The best dietary supplements for fat burning: what works

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The best dietary supplements for fat burning: what works

I. Introduction: fat burning – multifaceted process

Fat burning is a complex biochemical process that includes the release of stored fats (triglycerides) from fat cells (adipocytes) and their transportation to the mitochondria of cells for oxidation and energy production. This process depends on many factors, including genetics, diet, level of physical activity, hormonal background and general health. There is no “magic pill” for fat burning, however, some biologically active additives (dietary supplements) can provide support in this process, subject to their use in combination with proper nutrition and regular training. It is important to understand that dietary supplements are not medicines, and their effectiveness can vary depending on the individual characteristics of the body.

II. Categories of dietary supplements for fat burning and action mechanisms

Bad for fat burning can be divided into several main categories, depending on the mechanism of their action:

  • Thermogenics: They increase body temperature and accelerate metabolism, thereby increasing calorie consumption.
  • Lipotropiki: Contribute to the breakdown of fats and their transportation to mitochondria for oxidation.
  • Carbohydrates and fat blockers: Reduce the absorption of carbohydrates and fats in the intestines.
  • Suppliers of appetite: Reduce the feeling of hunger and craving for food.
  • Blood sugar regulators: Stabilize the level of glucose in the blood, which can help control the appetite and prevent fat deposition.
  • Adaptogens: They help the body adapt to stress, which can contribute to weight gain.
  • Improving energy metabolism: Support the normal function of the thyroid gland and mitochondria.

III. A detailed review of the most effective dietary supplements for fat burning

A. Thermogens:

  1. Caffeine: One of the most popular and studied thermogenics. Caffeine stimulates the central nervous system, increases the level of adrenaline and norepinephrine, which leads to the acceleration of metabolism and increase in energy consumption. Caffeine can also improve physical performance and reduce the feeling of fatigue.

    • The mechanism of action: Blocks adenosine receptors, stimulates the release of adrenaline and norepinephrine.
    • Dosage: 100-400 mg per day, divided into several tricks.
    • Side effects: Insomnia, anxiety, rapid heartbeat, increased blood pressure.
    • Cautions: It is not recommended for people with cardiovascular diseases, anxious disorders and pregnant women.

  2. Green tea extract (EGCG): Contains Epagallokatechin Gallat (EGCG), a powerful antioxidant that has thermogenic properties. EGCG can inhibit the Catechol-O-O-methylTransferase enzyme, which destroys norepinephrine, thereby increasing its level and increasing thermogenesis.

    • The mechanism of action: Inhibits COMT, increases the level of norepinephrine, stimulates thermogenesis.
    • Dosage: 300-800 mg per day, divided into several tricks.
    • Side effects: Gastrointestinal disorders, insomnia.
    • Cautions: It can interact with some drugs.

  3. Capsaicin: Active connection contained in the acute pepper. Capsaicin stimulates thermogenesis, increases energy consumption and can reduce appetite.

    • The mechanism of action: Activates TRPV1 receptors, stimulates thermogenesis, reduces appetite.
    • Dosage: 2-6 mg per day, divided into several tricks.
    • Side effects: Gastrointestinal disorders, heartburn.
    • Cautions: It is not recommended for people with stomach ulcer and other diseases of the gastrointestinal tract.

  4. Sinefrin: Stimulates beta-3 adrenergic receptors that participate in the breakdown of fats and thermogenesis. Sinefrin is considered a softer thermogenic than ephedrine and has fewer side effects.

    • The mechanism of action: Stimulates beta-3 adrenergic receptors, stimulates thermogenesis.
    • Dosage: 10-20 mg 2-3 times a day.
    • Side effects: Far heartbeat, increased blood pressure.
    • Cautions: Not recommended for people with cardiovascular diseases.

  5. Yohimbine: Alpha-2 blocks adrenergic receptors that prevent the breakdown of fats, especially in problem areas (stomach, thigh). Yochimbin can be effective for reducing fat deposits in these areas.

    • The mechanism of action: Blocks alpha-2 adrenergic receptors, stimulates the breakdown of fats.
    • Dosage: 0.2 mg per kg body weight, take on an empty stomach or before training.
    • Side effects: Anxiety, rapid heartbeat, increased blood pressure.
    • Cautions: It is not recommended for people with cardiovascular diseases, anxious disorders and kidney problems.

B. Lipotropics:

  1. L-Carnitin: An amino acid that plays an important role in the transportation of fatty acids into mitochondria for oxidation. L-carnitine can improve fat burning, especially with physical exertion.

    • The mechanism of action: Transports fatty acids to mitochondria.
    • Dosage: 500-2000 mg per day, divided into several tricks.
    • Side effects: Rarely, gastrointestinal disorders are possible.
    • Cautions: Safe for most people.

  2. Choline and inositol: Vitamin -like substances that participate in the metabolism of fats and cholesterol. Kholin and Inositol can contribute to the breakdown of fats and their transportation from the liver.

    • The mechanism of action: Participate in the metabolism of fats and cholesterol.
    • Dosage: Kholin: 500-2000 mg per day, inositol: 500-2000 mg per day.
    • Side effects: Rarely, gastrointestinal disorders are possible.
    • Cautions: Safe for most people.

  3. CLA (conjugated linoleic acid): A group of linoleic acid isomers, which is contained in meat and dairy products. Cla can reduce the amount of fat in the body and increase muscle mass.

    • The mechanism of action: Affects the metabolism of fats and proteins.
    • Dosage: 3-6 g per day, divided into several tricks.
    • Side effects: Gastrointestinal disorders.
    • Cautions: It can interact with some drugs.

C. Carbohydrates and fat blockers:

  1. White beans extract: Contains pheasolamine, which inhibits the enzyme alpha-amilasis, which is responsible for digesting carbohydrates. White beans extract can reduce the absorption of carbohydrates in the intestines and reduce the calorie content of food.

    • The mechanism of action: Inhibits alpha amylase, reduces carbohydrate absorption.
    • Dosage: 500-1500 mg before meals containing carbohydrates.
    • Side effects: Gastrointestinal disorders, bloating.
    • Cautions: It can interact with some drugs.

  2. Hitosan: Polysaccharide obtained from shells of crustaceans. Chitosan binds fats in the intestines and prevents their absorption.

    • The mechanism of action: Binds fats in the intestines, reduces the absorption of fats.
    • Dosage: 1-3 g before food containing fats.
    • Side effects: Gastrointestinal disorders, constipation.
    • Cautions: It can reduce the absorption of fat -soluble vitamins. People with allergies for seafood should avoid taking chitosan.

D. Suppliers of appetite:

  1. Glucomanan: Soluble fiber obtained from the root of the plant of the cow. Glucomannan has a high ability to absorb water, forming a gel in the stomach, which creates a feeling of saturation and reduces appetite.

    • The mechanism of action: It forms a gel in the stomach, creates a feeling of saturation.
    • Dosage: 1-3 g before meals, washed down with a large amount of water.
    • Side effects: Gastrointestinal disorders, bloating.
    • Cautions: It is important to drink with a large amount of water to avoid clogging of the esophagus.

  2. 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, neurotransmitter, which regulates mood and appetite. 5-HTP can reduce appetite and craving for carbohydrates.

    • The mechanism of action: Increases serotonin levels, reduces appetite.
    • Dosage: 50-100 mg 1-3 times a day.
    • Side effects: Gastrointestinal disorders, nausea.
    • Cautions: It can interact with antidepressants.

  3. Garcinia Extract of Cambodia: Contains hydroxilimonic acid (HCA), which can inhibit the ATF-Citrate-Liasis enzyme involved in the synthesis of fats. HCA can also reduce appetite.

    • The mechanism of action: Inhibits ATP-cytest-liasis, reduces appetite.
    • Dosage: 500-1500 mg per day, divided into several tricks.
    • Side effects: Gastrointestinal disorders.
    • Cautions: It can interact with some drugs.

E. Blood sugar regulators:

  1. Chromium: A trace element that plays an important role in glucose metabolism. Chrome can improve insulin sensitivity and stabilize blood sugar, which can help control appetite and prevent fat deposition.

    • The mechanism of action: Improves insulin sensitivity, stabilizes blood sugar.
    • Dosage: 200-1000 mcg per day.
    • Side effects: Rarely, gastrointestinal disorders are possible.
    • Cautions: Safe for most people.

  2. Alpha-lipoic acid (ALA): Antioxidant, which is involved in glucose metabolism. ALA can improve insulin sensitivity and reduce blood sugar.

    • The mechanism of action: Improves sensitivity to insulin, reduces blood sugar.
    • Dosage: 300-600 mg per day.
    • Side effects: Gastrointestinal disorders.
    • Cautions: It can interact with some drugs.

  3. Cover: A spice that can improve insulin sensitivity and reduce blood sugar.

    • The mechanism of action: Improves sensitivity to insulin, reduces blood sugar.
    • Dosage: 1-6 g per day.
    • Side effects: Rarely, allergic reactions are possible.
    • Cautions: Safe for most people.

F. Adaptogens:

  1. Rodiola pink: A plant that helps the body adapt to stress. Rodila pink can reduce the level of cortisol, stress hormone, which can contribute to weight gain.

    • The mechanism of action: Reduces the level of cortisol.
    • Dosage: 200-600 mg per day.
    • Side effects: Insomnia, anxiety.
    • Cautions: It can interact with some drugs.

  2. Ashwaganda: A plant that helps the body adapt to stress. Ashvagand can reduce cortisol levels, improve sleep and reduce anxiety.

    • The mechanism of action: Reduces cortisol levels, improves sleep.
    • Dosage: 300-500 mg per day.
    • Side effects: Rarely, gastrointestinal disorders are possible.
    • Cautions: It can interact with some drugs.

G. Funds that improve energy exchange:

  1. L-tyrosin: Amino acid, which is the predecessor of hormones of the thyroid gland. L-tyrosine can improve the function of the thyroid gland and increase the level of energy.

    • The mechanism of action: Improves thyroid function.
    • Dosage: 500-1500 mg per day.
    • Side effects: Insomnia, anxiety.
    • Cautions: Not recommended for people with hyperthyroidism.

  2. Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in mitochondria. COQ10 can improve energy metabolism and reduce fatigue.

    • The mechanism of action: Improves energy metabolism.
    • Dosage: 100-300 mg per day.
    • Side effects: Rarely, gastrointestinal disorders are possible.
    • Cautions: It can interact with some drugs.

IV. Combination of dietary supplements to achieve the maximum effect

The effectiveness of dietary supplements for fat burning can be increased by combining them. However, it is important to approach this with caution and take into account possible interactions and side effects. Examples of effective combinations:

  • Caffeine + green tea extract: Synergetic effect for increasing thermogenesis.
  • L-Karnitin + Cla: Improving the transportation and oxidation of fats.
  • White beans extract + chitosan: Blocking absorption of carbohydrates and fats.
  • Glucomannan + 5-HTP: Suppression of appetite and craving for carbohydrates.
  • Chrome + alpha lipoic acid: Stabilization of blood sugar and improving insulin sensitivity.
  • Rodiola pink + Ashvaganda: Reducing the level of stress and improving adaptation to physical exertion.

V. The importance of diet and physical exertion

It must be emphasized that dietary supplements for fat burning are not replacing healthy diet and regular physical activity. They only provide support in the process of fat burning, but the main contribution is made by the following factors:

  • Calorie deficiency: In order for the body to start burning fat, it is necessary to create a calorie deficiency, that is, consume less calories than is consumed.
  • Balanced nutrition: The diet should be rich in protein, fiber, complex carbohydrates and healthy fats.
  • Regular physical activity: Aerobic exercises (running, swimming, cycling) help to burn calories, and strength training – to increase muscle mass, which also helps to accelerate metabolism.
  • Sufficient sleep: The lack of sleep can lead to an increase in the level of cortisol and a decrease in insulin sensitivity, which can contribute to weight gain.
  • Stress management: Stress can lead to an increase in the level of cortisol and overeating.

VI. Safety and contraindications

Before taking any dietary supplements for fat burning, you need to consult a doctor, especially if you have any chronic diseases or you take any medicine. It is important to remember that dietary supplements can cause side effects and interact with medicines.

General contraindications:

  • Pregnancy and breastfeeding.
  • Cardiovascular diseases.
  • Alarm disorders.
  • Thyroid diseases.
  • Kidney and liver diseases.
  • Allergies to the components of dietary supplements.

VII. The choice of high -quality dietary supplements

When choosing dietary supplements for fat burning, it is important to pay attention to the following factors:

  • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.
  • Availability of quality certificates: Make sure that dietary supplements have quality certificates confirming their safety and effectiveness.
  • Composition: Carefully study the composition of the dietary supplement and make sure that it contains the declared ingredients in these dosages.
  • Reviews: Read the reviews of other consumers to learn about their experience in using dietary supplements.

VIII. Conclusion: an individual approach and an integrated approach – the key to success

The choice of dietary supplements for fat burning is an individual process that depends on many factors, including your goals, health, lifestyle and genetics. It is important to approach this issue consciously and choose dietary supplements that meet your needs and do not contradict your health. Remember that dietary supplements are only an auxiliary tool, and their effectiveness depends on your lifestyle. An integrated approach, including proper nutrition, regular physical activity, sufficient sleep and stress control, is the key to successful and safe fat burning. Do not forget to consult a doctor before taking any dietary supplements.

IX. Frequently asked questions (FAQ)

  1. Can dietary supplements completely replace a diet and training for fat burning? No, dietary supplements are not a replacement for diet and training. They can only provide support in the process of fat burning, but diet and physical activity make the main contribution.
  2. What are the most effective dietary supplements? The effectiveness of dietary supplements depends on the individual characteristics of the body. The thermogenics (caffeine, green tea extract), lipotropics (L-carnitine), carbohydrate and fat blocks (white bean extract, chitosan) and appetite suppliers (glucomannan) are considered the most effective.
  3. What side effects can cause dietary supplements for fat burning? Side effects depend on a specific dietary supplement. The most common side effects include gastrointestinal disorders, insomnia, anxiety, rapid heartbeat and increased blood pressure.
  4. Is it safe to take dietary supplements for fat burning? With proper use and absence of contraindications for fat, fat burning is usually safe. However, before taking any dietary supplements, it is necessary to consult a doctor.
  5. How to choose a high -quality dietary supplement for fat burning? When choosing a dietary supplement, pay attention to the reputation of the manufacturer, the availability of quality certificates, the composition and reviews of other consumers.
  6. How long does it take to take dietary supplements for fat burning to see the result? The results depend on the individual characteristics of the body and lifestyle. Typically, the first results can be seen after a few weeks or months of regular administration of dietary supplements in combination with proper nutrition and physical exertion.
  7. Can I combine several dietary supplements for fat burning? Yes, you can combine several dietary supplements for fat burning, but it is important to approach this with caution and take into account possible interactions and side effects.
  8. What to do if I experience side effects from taking dietary supplement for fat burning? If you experience side effects from bad, stop taking it and consult a doctor.
  9. Is it possible to take dietary supplements for fat burning to pregnant and nursing women? Pregnant and lactating women are not recommended to take dietary supplements for fat burning.
  10. Do I need to take breaks in the reception of dietary supplements for fat burning? Yes, it is recommended to take breaks in the reception of dietary supplements for fat burning in order to avoid getting addiction and reducing efficiency.

X. Additional resources and literature

  • National Institute of Health (NIH): https://ods.od.nih.gov/
  • Management of the quality of food and drugs (FDA): https://www.fda.gov/
  • Publications in scientific journals devoted to the study of efficiency and safety of dietary supplements for fat burning (search in Pubmed, Google Scholar).

XI. Glossary of the terms

  • Adipocytes: Fat cells.
  • Thermogenes: The process of heat production in the body.
  • Lipotropiki: Substances that contribute to the breakdown of fats.
  • Calory deficit: A condition when less calories are consumed than consumed.
  • Metabolism: A set of chemical processes taking place in the body to maintain life.
  • Cortisol: Stress hormone.
  • Insulin: A hormone that regulates blood sugar.
  • Antioxidant: A substance that protects the cells from damage by free radicals.
  • Neurotransmitter: Chemical substance transmitting signals between nerve cells.
  • Glycemic index (gi): An indicator reflecting the rate of increase in blood sugar after using a certain product.

XII. Legal information

The information presented in this article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements for fat burning, you need to consult a doctor. The author is not responsible for any consequences that arose as a result of using the information presented in this article.

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