Before you embark on the latest fad diet or you’re considering buying those supplements that everyone’s been raving about, read this: our definitive guide to the fat burners, slimming supplements and diets that actually work – and those that simply don’t. We’ve divided this article into two sections, dealing with the supplements and products first, and diets later. We hope you find it useful in deciding which weight loss program would best work for you.
Firstly, the good news: taking certain slimming products can help shift that flab, if – and here’s the big if – you also eat a balanced, low calorie healthy diet. You can’t eat pizza and pop pills in the hope the weight will fall off – it just won’t. But weight loss formulas can help you burn off more than you would without them, and some are a more healthy choice than eating a calorie controlled diet alone. Let’s start off by looking at what’s on the supplements market:
Forza T5 Super Green Coffee Supplements
The main component of Forza is a high dose of green coffee. Green coffee beans are coffee beans that haven’t been roasted. So how does green coffee work as a fat burner? A component of green coffee known as chlorogenic acid is supposedly responsible for the weight loss – it is thought to affect how the body handles blood sugar and metabolism but not enough is known about how this actually works. The roasting process of coffee beans reduces amounts of the chemical chlorogenic acid which is why it is the green (unroasted) coffee beans that are thought to be effective fat burners, rather than regular coffee beans.
So what evidence is there as to its effectiveness? Green coffee gained popularity for weight loss after being mentioned on the Dr. Oz show in 2012 when it was referred to it as “The green coffee bean that burns fat fast” with claims that no exercise or diet is needed. In a study on the effectiveness of Forza, participants lost an average of 10.5% of their bodyweight when taking this product. However, since the study was sponsored by a manufacturer of green coffee, it is not reliable.
Of note Forza also contains caffeine, thought to impact resting metabolism. The supplement also contains niacin, iron, and chromium. Niacin is a B vitamin that is involved with energy metabolism and helps to reduce tiredness and fatigue. Iron is an that contributes to healthy oxygen delivery within the body (without which you can feel very tired). Chromium is an essential mineral that has been shown to regulate blood sugar levels. However, if these are the benefits you are after, you would be better off taking a quality vitamin supplement than a green coffee preparation. The main question for you is whether the green coffee itself is effective, and the results on this are inconclusive. The side effects of this product although rare include rapid heart rate and elevated blood pressure.
Celevac
Celevac contains mostly methylcellulose, a ‘bulking agent’. If taken half an hour before a meal, it is claimed that Celevac can help to reduce appetite in obese people who are trying to lose weight. It works by combining with water and swelling in your gut, which sends a message to your brain that you are full and therefore helps to reduce your appetite. However, there have been questions over whether Celevac is safe to use since it can cause bowel obstructions, bloating/abdominal distension and flatulence. There is also insufficient evidence that Celevac actually works. Our main concern was that people using this product would eat a lot less and therefore not take in the nutrients that they need from food. Deficiencies cannot be replaced with vitamin pills which can plug gaps in our nutrition but don’t act as a substitute for it.
XLS Fat Binder
XLS Fat Binder contains Litramine, which is a natural fibre derived from an organic plant source. The concept behind this ingredients is that it supposedly binds itself to fat, thereby preventing absorption, and causing the fat to pass from the body naturally in your waste. The manufacturers of the product claim it can help you lose three times as much weight than if you were dieting alone.This supplement is okay for vegetarians and there are few reported side effects (occasional constipation or lose stools) but as yet, it has not proven to be effective in any independent study that we are aware of. So far as evidence goes, there is some to suggest that Litramine binds to fat and can assist in weight loss as part of a daily diet plan, but the problem with this research is that it was sponsored by the manufacturer of XLS and so it isn’t independent – therefore, whether this supplement works is inconclusive.
XLS Carb Blocker
XLS Carb Blocker is made by the same people who brought us XLS Fat Binder. It contains ‘Phaselight’ which is a patented ingredient consisting of a standardised complex of glycoproteins from a GM free vegetable source. The concept of XLS Carb Blocker (as the name suggests) is that it binds carbohydrates and therefore reduces their absorption in the body. Unfortunately there is no independent research to verify its effectiveness that we are aware of and so whether this supplement works is inconclusive. XLS Carb Blocker is suitable for vegetarians and there have been no side effects reported. However, we are concerned by the idea of a high protein, low carb diet where it is difficult to know exactly how many carbs the body is taking in. An uncontrolled low carb diet can be dangerous.
BIObind
BIObind is made up from three main ingredients – chitosan, nopal cactus and pysyllium husk. So let’s look at what those do in turn. Chitosan is a naturally occurring fibre that is made from the shells of shellfish. There is some evidence that suggests chitosan is an effective fat binder, because it reduces the absorption of fats in your diet. Nopal cactus contains soluble and insoluble dietary fibres which absorb both water and toxins. The manufacturer of BIObind claims that this can contribute to regular bowel movements, and that it helps to prevent the absorption of simple carbohydrates, although we are not aware of any studies to support this. Finally, psyllium husk is extracted from plantain seed and according to the manufacturer, this can improve digestion and cleanse the system as well as promoting a feeling of fullness by drawing in water to the digestive tract. The three ingredients between them would certainly appear to have properties that are conducive to effective weight loss, and there are no reported side effects from taking this product. Because chitosan is extracted from shellfish however, it is neither suitable for vegetarians nor those who have a seafood allergy.
Adios Max Herbal Slimming Tablets
The main ingredients of Adios Max is Fucus, which is a seaweed extract. This has been used for a good while in herbal medicine as a weight loss remedy but there is no evidence to say it is effective that we are aware of. Fucus is a source of iodine, which is a key component in thyroid function. The manufacturer claims that it can speed up your metabolism, burning calories and causing weight loss – but this is unlikely to be an effective mechanism in weight loss unless you have a thyroid problem resulting from iodine deficiency and the product is simply not suitable for anyone with a thyroid problem (or anyone on anticoagulant treatments) so we seriously question its value. There are few reported side effects but these do include diarrhoea. Adios Max tablets are suitable for vegetarians.
Diets: are they effective?
On to the diets. Many diets are dismissed as faddy and nutritionists will tell you that a healthy balance diet is the only way to go. But is there any evidence that these diets actually work? Here are some of the most popular reviewed, and our verdict on which diets are the best to follow:
Slim Fast
An old favourite, Slim Fast has been around since 1977 so can certainly be said to have staying power. Slim Fast comes in the form of shakes and complementary bars and snacks to help keep up your energy levels. The idea is that you eat/drink the products in the place of meals in order to reduce your calorie intake. You have two Slim Fasts during the day and one balanced meal during the evening. This adds up to a total of 1,200 calories for the day which is medically acceptable for a weight loss regime in an overweight and moderately active person. A more active person will likely need to supplement this with extra low-fat snacks, and the Slim Fast plan has a number to choose from.
Slim Fast is in theory better than simply cutting down on calories, because the products contain nutrients – meaning that even though you’re reducing how many calories you eat, you won’t miss out on the vitamins and minerals that you need. Slim Fast products are balanced too, providing 25% of energy from protein and 30% of your RDA needs for 23 vitamins and minerals, as well as containing essential fatty acids. The energy from protein is a key factor, as it helps to fill you up faster, and can help to increase muscle mass (if taken with exercise), increasing your resting metabolic rate and replacing excessive carbs and fats in your diet.
Overall evidence shows that Slim Fast works well as a meal replacement diet, and is more effective than traditional diets, both in aiding weight loss and keeping weight off after the desired weight is achieved.
Dukan diet
The Dukan diet is a low carb, high-protein diet. You can eat as much as you like during the four phases, as long as you stick to the rules. The aim of the Dukan diet is gradual weight loss of up to 2lb a week and it is also targeted at promoting long-term weight management.
In phase one (approx 5 days) you are allowed lean protein only – there are 72 reasonably low-fat protein-rich foods you can choose from including chicken, turkey, eggs, fish and fat-free dairy. No carbs allowed, except a small amount of oat bran.
In the next three phases of the plan you will gradually introduce fruit, veg and carbs and eventually all foods. There’s no time limit on the final phase, which involves having a protein-only day once a week and taking regular exercise.
So is it healthy and does it work? In terms of health, you can expect some side effects early on – these typically include bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea, and all of these are the bi-product of cutting out carbs. Early on, the lack of wholegrains, fruit and veg in your diet can also cause constipation. However, it is effective in rapid weight loss which can be a great motivator. Our main concerns are that it’s not healthy – you’re likely to get a diet that’s not nutritionally balanced for some months and this could cause long term health problems. The initial stage is also difficult to stick to – you’ll need a lot of will power, especially in the first few days. Find out more about the Dukan diet…
Atkins diet
The Atkins diet is a low-carb, high-protein diet that is similar in some respects to the Dukan diet. Like the Dukan diet, it begins with a low-carb diet designed for rapid weight loss, although this lasts around 14 days rather than 5. During this time you can eat protein, fat and some limited carbs. It is recommended that you make up the small daily carb allowance with vegetables such as cucumber, iceberg lettuce and peppers (contrast with the Dukan diet, on which no fruit or veg are permitted in the first phase). During the next three phases of the Atkins diet, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced with the aim of working out what your ideal carb intake is to maintain a healthy weight for life.
Weight loss is rapid on the Atkins diet and having tried it ourselves, we know it works. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two. The diet also encourages people to cut out most processed carbs and alcohol as well as caffeine although when we did it, we didn’t stick to this (it is hard enough cutting out carbs and you feel absolutely rough for the first few days – without also going cold turkey on the coffee as well!)
On the downside, there are side effects – because of being in ketosis you’ll almost certainly get bad breath. Other known effects include a dry mouth, tiredness, dizziness, insomnia, nausea and constipation. From a health perspective the high intake of saturated fat may increase your risk of heart disease and concerns have been raised that a lack of fruit and veg and a high protein intake may affect bone and kidney health in the long term. From our perspective, the amount of time that you cut down your fruit and veg is quite small – as your carb intake after 14 days increases each week until you reach a sensible level where you don’t put on weight. We think the Atkins diet is a good weight loss option provided that you stick fairly closely to the diet, ensure you use your carb allowance for vegetables and introduce healthy foods after the induction phase per the diet plan. Find out more about the Atkins diet…
5:2 diet
The 5:2 diet involves eating normally for five days a week and fasting for the other two days. You have to eat healthily on the five days (and be physically active) so it’s not an excuse to binge. There are also many reported side effects, likely as a result of skipping meals – these include dizziness, irritablity, headaches, difficulty concentrating, difficulties sleeping, daytime sleepiness, bad breath and dehydration. Doesn’t sound too appealing, does it?
However, as well the weight loss claims, followers of this diet plan say it can improve your lifespan and brain function, as well as offering protection against conditions like dementia and Alzheimer’s. Does it work? Evidence as to the 5:2 diet’s effectiveness is limited at best. A study in 2010 found that women taking part in the 5:2 diet achieved similar levels of weight loss as women on a calorie-controlled diet. A study in 2012 suggested the 5:2 model might help to lower the risk of certain obesity-related cancers, such as breast cancer, although it is not clear whether this is as a result of the weight loss itself (which could be achieved some other way) or the diet model. It has also been suggested that having a restricted diet for two days per week can lead to greater reductions in body fat, insulin resistance and other chronic diseases, but overall, the jury’s still out on this one. Find out more about the 5:2 diet…
Alkaline diet
The alkaline diet has its roots in the idea that our modern day diets cause our body to produce too much acid, and excess acid in the body is turned into fat leading to weight gain. High levels of acid are also supposedly responsible for arthritis, osteoporosis, tiredness, kidney and liver disorders. On the Alkaline diet, you cut back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods” – foods that reduce the body’s acidity levels – basically plenty of fruit and vegetables.
So does it work? There is actually very little evidence supporting the diet’s proclaimed health benefits and the weight loss that followers report could well be down to is eating more fruit and vegetables and cutting out sugar, alcohol and processed foods, which is basically standard healthy weight loss advice for any dieter. If you follow this diet and cut out dairy products such as milk, cheese and yoghurt you will need to find calcium from other foods, and from a health perspective cutting out an entire food group is never advisable in the long term. Since the body is known to maintains its pH balance regardless of diet, we are doubtful as to the value of this diet. Find out more about the Alkaline diet…
Paleo diet
The paleo diet is sometimes called the caveman diet, and has seen huge popularity over the last few years. The nickname caveman diet comes from the fact that you can eat foods that can be hunted, fished and gathered, such as meat, seafood, eggs, nuts, seeds, fruits, vegetables, herbs and spices. Foods such as cereal grains, wheat, dairy, refined sugar, potatoes, salt and any other processed food is strictly off limits.
There’s no official Paleo diet as such – it’s not a brand – it’s just a low-carb, high-protein diet with some variations on carbohydrate and meat intake. Those who support this way of eating say that it is a long-term healthy eating plan that can aid people in losing weight and can reduce the risk of diabetes, heart disease, cancer and other health problems.
So is it effective? There are some studies, but most are small and more long-term research is needed to show conclusively whether or not it does actually work. There are certainly some benefits though. The diet requires that you eat less processed foods and more fruit/vegetables, which is a health benefit and because of the likely decrease in fat/calories, it is likely to help you lose weight. The diet is also very simple to follow – you know instantly whether a food is okay to eat or not. On the downside, many followers stick to a version of the diet which involves eating a lot of meat and that isn’t healthy. Many versions also ban dairy products and whole grains, which are necessary for a healthy balanced diet. We have mixed views of this diet and because there’s no one official version, it’s difficult to give a verdict as to whether it’s likely to be healthy and effective. Find out more about the Paleo diet…
Cambridge diet
The Cambridge diet is another diet we have personally witnessed to be extremely effective. However, the most extreme version of the diet is very tough. The diet involves drinking shakes and soups as well as snacking on bars and porridges, rather than eating food, although there are six versions of the diet that range from 415kcal to 1,500kcal+ a day and the more generous versions including eating a meal. There is also a long-term weight management programme.
The weight loss on this diet is dramatic – we have seen it work on a dieter who was 18 stone plus, and dropped down to 12 stone in a little under 3 months (arguably that’s far too fast a rate to lose weight, but you certainly can’t argue with the fact that it works). On the plus side, the products contain vitamins and minerals, although we don’t regard these as being a supplement for real food – but the diet not intended to be long term, since once the weight loss goals are achieved, the dieter switches to a carb-controlled healthy diet.
The downside to the Cambridge diet are the side effects and these really do happen. Bad breath is the worst – as for the Atkins diet, you go into ketosis, burning fat as energy. You can also experience a dry mouth, tiredness, dizziness, insomnia, nausea and constipation. We also thought the shakes were very unpleasant, as were some of the soups, and that didn’t leave many options open. Our verdict is that we know it works very well and is great for people who are really overweight who have struggled with dieting in the past and want something that offers fast results. But it is really hard – you need a huge amount of will power to stick to this diet in its most extreme forms, and if you’re not going to do those, you might want to consider whether it’s worth doing at all.
WeightWatchers diet
Our final review is of WeightWatchers, a very popular dieting plan. The plan uses the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. Dieters have a daily ProPoints allowance and can use this as they like – so effectively, it’s just about calorie counting – although you can eat as much fruit as you want, and the same goes for most veg. There’s also a safety net of points you can use for special occasions. The WeightWatchers diet is designed for sensible weight loss of around 2lbs a week.
So what’s the verdict? We think WeightWatchers is a good diet scheme for sensible weight loss. If you’re hungry you know you’ve always got healthy foods to snack on, and the support network that the groups provide can be really motivating. On the downside: calorie counting – it’s plain tedious at first, and sometimes you’ll just find yourself reaching for their branded products to save you the hassle of figuring it out. But as weight loss programmes go, it’s healthy and it’s been shown to be effective. Click here to view the WeightWatchers Cookbook.
Conclusion: which fat burners and diets really work?
Overall we’d recommend if you are going to try and supplement or diet, pick one that we have marked orange or preferably green below and avoid the reds. Which supplement or diet is right for you depends on individual circumstances and it is advisable to speak to your doctor or healthcare adviser before you try anything new.
- Supplements:
- Green coffee supplements: inconclusive, and side effects although rare may be harmful.
- Celevac: inconclusive, and side effects may be harmful.
- XLS Fat Binder: inconclusive, side effects are few/mild.
- XLS Carb Blocker: inconclusive – no side effects reported but we have concerns, particularly over long term use.
- BIObind: inconclusive with no reported side effects.
- Adios Max: inclusive although has been in use a long time – side effects few/mild.
- Diets:
- Slim fast: effective for sensible weight loss.
- Dukan diet: effective, but we don’t see this as a healthy option.
- Atkins: effective, good for rapid weight loss in more overweight people, but not a long term option.
- 5:2 diet: inconclusive, and we don’t see this as a healthy option.
- Alkaline diet: inconclusive – and you need to replace the missing dairy in your diet.
- Paleo: inconclusive – and we see the meat heavy versions as unhealthy.
- Cambridge: effective, ideal for major weight loss, but tough – must switch to maintenance version long term.
- Weightwatchers: effective for sensible weight loss.
We like the Slim Fast and WeightWatchers diets the best because they both involve eating balanced healthy food, but they may not suit people who have a lot of weight to lose as it can be very demotivating being on such a program for months, if not years, on end. For substantial weight loss, the Atkins or Cambridge diets are more suitable, but it is very important to understand the diet and to ensure you make a long term plan.