Slim with “slimmers”: how effective are they really?
Aspartame, stevia and co.
Nowadays, the excessive consumption of sugar is regarded as one of the main causes of weight associated diseases. At the same time, industrially processed foods, in particular, contain large amounts of sugar. With growing health awareness around the world, food companies are trying to replace sugar with artificial and natural low-calorie sweeteners, such as aspartame and stevia. However, studies have shown that the effect of these “light products” on people’s weight is negligible. Instead, people often eat more after the consumption of these sweeteners, so that their daily total calorie intake is comparable to that of their sugary counterparts. The current data is not entirely conclusive, but it seems that sweeteners do not have a positive effect on the glucose and insulin levels in the blood.
Dietary fibers and fat binding agents
Many places advertise pills and powders which promise quick and easy weight loss, but a great number of these drugs do not help to lose weight by any means. Under certain circumstances, some drugs can be moderately successful, such as the dietary fiber glucomannan which appears naturally in the konjac plant. Glucomannan is a gelling and thickening agent which swells in the stomach and quickly creates a sense of fullness and satiety after consumption. Another praised substance is chitosan, as it is known for its fat-binding properties which help to reduce the intestinal absorption of certain dietary fats. But a US study has shown that chitosan only helps with weight loss as long as a healthy, low-carbohydrate and high-fiber diet is maintained.
Formula diets
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For years, so-called formula diets have been on the market, replacing complete meals with diet shakes. These shakes work by the simple principle of calorie reduction. The daily calorie intake is usually reduced to approximately 1200 kcal, and with the average adult requiring a daily calorie intake of 2000 kcal, this leads to a daily loss of 800 kcal. By following a formula diet plan consistently, a rapid weight loss can be achieved. But how many people are truly able to replace several daily meals with diet shakes, over a long period of time? A study by the University of Copenhagen has shown that changing our diet and reducing our calorie intake is just as effective as following formula diets. In most cases, however, the effects of a formula diet do not last long. As soon as the formula diet is finished, many people fall back into their old patterns and quickly regain their previous weight.
Dietary products can be risky
Still, dietary products can be just as dangerous. Certain ingredients, such as the components of beans and crustaceans, can cause allergic reactions. Preparations that swell in the stomach can lead to constipation, if not taken with enough fluid. Often, considerable amounts of sugar are also added to the powdery formula diets. A single serving can already include the maximum daily sugar intake recommended by the WHO, but most diets require you to take three to four servings per day. The aspartame sweetener has also been considered controversial for a long time, but if consumed moderately, aspartame should be harmless to your health, according to current studies. Ultimately, weight loss can be achieved through the help of some of these products mentioned, but the effects usually do not last long. A more effective and sustainable method would be to change your lifestyle to include a low carbohydrate and protein-rich diet, full of vegetables and dietary fiber as well as regular exercise.
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