<a href="http://www.washingtonpost.com/wp-dyn/articles/A57453-2004Jan5.html" title="The Lean Plate Club: No Ephedra? No Loss (washingtonpost.com)">No Ephedra? No Loss</a>: “‘Good nutrition and regular physical activity are still the only proven nonprescription approaches to weight management,’ [notes Paul Coates, director of the Office of Dietary Supplements at the National Institutes of Health].
“Of course, human nature being what it is, some people will look beyond the dangers of ephedra and seek ways to jump-start their weight loss program. Here's what experts say is generally safe:
“<strong>Sip a cup of green tea.</strong> ‘It looks really interesting for weight loss,’ notes Adriane Fugh-Berman, associate professor of physiology and biophysics at Georgetown University School of Medicine. Studies suggest that beyond the caffeine in green tea (which boosts metabolism slightly), there appears to be a thermogenic effect from the tea itself. Drinking four to six cups of green tea per day seems to burn about 80 calories, says Heber, who cautions that doing so can also raise heart rate and blood pressure — the very same effects that make ephedra dangerous, especially when combined with caffeine. But experts also say there have been no adverse effects reported from drinking green tea.
“<strong>Try a meal replacement bar or shake.</strong> Research suggests that eating one of these with fruit or vegetables for breakfast or lunch can help reduce calories and thus aid in weight loss. At UCLA, studies found that meal replacements could produce a 5 percent body weight loss. Of course, if you add a meal replacement bar or shake on top of a regular meal, you’ll undermine your efforts.
“<strong>Consider psyllium.</strong> This well-known botanical, an ingredient in Metamucil, is a soluble fiber. Oat bran and guar gum are others that, like psyllium, also help reduce blood cholesterol and can help make you feel full on fewer calories. ‘There is also some evidence of mild weight loss with psyllium over placebo,’ notes Fugh-Berman.
“<strong>When in doubt, check it out.</strong> The Office of Dietary Supplements offers a free online database to search ingredients. Known as the <a href="http://ods.od.nih.gov/showpage.aspx?pageid=48" title="Office of Dietary Supplements IBIDS Database">International Bibliographic Information on Dietary Supplements</a> (IBIDS), the database culls information and provides abstracts from a couple thousand scientific journals.”
No fixed plans. Not intent upon arriving.