FOOD & SUPPLEMENT BUNDLE
Foods and supplements claimed to help weight loss
88 of them, ranked by strength of evidence. Only 2 reach grade A or B.
At a glance
88 foods and supplements marketed for weight loss, each graded one by one against clinical trial evidence. Grade spread: B 2 · C 35 · D 42 · F 3. Only 2 reach grade A or B.
The grade measures how strong the evidence is, not how good something is for you. Grade A means independent research groups replicated a reduction in real clinical events in humans; grade F means well-designed trials established there is no effect. See Methodology.
Claimed to help weight loss — strongest evidence first
Within a grade, higher scores come first; verdicts without a score sit at the bottom. Follow a name to see its trials, evidence, and limits.
| B | 75 | Low-calorie total diet replacement program (nutritionally complete formula plus stepped food reintroduction, nonpharmacological program) | Drug-free remission of recently diagnosed type 2 diabetes in adults with overweight or obesity |
| B | 68 | L-carnitine | Body fat and dieting |
| C | 56 | Low-molecular-weight yeast hydrolysate | Appetite suppression and body-fat reduction |
| C | 55 | Moro blood orange extract (Morosil®) | Reduction of abdominal fat, waist circumference, and body weight |
| C | 55 | MCT oil (medium-chain triglycerides C8 and C10, supplement) | Small reductions in body weight, body fat, and waist circumference when replacing long-chain fat |
| C | 54 | Hydrangea serrata leaf extract (ReSeringe) | Reduced body fat and abdominal fat |
| C | 54 | Freeze-dried whole doenjang | Reduction in visceral fat |
| C | 54 | Cod fillet, 150 g three or five times weekly within an energy-restricted diet | Additional weight loss during energy restriction |
| C | 52 | Aster spathulifolius extract | Reduced body fat |
| C | 50 | CLA (conjugated linoleic acid) | body fat reduction |
| C | 50 | Spinach extract (thylakoids) | appetite suppression and weight management |
| C | 50 | Sinetrol XPur citrus polyphenol blend (branded ingredient) | Reduced body fat, waist circumference, and weight in adults with overweight |
| C | 50 | Freeze-dried whole kimchi | Reduction in body fat mass |
| C | 50 | Drinking 500 mL of water 30 minutes before each meal during a hypocaloric diet | Greater 12-week weight loss than a hypocaloric diet alone |
| C | 50 | IQP-AE-103, marketed as XLS Medical Pro-7, combining dehydrated okra powder and inulin | Twelve-week weight loss during a hypocaloric diet |
| C | 49 | Pasteurized Akkermansia muciniphila MucT | Weight loss and prevention of weight regain after loss |
| C | 49 | Metabolaid lemon verbena and hibiscus blend (proprietary ingredient) | Reduced appetite, body fat, and body weight in adults with overweight |
| C | 49 | Alpha-lipoic acid (ALA; mitochondrial cofactor supplement) | Reduction of body weight and BMI in adults with overweight or obesity |
| C | 48 | Green coffee (chlorogenic acids; green coffee bean extract/chlorogenic acid) | Weight loss and body weight/body fat reduction |
| C | 48 | Lactoferrin (milk-protein supplement) | Reduction of visceral and abdominal fat and body weight |
| C | 47 | Berberine | Obesity treatment and weight loss |
| C | 46 | Meratrim, a blend of Sphaeranthus indicus flower and Garcinia mangostana fruit-rind extracts | Reduction in body weight, BMI, and waist circumference |
| C | 46 | Psyllium husk, a gel-forming soluble fiber from Plantago ovata used as a supplement or food ingredient | Reduction of body weight, BMI, and waist circumference in adults with overweight or obesity |
| C | 46 | One gram of commercial ground cayenne pepper added to food | Reduced appetite and calorie intake at one meal |
| C | 46 | A weight-loss program providing Lean Cuisine frozen portion-controlled lunch and dinner entrees | Greater 12-week weight loss than a self-selected-food program |
| C | 45 | White kidney bean extract (Phaseolus vulgaris) | Inhibition of carbohydrate absorption and weight loss |
| C | 44 | African mango (Irvingia gabonensis) | Weight and body fat |
| C | 43 | Grains of paradise extract (Aframomum melegueta) | Brown-fat activation, increased energy expenditure, and body-fat reduction |
| C | 43 | Saffron extract (Crocus sativus, Satiereal, a crocin- and safranal-related botanical dietary supplement) | Reduced snacking and appetite with modest weight loss in overweight women |
| C | 42 | Barley sprout (young barley shoot; Hordeum vulgare L. young barley leaf/sprout) | Diet and liver |
| C | 42 | Chitosan, including chitosan derivatives/polyglucosamine | Fat absorption inhibition and body fat/body weight reduction |
| C | 42 | Capsinoids (capsiate) | Thermogenesis and body-fat reduction |
| C | 42 | Fermented chestnut inner-shell extract | Reduced body fat and abdominal fat |
| C | 42 | Yerba mate extract (Ilex paraguariensis) | Reduced body weight, body fat, and waist circumference |
| C | 42 | Lactobacillus gasseri BNR17 (breast-milk-derived proprietary probiotic strain used in a product-specific functional food ingredient) | Reduced visceral fat area and waist circumference within 12 weeks in adults with obesity |
| C | 40 | Fucoxanthin | Reduction in body weight and abdominal fat |
| C | 40 | Calcium pyruvate (dietary supplement) | Weight and body-fat reduction through increased metabolism and fat burning |
| D | 38 | Inositol (myo-inositol or D-chiro-inositol, a sugar-alcohol cell-signaling nutrient supplement) | Reduced BMI and waist circumference and improved weight management in adults with metabolic disorders or polycystic ovary syndrome |
| D | 35 | Caralluma fimbriata extract (dietary supplement) | Weight loss through reduced appetite and waist circumference |
| D | 35 | Alternate-day fasting (25% of baseline energy on fast days and 125% on feast days) | Greater and easier-to-maintain weight loss than daily calorie restriction |
| D | 34 | Glucomannan (konjac) | Weight loss and satiety |
| D | 34 | Ginger root extract (Zingiber officinale, a gingerol- and shogaol-containing supplement) | Reduced weight, body fat, and waist circumference in adults with overweight or obesity |
| D | 34 | Time-restricted eating (8-hour eating window and 16-hour fast) | Greater weight loss than a usual eating schedule without separate calorie restriction |
| D | 33 | Cinnamon bark (Cinnamomum cassia or C. verum; polyphenol-containing botanical supplement) | Clinically meaningful reductions in weight, BMI, and body fat in adults with overweight or obesity |
| D | 32 | Moringa oleifera leaf (a polyphenol-containing herbal supplement) | Reduced body weight, body mass index, and waist circumference in adults with overweight or obesity |
| D | 31 | Coleus forskohlii extract (forskolin) | Reduction of body fat and body weight |
| D | 31 | Capsaicin or cayenne extract (vanilloid chili constituent; food and supplement) | Reduction of body weight, BMI, and waist circumference in adults with overweight or obesity |
| D | 30 | Cissus quadrangularis | body weight and body fat reduction |
| D | 30 | 7-Keto-DHEA | Increased thermogenesis and metabolic rate and reduced body fat |
| D | 30 | Chia seeds (Salvia hispanica) | Reduced body weight and body fat through satiety |
| D | 30 | Açaí berry (superfood supplement) | Body-weight and body-fat reduction and rapid dieting |
| D | 30 | Omega-3 EPA and DHA (long-chain n-3 polyunsaturated fatty acids from fish-oil supplements) | Clinically meaningful weight and body-fat reduction in adults with overweight or obesity |
| D | 30 | D-allulose, also called D-psicose (a rare-sugar low-calorie sweetener sold as food) | Reduction of body weight and fat mass with daily intake in overweight adults |
| D | 30 | L-glutamine (a conditionally essential amino acid sold as an oral sports supplement) | Reduced body weight and waist circumference in adults with overweight or obesity without dietary or exercise changes |
| D | 30 | Yacon syrup | Post-meal satiety and appetite suppression |
| D | 30 | Fresh grapefruit, 127 g before meals | Additional weight loss beyond a calorie-restricted diet |
| D | 30 | Boiled white quinoa seed, 25 to 50 g per day | Weight loss |
| D | 30 | Wholegrain rye products replacing refined-wheat foods | Weight loss |
| D | 30 | One meal fortified with 20 g whole oven-dried oyster mushroom powder, Pleurotus ostreatus | Reduced ad libitum energy intake at the next meal four hours later |
| D | 30 | A high-protein weight-loss diet containing lean beef at least four times weekly | Added weight loss over an otherwise similar high-protein diet without red meat |
| D | 30 | Healthy low-carbohydrate diet | Greater 12-month weight loss than a healthy low-fat diet |
| D | 30 | Diet personalized with genomic and metabolomic testing | Greater fat-mass loss than a generic healthy diet |
| D | 28 | Probiotics (lactic acid bacteria, specific strains) | Body-fat reduction and dieting |
| D | 28 | Garcinia cambogia (HCA) | body fat and body weight reduction |
| D | 28 | Quercetin-rich whole-onion powder | Reduction of visceral fat |
| D | 28 | Freeze-dried whole cheonggukjang | Reduction in abdominal fat |
| D | 28 | Whole macadamia nuts, 35 to 59 g/day | Weight and body-fat loss |
| D | 28 | Pu-erh tea brewed from a tea bag in hot water | Reduced body-fat percentage and body weight |
| D | 28 | Replacing 8 oz red meat with 8 oz fresh button mushrooms three times weekly | Long-term weight loss over one year |
| D | 28 | Aspartame, a high-intensity sweetener used in beverages and tabletop products | Weight loss or prevention of weight gain independent of sugar replacement |
| D | 28 | Red wine 150 mL/day (16.9 g ethanol and 120 kcal) | Weight and abdominal visceral-fat loss |
| D | 28 | The modified baby-led complementary-feeding program BLISS from about six months through 24 months | Healthier growth and prevention of overweight |
| D | 27 | Sodium alginate (a gel-forming brown-seaweed dietary fiber used as a supplement and food additive) | Increased premeal satiety leading to reduced weight and body fat in adults with obesity |
| D | 25 | L-beta-aminoisobutyric acid (L-BAIBA, MitoBurn) | Increased metabolic rate and reduced body fat |
| D | 25 | Hoodia gordonii (P57) | Appetite suppression and weight loss |
| D | 24 | Raspberry ketone | Body fat and dieting |
| D | 24 | Vitamin D3 (cholecalciferol, a fat-soluble secosteroid vitamin sold as a nonprescription medicine and supplement) | Reduction of body weight, body mass index, and body fat in adults with overweight or obesity |
| D | 24 | Oolong tea (partially oxidized Camellia sinensis, food or supplement) | Reduced body weight and body fat in adults with overweight or obesity through daily consumption |
| F | 12 | Bitter orange extract (Citrus aurantium, p-synephrine) | Weight loss through thermogenesis and fat burning |
| F | 12 | One whole avocado per day | Reduction of visceral adipose tissue |
| F | 10 | Virgin coconut oil (capsules or edible oil) | Weight and body-fat reduction and metabolic enhancement |
| D | score not listed | Green tea catechins (EGCG) | body-fat reduction |
| ? | score not listed | Fingerroot extract, Boesenbergia pandurata, or panduratin | Reduction of body fat |
| ? | score not listed | 5-Amino-1MQ (biohacking ingredient and NNMT inhibitor) | Reduced body fat and increased metabolic rate through NNMT inhibition |
| ? | score not listed | Irish sea moss (Chondrus crispus, red-seaweed supplement) | Appetite suppression and weight loss |
| ? | score not listed | Liquid sodium copper chlorophyllin (a water-soluble chlorophyll derivative supplement) | Appetite suppression and reductions in weight and body fat without dietary or exercise changes |
| ? | score not listed | Vitamin B12 (cobalamin, water-soluble vitamin, nonprescription supplement or injection) | Metabolism enhancement and weight loss in adults without vitamin B12 deficiency |
| ? | score not listed | Monk fruit extract (Siraitia grosvenorii and mogroside V natural sweetener used as food) | Direct reduction of body weight and body fat when consumed alone |
Not swallowed — applied, inhaled, held in the mouth, worn, or performed on the body (2)
Same claims, but these are not taken by mouth: rubbed on the skin, breathed in, chewed or rinsed and spat out, worn on the body, or performed as a procedure such as acupuncture or cupping. A different route into the body, so they are listed separately.
| D | 30 | Auricular acupuncture or acupressure (ear-point stimulation used as a traditional or complementary procedure) | Reduced weight and BMI in adults with overweight or obesity through appetite suppression |
| ? | score not listed | Transdermal slimming or weight-loss patch (herbal-mixture adhesive patch; non-drug product) | Reduced appetite, abdominal fat, and body weight through metabolic control simply by wearing the patch |
Claimed to harm weight loss (2)
Here a higher grade means the harm is better established — the opposite direction from the table above. A low grade means the claim of harm rests on weak evidence.
| C | 50 | An ultra-processed diet deriving most offered energy from NOVA group 4 foods | Increased ad libitum energy intake and short-term weight gain |
| D | 34 | Advice to skip breakfast and consume no calories before 11 am | Weight gain or impaired weight loss over 16 weeks |
What does have evidence for weight loss
Not foods or supplements: drugs and procedures graded A or B. Chamgap recommends nothing. It only shows where the evidence is strong. Any treatment decision belongs with your doctor.
| A | 94 | Intensive lifestyle intervention (a nonpharmacologic diet, exercise, and behavioral program) | Prevention of type 2 diabetes in overweight adults with impaired glucose tolerance |
| A | 90 | Semaglutide 2.4 mg (GLP-1 receptor agonist, Wegovy, prescription injection) | Reduced composite risk of cardiovascular death, nonfatal myocardial infarction, and nonfatal stroke in adults with overweight or obesity, cardiovascular disease, and no diabetes |
| B | 79 | Tirzepatide (dual GIP and GLP-1 receptor agonist; Mounjaro and Zepbound; prescription) | Long-term weight loss in adults with obesity or overweight |
| B | 79 | Tirzepatide (dual GIP/GLP-1 receptor agonist, Mounjaro or Zepbound, prescription) | Reduced body weight and waist circumference in adults with obesity |
| B | 79 | Semaglutide 2.4 mg, a prescription GLP-1 receptor agonist sold as Wegovy | Long-term weight loss and maintenance in adults with obesity |
| B | 77 | Roux-en-Y gastric bypass (prescribed bariatric and metabolic surgery) | Long-term, five-year medication-free remission of type 2 diabetes in obesity or overweight |
| B | 74 | Liraglutide 3.0 mg (prescription GLP-1 receptor agonist) | One-year weight loss and weight-loss maintenance in adults with obesity |
| B | 73 | Extended-release phentermine/topiramate (prescription fixed-dose combination; Qsymia) | Reduction in body weight and waist circumference over 56 weeks in adults with obesity using diet and exercise |
| B | 72 | Liraglutide 3.0 mg (GLP-1 receptor agonist, prescription injection; Saxenda) | Delay or prevention of type 2 diabetes onset in adults with obesity and prediabetes |
| B | 70 | Orlistat 120 mg (Xenical; prescription gastrointestinal lipase inhibitor) | Clinically significant long-term weight loss when combined with diet |
| B | 69 | Laparoscopic sleeve gastrectomy (prescribed metabolic and bariatric surgical procedure) | Long-term medication-free remission of type 2 diabetes associated with obesity |
| B | 68 | Extended-release naltrexone/bupropion (Contrave; prescription obesity medicine) | One-year weight loss in adults with obesity when combined with diet and exercise |
How to read this list
A grade of C or D does not mean "do not take it." It means the evidence is not yet strong enough to promise the effect. Equally, A or B does not mean it works for everyone.
Chamgap sells nothing and takes no advertising. See all Weight verdicts.