Dietary diets for weight loss: recommendations for use

Dietary diets for weight loss: recommendations for use

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

1. Definition and classification of dietary supplements:

   • Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are used to replenish the deficiency of nutrients, maintain the normal function of organs and systems, as well as to increase the body’s resistance to adverse environmental factors.
   • Classification of dietary supplements is carried out according to various criteria, including:
     • Composition:
       • Vegetable: Contain extracts of herbs, fruits, vegetables, algae and other plants.
       • Animal origin: They contain components of animal origin, such as chondroitin, glucosamine, collagen.
       • Mineral: Contain minerals in various forms.
       • Vitamin: Contain vitamins in various forms.
       • Probiotic: Contain live microorganisms that are useful for intestinal microflora.
       • Prebiotic: Contain substances that stimulate the growth and activity of beneficial microflora.
       • Combined: Contain a combination of various components.
     • Functional purpose:
       • To control weight: Designed to reduce weight, reduce appetite, accelerate metabolism.
       • To improve digestion: Designed to normalize the work of the gastrointestinal tract.
       • To increase immunity: Designed to strengthen the immune system.
       • To improve the condition of the skin, hair and nails: Designed to maintain health and beauty.
     • Output form:
       • Tablets: Convenient in use and dosage.
       • Capsules: Provide the protection of active substances from the effects of gastric juice.
       • Powders: Can be dissolved in water or added to food.
       • Liquids (solutions, syrups): Easily absorbed.
       • Bars: Convenient for a snack.

2. Mechanisms for the action of dietary supplements for weight loss:

   • Reduced appetite: Some dietary supplements contain substances that suppress appetite, create a feeling of satiety or slow down the stomach emptying. Examples: fiber, guarana, Hudia Gordoni.
   • Acceleration of metabolism: Some dietary supplements contain substances that stimulate metabolism, increasing energy consumption. Examples: caffeine, green tea, l-carnitine.
   • Blocking the assimilation of fats and carbohydrates: Some dietary supplements contain substances that prevent the breakdown and absorption of fats and carbohydrates in the intestines. Examples: Orlistat, chitosan, white beans.
   • Increase in energy consumption: Some dietary supplements contain substances that stimulate thermogenesis, increasing energy consumption and promoting fat burning. Examples: capsaicin, Sinefrin.
   • Deriving excess fluid: Some dietary supplements have a diuretic effect, helping to get rid of excess fluid in the body and reduce swelling. Examples: Extracts of herbs with diuretic action.
   • Normalization of the hormonal background: Some dietary supplements can affect hormonal balance, which can help reduce weight. Examples: dietary supplements with chrome, inositol.

3. Legislative regulation of dietary supplements:

   • In most countries, dietary supplements are not subject to such strict control as drugs. However, they must meet certain safety and quality requirements.
   • The regulation of dietary supplements is carried out by various organizations, depending on the country. In Russia, for example, this is Rospotrebnadzor.
   • It is important to pay attention to the availability of a certificate of state registration (SGR) on a Bad package, which confirms its compliance with sanitary and epidemiological requirements.
   • Bad manufacturers do not have the right to claim the healing properties of their products, if this is not confirmed by clinical research.

II. Review of popular dietary supplements for weight loss

1. Fiber:

   • The mechanism of action: Fiber is undigested dietary fiber, which increase in volume in the stomach, creating a feeling of satiety and slowing down the emptying of the stomach. It also contributes to the normalization of the intestines and the removal of toxins and toxins.
   • Types of fiber:
     • Soluble: Pectin, hummiarabic, beta-glucan. It forms a gel in water, slows down sugar and cholesterol.
     • Insoluble: Cellulose, lignin, hemicellulose. Increases stool volume, stimulates intestinal motility.
   • Recommendations for use: Start with small doses (1-2 teaspoons per day), gradually increasing to 25-35 grams per day. Drink with a lot of water.
   • Contraindications: Acute diseases of the gastrointestinal tract, peptic ulcer, colitis.
   • Side effects: Bloating, flatulence.

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 used as a source of energy. It is believed that L-carnitine helps to burn fat and increase endurance.
   • Recommendations for use: Take 500-2000 mg per day, preferably 30-60 minutes before training.
   • Contraindications: Individual intolerance.
   • Side effects: Rarely – a stomach disorder, insomnia.

3. Green tea (extract):

   • The mechanism of action: Green tea contains caffeine and epallocatechin Gallat (EGCG), which have a thermogenic effect, stimulate the metabolism and promote fat burning. EGCG is also a powerful antioxidant.
   • Recommendations for use: Take 300-500 mg of green tea extract per day.
   • Contraindications: Pregnancy, breastfeeding, hypertension, heart disease.
   • Side effects: Insomnia, irritability.

4. Caffeine:

   • The mechanism of action: Caffeine stimulates the central nervous system, increases the concentration of attention, reduces the feeling of fatigue and promotes fat burning.
   • Recommendations for use: Take 100-400 mg per day.
   • Contraindications: Pregnancy, breastfeeding, hypertension, heart disease, insomnia, anxiety.
   • Side effects: Insomnia, irritability, rapid heartbeat.

5. Hitosan:

   • The mechanism of action: Chitosan is a polysaccharide obtained from crustacean shells. He binds fats in the gastrointestinal tract, preventing their absorption.
   • Recommendations for use: Take 1-3 grams before food containing fats.
   • Contraindications: Allergy to crustaceans, pregnancy, breastfeeding.
   • Side effects: Constructure, bloating.

6. Orlistat:

   • The mechanism of action: Orlistat is a drug that blocks the enzyme lipaz that breaks down fats in the intestines. This leads to the fact that unexplored fats are excreted from the body, reducing the calorie content of food. (It is not a dietary supplement, but is often mentioned in the context of weight loss).
   • Recommendations for use: Take 120 mg before each main meal containing fats.
   • Contraindications: Pregnancy, breastfeeding, malabsorption syndrome, cholestasis.
   • Side effects: Fat stool, fecal incontinence, flatulence.

7. Garcinia Cambodia:

   • The mechanism of action: Garcinia Cambodian contains hydroxilimonic acid (GLK), which is believed to suppress appetite and prevents the formation of fatty fat.
   • Recommendations for use: Take 500-1500 mg GLK per day.
   • Contraindications: Pregnancy, breastfeeding, Alzheimer’s disease, dementia.
   • Side effects: Disorder of the stomach, headache.

8. Chromium:

   • The mechanism of action: Chrome is involved in the regulation of blood sugar and can reduce craving for sweets.
   • Recommendations for use: Take 200-1000 mcg per day.
   • Contraindications: Individual intolerance, kidney disease.
   • Side effects: Rarely – allergic reactions.

9. Sinefrin:

   • The mechanism of action: Sinefrin is an alkaloid contained in the orange orange. It stimulates beta-adrenergic receptors, which can lead to an increase in energy consumption and fat burning.
   • Recommendations for use: Take 10-20 mg 30-60 minutes before training.
   • Contraindications: Pregnancy, breastfeeding, hypertension, heart disease, glaucoma, hyperthyroidism.
   • Side effects: Far heartbeat, increased blood pressure, anxiety.

10. 5-HTP (5-hydroxyryptophan):

    • The mechanism of action: 5-HTP is the predecessor of serotonin, neurotransmitter, which regulates mood, appetite and sleep. Reception of 5-HTP can reduce appetite and improve mood, which can help reduce weight.
    • Recommendations for use: Take 50-300 mg per day.
    • Contraindications: Pregnancy, breastfeeding, taking antidepressants.
    • Side effects: Nausea, stomach disorder, headache.

11. Probiotics and prebiotics:

    • The mechanism of action: Probiotics are living microorganisms useful for intestinal microflora. Prebiotics are substances that stimulate the growth and activity of beneficial microflora. Healthy intestinal microflora can improve digestion, reduce inflammation and help reduce weight.
    • Recommendations for use: Take according to the instructions on the package.
    • Contraindications: Rarely – individual intolerance.
    • Side effects: Bloating, flatulence (especially at the beginning of the reception).

III. Rules for using dietary supplements for weight loss

1. Consultation with a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor, especially if you have any chronic diseases.
2. Study of the composition: Carefully study the composition of the dietary supplement and make sure that you do not have an allergy to any components.
3. Dosage compliance: Strictly observe the recommended dosage indicated on the packaging. Exceeding the dosage can lead to undesirable side effects.
4. Reception mode: Take dietary supplements in accordance with recommendations for the reception time (before, during or after eating).
5. Combination with diet and physical exercises: Literation dietary supplements are most effective in combination with proper nutrition and regular physical exercises. Do not rely only on dietary supplements to achieve the desired result.
6. Duration of admission: Do not take dietary supplements for weight loss for a long time without consulting a doctor.
7. Evaluation of effectiveness: Evaluate the effectiveness of dietary supplements after 2-4 weeks of admission. If you do not see the results, it may be worth trying another dietary supplement or see a doctor to select a more effective weight loss program.
8. Refusal of low -quality products: Avoid the purchase of dietary supplements from unverified sellers in places where storage conditions are not respected. Check the availability of a certificate of state registration (SGR) on the package.
9. Interaction with drugs: Tell the doctor about all the medicines you take to avoid unwanted interaction with dietary supplements.
10. Refusal to take pregnancy and breastfeeding: Most dietary supplements for weight loss are not recommended to be taken during pregnancy and breastfeeding.

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

1. Side effects: Many dietary supplements for weight loss can cause side effects, such as stomach disorder, headache, insomnia, rapid heartbeat, an increase in blood pressure.
2. Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect, which can lead to undesirable consequences.
3. Poor composition: Some manufacturers can add prohibited or hazardous substances to dietary supplements without indicating them on the package.
4. Lack of proven effectiveness: The effectiveness of many dietary supplements for weight loss has not been proven by clinical research.
5. Development of dependence: Some dietary supplements containing stimulants can cause addiction.
6. Exacerbation of chronic diseases: Reception of dietary supplements can aggravate the course of chronic diseases.
7. Negative effect on the liver and kidneys: Some dietary supplements can have a negative effect on the liver and kidneys.
8. The risk of developing anorexia and bulimia: The uncontrolled intake of dietary supplements for weight loss can lead to the development of eating disorders.

V. Alternative methods of weight loss

1. Proper nutrition:

   • Balanced diet: The diet should contain a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals.
   • Calorie restriction: To reduce weight, it is necessary to create a calorie deficit, consuming less calories than is consumed.
   • Increase in fiber consumption: Fiber helps to create a feeling of satiety and normalizes the intestines.
   • Restriction of consumption of simple carbohydrates and saturated fats: Simple carbohydrates and saturated fats contribute to weight gain.
   • Regular meals: Regular meals help maintain a stable blood sugar and prevent overeating.
   • Drinking mode: It is necessary to drink enough water (1.5-2 liters per day).

2. Exercise:

   • Aerobic exercises: Aerobic exercises (running, swimming, walking) help to burn calories and improve the work of the cardiovascular system.
   • Power exercises: Power exercises help to increase muscle mass, which increases energy consumption at rest.
   • Regularity: It is necessary to engage in physical exercises regularly, at least 3-5 times a week.
   • Variety: A variety of training to avoid getting used to and use different muscle groups.

3. Healthy lifestyle:

   • Sufficient sleep: The lack of sleep can lead to an increase in appetite and weight gain.
   • Stress management: Stress can lead to overeating. It is necessary to learn how to manage stress using meditation, yoga or other methods.
   • Refusal of bad habits: Smoking and alcohol abuse negatively affect metabolism and can contribute to weight gain.

4. Psychological support:

   • Consultation with a psychologist: Consultation with a psychologist can help understand the reasons for overeating and develop an effective weight loss strategy.
   • Support groups: Participation in support groups can help get motivation and support from people who are faced with similar problems.

VI. Bad choice: what to look for

1. Reputation manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
2. Product composition: Carefully study the composition of the dietary supplement. Make sure that it contains only those components that are declared on the package, and that their dosage complies with the recommended norms.
3. Availability of certificates: Check the availability of a state registration certificate (SGR) on the Bad package. The SGR confirms that the product meets the sanitary and epidemiological requirements and is safe for use.
4. Consumer reviews: Check out the reviews of other consumers about this Bad. This can help you make an idea of ​​its effectiveness and possible side effects.
5. Price: Do not choose the cheapest dietary supplement. Quality products are usually more expensive.
6. Output form: Choose a dietary supplement release form, which is most convenient for you to use.
7. Consultation with a doctor or pharmacist: Before buying a dietary supplement, consult a doctor or pharmacist. They will help you choose the most suitable product, taking into account your individual characteristics and health status.
8. Marking product: Pay attention to the labeling of the product. The following information should be indicated on the packaging:
   • The name of the dietary supplement
   • Composition
   • Recommendations for use
   • Contraindications
   • Best before date
   • Storage conditions
   • Data on the manufacturer
   • Number SGR

VII. Dietary diets for weight loss: myths and reality

1. Myth: Bades are a magical remedy for weight loss, which allows you to lose weight without diets and physical exercises.
   • Reality: Bades can help in weight loss, but only in combination with proper nutrition and regular physical exercises. They are not a replacement for a healthy lifestyle.
2. Myth: All dietary supplements are safe, as they contain only natural ingredients.
   • Reality: Some dietary supplements may contain dangerous or prohibited substances that can harm health. It is important to choose dietary supplements from trusted manufacturers and consult a doctor before their use.
3. Myth: The more dietary supplements I accept, the faster I will lose weight.
   • Reality: Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects. It is important to follow the recommendations for use and not accept several dietary supplements at the same time without consulting a doctor.
4. Myth: Bades are medicines.
   • Reality: Bades are not drugs and are not intended for the treatment of diseases. They are used to replenish the deficiency of nutrients and maintain the normal function of organs and systems.
5. Myth: If dietary supplement helps my friend, then he will certainly help me.
   • Reality: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What is suitable for one person may not be suitable for another.
6. Myth: Bades have no contraindications.
   • Reality: Most dietary supplements have contraindications. It is necessary to carefully study the instructions before use and consult a doctor, especially if you have any chronic diseases.
7. Myth: Bad do not cause side effects.
   • Reality: Bades can cause side effects, such as stomach disorder, headache, insomnia, a rapid heartbeat, an increase in blood pressure.

VIII. Bad and age: Features of application

1. Childhood: The use of dietary supplements for weight loss in childhood is not recommended. Weight reduction in children should be carried out under the supervision of a doctor and using a healthy diet and physical activity.
2. Adolescence: The use of dietary supplements for weight loss in adolescence also requires caution and consultation with a doctor. In adolescence, the body is in the stage of active growth and development, and any restrictions on nutrition or intake of dietary supplements can adversely affect health.
3. Adult age: Adults can use dietary supplements in combination with proper nutrition and physical exercises, but only after consulting a doctor.
4. Elderly age: The use of dietary supplements for weight loss in old age requires special caution, since older people often have chronic diseases and they take drugs. Before using dietary supplements, it is necessary to consult a doctor.

IX. Dietary supplement and pregnancy/breastfeeding

1. Pregnancy: The use of dietary supplements for weight loss during pregnancy is strictly not recommended. Restrictions in nutrition and intake of dietary supplements can adversely affect the development of the fetus.
2. Breastfeeding: The use of dietary supplements for weight loss during breastfeeding is also not recommended. Many components of dietary supplements can penetrate into breast milk and have a negative effect on the health of the child.

X. Conclusion

Dietary dietary supplements can be a useful addition to a healthy lifestyle, but are not a magical means for weight loss. Before using any dietary supplements, you need to consult a doctor, carefully study the composition of the product and follow the recommendations for use. It is important to remember that the most effective and safe way to reduce weight is a combination of proper nutrition and regular physical exercises.

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