Dietary diets for weight loss for women: Features and choice

Dietary diets for weight loss for women: Features and choice

I. Understanding of dietary supplements and weight loss

1. What are dietary supplements (biologically active additives)?

   Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as enhancing the food value of the product. They are not drugs, but are additives to food designed to adjust nutrient deficiency or have a certain physiological effect on the body. Bades are available in various forms: tablets, capsules, powders, liquids, extracts, etc.

   It is important to understand that the regulation of dietary supplements differs from the regulation of drugs. Bades do not pass clinical trials in the same volume as drugs and their effectiveness and safety can not be sufficiently studied. The responsibility for the safety of dietary supplements lies, first of all, on the manufacturer.

2. The role of dietary supplements in weight loss: opportunities and restrictions.

   Dietary dietary supplements can play an auxiliary role in the process of weight loss, but are not a miraculous tool. They cannot replace a balanced diet, regular physical exercises and a healthy lifestyle. Bad can have the following effect:

   • Reduced appetite: Some dietary supplements contain ingredients that contribute to saturation and reduce hunger, which can lead to a decrease in calories consumption.
   • Acceleration of metabolism: Some components of dietary supplements can stimulate metabolic processes, increasing energy consumption and promoting fat burning.
   • Blocking the assimilation of fats and carbohydrates: There are dietary supplements that declare their ability to block the enzymes necessary for digesting fats and carbohydrates, thereby reducing their assimilation.
   • Front elimination: Some dietary supplements have a diuretic effect, contributing to the elimination of excess fluid from the body and reducing swelling.
   • Improving digestion: Bades containing probiotics or digestive enzymes can improve digestion and absorption of nutrients.

   However, it is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the dosage and composition of the product. In addition, some dietary supplements may have side effects and contraindications, so before their use it is necessary to consult a doctor. It is not worth expecting a significant weight loss only due to the receipt of dietary supplements. They should be used in combination with other measures aimed at weight loss.

3. Why do women more often turn to dietary diets?

   There are several reasons why women more often than men turn to dietary diets:

   • Social pressure and beauty standards: Women are more often subjected to social pressure related to the appearance and compliance with certain beauty standards, which can lead to the desire for rapid and easy weight loss.
   • Hormonal changes: Women experience hormonal changes throughout life, such as the menstrual cycle, pregnancy, childbirth and menopause, which can affect weight and metabolism. Bades can be perceived as a way to cope with these changes.
   • Diets and restrictions: Women often resort to various diets and restrictions on nutrition, which can lead to a deficiency of nutrients. Bades can be used to compensate for these deficits.
   • Marketing: Manufacturers of dietary supplements often orient their advertising on women, emphasizing the advantages of products for women’s health and figure.
   • Emotional nutrition: Women are more often than men prone to emotional nutrition when food is used to relieve stress and negative emotions. Bades can be perceived as a way of controlling appetite and food habits.

II. Classification of dietary supplements for women

1. By the mechanism of action:

   • Anorectic (suppressors of appetite):

     These dietary supplements affect the central nervous system, reducing the feeling of hunger and promoting saturation. They can contain ingredients such as:

     • Sibutramin (prohibited): It was previously used in some dietary supplements, but was prohibited due to serious side effects, such as an increase in blood pressure, rapid heartbeat and insomnia. It is important to check the composition of the dietary supplements in order to avoid the purchase of products containing sibutramin.
     • Pcentermine (drug, not dietary supplement): It is a medicine and is released according to the prescription of the doctor. It also affects the central nervous system, reducing appetite.
     • Hudia Gordonii Hudia Gordoni: Cactus from South Africa, traditionally used to suppress appetite. The effectiveness of the Gordoni Hudoi in dietary supplements has not been proven and causes disputes. Many products marked as “Hoodia Gordonii” may contain little or not contain an active ingredient at all.
     • 5-HTP (5-hydroxyryptophan): The predecessor of serotonin, a neurotransmitter who plays a role in the regulation of mood and appetite. An increase in serotonin levels can help reduce appetite and reduce carbohydrate thrust.
     • Glucomanan: Soluble dietary fiber, which absorbs water in the stomach, creating a feeling of satiety. It can help reduce calorie intake, slow down the emptying of the stomach and regulate blood sugar.
     • Green coffee extract: Contains chlorogenic acid, which can affect glucose and fat metabolism, as well as reduce appetite.

     Risks: Anorectiics can have serious side effects, especially those that affect the central nervous system. They can cause increased anxiety, insomnia, a rapid heartbeat, an increase in blood pressure, and even cardiovascular problems. Dietary supplements containing Sibutramine or its analogues are a particular danger. Even softer anorectic, such as glucomannan, can cause bloating, constipation or diarrhea.

   • Thermogenics (metabolism stimulants):

     These dietary supplements increase body temperature and accelerate metabolism, which leads to an increase in energy consumption and fat burning. They usually contain stimulants, such as:

     • Caffeine: It stimulates the central nervous system, increases energy and accelerates metabolism. Caffeine can also have a diuretic effect.
     • Green tea extract: Contains caffeine and polyphenols, such as Epagallocatechin Gallat (EGCG), which can accelerate metabolism and promote fat burning.
     • Sinefrin (Citrus aurantium): A stimulator similar to ephedrine, but with less pronounced side effects. Sinefrin can increase metabolism and contribute to burning fat. However, its safety with prolonged use has not been completely studied.
     • Капсаицин (potato): Active chili pepper ingredient, which can increase thermogenesis and promote fat burning.
     • L-Carnitin: The amino acid that is involved in the transportation of fatty acids to mitochondria, where they are used to produce energy. L-carnitine can improve the use of fat as a fuel, but its efficiency for weight loss remains controversial.

     Risks: Thermogenics can cause side effects associated with the stimulation of the central nervous system, such as anxiety, insomnia, rapid heartbeat, an increase in blood pressure and trembling. They are not recommended for people with cardiovascular diseases, high blood pressure, anxiety disorders or sleep disorders. Excessive use of thermogenics can lead to serious health problems.

   • Fat and carbohydrates blockers:

     These dietary supplements prevent the absorption of fats and carbohydrates in the intestines, thereby reducing the number of calories entering the body. They contain ingredients such as:

     • Hitosan: It is made of chitin contained in the shells of crustaceans. Chitosan binds fats in the intestines, preventing their absorption. However, its efficiency for weight loss is limited.
     • White beans extract (Phaseolus vulgaris): Contains inhibitors of alpha-amylase, an enzyme that breaks down carbohydrates. By blocking alpha-amilasis, white beans extract can reduce carbohydrate absorption.
     • Orlistat (drug, not dietary supplements): It is a medicine and is released according to the prescription of the doctor. It blocks lipaza, an enzyme that breaks down fats. Orlistat significantly reduces the absorption of fats, but can cause unpleasant side effects, such as fat stools, diarrhea and fecal incontinence.

     Risks: Fat blockers can cause side effects associated with digestion, such as bloating, gases, diarrhea and fecal incontinence. They can also prevent the assimilation of fat -soluble vitamins (a, d, e, k), which can lead to a deficiency of these vitamins. People with intestinal diseases should avoid taking fat blockers.

   • Diuretics and laxatives:

     These dietary supplements contribute to the removal of fluid and intestinal contents from the body, creating a temporary effect of weight loss. They contain ingredients such as:

     • Herbs with a diuretic effect: For example, parsley, dandelion, bear ears.
     • Herbs with a laxative effect: For example, Senna, Krushina, Aloe.

     Risks: Diuretic and laxative dietary supplements do not contribute to a real weight loss, but only remove water and the contents of the intestines. They can cause dehydration, an imbalance of electrolytes (potassium, sodium), constipation (after the cessation of the intake of laxatives), weakness and dizziness. Long -term use of diuretic and laxatives can lead to serious health problems, including damage to the kidneys and intestines.

   • Bades affecting the hormonal balance:

     Some dietary supplements declare their ability to influence hormonal balance, for example, to the level of estrogen or cortisol, which can help reduce weight. However, the effectiveness and safety of such dietary supplements is often not proved. Examples:

     • DHEA (dehidroepandrosterone): The hormone that is produced by the adrenal glands. Dhea can affect the level of testosterone and estrogen. Some studies have shown that DHEA can help reduce weight and increase muscle mass, but additional studies are needed. Reception of DHEA can have side effects, especially in women, such as acne, hair growth on the face and changes in the menstrual cycle.
     • Phytoestrogens containing: For example, soy extract, red clover. Phytoestrogens can imitate the effect of estrogens in the body. Some studies have shown that phytoestrogens can help control the weight in women during menopause, but additional studies are needed. The use of phytoestrogens can have side effects, especially in women with hormonal-dependent diseases.

     Risks: Bades affecting the hormonal balance can have serious side effects, especially in women with hormonal-dependent diseases, such as breast cancer, uterine cancer and endometriosis. Their intake should be carried out only under the supervision of a doctor.

   • Probiotics and prebiotics:

     Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the health of the owner. Prebiotics are substances that serve as food for probiotics and stimulate their growth and activity in the intestines. Probiotics and prebiotics can improve digestion, strengthen immunity and influence weight.

     • The role in weight loss: Some studies have shown that certain probiotics strains (for example, Lactobacillus and Bifidobacterium) can help reduce weight, reduce waist circumference and decrease the level of inflammation in the body. The mechanisms of action of probiotics in weight loss include:

       • Appetite regulation: Probiotics can affect the level of hormones that regulate appetite, such as leptin and ghrelin.
       • Improving metabolism: Probiotics can improve glucose and fat metabolism.
       • Strengthening the intestinal barrier: Probiotics can strengthen the intestinal barrier and prevent the penetration of harmful substances into the bloodstream, which can reduce the level of inflammation in the body.

     Risks: Probiotics are usually considered safe for most people, but can cause side effects, such as bloating, gases and diarrhea, especially at the beginning of the reception. People with weakened immunity or serious diseases should consult a doctor before taking probiotics.

2. By composition:

   • Monocomponent: Contain one active ingredient (for example, glucomannan, L-carnitine).
   • Multicomponent: They contain several active ingredients aimed at various aspects of weight reduction (for example, suppression of appetite, acceleration of metabolism, blocking fat absorption).

3. By the form of release:

   • Tablets and capsules: The most common form of prolonged dietary supplements.
   • Powders: Dissolve in water or other liquids and are taken inside.
   • Liquids (drops, solutions): Accepted in a certain dosage.
   • Bars and cocktails: Contain dietary supplements in food.

III. Criteria for choosing dietary supplements for weight loss for women

1. Consultation with a doctor:

   Before starting to take any dietary supplements for weight loss, you need to consult a doctor. The doctor will be able to evaluate your general health, identify possible contraindications and interactions with the medicines you take, and also give recommendations for the choice of the most suitable and safe dietary supplement. Badama self -medication can be dangerous to health.

2. Study of composition and safety:

   Carefully study the composition of the dietary supplement. Make sure that it does not have prohibited or potentially dangerous ingredients, such as Sibutramin or Ephedra. Check if you are allergic to any dietary supplements. Look for information about the safety of ingredients contained in the dietary supplement in scientific articles or on the sites of authoritative organizations, such as FDA (Food and Drug Administration) or EFSA (European Food Safety Authority). Avoid dietary supplements with a dubious composition and unverified ingredients.

3. Evaluation of effectiveness:

   Do not believe the promises of instant and easy weight loss. Most dietary supplements for weight loss have limited effectiveness, and the results can vary depending on the individual characteristics of the body. Look for scientific research confirming the effectiveness of ingredients contained in the dietary supplement. Pay attention to the reviews of other people, but remember that they can be subjective and not always reliable. Evaluate dietary supplements as an auxiliary tool in combination with other measures aimed at weight loss, such as balanced nutrition and regular physical exercises.

4. The selection of the manufacturer and certification:

   Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards. Check if the dietary supplement has a certificate of conformity with safety and quality requirements issued by the authorized body. Avoid buying dietary supplements from unverified sellers or on dubious sites. Fake dietary supplements may contain dangerous ingredients or not contain active substances declared on the packaging.

5. Accounting for individual characteristics:

   When choosing a dietary supplement, take into account your individual characteristics, such as age, health status, the presence of chronic diseases, medications and lifestyle. Some dietary supplements can be contraindicated in people with certain diseases or conditions. For example, thermogenics are not recommended for people with cardiovascular diseases, and fat blockers can be contraindicated for people with intestinal diseases. Women during pregnancy or breastfeeding should avoid taking dietary supplements for weight loss, if this is not recommended by a doctor.

6. Price and availability:

   The price of dietary supplements is not always an indicator of its quality and efficiency. Compare prices for different dietary supplements containing the same ingredients to choose the most profitable offer. Consider the availability of dietary supplements and the convenience of its acquisition. It is preferable to buy dietary supplements in pharmacies or specialized stores where you can get a pharmacist consultation.

IV. Popular ingredients in dietary supplements for women and their properties

1. Green tea (Camellia sinensis):

   • Properties: Contains caffeine and polyphenols, such as Epagallocatechin Gallat (EGCG), which can accelerate metabolism, promote fat burning and improve the antioxidant protection of the body.
   • Efficiency: Some studies have shown that green tea extract can contribute to a slight weight loss and a decrease in the circumference of the waist.
   • Safety: Green tea is usually considered safe, but can cause side effects associated with caffeine, such as anxiety, insomnia and rapid heartbeat. In rare cases, the use of large doses of green tea extract can lead to liver damage.

2. Caffeine:

   • Properties: It stimulates the central nervous system, increases energy and accelerates metabolism. Caffeine can also have a diuretic effect.
   • Efficiency: Caffeine can contribute to fat burning and increasing physical endurance.
   • Safety: Caffeine can cause side effects, such as anxiety, insomnia, a rapid heartbeat, an increase in blood pressure and trembling. People with cardiovascular diseases, high blood pressure or anxiety disorders should avoid the use of large doses of caffeine.

3. Glucomanan:

   • Properties: Soluble dietary fiber, which absorbs water in the stomach, creating a feeling of satiety. It can help reduce calorie intake, slow down the emptying of the stomach and regulate blood sugar.
   • Efficiency: Some studies have shown that glucomannan can contribute to weight loss.
   • Safety: Glucomannan is usually considered safe, but can cause side effects, such as bloating, constipation or diarrhea. It is recommended to take glucomannan with a lot of water to avoid clogging of the esophagus.

4. Hitosan:

   • Properties: It is made of chitin contained in the shells of crustaceans. Chitosan binds fats in the intestines, preventing their absorption.
   • Efficiency: The effectiveness of chitosan to reduce weight is limited.
   • Safety: Chitosan can cause side effects, such as bloating, gases and constipation. People with allergies for seafood should avoid taking chitosan. It can also prevent the assimilation of fat -soluble vitamins.

5. L-Carnitin:

   • Properties: The amino acid that is involved in the transportation of fatty acids to mitochondria, where they are used to produce energy. L-carnitine can improve the use of fat as a fuel.
   • Efficiency: L-carnitine efficiency to reduce weight remains controversial.
   • Safety: L-carnitine is usually considered safe, but can cause side effects, such as nausea, vomiting, diarrhea and fish smell.

6. Green coffee extract:

   • Properties: Contains chlorogenic acid, which can affect glucose and fat metabolism, as well as reduce appetite.
   • Efficiency: Some studies have shown that green coffee extract can contribute to a slight weight loss.
   • Safety: Green coffee extract can cause side effects associated with caffeine, such as anxiety, insomnia and rapid heartbeat.

7. Conjugated linoleic acid (CLA):

   • Properties: A group of linoleic acid isomers, which can affect fat metabolism and increase muscle mass.
   • Efficiency: Some studies have shown that CLA can contribute to a slight weight loss and increase in muscle mass.
   • Safety: Cla is usually considered safe, but can cause side effects, such as nausea, vomiting, diarrhea and stomach disorder.

8. 5-HTP (5-hydroxyryptophan):

   • Properties: The predecessor of serotonin, a neurotransmitter who plays a role in the regulation of mood and appetite. An increase in serotonin levels can help reduce appetite and reduce carbohydrate thrust.
   • Efficiency: Some studies have shown that 5-HTP can contribute to weight loss.
   • Safety: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, insomnia and anxiety. You should not take 5-HTP along with antidepressants or other drugs affecting the level of serotonin.

9. Chroma Picoline:

   • Properties: Chrome is a trace element that is involved in the regulation of blood sugar and metabolism of carbohydrates and fats. Chrome picolinate is an easily absorbed form of chromium.
   • Efficiency: Some studies have shown that chromium picolinate can reduce craving for carbohydrates and help reduce weight, but additional studies are needed.
   • Safety: Chromium picolinate is usually considered safe, but can cause side effects, such as headache, insomnia and irritability.

V. Cautions and side effects

1. The risk of drugs with drugs:

   Bades can interact with the drugs you take, changing their effectiveness or increasing side effects. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions. It is especially important to consider the interaction of dietary supplements with anticoagulants, antidepressants, drugs for the treatment of diabetes and cardiovascular diseases.

2. Individual intolerance and allergic reactions:

   You may have individual intolerance or allergies to any component of Bad. Carefully study the composition of the dietary supplement before its use and when there are any signs of an allergic reaction (rash, itching, swelling, difficulty breathing) immediately stop taking the dietary supplement and consult a doctor.

3. The risk of acquiring fake products:

   In the dietary supplement market there is a risk of acquiring fake products that may contain dangerous ingredients or not contain active substances declared on the packaging. Buy dietary supplements only in pharmacies or specialized stores where you can be sure of the quality and safety of products. Avoid buying dietary supplements from unverified sellers or on dubious sites.

4. Side effects from the gastrointestinal tract:

   Many dietary supplements for weight loss can cause side effects from the gastrointestinal tract, such as bloating, gases, diarrhea, constipation, nausea and vomiting. If you have any of these symptoms, reduce the dose of dietary supplements or stop taking it.

5. Influence on the nervous system and cardiovascular system:

   Bades containing stimulants, such as caffeine or synephrine, can cause side effects from the nervous system and the cardiovascular system, such as anxiety, insomnia, rapid palpitations, an increase in blood pressure and trembling. People with cardiovascular diseases, high blood pressure or anxiety disorders should avoid taking such dietary supplements.

6. Hormonal balance violation:

   Some dietary supplements declare their ability to influence hormonal balance, for example, to the level of estrogen or cortisol. However, the effectiveness and safety of such dietary supplements is often not proven, and they can have serious side effects, especially in women with hormonal-dependent diseases. Reception of such dietary supplements should be carried out only under the supervision of a doctor.

7. Dehydration and imbalance of electrolytes:

   Bades with a diuretic or laxative effect can cause dehydration and an imbalance of electrolytes (potassium, sodium), which can lead to weakness, dizziness and serious health problems. When taking such dietary supplements, it is necessary to use a sufficient amount of liquid and monitor your well -being.

VI. Alternative and safe methods of weight loss for women

1. Balanced nutrition:

   A balanced diet is the basis of a healthy lifestyle and weight loss. Include a variety of products from all groups in your diet: fruits, vegetables, whole grain products, proteins and healthy fats. Limit the consumption of processed products, sugar, salt and saturated fats. Observe the diet, eat regularly and do not skip food meals.

2. Regular physical exercises:

   Regular physical exercises help to burn calories, strengthen muscles and improve the general state of health. Choose a type of physical activity that you like, and do it regularly, for example, walking, running, swimming, dancing, yoga or strength training. It is recommended to devote at least 150 minutes a week of moderate physical activity or 75 minutes per week of intensive physical activity.

3. Calorie control:

   To reduce weight, it is necessary to create a shortage of calories, that is, consume less calories than you spend. Keep a food diary to track the consumption of calories and macronutrients. Use online calories online to determine your daily calorie need.

4. Sufficient sleep:

   The lack of sleep can lead to hormonal disorders that affect appetite and metabolism. Try to sleep at least 7-8 hours a day. Observe sleep mode, go to bed and get up at the same time every day. Create comfortable sleep conditions, such as a dark, quiet and cool room.

5. Stress management:

   Stress can lead to emotional nutrition and weight gain. Learn to manage stress using methods such as meditation, yoga, breathing exercises or communication with friends and relatives.

6. Psychological support:

   Weight reduction can be a complex process that requires psychological support. Contact a psychologist or psychotherapist if you have problems with food behavior, emotional nutrition or low self -esteem.

7. Appeal to a dietitian doctor:

   A dietitian will help to develop an individual nutrition plan that takes into account your individual needs, health status and lifestyle. It will also give recommendations on physical activity and stress management.