Comparison of dietary supplements for weight loss: What is more effective?

Comparison of dietary supplements for weight loss: What is more effective?

I. Introduction to the world of dietary supplements for weight loss

Biologically active additives (dietary supplements) for weight loss filled the market, promising wonderful results without much effort. From the blockers of fats and carbohydrates to thermogenes and suppressors of appetite, the variety of the proposed funds is stunned. However, before rushing into the pool of promises, it is important to figure out what dietary supplements are, how they work (or do not work), and what risks are associated with their use.

II. What is dietary supplements and how do they differ from drugs?

Unlike medicines, dietary supplements do not go through strict clinical trials before admission. Their goal is to supplement the diet and support general health, and not treat diseases. The regulation of dietary supplements is less strict, which allows manufacturers to produce products with unproven efficiency and potentially dangerous ingredients to the market.

• Regulation: Medicines are regulated by state bodies that control their safety, efficiency and quality. Bades are regulated less strictly, which increases the risk of impurities in them, inconsistencies with the declared composition and inefficiency.
• Clinical trials: Medicines must undergo strict clinical trials to prove its effectiveness and safety. Bades often do not require such tests, which complicates the assessment of their real benefits and risks.
• Health benefits: Medicines can make statements about the treatment or prevention of diseases, backed up by scientific data. Bades cannot make such statements, but may declare support for general health or certain functions of the body.
• Composition: The composition of the drugs is accurately controlled and must correspond to the declared. The composition of dietary supplements can vary, and there is no guarantee that they contain what is indicated on the label.

III. The main types of dietary supplements for weight loss and the mechanisms of their action

There are many different types of dietary supplements for weight loss, each of which promises different results. It is important to understand how they work (or claim that they work) and what are potential risks associated with their use.

1. Thermogenics: These additives contain ingredients, which are claimed to increase body temperature and accelerate metabolism. These include caffeine, green tea extract, synephrine and capsaicin.

   • The mechanism of action: It is assumed that thermogenics stimulate the nervous system, increasing heat production and calorie burning.
   • Efficiency: The effectiveness of thermogenics varies. Some studies show that caffeine and green tea extract can slightly accelerate metabolism, but the effect is usually small and temporary.
   • Risks: Thermogenics can cause side effects, such as anxiety, insomnia, a rapid heartbeat, an increase in blood pressure and gastrointestinal disorders. People with heart disease, high blood pressure or anxiety disorders should avoid them.

2. Fat blockers: These additives, such as chitosan, claim that they block the absorption of fats in the intestines.

   • The mechanism of action: Fat blockers are associated with fats in the digestive tract, preventing them from sucking into the blood. Unlucky fats are excreted from the body with feces.
   • Efficiency: Evidence of the effectiveness of fat blockers is limited. Some studies show that they can slightly reduce fat absorption, but the effect is usually small and does not lead to a significant weight loss.
   • Risks: Fat blockers can cause side effects, such as flatulence, diarrhea, fecal incontinence and violation of the absorption of fat -soluble vitamins.

3. Carbohydrate blockers: These additives, such as white beans extract, argue that they block the absorption of carbohydrates in the intestines.

   • The mechanism of action: Carbohydrate blockers inhibit the enzyme alpha amylase, which breaks down carbohydrates in the digestive tract. This reduces the amount of carbohydrates that are absorbed into the blood.
   • Efficiency: Evidence of the effectiveness of carbohydrate blockers is limited. Some studies show that they can slightly reduce carbohydrate absorption, but the effect is usually small and does not lead to a significant weight loss.
   • Risks: Carbohydrate blockers can cause side effects, such as flatulence, diarrhea and gastrointestinal disorders.

4. Suppliers of appetite: These additives, such as glucmannan and 5-HTP, claim to reduce appetite and hunger.

   • The mechanism of action: Glucomannan is a soluble fiber that swells in the stomach, creating a feeling of satiety. 5-HTP is the predecessor of serotonin, neurotransmitter, who plays a role in the regulation of appetite.
   • Efficiency: Glucomannan can slightly reduce appetite and contribute to weight loss if used before eating with sufficient water. The effectiveness of 5-HTP as an suppressor of appetite is less proved.
   • Risks: Glucomannan can cause side effects, such as flatulence, bloating and constipation. 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache.

5. Diuretics and laxatives: Some dietary supplements contain diuretic and laxative ingredients, which, approve, help to remove excess water and waste from the body.

   • The mechanism of action: Diuretics increase the excretion of water in urine, and laxatives stimulate the intestines, contributing to emptying.
   • Efficiency: Diuretic and laxatives can lead to temporary weight loss due to water loss and intestinal contents, but they do not affect the amount of fat in the body.
   • Risks: Diuretic and laxatives can cause dehydration, electrolyte imbalance, muscle cramps and constipation. Long -term use of laxatives can lead to dependence.

6. Addresses affecting blood sugar: These include chrome and Berberin. They argue that they improve insulin sensitivity and regulate blood sugar, which can potentially reduce craving for sweets and help reduce weight.

   • The mechanism of action: Chrome is believed to improve the effect of insulin, hormone, which regulates blood sugar. Berberin can improve insulin sensitivity and reduce blood sugar.
   • Efficiency: Some studies show that chrome can slightly improve blood sugar control in people with type 2 diabetes. Berberin also showed promising results in a decrease in blood sugar and cholesterol.
   • Risks: Chrome can cause side effects, such as headache, insomnia and irritability. Berberin can cause side effects, such as nausea, diarrhea and constipation. He can also interact with some drugs.

7. CLA (conjugated linoleic acid): CLA is fatty acid, which is claimed to reduce the fat weight of the body and increases muscle mass.

   • The mechanism of action: It is believed that CLA affects the metabolism of fat, reducing the accumulation of fat and increasing its combustion.
   • Efficiency: Evidence of CLA efficiency in weight loss is limited and contradictory. Some studies show that Cla can slightly reduce the fat weight of the body, but other studies have not shown any effect.
   • Risks: Cla can cause side effects, such as stomach disorder, nausea and diarrhea.

8. L-Carnitin: L-carnitine is an amino acid that plays a role in the transportation of fatty acids to mitochondria, where they are burned for energy.

   • The mechanism of action: It is believed that L-carnitine increases fat burning, facilitating the transportation of fatty acids to mitochondria.
   • Efficiency: Evidence of the efficiency of L-carnitine in weight loss is limited. Some studies show that L-carnitine can slightly increase fat burning, but other studies have not shown any effect.
   • Risks: L-carnitine can cause side effects, such as nausea, vomiting, diarrhea and the smell of fish from the body.

IV. Ingredients that cause special concern

Some ingredients contained in dietary supplements cause special concern due to their potential danger and lack of evidence of effectiveness.

1. Sibutramine: Sibutramine is a drug that was previously used to treat obesity, but was withdrawn from the market in many countries due to the risk of cardiovascular diseases. However, it is still illegally added to some dietary supplements for weight loss.

   • Risks: Sibutramin can cause serious side effects, such as an increase in blood pressure, a rapid heartbeat, a stroke and a heart attack.

2. Rimantoban: Ryantoban is a drug that blocks cannabinoid receptors in the brain. He was removed from the market due to the risk of depression and suicidal thoughts. However, it is still illegally added to some dietary supplements for weight loss.

   • Risks: Ryantoban can cause serious side effects, such as depression, anxiety, suicidal thoughts and psychosis.

3. Dinitrophenol (DNP): DNP is an industrial chemical that was used as a dietary diet, but it is extremely dangerous and can be fatal even in small doses.

   • Risks: DNP can cause overheating, dehydration, damage to organs, to whom death.

4. Ephcedra: Ephedra is a stimulant that was previously used as a dietary diet, but was prohibited in many countries due to the risk of cardiovascular diseases.

   • Risks: The ephedra can cause serious side effects, such as an increase in blood pressure, a rapid heartbeat, a stroke and a heart attack.

5. Hidden ingredients: Many dietary supplements for weight loss contain hidden ingredients that are not indicated on the label. These ingredients can be dangerous or interact with other drugs.

V. The effectiveness of dietary supplements for weight loss: what do research say?

In general, evidence of the effectiveness of dietary supplements for weight loss is limited and contradictory. Many studies show that dietary supplements can slightly contribute to weight loss, but the effect is usually small and not long -term. Moreover, many studies have methodological disadvantages, which complicates the assessment of the true effectiveness of dietary supplements.

• Meta-analyzes and systematic reviews: Meta-analyzes and systematic reviews that combine the results of several studies often show that dietary supplements have only a slight effect on weight.
• Individual research: Individual studies can show different results, depending on the design of the study, the doses and characteristics of the participants.
• Long -term effectiveness: Most studies of dietary supplements for weight loss are carried out over a short period of time (several weeks or months). The long -term effectiveness of dietary supplements is often not known.

VI. Risks and side effects of dietary supplements for weight loss

The use of dietary supplements for weight loss is associated with a number of risks and side effects.

• Side effects: Bades can cause various side effects, such as nausea, vomiting, diarrhea, constipation, headache, insomnia, anxiety, a rapid heartbeat and an increase in blood pressure.
• Interaction with drugs: Bades can interact with other drugs, which can lead to serious side effects. It is important to inform the doctor about all the dietary supplements you accept.
• Inaccurate information: Many dietary supplements make false statements about health benefits, which can mislead consumers.
• Pollution: Bades can be polluted by heavy metals, pesticides or other hazardous substances.
• Lack of quality control: The production of dietary supplements is regulated less strictly than the production of drugs, which increases the risk of poor -quality products on the market.
• Masks of serious health problems: The use of dietary supplements for weight loss can disguise serious health problems that require treatment.

VII. How to choose a safe and potentially effective dietary supplement (if necessary)

If you still decide to try dietary supplements, it is important to do it safely and consciously.

1. Consult a doctor: Before taking any dietary supplement, consult a doctor, especially if you have any diseases or you take any medicine.
2. Learn the ingredients: Carefully study the list of ingredients and make sure that you understand what these substances are and what are their potential risks and side effects.
3. Choose proven brands: Choose dietary supplements from famous brands that have a good reputation and undergo independent testing.
4. Check the availability of certificates: Look for dietary supplements that are certified by independent organizations such as NSF International or USP, which check the quality and purity of products.
5. Avoid dietary supplements with dubious ingredients: Avoid dietary supplements that contain the ingredients that cause special concern, such as Sibutramin, Rimantoban, DNP and Ephedra.
6. Do not believe the promises of miracles: Be skeptical to dietary supplements who promise quick and easy results. Losing weight is a complex process that requires time, effort and a healthy lifestyle.
7. Start with a low dose: Start with a low dose of bad and gradually increase it, if necessary, to evaluate tolerance.
8. Follow your health: Carefully follow your health and inform the doctor about any side effects.
9. Do not use dietary supplements as a replacement for a healthy lifestyle: Bades should not replace a healthy diet and regular physical exercises.

VIII. Alternatives for dietary badam for weight loss

Instead of relying on dietary supplements, there are safer and more effective ways to lose weight.

1. Healthy diet: Focus on the use of whole, unprocessed products, such as fruits, vegetables, whole grains, low -fat meat and fish. Limit the consumption of processed products, sugar, saturated and trans fats.
2. Regular physical exercises: Strive at least 150 minutes of moderate or 75 minutes of intensive physical activity per week. Include both cardio and strength training in your program.
3. Dream: Get enough sleep (7-8 hours a day). The lack of sleep can disrupt the hormonal balance and lead to weight gain.
4. Stress management: Learn to manage stress with the help of relaxation techniques, such as yoga, meditation or walking in nature.
5. Contact a doctor or a nutritionist: A doctor or nutritionist can help you develop an individual weight loss plan taking into account your needs and health status.
6. Psychological support: If you have problems with overeating or other psychological problems that prevent you from losing weight, contact a psychologist or psychotherapist.

IX. Conclusion

Dietary dietary supplements are not a miraculous tool and should not be used as a replacement for a healthy diet and regular physical exercises. Before taking any dietary supplements, you need to consult a doctor and carefully study the ingredients and potential risks. Alternative methods of losing weight, such as a healthy diet, regular physical exercises and stress management, are safer and more effective. It is important to remember that losing weight is a long -term process that requires time, effort and devotion to the cause.