Weight

• Does diet soda inhibit fat loss?
• Will lifting weights convert my fat into muscle?
• Are eggs healthy?
• How do I lose fat around my belly?
• How do I stay out of "starvation mode?"
• I have lost significant weight and now have loose skin. How can I tighten up my skin?
• I am a female. Will lifting heavy weights make me bulky?
• Why do my muscles get sore?
• My muscles are not sore after a workout. Am I working out hard enough?
• Can hypothyroidism lead to fat gain?
• How do I get a six-pack?
• How important is sleep?
• What should I eat for weight loss?
• Does resistance training work for the elderly?
• Does eating at night make it more likely to gain weight?
• What are the benefits of resistance training?
• Is weight lifting bad for kids?
• Will my breasts shrink with weight loss?
• Will my breasts shrink if I lift weights?
• Will doing chest exercises make my breasts look "perkier?"
• Does aspartame increase appetite?
• How does protein affect weight loss?

The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what what supplements affect Weight

Level of Evidence	Supplement	Change	Magnitude of Effect Size	Scientific Consensus	Comments
A	Creatine		Strong	100% See all 18 studies	Appears to have a large effect on increasing overall weight due to water retention in persons who respond to creatine supplementation. Degree of increase is variable.
A	Fish Oil			72% See all 14 studies	For the most part, no significant influence on body weight over time
A	Conjugated Linoleic Acid			75% See all 21 studies	CLA is considered ineffective for weight loss to the high degree of unreliability in the results, with most evidence suggesting no effects and some sparse evidence to suggest... show both increases and decreases.
B	Pyruvate			33% See all 5 studies	Most evidence suggests that standard oral doses of Pyruvate supplementation do not have a reducing effect on weight, but the effects of high dose pyruvate during severe... show caloric restriction cannot be ruled out
B	Ephedrine		Notable	77% See all 10 studies	Ephedrine tends to result in reliable weight loss over time relative to control (assuming calories are held equal), which is mostly due to a loss of body fat
B	Whey Protein			57% See all 8 studies	The influence of whey protein on weight per se is highly unreliable, and is subject to the overall context of the diet. Protein in general can aid weight loss... show attempts and is required to build lean mass, with whey not having any demonstrated benefit over other protein sources.
B	Nicotine		Minor	50% See all 4 studies	Possible minor weight reducing effects occur in interventions using nicotine, but they are highly unreliable and likely mediated by lesser food intake rather than inherent... show fat burning effects
B	Green Coffee Extract		Minor	66% See all 3 studies	There may be a weight reducing effect, but currently the literature is too influenced by industrial producers of GCE and the magnitude of effect seems too large. Independent... show replication is needed.
B	5-HTP		Minor	100% See all 3 studies	The reduction in weight appears to be mostly secondary to a reduction in food intake, and is not too remarkable in magnitude
B	Garcinia Cambogia			66% See all 3 studies	Although there is some counter evidence, it tends to be less robust and for the most part there is no significant weight reducing effect of garcinia cambogia supplementation
B	Magnesium			100% See all 4 studies	No evidence to support a role for magnesium in inducing alterations in body weight
C	Coleus Forskohlii		Minor	50% See all 4 studies	Mixed effects on overall weight, may be more effective in men rather than women. Overall, it requires more evidence to see if it has a role in weight loss regimens.
C	Green Tea Catechins			100% See 2 studies
C	ECA		Notable	100% See study	Due to both the increase in metabolic rate and reduction in appetite reported, there are notable weight reductions with the ECA stack
C	Tauroursodeoxycholic Acid			100% See study	No significant influence on weight in obese persons
C	Vitamin C			100% See 2 studies	Vitamin C does not appear to have a weight reducing effect
C	Punicic Acid			100% See study	No significant influence on weight has been noted
C	Alpha-Lipoic Acid		Minor	50% See all 4 studies	It is possible that high doses (1,800mg) may have a body weight reducing effect in obese persons, but this requires more evidence.
C	Grapefruit		Minor	100% See all 3 studies	There appears to be a weight reducing effect of grapefruit consumption relative to isocaloric controls (such as apple juice)
C	Chlorella			100% See study	No significant effects on body weight
C	Licorice			100% See study	No significant interactions with body weight associated with licorice ingestion
C	Hibiscus Sabdariffa			100% See 2 studies	Weight appears to be unaffected following ingestion of Roselle tea
C	Psyllium			100% See all 3 studies	No convincing evidence for a weight reducing effect of psyllium.
C	Spirulina			100% See study	Currently not enough evidence to support any significant interaction with weight
C	7-Keto DHEA		Minor	100% See study	A weight loss of 2.88kg (1.8% body fat) was seen with 7-keto over placebo (0.97 kg loss with 0.28% bodyfat) which is significant but not overly notable, since the study... show used obese persons and exercise
C	Caralluma Fimbriata			100% See study	Study was too short for the appetite suppressing effects to manifest as weight loss, and thus no evidence exists for weight reducing effects.
C	Chlorogenic Acid		Minor	50% See 2 studies	Although the reductions seen with chlorogenic acid seem remarkable, the studies conducted at this moment in time are somewhat industry influenced
C	Cissus Quadrangularis		Minor	100% See study	Weight loss may be secondary to appetite reduction
C	Rhodiola Rosea			100% See study	Unable to modify weight over time
C	Olive leaf extract			50% See 2 studies	Overall, there does not appear to be a significant effect of olive phenolic consumption on weight
C	Stinging Nettle			100% See study	No significant influence on body weight with consumption of stinging nettle
C	Shilajit			100% See study	No significant influence detected on weight
C	Dehydroepiandrosterone			100% See study	No significant influence on weight noted with DHEA supplementation
C	Fucoxanthin		Notable	100% See study	The lone study in obese menopausal women noted a large degree of weight loss over time relative to control, which was though to be due to increasing the metabolic rate... show (secondary to alleviating fatty liver). Needs to be replicated in other demographics
C	Ganoderma Lucidum			100% See study	No significant alterations in body weight seen with ganoderma ingestion
C	Gynostemma Pentaphyllum		Minor	100% See study	Long term, but not short term, ingestion of gynostemma tea appears to reduce fat mass in diabetics; no studies in healthy persons yet
C	Irvingia Gabonensis		Minor	100% See 2 studies	Decreased body weight has been noted when african mango is consumed before meals, which may be secondary to reduced food intake; studies are somewhat confounded by industry... show influence.
C	Vitamin D			100% See 2 studies	No significant alterations noted in weight, even when fat mass is lost, in obese persons
C	Royal Jelly			100% See study	No significant alterations in weight over the long term with Royal Jelly supplementation
C	Panax Ginseng			50% See 2 studies	Does not appear to have any weight reducing properties, although it has been reported in one study secondary to improving the glycemic profiles of diabetics
C	Krill Oil			100% See study	No significant influence on weight over time
C	Lactobacillus casei			0% See study
C	Leucic Acid		Minor	100% See study	The lone study using leucic acid in athletes has noted a minor but statistically significant increase in weight, attributable to lean mass (muscle plus water; bone mass unchanged)
D	Coconut Oil		Minor	100% See study	Appears somewhat effective in reducing weight of obese persons to a greater degree than an isocaloric amount of longer chain fatty acids
D	Black Cohosh			100% See study	No significant influences on body weight
D	Tetradecyl Thioacetic Acid			100% See study	Although increased mitochondrial fat oxidation was created for underlying the reductions in lipids and blood pressure, no significant influence on body weight was noted... show in obese men
D	Taurine			100% See study	No significant influence on weight noted with supplementation
D	Safflower Oil			100% See study	No significant changes in total body weight appear to be visible following ingestion of safflower oil in the diet
D	Sodium Bicarbonate			100% See study	Despite the potential increase in metabolic rate and increase in ketone body production, there is currently no evidence to support more fat loss with sodium bicarbonate... show over placebo

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