Dietary diets for weight loss: combination with diet and sports

Dietary diets for weight loss: combining with diet and sports – a detailed guide

Section 1: Understanding of dietary supplements for weight loss

1.1 What is dietary supplements? Definition and legislative framework

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. It is important to emphasize that dietary supplements are Not drugs.

In Russia, the regulation of the turnover of dietary supplements is carried out by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary-epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of the production and turnover of biologically active food additives (BADs).” According to these documents, dietary supplements must comply with security requirements confirmed by state registration. Manufacturers are required to provide information about the composition, properties and method of using the product.

Despite the regulation, it is important to remember that the manufacturer bears responsibility for the efficiency and safety of dietary supplements. Before using dietary supplements, it is necessary to carefully study the composition, contraindications and consult a doctor.

1.2 categories of dietary supplements for weight loss: Classification according to the mechanism of action

Dietary supplements for weight loss can be classified according to their main mechanism of action:

• Fathers: These dietary supplements are aimed at accelerating metabolism and oxidation of fats. They often contain ingredients such as caffeine, green tea extract, L-carnitine, synfrin.

• Carbohydrate blockers: These dietary supplements impede the absorption of carbohydrates in the intestines, thereby reducing the flow of calories. These include dietary supplements based on white beans, chitosan.

• Fat blockers: These dietary supplements connect fats in the intestines, preventing their absorption. An example is chitosan.

• Suppliers of appetite: These dietary supplements reduce the feeling of hunger, which helps to reduce calorie intake. They can contain fiber, chrome picolinate, Garzinia Extract of Cambodia.

• Diuretics and laxatives: These dietary supplements contribute to the removal of fluid and intestinal contents. Their use for weight loss is not recommended due to the risk of dehydration and violation of the electrolyte balance.

• Metabolic normalizers: These dietary supplements are aimed at improving metabolic processes in the body. These include dietary supplements containing vitamins of group B, magnesium, zinc.

• Prebiotics and probiotics: These dietary supplements improve the intestinal microflora, which can positively affect metabolism and the absorption of nutrients.

1.3 composition of dietary supplements: active ingredients and their action

The composition of dietary supplements for weight loss can vary depending on the manufacturer and targeted action. The most common active ingredients:

• Caffeine: The stimulator of the central nervous system accelerates metabolism, increases energy, promotes fat oxidation. Side effects are possible: insomnia, anxiety, increased heartbeat.

• Green tea extract (EGCG): Antioxidant, accelerates metabolism, promotes fat oxidation.

• L-Carnitin: Transports fatty acids to mitochondria, where they are burned for energy. Efficiency as a fat burner is in doubt.

• Sinefrin: A stimulator similar to ephedrine (forbidden drug) accelerates metabolism, suppresses appetite. Side effects are possible: increased pressure, anxiety.

• Hitosan: Polysaccharide, obtained from crustacean shells, connects fats in the intestines, preventing their absorption. Efficiency is limited.

• Fiber (dietary fiber): Creates a feeling of saturation, slows down the absorption of carbohydrates, improves digestion.

• Chrome picoline: Regulates blood sugar, reduces craving for sweets.

• Garcinia Extract of Cambodia (HCA): Blocks an enzyme involved in the synthesis of fats, suppresses appetite. Efficiency is not proven.

• Conjugated linoleic acid (CLA): Fatty acid helps to reduce fat and increase muscle mass. The effectiveness is controversial.

• 5-HTP (5-hydroxyryptophan): Amino acid, the predecessor of serotonin, improves mood, suppresses appetite.

• Prebiotics (inulin, fructoligosaccharides): They nourish beneficial bacteria in the intestines, improve digestion.

• Probiotics (lactobacteria, bifidobacteria): Restore the intestinal microflora, improve digestion.

1.4 risks and side effects of dietary supplements

Despite the fact that dietary supplements are not medicines, they can cause side effects and pose a danger to health, especially if contraindications are incorrectly used or the presence of contraindications.

• Insufficient regulation: Control over the production and composition of dietary supplements is less strict than for drugs. This means that the composition of the product may not correspond to the declared on the label.

• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, which can lead to undesirable consequences.

• Side effects: Many dietary supplements can cause side effects, such as the disorder of the gastrointestinal tract, headache, insomnia, anxiety, increased heartbeat, an increase in blood pressure.

• Allergic reactions: Bades may contain ingredients that cause allergic reactions.

• Dehydration: Some dietary supplements, especially diuretics and laxatives, can lead to dehydration and impaired electrolyte balance.

• Hepatotoxicity: Some dietary supplements can have a toxic effect on the liver.

• Lack of proven effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness.

Important: Before using any dietary supplement, it is necessary to consult a doctor, especially in the presence of chronic diseases, taking drugs, pregnancy or breastfeeding.

Section 2: Diet and Bades: Synergy to achieve the result

2.1 Fundamentals of healthy diet for weight loss

No dietary supplement will replace proper nutrition. The basis of successful weight loss is the creation of a calorie deficit, which is achieved due to a balanced diet.

The basic principles of healthy diet for weight loss:

• Calorie deficiency: Calorie consumption should be less than consumption. A deficit of 500-750 calories per day allows you to lose 0.5-1 kg per week.

• Balanced diet: The diet should contain a sufficient amount of proteins, fats and carbohydrates in an optimal ratio.

• Protein: It is important for maintaining muscle mass, creating a feeling of saturation. Sources: low -fat meat, fish, poultry, eggs, dairy products, legumes.

• Fat: It is necessary for hormonal balance, assimilation of vitamins. Preference should be given to unsaturated fats: vegetable oils, nuts, avocados, fatty fish.

• Carbohydrates: The main source of energy. Preference should be given to complex carbohydrates: whole grain products, vegetables, fruits.

• Fiber: Creates a feeling of saturation, improves digestion. Sources: vegetables, fruits, whole grain products, legumes.

• Restriction of processed products: Products with a high sugar, salt, trans fat and artificial additives should be avoided.

• Sufficient amount of water: Drink 1.5-2 liters of water per day.

• Regular nutrition: Eat 5-6 times a day in small portions.

2.2 The role of dietary supplements in the addition of a diet

Bades can be useful as an addition to a healthy diet, but should not be considered as its replacement. They can help:

• Improve metabolism: Fat -burners can accelerate metabolism and promote fat oxidation, but their effectiveness is limited and depends on the individual characteristics of the body.

• Control appetite: Bades containing fiber or other substances that suppress appetite can help reduce calorie intake.

• Improve digestion: Prebiotics and probiotics can improve the intestinal microflora and normalize digestion.

• Fill the deficiency of nutrients: When limiting the diet, some dietary supplements can help replenish the deficiency of vitamins and minerals.

2.3 Examples of dietary plans using dietary supplements

Example 1: A high protein diet and a fat-burner based on green tea and L-carnitine

• Target: Acceleration of metabolism and the preservation of muscle mass.
• Diet:
  • Breakfast: an omelet of 3 eggs with vegetables, whole grain bread.
  • Snack: protein cocktail.
  • Lunch: chicken breast on a grill with a vegetable salad.
  • Snack: an apple with a handful of nuts.
  • Dinner: baked fish with broccoli.
• Bad: Green tea extract (EGCG) and L-carnitine.
• Peculiarities: High protein content, limitation of carbohydrates, the use of a fat burner to accelerate metabolism.

Example 2: A high fiber diet and carbohydrates blocker based on white beans

• Target: Reduction of appetite and reduction of carbohydrate assimilation.
• Diet:
  • Breakfast: oatmeal with berries and nuts.
  • Snack: fruit salad.
  • Lunch: vegetable soup, whole grain bread.
  • Snack: Carrots with Humus.
  • Dinner: stewed vegetables with tofu.
• Bad: A carbohydrate block of white beans and fiber.
• Peculiarities: High fiber content, restriction of simple carbohydrates, the use of carbohydrates blocker to reduce carbohydrate absorption.

Example 3: Diet with an accent on intestinal health and probiotics

• Target: Improving digestion and metabolism.
• Diet:
  • Breakfast: Greek yogurt with berries and seeds of Chia.
  • Snack: kefir.
  • Lunch: a salad of a movie with vegetables and a dressing of olive oil and lemon juice.
  • Snack: sauerkraut.
  • Dinner: baked fish with vegetables cooked steamed.
• Bad: Probiotics.
• Peculiarities: The use of fermented products, high fiber content, probiotics to improve intestinal microflora.

Important: These examples are general recommendations. An individual food plan and the choice of dietary supplements should be agreed with a doctor or a nutritionist.

2.4 errors when combining diet and dietary supplements

• Dad diet replacement: Bades cannot replace a healthy diet.

• Incorrect choice of dietary supplement: The choice of dietary supplements should correspond to individual needs and goals.

• Dosage exceeding: Exceeding the recommended dosage of dietary supplements can lead to side effects.

• Ignoring contraindications: Before using dietary supplements, contraindications must be taken into account.

• Waiting for an instant result: Bades do not act instantly. To achieve the result, you need to follow a diet and play sports.

Section 3: Sports and dietary supplements: Improving the efficiency of training

3.1 influence of physical exercises on the process of losing weight

Physical exercises play an important role in the process of losing weight, since they contribute to:

• Calorie burning: Exercises increase calorie consumption, creating a calorie deficit necessary for weight loss.

• Increase in muscle mass: Exercises, especially strength training, contribute to an increase in muscle mass. The muscles consume more calories than fat, which leads to the acceleration of metabolism.

• Improving metabolism: Exercises improve metabolic processes in the body, contributing to more efficient use of energy.

• Improving mood: Exercises contribute to the development of endorphins that improve mood and reduce stress.

3.2 Types of physical exercises for weight loss

• Cardio-training: Running, swimming, cycling, walking. They contribute to the burning of calories and strengthening the cardiovascular system.

• Power training: Working with weights (dumbbells, rods, simulators). Contribute to an increase in muscle mass and acceleration of metabolism.

• Interval training: Alternating periods of high and low intensity. Effective for burning calories and improving endurance.

3.3 The role of dietary supplements in supporting sports achievements

Bades can be useful to support sports achievements and increase the efficiency of training, but should not be considered as replacing proper nutrition and regular training. They can help:

• Increase energy and endurance: Bades containing caffeine, creatine or beta-alanine can increase energy and endurance during training.

• Accelerate recovery: Dietary supplements containing amino acids (BCAA), glutamine or protein can accelerate recovery after training.

• Improve fat burning: Fat -burners can accelerate fat oxidation during training.

• Protect muscles from destruction: Dietary supplements containing amino acids (BCAA) or protein can protect the muscles from destruction during intense training.

3.4 Examples of the use of dietary supplements in combination with sports

Example 1: Cardio-training and fat burners

• Target: Acceleration of fat burning during cardio training.
• Bad: Fat -burner based on caffeine and green tea extract.
• Recommendations: Take a fat burner 30-60 minutes before training.

Example 2: Power training and protein

• Target: Increase in muscle mass and acceleration of recovery after training.
• Bad: Serum protein.
• Recommendations: Take protein after training to restore muscles.

Example 3: Interval training and creatine

• Target: Increased endurance and improving strength indicators.
• Bad: Creatine.
• Recommendations: Take creatine daily for a certain period of time (loading) or constantly in a lesser dosage.

Important: Before using dietary supplements in combination with sports, you need to consult a doctor or a sports nutritionist.

3.5 errors in combining sports and dietary supplements

• Replacement of dietary supplements: Bades cannot replace regular training.

• Incorrect choice of dietary supplement: The choice of dietary supplements should correspond to the type of training and goals.

• Dosage exceeding: Exceeding the recommended dosage of dietary supplements can lead to side effects.

• Ignoring contraindications: Before using dietary supplements, contraindications must be taken into account.

• Waiting for an instant result: Bades do not act instantly. To achieve the result, you need to train regularly and eat right.

Section 4: Choice of Bad: Criteria and Recommendations

4.1 Analysis of the composition of the dietary supplement: what to pay attention to

When choosing a dietary supplement, it is important to carefully study its composition and pay attention to the following factors:

• Active ingredients: Make sure that the active ingredients of Bad have scientific evidence of their effectiveness.

• Dosage: Make sure that the dosage of active ingredients corresponds to the recommended.

• Excipients: Pay attention to the auxiliary substances, such as fillers, dyes, preservatives. They must be safe for health.

• The presence of allergens: If you have an allergy, make sure that dietary supplement does not contain allergens.

• Certification: Make sure that the dietary supplement is certified and meets the safety requirements.

4.2 Reputation of the manufacturer: how to choose a reliable brand

When choosing a dietary supplement, it is important to pay attention to the reputation of the manufacturer.

• Study reviews: Read reviews about the manufacturer and its products on the Internet.

• Check the availability of certificates: Make sure that the manufacturer has the necessary certificates of conformity.

• Pay attention to the history of the company: Companies with a long history and a good reputation are usually more reliable.

• Look for quality control information: Find out what quality control measures are used in production.

4.3 Consultation with a doctor: a mandatory stage before the use of dietary supplements

Before using any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate your health status, identify contraindications and give recommendations on the choice of dietary supplements and its dosage.

4.4 Individual approach: taking into account the characteristics of the body and goals

The choice of dietary supplements should be individual and take into account the features of your body, your goals and preferences.

• Features of the body: Consider your physiological characteristics, such as age, gender, weight, presence of chronic diseases.

• Goals: Determine your goals: weight loss, increase in muscle mass, improvement of digestion, etc.

• Preferences: Consider your preferences regarding the form of the release of dietary supplements (capsules, tablets, powder, liquid) and taste.

4.5 Where to buy dietary supplements: pharmacies, specialized stores, online stores

Bad can be bought in pharmacies, specialized stores and online stores.

• Pharmacies: The advantage of pharmacies is that here you can get a pharmacist’s consultation.

• Specialized stores: Specialized stores usually present a wide range of dietary supplements and sports nutrition.

• Online stores: In online stores, you can find dietary supplements at lower prices, but you need to be careful when choosing a seller and checking the availability of certificates.

Important: When buying dietary supplements in online stores, make sure that the seller has a good reputation and provides information about the manufacturer and certification of the product.

Section 5: Alternative approaches to weight loss without dietary supplements

5.1 Conscious nutrition: portion control and food behavior

Conscious nutrition is an approach that is aimed at developing awareness regarding food and food behavior. He includes:

• Attention to feelings of hunger and saturation: Learn to recognize hunger and saturation signals and stop eating when you feel full.

• Slow chewing food: Eat slowly and carefully chew food.

• Avoiding abstracts during meals: Do not watch TV and do not read during meals.

• Portations control: Use smaller plates and measure portions.

• Refusal of automatic food consumption: Do not eat when you are bored or sad.

5.2 Improving physical activity: inclusion of movement in everyday life

Increasing physical activity does not necessarily mean exhausting training in the gym. You can include movement in your daily life:

• Walk on foot: Go to work, to the store, to the park.

• Go up the stairs: Refuse the elevator.

• Do charging: Do charging in the morning or during the day.

• Engage in active types of recreation: Roll on a bicycle, swim, dance.

5.3 Change in lifestyle: stress management and healthy sleep

Stress and lack of sleep can negatively affect weight.

• Manage stress: Use relaxation techniques, such as meditation, yoga, breathing exercises.

• Sleep enough: Sleep 7-8 hours a day.

5.4 Folk remedies: herbs and drinks to maintain metabolism

Some herbs and drinks can help maintain metabolism and control appetite.

• Green tea: Contains antioxidants and accelerates metabolism.

• Ginger: Improves digestion and accelerates metabolism.

• Cover: Regulates blood sugar.

• Lemon water: Improves digestion and helps to remove toxins.

Important: Before using folk remedies, you need to consult a doctor.

5.5 Psychological support: Work with motivation and self -esteem

Psychological support can help in the long -term process of losing weight.

• Set realistic goals: Do not set too ambitious goals.

• Reward yourself for success: Mark your achievements.

• Do not blame yourself for failures: Failures are part of the process.

• Contact a psychologist or psychotherapist: If it’s hard for you to cope yourself, contact a specialist.

Section 6: Prospects and the future of dietary supplements for weight loss

6.1 New research and development in the field

In the field of dietary supplements for weight loss, new research and development are constantly conducted. Scientists are looking for new active ingredients, improve the effectiveness of existing dietary supplements and develop new forms of release.

• Microbimic dietary supplements: Studies of the intestinal microbioma open up new opportunities for the development of dietary supplements aimed at improving metabolism and weight control.

• Personalized dietary supplements: Technologies are developing to create personalized dietary supplements taking into account the individual characteristics of the body.

• Nanotechnology in dietary supplements: Nanotechnologies are used to improve the absorption of active dietary supplements.

6.2 Bad regulation: trends and prospects

The regulation of dietary supplements is becoming increasingly strict. The authorities seek to increase the safety and efficiency of dietary supplements and protect consumers from unscrupulous manufacturers.

• Strengthening quality control: Control over the quality of the dietary supplement and the conformity of the declared composition is enhanced.

• Tighten the requirements for labeling: The requirements for the labeling of dietary supplements are clarified to provide consumers with more information about the composition and properties of the product.

• Advertising restriction: Restrictions on dietary supplements are introduced to prevent consumers.

6.3 Ethical aspects of the use of dietary supplements: Responsibility of consumers and manufacturers

The use of dietary supplements is associated with ethical aspects.

• Consumer responsibility: Consumers must be responsible for the choice and use of dietary supplements, study the composition, contraindications and consult a doctor.

• Responsibility of manufacturers: Manufacturers must provide reliable information about their products, comply with security requirements and not mislead consumers.

6.4 Future behind an integrated approach: diet, sport and conscious choice of dietary supplements

The future of weight loss is behind a complex approach, which includes healthy nutrition, regular physical exercises, stress management and a conscious choice of dietary supplements, if necessary and after consulting a doctor. Bades should be considered as an addition to a healthy lifestyle, and not as its replacement.