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How to Identify the Truth of Diet Science

Do you want to lose a few pounds? If you say yes, you are part of thousands of others who want to lose weight. Wanting to lose weight and being able to do so healthily can be very difficult for a number of reasons. Many diets and supplements will promise amazing results, but not every diet and supplement is appropriate for every individual — or even appropriate at all.

How to choose supplements

Before jumping in on the newest dietary fad, it’s important to do a bit of research. Just because you see a video about a particular supplement or hear about one on social media does not mean that it will work for you. Advertisements are very careful about presenting only the most positive facts in order to make themselves look good, rather than giving you the right information so you can make an informed decision. You need to know the health-positive benefits as well as the side effects and contraindications for each supplement that you take. Before embarking on any dietary change, you should always consult your doctor to ensure your health will not be subverted.

The way that the supplement is made, harvested, stored, and clinically certified is significant. You must make sure that you are not getting a cheap knock-off supplement or one that is stuffed with artificial fillers. Also, if you have specific food allergies or specifications, you will need to find supplements that are certified gluten-free, vegan, egg, and dairy-free. Before taking a supplement or starting a diet, ask these important questions:

  • Were human studies done for the supplement or just animal studies?
  • Was adequate researched done that was focused on people the same age as me?
  • How much is a safe dose for me to lose weight?
  • Can I afford the monthly fees for this supplement?

Some of the popular diet supplements contain various extracts and fruit ketones; others are over-the-counter medications made in a lab. These pills and supplements have a lot of claims. They attempt to reduce your appetite, slow down the absorption of unwanted ingredients such as fat or excessive calories, increase your energy, and increase burning of calories and fat. Let’s take a look at the different kind of supplement and how they work:


One extract is made from a small, green fruit, and the skin of the fruit contains hydroxycitric acid (HCA). In animal studies, it showed that HCA was able to inhibit a fat-producing enzyme and increase the levels of serotonin in the brain. Serotonin is one of the feel-good hormones, which in proper amounts can help to reduce cravings. Consult your doctor before trying any diet or supplement that focuses on extracts; while the side-effects of this supplement are minor, it was found that most people only lost two pounds over several weeks.


Some very popular supplements contain high amounts of caffeine. The high levels of caffeine increase energy, which can help a person exercise at more intense levels which burns more calories and fat. Some people do lose 15-20 pounds of weight over a few weeks on this. However, consuming high amounts of caffeine is not for everyone. You could experience increased anxiety, nausea, vomiting, diarrhea, and jittery-like feelings. If you notice these symptoms, it’s probably time to cut back or eliminate the caffeine in your diet.

Fruit Ketones

While these appear to be safer since they are made from fruit, they still need to be examined. In animal studies, it is believed that adiponectin hormones help break down fat which would lead to weight loss. However, not many human studies have been done to show a definite weight loss without taking massive doses of this supplement. Too much of a good thing is still too much. So, it is essential only to take supplements in the proper dosages to avoid hurting yourself.

Over-the-Counter Supplements

Some dietary supplements are sold over-the-counter just like medications. One supplement works to stop the breakdown of fat in the digestive tract which means the body cannot absorb the calories from the fat. Since this is also a prescription medicine, multiple studies have been done to examine its effectiveness.

It has been shown to increase weight loss by six pounds as compared to fake supplements, reduces blood pressure, and lowers the risk of acquiring Type 2 diabetes. The side effects of this medicine can be challenging. They include fatty and oily stools, indigestion, sudden (sometimes uncontrollable) bowel movements, and increased gas. Because the body is not digesting fats, you may become vitamin deficient in vitamins A, D, E, and K because these require fat to digestion them. This medicine should be taken with caution.

Green Coffee Beans

Some supplements are made from coffee beans that have not been roasted and are similar to caffeine based supplements and extracts. They contain high levels of caffeine in them, and the beans also contain chlorogenic acid which slows down the digestion of carbohydrates (carbs) in the stomach. Multiple studies show that people lose an average of 5.4 more pounds with this supplement than fake pills. Another positive benefit is lowering your blood sugar and blood pressure, which in itself can improve your health in significant ways. Side effects of the coffee bean are similar to caffeine, and it should be avoided for those who are allergic to green coffee beans.

Losing weight is a very worthy goal and there are many diets and supplements out there that claim to help you achieve the figure you want. However, not all are equally effective or appropriate for every individual. Choose supplements and diets that are effective and safe. Use them as directed with the correct dosage, and if you notice side effects, consult a doctor. You only have one body, so take care of it! Life is more about living instead of focusing on a specific weight. The more you can healthily work towards your goal, the more enjoyable your life can be!

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