I recently read Dr. Michael Greger’s book How Not to Diet. I thoroughly enjoyed it but wondered which interventions are the most powerful.
So, I did a bit of my own digging. Based on the current medical literature, it appears that the effects on weight loss can be ranked as follows:
1. Green tea: Green tea is associated with modest weight loss. A meta-analysis indicated a significant weight, BMI, and waist circumference improvement with green tea intake.
2. Vegetables: Increased vegetable intake is associated with successful weight loss. A study found that increasing vegetable consumption predicted weight loss in various diet strategies.
3. Ginger: Ginger has demonstrated weight loss effects, particularly when combined with other ingredients like green tea and capsaicin. A clinical trial showed significant weight reduction with ginger supplementation.
4. Garlic: Garlic has bioactive compounds that may contribute to weight loss by reducing lipid accumulation and promoting thermogenesis. However, more high-quality trials are needed.
5. Pepper (Capsaicin): Capsaicin, found in peppers, can increase thermogenesis and fat oxidation, contributing to weight loss.
6. Vinegar: Vinegar can reduce the glycemic response of a meal, which is associated with increased satiety and reduced food consumption, potentially aiding in weight loss.
7. Fruit: While fruit intake generally benefits health, its direct impact on weight loss is less pronounced than vegetables. However, it can contribute to a healthy diet and weight management.
8. Cumin: There is limited evidence on cumin’s direct impact on weight loss. Some studies suggest potential benefits, but more research is needed to confirm its efficacy.
9. Nutritional Yeast: There is insufficient evidence to support the role of nutritional yeast in weight loss. More research is required to determine its effects.
10. Water Intake: Adequate water intake is essential for overall health and can support weight loss by promoting satiety and reducing calorie intake. However, its direct impact on weight loss is less significant than other interventions.
Green tea and vegetables are among the most effective for weight loss, followed by ginger, garlic, and pepper. Vinegar and fruit have moderate effects, while cumin, nutritional yeast, and water intake have less direct evidence supporting their impact on weight loss.
In the coming weeks, I’ll delve into these more deeply.
*Remember to speak with your healthcare provider before trying any new regimen.*
References:
Effect of the Herbal Medicines in Obesity and Metabolic Syndrome: A Systematic Review and Meta-Analysis of Clinical Trials. Payab M, Hasani-Ranjbar S, Shahbal N, et al. Phytotherapy Research: PTR. 2020;34(3):526-545. doi:10.1002/ptr.6547.
The Effect of Dietary Supplements Containing Green Tea, Capsaicin and Ginger Extracts on Weight Loss and Metabolic Profiles in Overweight Women: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Taghizadeh M, Farzin N, Taheri S, et al. Annals of Nutrition & Metabolism. 2017;70(4):277-285.
Effect of Changes in the Intake of Weight of Specific Food Groups on Successful Body Weight Loss During a Multi-Dietary Strategy Intervention Trial. Canfi A, Gepner Y, Schwarzfuchs D, et al. Journal of the American College of Nutrition. 2011;30(6):491-501.
Molecular Mechanisms of the Anti-Obesity Effect of Bioactive Ingredients in Common Spices: A Review. Lu M, Cao Y, Xiao J, Song M, Ho CT. Food & Function. 2018;9(9):4569-4581.
Metabolic Effects of Spices, Teas, and Caffeine. Westerterp-Plantenga M, Diepvens K, Joosen AM, Bérubé-Parent S, Tremblay A. Physiology & Behavior. 2006;89(1):85-91.
Thermogenic Ingredients and Body Weight Regulation. Hursel R, Westerterp-Plantenga MS. International Journal of Obesity (2005). 2010;34(4):659-69.
Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response. Johnston CS. Journal of the American College of Nutrition. 2005;24(3):158-65.