| Description: Dietary and lifestyle changes to reduce body weight.
Cause: Undertaken to combat obesity and conditions exacerbated by obesity.
Useful Supplements: 5-HTP, Chromium, Psyllium, Pyruvate, Spirulina.
Useful Herbs: Guarana.
Herbs to Avoid: Ephedra (Ma Huang).
Further information: Obesity affects almost half of the population of the United States. Excess body weight can cause many health problems, including joint injury, heart disease, diabetes, and some cancers. Reaching and maintaining a reasonable weight is probably the healthiest lifestyle choice that a person can make.
There are many types of "lose weight fast" diets available, focusing on the inclusion and exclusion of various food types. While these diets may offer immediate results, they are often harmful long-term, as they may exclude many necessary nutrients.
The best way to lose and maintain weight is through exercise combined with reasonable caloric intake. While the exercise may not specifically cause a weight loss, it will help body metabolism and increase the ratio of lean muscle to fat within the body (lean muscle weighs more than fat, hence the possible lack of weight loss due to exercise).
Lowering the amount of fat in daily diet both helps in weight loss and reduces the likelihood of heart disease, hypertension, and high cholesterol. Increasing fiber intake may also help with weight loss, as fiber is more filling than many other food components. Some fibers appear especially helpful with weight loss, including glucomannan1 and Psyllium, which is discussed below.
Weight loss formulas generally are more harmful than good. Even the "natural" weight loss drinks and pills often contain herbs which can be harmful. The main component of many of these is Ephedra or ma huang. While it does encourage weight loss, it also can cause severe health problems.2 These problems include high blood pressure, insomnia, heart arrhythmias, thyroid disorders, and even heart failure. Ephedra acts as a stimulant, with amphetamine-like effects, including addiction.
In 1997, the FDA received so many complaints about Ephedra that it launched an investigation. While they did not ban or regulate Ephedra at that time, they did issue a warning that it could cause severe damage to the body if misused.
In 1999, a new investigation into Ephedra and ephedra-based weight loss products was launched. The results are still pending.
Rather than using Ephedra or another drug to speed weight loss, a slower, more healthy approach is recommended. Fast weight loss often results in fast regain as soon as the diet plan is no longer used. In contrast, when weight is lost slowly (at either 1 to 2 pounds per week, or over the same period of time during which the weight was gained), it is more likely to stay off.
The following supplements and herbs may help encourage weight loss:
With any weight loss attempt, a Multivitamin supplement is recommended, since the reduced caloric intake means the body may not get all the vitamins and minerals it needs as easily.
5-HTP has been shown to help decrease appetite and encourage weight loss.3 In one study, patients who took 600 to 900 mg daily lost 11 pounds over the course of 12 weeks.
Chromium affects the body’s metabolism of carbohydrates and fats. Taken in the form of chromium picolinate, it appears to increase fat loss and lean muscle gain in both animals4 and humans.5
Psyllium is an excellent source of fiber, which may help lessen appetites and encourage weight loss.
Pyruvate, which is a modified form of the sugar molecule, appears to aid weight loss.6 Supplementation appears to enhance weight loss in adults who are eating a low-fat diet.7 It is suspected that Pyruvate works by increasing the body’s resting metabolic rate (the amount of energy used by the body when at rest).8
Spirulina (blue-green algae) appears to help encourage weight loss.9 Even if these results are not seen, it may be a good supplement to use when undergoing a weight loss plan, as it is an excellent source of protein, essential fatty acids, and several vitamins and minerals.
An herb of questionable use in weight loss is Guarana. It contains guaranine, which is a substance almost identical to caffeine. Like caffeine, it stimulates the central nervous system, increases metabolism, and has a mild diuretic effect.10 However, it also has all the negative effects of caffeine as well: anxiety, insomnia, heart palpitations, and hyperactivity. Many nutritionists do not recommend using Guarana for weight loss.
References:
1Biancardi G, Palmiero L, Ghirardi PE. Glucomannan in the treatment of overweight patients with osteoarthritis. Curr Ther Res 1989;46:908–12.
2Toubro 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 Rel Met Dis 1993;17(suppl 3):73–7.
3Cangiano 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;56:863–867.
4Page TG, Ward TL, and Southern LL. Effect of chromium picolinate on growth and carcass characteristics of growing-finishing pigs. J Animal Sci 1991;69:356.
5Lefavi R, Anderson R, Keith R, et al. Efficacy of chromium supplementation in athletes: Emphasis on anabolism. Int J Sport Nutr 1992;2:111–22.
6Stanko 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(4):630–5.
7Stanko RT, Reynolds HR, Hoyson R, et al. Pyruvate supplementation of a low-cholesterol, low-fat diety: Effects on plasma lipid concentration and body composition in hyperlipidemic patients. Am J Clin Nutr 1994;59:423–7.
8Ivy 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;59:331–7.
9Becher 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(4):565–573
10Leung A, Foster S. Encyclopedia of Common Natural Ingredients Used in Food, Drugs, and Cosmetics, 2d ed. New York: John Wiley & Sons, 1996, 293–4.
|
