Weight Loss Supplements: What Really Works
The weight loss supplement market is filled with exaggerated promises. But what really works? We're sorting through the proven ingredients and those that aren't worth your time.
The truth about weight loss supplements
Let's be honest: no supplement replaces a caloric deficit and regular exercise. However, supplements can accelerate results, reduce hunger, increase energy, and preserve muscle mass during weight loss.
Supplements with solid evidence
☕ 1. Caffeine
Caffeine is one of the few truly proven thermogenic ingredients. It increases metabolism by 3 to 11%, improves fat mobilization, and reduces appetite. Effective dose: 200 to 400 mg/day.
🟢 2. Protein Powder
Protein is the most satiating macronutrient. Maintaining a high protein intake during weight loss preserves muscle mass and increases dietary thermogenesis (the body burns more calories to digest protein).
🟠 3. Omega-3s
Omega-3s improve insulin sensitivity, reduce chronic inflammation (often associated with obesity), and promote fat oxidation. An underestimated supplement for weight loss.
🍵 4. Green Tea (EGCG)
Green tea extract contains catechins that synergize with caffeine to increase thermogenesis. Studies show an increase in fat burning of 10 to 17%.
🟡 5. L-Carnitine
Transports fatty acids into mitochondria to be burned as energy. More effective in deficient individuals (vegetarians, seniors). Dose: 1,000 to 3,000 mg/day.
🔵 6. Creatine (yes, even for weight loss!)
Creatine helps maintain strength and muscle mass during a caloric deficit. More muscle = higher basal metabolism = more fat burned at rest.
What doesn't work (or works little)
- Raspberry ketones — no solid human evidence
- Garcinia cambogia — minimal and ephemeral effects
- Hoodia — insufficient evidence
- Diuretics — water loss, not fat
Tips for maximizing results
- Combine supplements with a caloric deficit of 300-500 kcal/day
- Maintain a high protein intake (2g/kg) to preserve muscle
- Continue resistance training — don't just do cardio
- Get enough sleep — lack of sleep sabotages weight loss
Conclusion
The best weight loss supplements are those that support your energy, preserve your muscle mass, and optimize your metabolism. Combine them with a controlled diet and exercise for lasting results.
🛒 Explore our collection
Discover all our selected supplements for weight loss: