Weight loss product: Satiety capsules

There are two sure ways to lose 2 pounds of fat: Either burn 7,000 calories through sport and exercise, or spare 7,000 calories while eating. For example, if you consume 500 calories less every day than you burn, you will have lost one kilogram (2.2 pounds) of fat in 14 days. But that sounds easier than it is. Because a feeling of fullness is a crucial factor as to whether a plan to lose weight succeeds or not. No feeling is as pronounced as the feeling of hunger. Once hunger kicks in, all good intentions fall overboard.

Woman about to take two capsules with water

Pay attention to the energy density of food

Satiety does not depend on the number of calories consumed, but on the amount of food eaten with a meal. A smart weight-loss approach takes advantage of this fact and focuses on foods with a low energy density. An average of 500 grams (1 pound) is needed to fill your stomach. Depending on the composition of these 500 grams, you can spare or splurge on calories. Vegetables and salads, lean meat and fish, and low-fat dairy products provide the most favorable values.

Effect of satiety capsules

Satiety capsules take aim directly at this problem. The capsules contain swelling fiber that is supposed to create a feeling of satiety and thus ensure that you eat less. "Fills the stomach and slow down digestion," says one ad for capsules, while another brand promises that the capsule "Stimulates the feeling of satiety." The capsules are taken with copious liquid before a meal.

Active ingredients of satiety capsules

Most of the products on the market contain glucomannan, derived from the Asian konjac root. The konjac root contains almost no calories and is also available in Asian stores as a pasta substitute. Other products contain fiber from psyllium or guar beans.

Only for the active ingredient glucomannan from the konjac, or elephant yam, root is any effect proven, but only in connection with a calorie-reduced diet. Especially at the beginning of a diet change can the glucomannan products have a positive effect due to their filling power and the resulting reduced hunger. However, these preparations only make sense in combination with a switch to a lower calorie diet. To achieve a satiety point, at least three grams of glucomannan are required. Not every product meets this requirement. False declarations also abound. According to a German study by Stiftung Warentest, one major brand contained almost one third less glucomannan than declared and is therefore classified as ineffective. No effect has yet been shown for the psyllium or guar beans.

Conclusion

Taking satiety capsules especially at the beginning of a change to a calorie-reduced diet may be useful. The same result can, however, also be achieved with a diet rich in fiber from lots of vegetables and salad. This is healthy and tastes better. Those who prefer the satiety capsules should reach for a preparation with the active ingredient glucomannan from the konjac root and pay attention to an dosage of glucomannan of at least three grams.

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