Dietary diets for weight loss: review of the best drugs

Dietary diets for weight loss: review of the best drugs

Section 1: Understanding of dietary supplements and their role in the process of losing weight

1. Definition and classification of dietary supplements (biologically active additives): Bades are concentrates of natural or identical to natural biologically active substances 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. They are not drugs and are not intended for the treatment of diseases. They are classified according to the composition (plant, animals, mineral, synthesized), the form of release (capsules, tablets, powders, fluids), and the intended purpose (general strengthening, for weight loss, to improve digestion, etc.).

2. Legislative regulation of dietary supplements in Russia and other countries: In Russia, the turnover of dietary supplements is regulated by Federal Law No. 29-ФЗ “On the quality and safety of food products” and SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BADs).” These regulatory documents establish the requirements for the production, labeling, transportation, storage and sale of dietary supplements. In other countries, such as the USA (FDA), the EU (EFSA), there are regulatory systems that may differ in strictness and requirements for evidence -based efficiency and safety. It is important to pay attention to the certification and compliance of dietary supplements with the requirements of the country in which they are acquired.

3. The mechanisms of action of dietary supplements affecting weight loss: Literation dietary supplements can affect weight in various ways:

   • Reduced appetite: Some dietary supplements contain components that increase the feeling of satiety, reduce traction to food and help reduce the calorie content of the diet. Examples: fiber, glucmannan, 5-HTP.
   • Acceleration of metabolism: Other dietary supplements contain substances that stimulate metabolism, increase energy consumption and help burn fat. Examples: caffeine, green tea extract, L-carnitine.
   • Blocking the assimilation of fats and carbohydrates: Some dietary supplements contain substances that prevent the absorption of fats or carbohydrates in the intestines, thereby reducing the number of digestible calories. Examples: chitosan, pheasolamine (white beans extract).
   • Deriving excess fluid: Diuretics (diuretics) as part of dietary supplements help to remove excess fluid from the body, which can lead to temporary weight loss. It is important to remember that this is not a burning of fat. Examples: Toplood extract, parsley.
   • Normalization of the digestive system: Probiotics and prebiotics in dietary supplements improve the intestinal microflora, contribute to better digestion of food and the assimilation of nutrients.

4. The importance of an integrated approach to weight loss: Dietary dietary supplements are not a miraculous tool and cannot replace healthy nutrition and physical activity. They can be an effective addition to an integrated approach, which includes:

   • Balanced nutrition: The use of a sufficient amount of protein, fiber, beneficial fats and carbohydrates, as well as limiting the consumption of processed products, sugar and saturated fats.
   • Regular physical exercises: Placing or other physical activity helps to burn calories, strengthen muscles and improve the general state of health.
   • Healthy sleep: A sufficient sleep (7-8 hours a day) is important to normalize the hormonal balance and maintain metabolism.
   • Stress management: Stress can lead to overeating and deceleration of metabolism. It is important to find stress control methods, such as meditation, yoga or walking in the fresh air.

Section 2: Review of the most popular dietary supplements for weight loss and their effectiveness

1. Fiber:

   • The mechanism of action: Fiber is undigested dietary fiber that increase the volume of food in the stomach, creating a feeling of satiety. It also slows down sugar, which helps maintain a stable blood glucose level.
   • Output forms: Powder, capsules, tablets.
   • Efficiency: Moderate, helps to control the appetite and reduce the calorie content of the diet.
   • Side effects: Bloating of the abdomen, gases, constipation (with insufficient water consumption).
   • Examples of drugs: MCC (microcrystalline cellulose), psillium, bran.
   • Dosage: It is recommended to start with small doses and gradually increase, washed down with a sufficient amount of water.

2. L-Carnitin:

   • The mechanism of action: L -carnitine is an amino acid that is involved in the transportation of fatty acids to mitochondria, where they are burned for energy.
   • Output forms: Capsules, tablets, liquids, powder.
   • Efficiency: Minor, can help accelerate fat burning with intense physical exertion.
   • Side effects: Rarely – nausea, vomiting, diarrhea, the smell of fish from the body.
   • Examples of drugs: L-Karnitin Tartrap, acetyl-l-carnitine.
   • Dosage: Usually 500-2000 mg per day, it is better to take before training.

3. Green tea extract:

   • The mechanism of action: Green tea extract contains catechins (especially epallocatechin Gallat – EGCG), which have antioxidant properties and can stimulate thermogenesis (an increase in heat production in the body), contributing to the burning of calories.
   • Output forms: Capsules, tablets, liquids.
   • Efficiency: Moderate, can slightly accelerate metabolism and promote fat burning.
   • Side effects: Insomnia, anxiety, irritability, stomach disorder (due to caffeine content).
   • Examples of drugs: Green Tea Extract, EGCG.
   • Dosage: Usually 300-500 mg EGCG per day.

4. Caffeine:

   • The mechanism of action: Caffeine is a stimulant that increases energy levels, accelerates metabolism and stimulates fat burning.
   • Output forms: Capsules, tablets, powder.
   • Efficiency: Moderate, can help increase energy consumption and improve training results.
   • Side effects: Insomnia, anxiety, irritability, rapid heartbeat, an increase in blood pressure.
   • Examples of drugs: Caffeine is anhydrous, guarana extract.
   • Dosage: Individual, usually 100-400 mg per day.

5. Hitosan:

   • The mechanism of action: Chitosan is a polysaccharide obtained from crustacean shells. It is associated with fats in the digestive tract, preventing their absorption.
   • Output forms: Capsules, tablets.
   • Efficiency: Minor, effectiveness in blocking fat assimilation is limited.
   • Side effects: Construction, bloating, gases, violation of the absorption of fat -soluble vitamins.
   • Examples of drugs: Chitosan.
   • Dosage: Usually 1-3 grams per day, take before food containing fats.

6. Glucomanan:

   • The mechanism of action: Glucomannan is a soluble fiber obtained from the roots of the plant of cognac. It strongly absorbs water, forming a gel in the stomach, which creates a feeling of satiety and slows down the emptying of the stomach.
   • Output forms: Capsules, powder.
   • Efficiency: Moderate, can help reduce appetite and reduce calorie intake.
   • Side effects: Bloating of the abdomen, gases, constipation, can reduce the absorption of drugs.
   • Examples of drugs: Glucomannan.
   • Dosage: Usually 1 gram 30-60 minutes before meals, washed down with a large amount of water.

7. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: 5 -HTP is an amino acid that is the predecessor of serotonin, hormone, which regulates mood and appetite. Increasing the level of serotonin can reduce craving for carbohydrates and reduce appetite.
   • Output forms: Capsules, tablets.
   • Efficiency: Moderate, can help control the appetite and improve the mood.
   • Side effects: Nausea, vomiting, diarrhea, headache, drowsiness.
   • Examples of drugs: 5-HTP.
   • Dosage: Usually 50-300 mg per day, take before meals.

8. Garzinia Extract of Cambodia (HCA – hydroxilimonic acid):

   • The mechanism of action: HCA, the active substance of the Garcinia of the Cambodian, supposedly blocks the enzyme citrateliasis, which is involved in the conversion of carbohydrates into fats. It is also believed that HCA can increase serotonin levels, reducing appetite.
   • Output forms: Capsules, tablets.
   • Efficiency: Low, research results are contradictory, the efficiency in weight loss has not been proven.
   • Side effects: Nausea, vomiting, stomach disorder, headache.
   • Examples of drugs: Garcinia Cambogia, HCA.
   • Dosage: Usually 500-1500 mg HCA per day.

9. Sinefrin:

   • The mechanism of action: Sinefrin is a substance structurally similar to ephedrine. It stimulates adrenergic receptors, which can lead to an increase in thermogenesis and burning fat.
   • Output forms: Capsules, tablets.
   • Efficiency: Moderate, can help accelerate metabolism and fat burning.
   • Side effects: Increasing blood pressure, rapid heartbeat, anxiety, insomnia.
   • Examples of drugs: Bitter Orange Extract, Synephrine.
   • Dosage: Usually 10-20 mg per day.

10. Forskolin:

    • The mechanism of action: Forcoline is a substance obtained from the Coleus Forskohli plant. It activates the enzyme adenilatcyclase, which increases the level of cyclic AMF (CAMF) in cells. CAMF is involved in the regulation of many processes, including fat burning.
    • Output forms: Capsules.
    • Efficiency: Low, research results are contradictory, the efficiency in weight loss has not been proven.
    • Side effects: Diarrhea, rapid heartbeat, decrease in blood pressure.
    • Examples of drugs: Forskolin.
    • Dosage: Usually 100-250 mg per day.

Section 3: Safety and side effects of dietary supplements for weight loss

1. General risks associated with the reception of dietary supplements:

   • Insufficient knowledge: Many dietary supplements do not undergo strict clinical trials, so their safety and effectiveness may not be proven.
   • Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects.
   • Poor production: Some dietary supplements can use poor -quality raw materials or violate production technology, which can lead to production pollution or improper dosage.
   • Inconsistency with the declared composition: The marking of dietary supplements does not always correspond to the real composition, which can mislead consumers and pose a danger to health.
   • Side effects: Many dietary supplements can cause side effects, such as stomach disorder, headache, insomnia, anxiety, increasing blood pressure and rapid heartbeat.
   • Risk for people with chronic diseases: People with chronic diseases, such as heart disease, liver, kidneys, diabetes, should be especially careful when taking dietary supplements and be sure to consult a doctor.
   • Risk for pregnant and lactating women: Most dietary supplements are not recommended for pregnant and nursing women, since their safety for the fetus and child has not been studied.

2. Side effects of the most popular dietary supplements (see previous section): In each section describing a specific dietary supplement, possible side effects are already indicated. It is important to carefully study this information before taking any dietary supplement.

3. Interaction of dietary supplements with drugs: Some examples of interactions:

   • Fiber: It can reduce the absorption of drugs, so it is recommended to take medicines 1-2 hours before or after taking fiber.
   • Caffeine: It can enhance the effect of stimulants and weaken the effect of sedatives.
   • 5-HTP: Do not take simultaneously with antidepressants, as this can lead to serotonin syndrome.
   • Hitosan: It can reduce the absorption of fat -soluble vitamins (A, D, E, K), therefore it is recommended to take vitamins separately from chitosan.

4. Contraindications to the use of dietary supplements for weight loss:

   • Pregnancy and lactation period: Most dietary supplements are not recommended for pregnant and nursing women.
   • Children and adolescence: Literation dietary supplements are not intended for children and adolescents.
   • Chronic diseases: People with diseases of the heart, liver, kidneys, thyroid gland, diabetes and other chronic diseases should consult a doctor before taking dietary supplements.
   • Individual intolerance: In the presence of allergies or individual intolerance to the components of dietary supplements, its reception is contraindicated.
   • Taking drugs: When taking any drugs, it is necessary to consult a doctor in order to exclude interaction with dietary supplements.

5. Recommendations for the safe use of dietary supplements:

   • Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medications.
   • The choice of high -quality dietary supplements: Put dietary supplements only in pharmacies or trusted stores, pay attention to the availability of quality certificates and compliance with safety requirements.
   • Dosage compliance: Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed it to avoid side effects.
   • Observation of the reaction of the body: Carefully follow the reaction of your body to dietary supplements. If any undesirable symptoms appear, stop taking it and consult a doctor.
   • Combining with proper nutrition and physical activity: Bades should be an addition to a healthy lifestyle, and not a replacement for proper nutrition and physical activity.
   • Study of the composition: Carefully study the composition of the dietary supplement to verify the absence of components that you may have an allergy or individual intolerance.
   • Information of the doctor: Tell your doctor about all the dietary supplements that you take so that he can evaluate possible interactions with drugs.

Section 4: How to choose the right dietary supplement for weight loss: criteria and tips

1. Definition Aims accepts Bad: Before choosing dietary supplements, it is necessary to clearly determine what goal you pursue. Do you want to reduce your appetite, accelerate metabolism, block fat absorption, or improve digestion? Knowing your goal, you can choose a dietary supplement with the corresponding mechanism of action.

2. Studying the composition of the Bad and its actions: Carefully study the composition of the dietary supplement and the mechanism of action of each component. Make sure that the components are effective and safe, and that they correspond to your goal.

3. Producer’s reputation assessment: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and positive reviews. Avoid products from unknown or dubious companies.

4. Checking the availability of quality certificates: Make sure that dietary supplements have quality certificates confirming its compliance with safety and efficiency requirements.

5. Studying consumer reviews: Read the reviews of other consumers to learn about their experience in using dietary supplements. Pay attention to reviews about side effects, efficiency and quality of products.

6. Consultation with a doctor or nutritionist: The best option is a consultation with a doctor or a nutritionist who can evaluate your health status, take into account your individual characteristics and recommend the most suitable dietary supplement for weight loss.

7. Assessment of price and quality ratio: Compare prices for different dietary supplements with a similar composition and mechanism of action. Do not choose the cheapest option, as this may indicate low quality products.

8. Accounting for individual characteristics: When choosing a dietary supplement, it is necessary to take into account your individual characteristics, such as age, gender, state of health, the presence of chronic diseases and drugs taken.

9. Realistic expectations: Do not expect instant results from receiving dietary supplements. They can be an effective addition to a comprehensive approach to weight loss, but are not a miraculous tool.

10. Observation of your body: After the start of taking Bad, carefully monitor the reaction of your body. If any undesirable symptoms appear, stop taking it and consult a doctor.

Section 5: Alternative approaches to weight loss without the use of dietary supplements

1. Balanced nutrition:

   • Principles of a healthy diet: The basis of a healthy diet is a variety of products, moderation in portions and a balance between proteins, fats and carbohydrates.
   • The role of macro- and trace elements: It is important to use a sufficient amount of protein to maintain muscle mass, healthy fats for the health of the heart and brain, and complex carbohydrates for energy. It is also necessary to get a sufficient amount of vitamins and minerals from fruits, vegetables and other products.
   • Examples of useful products: Vegetables, fruits, whole grain products, low -fat meat, fish, legumes, nuts, seeds.
   • Restriction of harmful products: The consumption of processed products, sugar, saturated fats, trans fats, fast food and sweet drinks should be limited.
   • Regular nutrition: It is important to eat regularly, 3-5 times a day, in small portions.

2. Physical activity:

   • Types of physical activity: There are many types of physical activity, such as walking, running, swimming, cycling, dancing, yoga, pilates, strength training, etc.
   • Recommendations on intensity and duration: It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.
   • Advantages of regular training: Physical activity helps to burn calories, strengthen muscles, improve the cardiovascular system, reduce stress levels and improve the overall health of health.
   • The choice of suitable activity: Choose a form of physical activity that you like and which you can regularly perform.

3. Healthy sleep:

   • The importance of sufficient sleep: A sufficient sleep (7-8 hours a day) is important to normalize the hormonal balance, maintain metabolism, restore the body and improve mood.
   • Sleep disorders and their impact on weight: The lack of sleep can lead to an increase in appetite, a decrease in metabolism and an increase in stress, which can contribute to weight gain.
   • Sleep advice: Create comfortable sleeping conditions, observe sleep and wakefulness, avoid using caffeine and alcohol before bedtime, do relaxing practices, such as meditation or yoga.

4. Stress management:

   • The effect of stress on weight: Stress can lead to overeating, slowing down metabolism and increasing the level of cortisol hormone, which contributes to the accumulation of fat in the abdomen.
   • Stress control methods: Find the ways of managing stress, such as meditation, yoga, walking in the fresh air, communication with friends and relatives, hobbies and other relaxing classes.

5. Psychological support:

   • The role of psychology in the process of losing weight: Psychological factors, such as motivation, self -esteem, emotional state and food habits, play an important role in the process of losing weight.
   • Help of a psychologist or psychotherapist: A psychologist or a psychotherapist can help you deal with the causes of overeating, change food habits, increase motivation and improve an emotional state.

6. Changing food habits:

   • Analysis of food behavior: It is important to analyze your food behavior, identify the causes of overeating, unhealthy food habits and situations in which you tend to overeat.
   • Keeping a food diary: Keeping a food diary will help you track what you eat when you eat and why you eat.
   • Gradual change of habits: Do not try to change all your food habits at once. Start with small changes and gradually introduce new, healthy habits.
   • Conscious nutrition: Practice conscious nutrition, that is, eat slowly, carefully, enjoying every piece of food and listening to the signals of hunger and satiety.

Section 6: Conclusion: a balanced approach to the use of dietary supplements for weight loss

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