4 Weight-Loss Supplements Dietitians Say to Avoid
Understanding the Risks of Unproven Weight-Loss Supplements
When it comes to weight loss, many people turn to supplements that promise quick results. However, some of these products may not deliver on their claims and could even be harmful. It’s important to understand which supplements are not recommended and why.
The Four Supplements to Avoid
There are four specific supplements that nutrition professionals generally advise against using for weight loss. These include:
Green Coffee Bean Extract
This supplement is derived from unroasted coffee beans and contains chlorogenic acid, which is believed to reduce fat absorption and boost metabolism. However, scientific studies on its effectiveness have been limited and inconclusive. Some research has shown mixed results, with no significant impact on body fat percentage. Additionally, there is little information on its safety, making it a risky choice.Garcinia Cambogia
This fruit contains hydroxycitric acid (HCA), which is thought to suppress appetite and reduce fat production. While some studies suggest potential benefits, the research is often poorly designed, and the results are inconsistent. Moreover, long-term use of Garcinia cambogia has been linked to liver issues in some cases, which is a serious concern.Raspberry Ketone
Raspberry ketone is a compound found in raspberries that has shown some promise in test-tube and animal studies. However, human studies are limited, and the evidence supporting its effectiveness for weight loss is weak. One study combined raspberry ketone with other ingredients, making it difficult to determine the true effect of the supplement itself.Caffeine
Caffeine is a common stimulant found in coffee, tea, and energy drinks. While it can increase thermogenesis and help burn calories, the amount needed for significant weight loss is quite high. For example, a 150-pound person would need around 200 mg of caffeine, equivalent to two cups of coffee. However, excessive caffeine intake can lead to side effects such as nervousness, jitters, and heart palpitations. It’s best to consume caffeine through natural sources like coffee or tea rather than relying on supplements.
The Importance of a Healthy Lifestyle
Instead of relying on supplements, the most effective way to lose weight is through a combination of healthy eating and regular physical activity. Here are some tips to support sustainable weight loss:
Focus on Nutrient-Dense Foods
Incorporate more fruits, vegetables, and healthy fats into your diet. These foods not only provide essential nutrients but also help you feel full longer, reducing the likelihood of overeating.Stay Active
Even small amounts of movement throughout the day can make a difference. If you have a sedentary job, try taking short walks every hour to increase your step count. Using a standing desk or walking pad can also help keep you moving.Maintain a Calorie Deficit
To lose weight, you need to burn more calories than you consume. This can be achieved through a combination of dietary changes and increased physical activity.
The Bottom Line
Weight-loss supplements often come with a high price tag and little guarantee of results. While they may seem like a quick fix, they are not a substitute for a balanced lifestyle. By focusing on whole foods and regular exercise, you can achieve your weight-loss goals in a safe and sustainable way.
- Asma Kambuh, Diding Boneng Dirawat di Tangerang - January 23, 2026
- 4 Weight-Loss Supplements Dietitians Say to Avoid - January 23, 2026
- Hims & Hers Health Mengangkat COO Baru - January 23, 2026
Leave a Reply