What dietary supplements will help to lose weight quickly and safely

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What dietary supplements will help to lose weight quickly and safely? Review of effective and safe additives for weight loss.

In pursuit of an ideal figure, many turn to biologically active additives (dietary supplements), hoping to find a magic pill that will help to quickly and safely get rid of extra pounds. However, it is important to understand that dietary supplements are not a medicine, but an addition to the diet, and their effectiveness largely depends on the individual characteristics of the body, lifestyle and nutrition. Moreover, not all dietary supplements for weight loss are safe and effective. In this article, we will consider the most studied and promising additives that can help in weight loss, provided that they are competent in combination with healthy nutrition and physical activity. We will also discuss potential risks and side effects to help you make a conscious choice.

I. Categories of dietary supplements for weight loss: principles of action and mechanisms

Dietary dietary supplements can be divided into several categories, depending on their main mechanism of action:

• Thermogenics (girosguards): Accelerate metabolism and increase thermal products in the body, contributing to the burning of calories and fat.
• Suppliers of appetite: They act on the centers of hunger and saturation in the brain, reducing the feeling of hunger and helping to control the amount of food consumed.
• Carbohydrates and fat blockers: Prevent the absorption of carbohydrates and fats in the intestines, thereby reducing the calorie content of food.
• Diuretics (diuretics): They contribute to the excretion of excess fluid from the body, reducing swelling and temporarily reducing weight.
• Laxatives: Accelerate intestinal motility and help to remove contents, which can lead to a short -term weight loss, but does not affect fat deposits.
• Prebiotics and probiotics: They support a healthy intestinal microflora, which can indirectly affect metabolism and weight control.
• Vitamins and minerals: They participate in metabolic processes and can help replenish the deficiency of nutrients that can occur during a diet.
• L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy, theoretically contributing to burning fat.
• Conjugated linoleic acid (CLA): Presumably contributes to a decrease in fat mass and an increase in muscle mass.

II. A detailed review of the most effective and safe dietary supplements for weight loss:

1. Green tea (Green Tea Extract):

• Principle Actions: Green tea contains catechins, especially epallocatechin Gallat (EGCG), which have thermogenic properties and can accelerate metabolism. EGCG also inhibits the Catechol-O-O-methylTransferase enzyme (COMT), which breaks down norepinephrine, a neurotransmitter participating in the thermogenesis and breakdown of fat. Caffeine contained in green tea also enhances this effect.
• Efficiency: Numerous studies show that the use of green tea extract can contribute to a slight weight loss and a decrease in the waist circumference. The effect is usually more pronounced when combined with physical exercises.
• Safety: In moderate doses, green tea extract is usually safe. However, high doses can cause side effects, such as insomnia, irritability, nausea, disorder of the stomach and an increase in blood pressure. People with hearts, liver or kidneys should consult a doctor before taking green tea extract. It is important to choose extracts with a low caffeine content if you are sensitive to this substance.
• Dosage: The recommended dose of green tea extract is usually from 300 to 500 mg per day, divided into several techniques.

2. Caffeine (Caffeine):

• Principle Actions: Caffeine is a stimulant that increases the release of adrenaline and norepinephrine, hormones stimulating lipolis (splitting of fat) and thermogenesis. It can also increase endurance in physical exercises, allowing you to train longer and with greater intensity.
• Efficiency: Caffeine can really contribute to a slight weight loss, mainly due to the acceleration of metabolism and suppression of appetite. However, the effect is usually temporary and decreases with regular use.
• Safety: Caffeine in moderate doses (up to 400 mg per day for most adults) is usually safe. However, high doses can cause anxiety, insomnia, heartbeat, stomach disorder and an increase in blood pressure. People with heart problems, anxiety or insomnia should limit the consumption of caffeine.
• Dosage: An effective dose of caffeine for weight loss is usually from 100 to 400 mg per day, depending on individual sensitivity.

3. Glucomannan (Glucomannan):

• Principle Actions: Glucomannan is a soluble fiber obtained from the roots of the cognac plant. It has a high ability to absorb water, forming a gel -like mass in the stomach, which takes place and creates a feeling of satiety. This helps to reduce the appetite and calorie intake.
• Efficiency: Numerous studies confirm the effectiveness of glucomannan in weight loss. It can help reduce appetite, reduce cholesterol and improve blood sugar.
• Safety: Glucomannan is considered safe if you take it with a sufficient amount of water (at least one glass). Otherwise, it can cause constipation, bloating and discomfort in the stomach. People with digestive problems should consult a doctor before taking Glucomannan. It is important to take glucomannan 30-60 minutes before meals.
• Dosage: The recommended dose of glucomannan for weight loss is usually from 1 to 3 grams per day, divided into several tricks.

4. 5-HTP (5-hydroxyrypthophanes):

• Principle Actions: 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter participating in the regulation of mood, sleep and appetite. An increase in the level of serotonin can reduce the feeling of hunger, especially the craving for carbohydrates, and improve the mood, which can help cope with emotional overeating.
• Efficiency: Some studies show that 5-HTP can contribute to weight loss, especially in people suffering from overeating caused by stress or depression. It can also improve sleep quality, which is important to maintain healthy metabolism.
• Safety: 5-HTP is usually safe in moderate doses. However, it can cause side effects, such as nausea, stomach disorder, headache and drowsiness. 5-HTP can interact with some drugs, including antidepressants. Therefore, before taking 5-HTP, you need to consult a doctor.
• Dosage: The recommended 5-HTP dose for weight loss is usually from 50 to 300 mg per day, divided into several tricks.

5. Hitosan (Chitosan):

• Principle Actions: Chitosan is a polysaccharide obtained from crustacean shells. He has the ability to contact fats in the digestive tract, preventing their assimilation. Theoretically, this should lead to a decrease in the calorie content of food and contribute to weight loss.
• Efficiency: The effectiveness of chitosan in weight loss remains controversial. Some studies show a slight weight loss when it is used, while others do not detect any effect.
• Safety: Chitosan is usually safe, but can cause side effects, such as constipation, bloating and discomfort in the stomach. He can also reduce the absorption of fat -soluble vitamins (A, D, E, K). People with allergies to crustaceans should not take chitosan.
• Dosage: The recommended dose of chitosan for weight loss is usually from 1 to 3 grams per day, taken during food.

6. Conjugated linoleic acid (CLA):

• Principle Actions: Cla is fatty acid contained in meat and dairy products. Presumably, CLA helps to reduce fat mass and increase muscle mass due to the effect of fat and proteins on the metabolism.
• Efficiency: The results of CLA research in weight loss are contradictory. Some studies show a slight decrease in fat mass, while others do not detect any effect.
• Safety: Cla is usually safe in moderate doses. However, high doses can cause side effects, such as stomach disorder, nausea and an increase in cholesterol.
• Dosage: The recommended dose of CLA for weight loss is usually from 3 to 6 grams per day.

7. Chromium Picolinate):

• Principle Actions: Chrome is a mineral that is involved in the regulation of blood sugar and metabolism of carbohydrates, fats and proteins. Chromium picolinate is a form of chromium, which is better absorbed by the body. Presumably, chromium picolinate can reduce craving for sweets and carbohydrates, thereby contributing to weight loss.
• Efficiency: The effectiveness of the picoline chromium in weight loss has not been proven. Some studies show a slight weight loss and improving blood sugar levels, while others do not detect any effect.
• Safety: Chromium picoline is usually safe in moderate doses. However, high doses can cause side effects, such as headache, stomach disorder and allergic reactions.
• Dosage: The recommended dose of chromium picoline is usually from 200 to 1000 mcg per day.

8. L-carnitine:

• Principle Actions: L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy. Presumably, L-carnitine can contribute to fat burning and improving physical endurance.
• Efficiency: L-carnitine research results in weight loss are contradictory. Some studies show a slight weight loss and an improvement in physical endurance, while others do not detect any effect. The effect can be more pronounced in people involved in sports.
• Safety: L-carnitine is usually safe in moderate doses. However, high doses can cause side effects, such as stomach disorder, nausea and smell of fish from the body.
• Dosage: The recommended dose of L-carnitine for weight loss is usually from 500 to 2000 mg per day.

III. Dangerous and ineffective dietary supplements for weight loss, which should be avoided:

There are many dietary supplements on the market that promise a quick and easy result, but in fact ineffective or even hazardous to health. Avoid dietary supplements containing the following components:

• Sibutromine (Sibutramine): It is prohibited in many countries due to serious side effects, including increasing blood pressure, a heart attack and a stroke.
• Ephedra (ephedra): It is prohibited in many countries due to serious side effects, including increasing blood pressure, heart attack, stroke and death.
• Dinitrophenol (DNP): An extremely dangerous substance that can lead to hyperthermia, damage to organs and death.
• Laxatives and diuretics: They can lead to a temporary reduction in weight due to the excretion of the fluid and the contents of the intestine, but do not affect fat deposits. Long -term use of laxatives and diuretics can lead to dehydration, electrolyte imbalance and other serious health problems.
• Bades with unproven effectiveness and dubious composition: Often contain unknown ingredients that can be dangerous to health.

IV. Recommendations for the safe and efficient use of dietary supplements for weight loss:

• Consult a doctor or nutritionist: Before taking any dietary supplement for weight loss, you need to consult a doctor or nutritionist, especially if you have any diseases or you take medications.
• Choose proven brands and products with proven effectiveness: Give preference to dietary supplements that have passed clinical trials and have positive reviews.
• Read the composition and instructions carefully: Make sure that the composition of dietary supplements is clear to you and that you know the recommended dosage.
• Do not exceed the recommended dose: Exceeding the recommended dose can lead to side effects.
• Do not expect instant results: Bad is not a magic pill, and to achieve a sustainable result, it is necessary to combine them with proper nutrition and physical activity.
• Follow your well -being: If you notice any side effects, stop taking dietary supplements and consult a doctor.
• Do not rely only on dietary supplement: Bad is only an addition to a healthy lifestyle, and not its replacement. The most important factor for weight loss is a balanced diet and regular physical exercises.

V. The interaction of dietary supplements with drugs and health conditions:

It is important to consider that dietary supplements can interact with some drugs and influence the state of health. Therefore, before taking dietary supplements, it is necessary to inform the doctor about all the drugs that you take, as well as the presence of any diseases.

• Anticoagulants (blood liquefaction drugs): Some dietary supplements, such as green tea and 5-HTP, can enhance the effect of anticoagulants and increase the risk of bleeding.
• Antidepressants: 5-HTP can interact with antidepressants and cause serotonin syndrome.
• Preparations to reduce blood sugar: Some dietary supplements, such as chromium picolinate and glucomannan, can affect blood sugar and change the dosage of drugs for the treatment of diabetes.
• Preparations for reducing blood pressure: Caffeine and green tea can increase blood pressure and reduce the effectiveness of drugs for the treatment of hypertension.

To people with diseases of the heart, liver, kidneys, thyroid gland, autoimmune diseases, anxiety disorders or depression, it is necessary to carefully approach the choice of dietary supplements for weight loss and be sure to consult a doctor.

VI. The role of nutrition and physical activity in the process of losing weight:

Despite the fact that some dietary supplements can help in weight loss, they are not replacing a healthy lifestyle. The most important factor for achieving a sustainable result is a balanced diet and regular physical exercises.

• Proper nutrition:
  • Reduce calorie intake.
  • Use more protein that helps maintain muscle mass and creates a feeling of satiety.
  • Eat more fruits, vegetables and whole grains that are rich in fiber and nutrients.
  • Limit the consumption of fats, especially saturated and trans fats.
  • Avoid processed products, sweets and carbonated drinks.
  • Drink enough water.
• Physical activity:
  • S regularly engage in aerobic exercises (running, swimming, walking, cycling).
  • Turn on strength training to increase muscle mass that helps burn more calories at rest.
  • Try to be active during the day.

VII. Alternative approaches to weight loss without the use of dietary supplements:

There are alternative approaches to weight loss that do not require the use of dietary supplements and can be safer and more effective in the long run.

• Life change change:
  • Left a food diary to track calorie intake.
  • Plan your food meals in advance.
  • Avoid situations that can provoke overeating.
  • Find the ways to cope with stress without food.
  • Domest.
• Psychological support:
  • Contact a psychologist or psychotherapist if you have problems with overeating or emotional nutrition.
  • Participate in support groups for people who want to lose weight.
• Compliance with a diet:
  • Mediterranean diet.
  • Dash dash.
  • Low -carb diets.
  • Interval fasting.

It is important to remember that the choice of approach to weight loss should be individual and take into account your features, preferences and health status.

VIII. Conclusion (absent according to the assignment)

(Attention: This article is intended only for information purposes and is not a medical advice. Before you start taking any dietary supplement for weight loss, you need to consult a doctor.)