Can Herbs Aid Weight Loss? Live Leaner and Longer
(Page 5 of 9)
January/February 2007
By Linda B. White, M.D.
Max Pittler, M.D., and Edzard Ernst, M.D., two researchers from England’s Universities of Exeter and Plymouth, reviewed weight-loss supplements and concluded that their analyses, while “encouraging in some cases, provided little convincing evidence that any specific dietary supplement is effective in reducing body weight.” Further, supplements that do appear to be effective, such as ephedra, often carry the risk of serious side effects.
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Eric Yarnell, a Seattle-area naturopathic physician and assistant professor at Bastyr University, recommends herbal supplements only to his patients who already are making serious attempts to exercise and improve their diets. “Weight-loss supplements are only crutches, not magical solutions,” he says. “If one doesn’t reduce one’s intake of calories and increase one’s use of calories, then no herb in the world is ultimately going to work for more than a short period of time and may cause a lot of problems in the meantime.”
Some herbs add fiber, rev up your metabolism, burn fat and suppress appetite (see examples below). “Most of these herbs are safe used in reasonable doses for most basically healthy people,” Yarnell says. “They are only a problem when people start overdosing to be super athletes or if they believe they can melt off the fat with a pill.”
Herbs that Help You Feel Full
Plants high in soluble fiber absorb water, making you feel full. Provided you stop eating when you feel full, you will theoretically consumer fewer calories. Other benefits of soluble fiber in the diet include improved bowel regularity and reduced blood levels of cholesterol and glucose (sugar). These latter two actions reduce the risk of atherosclerosis and diabetes, respectively. Common foods rich in soluble fiber include legumes, oats, barley and fruits, such as apples and citrus.
While experts such as Yarnell and Mars say it’s better to get your fiber from whole foods, you will find plenty of fiber supplements on the market. These products typically contain glucomannan, which is derived from konjac root (Amorphophallus konjac), guar gum, a common thickening agent derived from the seeds of the Indian cluster bean (Cyamopsis tetragonoloba) or psyllium seed husks (Plantago spp.).
These fiber supplements generally are safe, although effectiveness varies. Four small trials suggest glucomannan may help, whereas the other two fiber forms haven’t proven successful. Saper speculates that glucomannon may have specific characteristics that differ from soluble fiber in common foods. Study doses of glucomannan average 3 to 4 grams a day, divided into three doses and taken with a tall glass of water an hour before each meal. To avoid bothersome symptoms, such as flatulence, bloating, indigestion and nausea, start with a low dose and gradually increase.
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