BY RUTH MARCUS
HEALTH
VOLUME 31 LOSE IT! 33Protein bars and shakes now
take up more space in pharmacies
than hair products. Products range
from being higher in whey protein
to having less sugar, and so on.
Ultimately, they serve the same
purpose and are considered safe.Why spend hours slaving away
at the gym and starving yourself
when you could just take a pill?
This mentality is understandable
and why the supplement industry
continues to boom. But do they
actually work? Well, mostly ...
when used in conjunction with
a kilojoule-restricted diet and
regular exercise (which would
work anyway).
Here are a few common
ingredients to be aware of:Conjugated Linoleic
Acid (CLA)
CLA burst onto the scene as a
‘breakthrough’ stimulant-free
fat-loss supplement. Naturally
occurring in beef and dairy, CLA
is typically recognised as a ‘good’
fat. It’s a polyunsaturated fatty
acid found throughout the body.
Some research has documented
that CLA may help people lose
body fat. However, many counter
trials found that CLA is no
more effective than a placebo.
Additional research suggests that
consuming large doses of CLA
supplements can lead to a buildup
of fat in the liver and ultimately
lead to the onset of type 2
diabetes and metabolic syndrome.Ephedra Nevadensis /
Viridis
This is the same plant from which
ephedrine is derived – that well-known ingredient
a lot of us ingest
when taking cold
and sinus meds.
Research
shows ephedrine
significantly
increases fat
burning and when
it is combined with
caffeine can boost
metabolic rate by around
5%, studies found.
The danger with ephedrine
is that its safety buffer is rather
low. There is a reason ephedrine
was banned by the FDA in 2004
(and remains illegal) – several
people accidentally overdosed
and seriously injured themselves.
While ephedrine is banned in
supplements, companies still add
an extract of the ephedra viridis
plant (ephedrine alkaloids) to
their fat-loss products. No studies
have been conducted on the safety
or effectiveness of the extracts.Green tea extract
Green tea is widely consumed
due to the large amount of
antioxidants and polyphenols
it contains. Green tea extract
is also a staple inclusion in
many bestselling weight-loss
supplements; and for good reason.
There’s evidence to indicate that
green tea extract enhances fat
burning and weight loss.
Epigallocatechin gallate
(EGCG) is the most prominent
and potent of the polyphenols
found in green tea. It acts as an
antioxidant when consumed in
low concentrations (such as a cup
of tea), but may become toxic
when concentrated and taken in
high doses (when included in a fat
burner). In these instances, EGCGtransforms from an antioxidant
into a pro- oxidant, which can lead
to cell injury and death.Caffeine
Caffeine is by far the most
popular and well-researched fat
loss stimulant on the market.
Caffeine inhibits adenosine
receptors (responsible for
making us feel sleepy), boosting
wakefulness and alertness. But
caffeine also increases dopamine
and adrenaline production
(increasing metabolic rate), it
may increase energy expenditure,
reduce appetite, stimulate
lipolysis (fat burning) and
improve exercise performance.If you want to try a supplement,
always read the fine print. Know
what the ingredients are, how
they work in your body and
whether they interact with any
medications you are taking.
Need a quick pick me up?
Grab an espresso! Caffeine is a
natural fat burner and, consumed
moderately, will have no negative
side effects. Ultimately, a diet rich
in healthy fats and low in carbs is
our recipe for success. ■BURNING FAT
Caffeine is by
far the most
popular and
well-researched fat
loss stimulant on
the marketPHOTOGRAPHS: GALLO IMAGES/GETTY IMAGES,
WHAT’S THE
VERDICT?