We lose weight wisely: a selection of effective dietary supplements

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We lose weight wisely: a selection of effective dietary supplements

Section 1: Understanding of dietary supplements and their role in weight loss

  1. What is dietary supplement (biologically active additives)?

    Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain normal or restoration of impaired body functions. They are not medicines, and their main goal is to supplement the diet and maintain health.

    • Differences between dietary supplements and drugs: The main difference is in the process of regulation and control. Medicines undergo strict clinical trials to confirm their effectiveness and safety, as well as to identify side effects. Bad is recorded in a simplified manner and do not require such large -scale research. Responsibility for safety and the quality of dietary supplements lies with the manufacturer. Medicines are intended for the treatment of diseases, and dietary supplements for the prevention and maintenance of health.
    • The composition of dietary supplements: The composition of dietary supplements can be very diverse and include vitamins, minerals, amino acids, herbs, plant extracts, probiotics, prebiotics, fatty acids, and other biologically active substances. It is important to carefully study the composition of the product before buying in order to make sure that there are no allergens and undesirable ingredients.
    • Bad output forms: Bad are produced in various forms: tablets, capsules, powders, fluids, chewing loafs, and others. The choice of form depends on personal preferences and ease of use.

  2. The role of dietary supplements in the process of losing weight:

    Bad can play an auxiliary role in the process of losing weight, but they are not a miraculous tool that can independently lead to weight loss. They should be considered as an addition to healthy nutrition, regular physical exercises and a healthy lifestyle.

    • Mechanisms for the action of dietary supplements that contribute to weight loss: Various dietary supplements can act in different ways:
      • Acceleration of metabolism: Some dietary supplements contain ingredients that stimulate metabolism, such as caffeine, green tea extract, capsaicin (from red pepper).
      • Reduced appetite: Other dietary supplements help reduce hunger and craving for food, for example, fiber, glucmannan, 5-HTP.
      • Blocking the assimilation of fats and carbohydrates: Some dietary supplements contain substances that prevent the absorption of fats or carbohydrates in the intestines, for example, chitosan, white beans extract.
      • Improving digestion: Probiotics and enzymes can improve digestion and absorption of nutrients, which can contribute to normalization of weight.
      • Improving energy and endurance: Some dietary supplements can increase energy and endurance levels, which allows you to engage in physical exercises more effectively.
    • The importance of an integrated approach: Effective weight loss requires an integrated approach, including:
      • Balanced nutrition: The use of a sufficient amount of protein, fiber, healthy fats and the limitation of simple carbohydrates and saturated fats.
      • Regular physical exercises: Cardione, strength training and other types of physical activity.
      • Sufficient sleep: The lack of sleep can violate the hormonal balance and lead to an increase in appetite.
      • Stress management: Chronic stress can contribute to weight gain.
      • Bad: As an auxiliary means to enhance the effect of diet and physical exercises.
    • Expectations from the use of dietary supplements: It is important to understand that dietary supplements are not a magic pill and cannot replace a healthy lifestyle. Realistic expectations will help to avoid disappointment. Reducing weight with dietary supplements usually occurs gradually and takes time.

  3. Criteria for choosing effective and safe dietary supplements:

    The choice of dietary supplements for weight loss is a responsible step that requires an attentive approach. Not all dietary supplements are equally effective and safe.

    • Studying the composition and ingredients: Carefully study the composition of the product. Make sure that there are no allergens, harmful additives and dubious ingredients. Give preference for dietary supplements with a natural composition. Check the availability of information about the dosage of each ingredient.
    • The presence of an evidence base: Look for dietary supplements whose effectiveness is confirmed by scientific research. Check the presence of references to research on the packaging or on the manufacturer’s website. Pay attention to research results and sample size.
    • Reputation manufacturer: Choose a dietary supplement from famous and reliable manufacturers who have a good reputation in the market. Study reviews about the manufacturer and its products. Pay attention to the availability of quality certificates.
    • Consumer reviews: Read the reviews of other consumers about dietary supplements. Pay attention to positive and negative reviews, as well as a general product assessment. Keep in mind that reviews can be subjective.
    • Consultation with a doctor or nutritionist: Before taking dietary supplements, be sure to consult a doctor or nutritionist. They will help you choose the right dietary supplement, taking into account your individual characteristics and health status. It is especially important to consult if you have any chronic diseases or you take medicines.
    • Certification and compliance with standards: Make sure that the dietary supplement is certified and complies with quality standards (for example, GMP). The presence of a certificate confirms that the product has undergone safety and quality.
    • Avoid dietary supplements with unproven effectiveness or dubious ingredients: Beware of dietary supplements that promise a quick and easy result without effort. Also avoid dietary supplements with ingredients that do not have proven effectiveness or can be harmful to health.

Section 2: Review of popular and effective dietary supplements for weight loss

  1. Fiber:

    Fiber is undigested dietary fiber that play an important role in maintaining the health of the digestive system and weight control.

    • The mechanism of action: Fiber increases the volume of food in the stomach, creating a feeling of satiety and reducing appetite. It also slows down sugar into the blood, which helps maintain a stable sugar level and prevents insulin’s jumps. In addition, fiber helps to normalize the intestinal function and eliminate toxins from the body.
    • Types of fiber:
      • Soluble fiber: Dissolves in water, forming a gel -like mass. Contained in oats, apples, citrus fruits, legumes. Helps reduce cholesterol and regulate blood sugar.
      • Insoluble fiber: It does not dissolve in water and increases the volume of feces, contributing to the normalization of the intestines. Contained in whole grain products, vegetables, fruits, bran.
    • Output forms: Fiber is available in various forms: powder, tablets, capsules, bran.
    • Dosage and method of application: The recommended daily dose of fiber is 25-35 grams. Take fiber should start gradually to avoid discomfort in the abdomen. Fiber can be added to water, juice, yogurt, porridge, soups.
    • Advantages: Reducing appetite, normalization of blood sugar, improving the intestinal, reducing cholesterol.
    • Disadvantages and contraindications: With excessive use of fiber, bloating, gases, constipation may occur. It is contraindicated in acute inflammatory diseases of the intestine, ulcer of the stomach and duodenum in the stage of exacerbation.
    • Examples of dietary supplement: “Siberian fiber”, “bran brans”, “psillium”.

  2. Glucomanan:

    Glucomannan is a soluble dietary fiber obtained from the roots of the cowing plant.

    • The mechanism of action: Glucomannan has a high ability to absorb water, forming a gel -like mass in the stomach, which fills the volume and creates a feeling of satiety. It also slows down the emptying of the stomach and reduces the rate of sugar sugar into the blood.
    • Output forms: Glucomannan is produced in the form of capsules, powder, tablets.
    • Dosage and method of application: The recommended dose of glucomannan is 1-3 grams per day, divided into several receptions. Glucomannan should be taken 30-60 minutes before meals, washed down with a large amount of water (at least 1 cup).
    • Advantages: Reduced appetite, reduction of cholesterol, normalization of blood sugar.
    • Disadvantages and contraindications: With improper use (without enough water), glucomannan can cause constipation, bloating, discomfort in the stomach. It is contraindicated in obstruction of the intestines, diseases of the esophagus, pregnancy and breastfeeding. It is not recommended to be taken simultaneously with drugs, as it can reduce their absorption.
    • Examples of dietary supplement: “Now Foods Glucomannan”, “Solgar Glucomannan”, “Doctor’s Best Glucomannan”.

  3. 5-HTP (5-hydroxyryptophan):

    5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter that regulates mood, appetite and sleep.

    • The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can lead to a decrease in appetite, improving the mood and normalization of sleep. The low level of serotonin is often associated with depression, anxiety and increased thrust for carbohydrates.
    • Output forms: 5-HTP is available in the form of capsules, tablets.
    • Dosage and method of application: The recommended dose of 5-HTP is 50-100 mg per day, divided into several techniques. Take 5-HTP on an empty stomach or 30 minutes before meals.
    • Advantages: Decreased appetite, improvement of mood, normalization of sleep, reduction in carbohydrate craving.
    • Disadvantages and contraindications: With high doses of 5-HTP, side effects can occur, such as nausea, diarrhea, headache, dizziness. It is contraindicated during pregnancy and breastfeeding, taking antidepressants, liver and kidney diseases. It is not recommended to take 5-HTP simultaneously with alcohol.
    • Examples of dietary supplement: “Now Foods 5-HTP”, “Solgar 5-HTP”, “Nature’s Bounty 5-HTP”.

  4. Green tea extract:

    Green tea extract contains polyphenols, in particular epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties.

    • The mechanism of action: EGCG stimulates thermogenesis (the process of heat production by the body), which leads to an increase in calories. It can also increase fat oxidation and reduce blood cholesterol. Caffeine contained in green tea extract also helps to accelerate metabolism.
    • Output forms: Green tea extract is available in the form of capsules, tablets, powder.
    • Dosage and method of application: The recommended dose of green tea extract is 300-500 mg per day, divided into several techniques. Take green tea extract during meals.
    • Advantages: Acceleration of metabolism, increase in calories, increased oxidation of fats, reduction of cholesterol, antioxidant protection.
    • Disadvantages and contraindications: Green tea extract can cause side effects, such as insomnia, nervousness, headache, rapid heartbeat, discomfort in the stomach. It is contraindicated during pregnancy and breastfeeding, heart diseases, increased sensitivity to caffeine. It is not recommended to take green tea extract simultaneously with alcohol.
    • Examples of dietary supplement: “Now Foods Green Tea Extract”, “Doctor’s Best Green Tea Extract”, “Life Extension Mega Green Tea Extract”.

  5. L-Carnitin:

    L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.

    • The mechanism of action: L-carnitine helps the body use fats as a source of energy, which can help reduce weight and increase endurance during physical exercises.
    • Output forms: L-carnitine is available in the form of capsules, tablets, liquids, powder.
    • Dosage and method of application: The recommended dose of L-carnitine is 500-2000 mg per day, divided into several doses. L-carnitine should be taken 30-60 minutes before training.
    • Advantages: Increase in fat consumption, increased energy and endurance, improvement of recovery after training.
    • Disadvantages and contraindications: At high doses, L-carnitine can cause side effects, such as nausea, diarrhea, vomiting, heartburn, unpleasant smell of the body. It is contraindicated in diseases of the kidneys, thyroid, pregnancy and breastfeeding.
    • Examples of dietary supplement: “Now Foods L-Carnitine”, “Solgar L-Carnitine”, “MRM L-Carnitine”.

  6. CLA (conjugated linoleic acid):

    Cla is a group of linoleic acid isomers, which is an indispensable fatty acid.

    • The mechanism of action: CLA can help reduce body fat and increase muscle mass. It can also improve insulin sensitivity and reduce blood cholesterol. The mechanism of action CLA has not been fully studied, but it is assumed that it affects the metabolism of fats and carbohydrates.
    • Output forms: Cla is available in the form of capsules.
    • Dosage and method of application: The recommended dose of CLA is 3-6 grams per day, divided into several doses. Take CLA while eating.
    • Advantages: Reducing body fat, increase muscle mass, improve insulin sensitivity, cholesterol decrease.
    • Disadvantages and contraindications: Cla can cause side effects, such as nausea, diarrhea, and discomfort in the abdomen. Contraindicated during pregnancy and breastfeeding, liver diseases. It is not recommended to take CLA simultaneously with anticoagulants.
    • Examples of dietary supplement: “Now Foods CLA”, “Solgar CLA”, “Optimum Nutrition CLA”.

  7. Hitosan:

    Chitosan is a polysaccharide obtained from crustacean shells.

    • The mechanism of action: Chitosan is associated with fats in the digestive tract, preventing their assimilation. It forms a complex with fats, which is excreted from the body with feces.
    • Output forms: Chitosan is available in the form of capsules, tablets.
    • Dosage and method of application: The recommended dose of chitosan is 1-3 grams per day, divided into several doses. Gitosan should be taken immediately before food containing fats.
    • Advantages: Decrease in fat assimilation, reduction of cholesterol.
    • Disadvantages and contraindications: Chitosan can cause side effects, such as constipation, bloating, discomfort in the stomach. It can also prevent the assimilation of fat -soluble vitamins (A, D, E, K) and some drugs. It is contraindicated in allergies to crustaceans, pregnancy and breastfeeding. It is not recommended to take chitosan simultaneously with fat -soluble vitamins or drugs.
    • Examples of dietary supplement: “Now Foods Chitosan”, “Solgar Chitosan”, “Natrol Chitosan”.

  8. Probiotics:

    Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner.

    • The mechanism of action: Probiotics support the balance of intestinal microflora, improve digestion, strengthen immunity and can help reduce weight. Dysbiosis (impaired intestinal microflora) can lead to a slowdown in metabolism, an increase in calorie absorption and inflammation, which contributes to weight gain.
    • Output forms: Probiotics are produced in the form of capsules, tablets, powder, liquid, yogurt.
    • Dosage and method of application: The dosage of probiotics depends on the strain and the concentration of bacteria. Take probiotics on an empty stomach or 30 minutes before meals, washed down with water.
    • Advantages: Improving digestion, strengthening immunity, normalization of weight.
    • Disadvantages and contraindications: In rare cases, probiotics can cause side effects, such as bloating, gases, diarrhea. It is contraindicated in acute pancreatitis, severe immunodeficiency.
    • Examples of dietary supplement: “Now Foods Probiotic-10”, “Culturelle Probiotic”, “Garden of Life Dr. Formulated Probiotics”.

  9. Enzymes (enzymes):

    Enzymes are biological catalysts that accelerate chemical reactions in the body, including the breakdown of food into simpler components.

    • The mechanism of action: Enzymes help to improve digestion and absorption of nutrients. The lack of enzymes can lead to bloating, gas, constipation and other digestive problems, which can contribute to weight gain. The intake of enzymes can improve the breakdown of proteins, fats and carbohydrates, which facilitates their absorption and prevents food delay in the intestines.
    • Output forms: Enzymes are produced in the form of capsules, tablets.
    • Dosage and method of application: The dosage of enzymes depends on their composition and concentration. Enzymes should be taken immediately before meals or during meals.
    • Advantages: Improving digestion, assimilation of nutrients, reducing swelling of the abdomen and gases.
    • Disadvantages and contraindications: In rare cases, enzymes can cause side effects, such as nausea, diarrhea, allergic reactions. It is contraindicated in acute pancreatitis, exacerbation of peptic ulcer of the stomach and duodenum.
    • Examples of dietary supplement: “Now Foods Super Enzymes”, “Digest Gold”, “Source Naturals Essential Enzymes”.

  10. Caffeine:

    Caffeine is a stimulator of the central nervous system, which is found in coffee, tea, guaran, mat and other plants.

    • The mechanism of action: Caffeine stimulates metabolism, increases energy and concentration, and can also suppress appetite. It can also increase thermogenesis and oxidation of fats.
    • Output forms: Caffeine is available in the form of tablets, capsules, powder, drinks.
    • Dosage and method of application: The recommended dose of caffeine is 100-400 mg per day. Caffeine should be taken in the morning or in the morning to avoid sleep problems.
    • Advantages: Acceleration of metabolism, increased energy and concentration, suppression of appetite.
    • Disadvantages and contraindications: Caffeine can cause side effects, such as insomnia, nervousness, anxiety, heart heartbeat, headache, nausea. It is contraindicated during pregnancy and breastfeeding, heart diseases, increased anxiety, insomnia. It is not recommended to use caffeine in large quantities or before bedtime.
    • Examples of dietary supplement: “Now Foods Caffeine”, “ProLab Caffeine”, “NutraKey Caffeine”.

Section 3: Rules for admission of dietary supplements and precautions

  1. Dad Admission Rules:

    • Strictly follow the instructions: Carefully read the instructions for dietary supplements and strictly observe the recommended dosage and the method of use. Do not exceed the recommended dose, as this can lead to side effects.
    • Take dietary supplement in accordance with the recommendations of a doctor or nutritionist: If you have any diseases or you take medications, be sure to consult a doctor or a nutritionist before taking dietary supplements.
    • Take dietary supplement while eating or after eating: Some dietary supplements are recommended to be taken during food or after eating to improve their absorption and reduce the risk of side effects.
    • Drink dietary supplements with enough water: Drink dietary supplements with a sufficient amount of water (at least 1 cup) to facilitate their passage along the digestive tract and improve absorption.
    • Do not take dietary supplement at the same time as other drugs or dietary supplements: Some dietary supplements can interact with drugs or other dietary supplements, which can lead to undesirable side effects. If you take medications or other dietary supplements, be sure to consult a doctor or nutritionist before taking new dietary supplements.
    • Follow your condition: During the reception of dietary supplements, carefully monitor your condition and mark any changes in well -being. If you notice any side effects, immediately stop taking dietary supplements and consult a doctor.
    • Do not take dietary supplement for a long time without consulting a doctor: A long reception of some dietary supplements can lead to the addiction or development of side effects. Do not take dietary supplement for a long time without consulting a doctor or nutritionist.
    • Keep dietary supplement in accordance with the instructions: Keep dietary supplement in a dry, cool place, protected from light and inaccessible to children.

  2. Precautions:

    • Do not take dietary supplement during pregnancy and breastfeeding: Most dietary supplements are not recommended to be taken during pregnancy and breastfeeding, since their safety is not established for the mother and baby.
    • Do not give dietary supplies to children without consulting a doctor: Children are not recommended to give dietary supplements without consulting a doctor, since their body is more sensitive to the effects of biologically active substances.
    • Be careful in the presence of chronic diseases: If you have any chronic diseases, be sure to consult a doctor before taking dietary supplements. Some dietary supplements can worsen the condition with certain diseases.
    • Pay attention to allergic reactions: If you have an allergy to any products or substances, carefully study the composition of dietary supplements before buying. Do not take dietary supplement if their composition contains allergens.
    • Do not trust advertising promising a quick and easy result: Beware of dietary supplements that promise a quick and easy result without effort. Effective weight loss requires an integrated approach, including a balanced diet, regular physical exercises and a healthy lifestyle.
    • Buy dietary supplements only in reliable places: Buy dietary supplements only in pharmacies or specialized stores that have a good reputation and offer certified products. Do not buy dietary supplements from dubious sellers or on the Internet, as it can be a fake or poor -quality product.
    • Do not rely only on dietary diet: Bad can be a useful addition to a healthy lifestyle, but they cannot replace it. Do not rely only on dietary diet, but adhere to a balanced diet, regularly engage in physical exercises and lead a healthy lifestyle.
    • Stop taking dietary supplements if you feel bad: If you feel bad after taking dietary supplements, immediately stop taking it and consult a doctor.

Section 4: Interaction of dietary supplements with drugs

  1. The importance of accounting for interaction:

    The interaction of dietary supplements with drugs is a potential problem that can lead to a decrease in the effectiveness of drugs, strengthen their side effects or the occurrence of new side effects. It is important to consider the possibility of interaction between dietary supplements with drugs, especially if you take several drugs at the same time.

  2. Examples of interactions:

    • Varfarin and vitamin K: Vitamin K can reduce the effectiveness of warfarin, anticoagulant used to prevent blood clots.
    • Antidepressants and 5-HTP: 5-HTP can enhance the effect of antidepressants, which can lead to serotonin syndrome, a dangerous state, characterized by anxiety, excitement, tremor, muscle spasms and other symptoms.
    • Antidiabetic drugs and chrome: Chrome can enhance the effect of antidiabetic drugs, which can lead to hypoglycemia (a decrease in blood sugar).
    • Antibiotics and probiotics: Antibiotics can destroy beneficial bacteria in the intestines, reducing the effectiveness of probiotics. It is recommended to take probiotics after a course of antibiotics.
    • Preparations for reducing cholesterol and chitosan: Chitosan can reduce the absorption of drugs to reduce cholesterol, which reduces their effectiveness.

  3. How to avoid interaction:

    • Tell the doctor about all the dietary supplements: Tell your doctor about all the dietary supplements that you accept, including the dosage and frequency of admission. This will help the doctor evaluate the risk of dietary supplements with the drugs that he prescribes to you.
    • Consult with the pharmacist: The pharmacist can also help you evaluate the risk of dietary supplements with drugs. He can check if there are any well-known interactions between dietary supplements and the medicines that you take.
    • Study information about dietary supplements: Before you start taking dietary supplements, carefully study the product information, including the composition, dosage, method of use, contraindications and possible side effects. Pay attention to warnings about drug interaction.
    • Start with a low dose: Start taking a low dose dietary supplement and gradually increase it to evaluate your tolerance and reduce the risk of side effects.
    • Follow your condition: During the reception of dietary supplements, carefully monitor your condition and mark any changes in well -being. If you notice any side effects, immediately stop taking dietary supplements and consult a doctor.
    • Divide the intake of dietary supplements and drugs: If possible, divide the intake of dietary supplements and medicines for several hours to reduce the risk of interaction.

Section 5: Alternative approaches to weight loss (without dietary supplements)

  1. Balanced nutrition:

    A balanced diet is the basis of healthy weight loss.

    • The basics of a balanced diet for weight loss:
      • Calorie restriction: Creating calories deficit by reducing calories’ consumption or increasing calorie consumption.
      • Increased protein consumption: Protein promotes saturation, preservation of muscle mass and acceleration of metabolism.
      • Increase in fiber consumption: Fiber promotes saturation, normalization of the intestinal and regulation of blood sugar.
      • Limiting simple carbohydrates: Simple carbohydrates (sugar, sweets, baking) are quickly absorbed and can lead to blood sugar and weight gain.
      • Restriction of saturated and trans fats: Saturated and trans-fats are contained in fatty varieties of meat, dairy products, fried dishes and can help increase cholesterol and weight gain.
      • Eating of healthy fats: Useful fats (mononasized and polyunsaturated) are contained in avocados, nuts, seeds, olive oil and can help reduce cholesterol and improve heart health.
      • Sufficient amount of water: Water helps to accelerate metabolism, suppress appetite and improve digestion.
    • Examples of healthy products for weight loss:
      • Protein: Chicken breast, turkey, fish, eggs, tofu, legumes.
      • Fiber: Vegetables, fruits, whole grain products, bran.
      • Useful fats: Avocado, nuts, seeds, olive oil.
      • Complex carbohydrates: Kinoa, buckwheat, oatmeal, brown rice.
    • Lighting meals planning tips:
      • Plan your food meals in advance: Plan your food tricks in advance to avoid overeating and make a healthier choice of products.
      • Prepare food at home: Cooking at home allows you to control the composition and calorie content of dishes.
      • Take snacks with you: Take healthy snacks with you to avoid hunger and overeating harmful products.
      • Read the labels on products: Carefully read the labels on the products to find out their composition and calorie content.
      • Do not skip food meals: Do not skip food meals, as this can lead to overeating in the future.

  2. Regular physical exercises:

    Regular physical exercises are an important component of healthy weight loss and maintaining health in general.

    • Types of physical exercises for weight loss:
      • Cardione: Cardial loads (running, swimming, cycling, walking) burn calories and improve heart health.
      • Power training: Power training (weight lifting, exercises with its own weight) increase muscle mass, which accelerates metabolism and helps burn more calories even at rest.
      • Interval training: Interval training (alternation of periods of high and low intensity) burning

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