood pressure, and insomnia. |
Hydroxy-Citric Acid (HCA) |
Found in a number of tropical plants, HCA blocks an enzyme that turn carbs into fat. HCA may also increase levels of the feel-good chemical serotonin in the brain, dampening the urge to overeat. |
A study found that taking HCA while eating 2,000 calories a day and walking 5 days a week helped participants lose 8 pounds and 5% of their body mass index in 8 weeks. |
Calcium and potassium help with HCA absorption, so try a supplement that combines these ingredients. Take 2.8 grams per day, split into 3 doses directly before meals when your stomach is empty. |
Very high doses may upset your stomach but there are no serious side effects. |
Conjugated Linoleic Acid (CLA) |
A natural component of meat and milk from cows, goats, and lambs that seems to prevent fat from being deposited in fat cells. According to studies, CLA attacks abdominal fat. |
A 12-month study of 180 overweight people (most women) showed an average loss of 4 pound and 9% body fat. |
The usual recommendation is 3 grams per day (split into 3 doses) with meals. |
CLA may raise levels of the inflammatory marker C-reactive protein, which could up your risk of heart disease. |
Resistant Starch |
This is actually a type of fiber that your body doesn’t absorb. Resistant starch is found in foods like cold cooked potatoes, navy beans, and lentils and provides the same benefits as fiber. |
How much weight you can lose is unclear, but the effects may be similar to those of regular fiber. |
Americans already get 3-8 grams per day but could benefit from double that amount. |
It isn’t available in pill form, but you can buy it in bulk and add it to food or smoothies. Be careful not to over-indulge, which could lead to bathroom issues. |
Alli |
This nonprescription medication prevents the intestines from absorbing about 25% of the fat in your diet. Instead, it just runs through your system. |
Estimates by the Mayo Clinic suggest you’ll lose an extra 3 pounds per year if you use Alli while dieting and exercising. |
Take one 60 mg pill with meals up to 3 times per day. |
Fat should make up no more than 30% of your diet. Otherwise, you can end up with greasy stools. |
For complete health and beauty, use this guide to take the supplements that best fit your lifestyle.
