Dietary diets for weight loss: Instructions for use

I. Understanding of dietary supplements: Fundamentals and classification

Biologically active additives (dietary supplements) 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 ration with individual food or biologically active substances and their complexes. They are not drugs, but can have a positive effect on the body, maintaining the normal functioning of organs and systems. In the context of losing weight, dietary supplements are positioned as auxiliary means that help reduce weight through various mechanisms.

1.1 Legal status and regulation:

In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary rules and norms (SanPiN). Manufacturers are required to register dietary supplements in Rospotrebnadzor, providing documentation confirming their composition, safety and effectiveness. However, unlike drugs, dietary supplements do not go through strict clinical trials, which must be taken into account when choosing. Often, the evidence base of the effectiveness of dietary supplements is limited and based on the studies of individual components, and not on the integrated effect of the additive.

1.2 Classification of dietary supplements for weight loss according to the mechanism of action:

Dietary dietary supplements can be classified according to their main mechanism of action, which helps to understand what kind of effect they should have on the body:

Girosguards (thermogenics): These dietary supplements are designed to accelerate metabolism and increase body temperature, thereby stimulating fat burning. Often contain caffeine, green tea extract, synephrine and other substances that have a thermogenic effect.
Carbohydrate blockers: These dietary supplements prevent the absorption of carbohydrates from food, reducing the number of calories entering the body. These include drugs based on white beans, which contains an inhibitor of alpha-amylase-an enzyme that breaks down starch.
Fat blockers: These dietary supplements impede the absorption of fat fats, connecting them in the gastrointestinal tract and withdrawing them from the body. The most famous representative is the chitosan obtained from the shells of crustaceans.
Suppliers of appetite (anorectic): These dietary supplements are designed to reduce the feeling of hunger and contribute to a faster saturation. They contain dietary fiber (fiber) that swell in the stomach, creating a feeling of satiety, or substances that affect the centers of hunger and saturation in the brain.
Diuretics and laxatives: These dietary supplements contribute to the elimination of fluid from the body and acceleration of intestinal motility, which can lead to temporary reduction of weight by reducing edema and cleansing the intestine. However, abuse of them can lead to dehydration and violation of the electrolyte balance.
Bades affecting metabolism: This group includes dietary supplements containing vitamins, minerals, amino acids and other substances necessary for normal metabolism. They are designed to optimize the body’s work and contribute to more efficient calorie burning.
Dietary dietary supplements normalizing hormonal background: Some dietary supplements contain plant extracts that can affect hormonal background, in particular, on the level of hormones that regulate appetite and metabolism.

II. Review of popular ingredients of dietary supplements for weight loss and their action mechanisms

The effectiveness of dietary supplements for weight loss largely depends on their ingredients. Consider the most popular and studied components, as well as the mechanisms of their actions:

2.1 Thermogenic:

Caffeine: It stimulates the central nervous system, increases thermogenesis and lipolysis (splitting of fats). Improves concentration and endurance. However, it can cause side effects, such as insomnia, anxiety and an increase in blood pressure.
Green tea extract (EGCG): Contains Epagallokatechin Gallat (EGCG), which has antioxidant and thermogenic properties. Enhances oxidation of fats and improves glucose metabolism.
Sinefrin: Structurally similar to ephedrine, but has a less pronounced stimulating effect. Increases thermogenesis and promotes fat burning. Received from the Paratrus aurantium.
Capsaicin: Contained in chili pepper. Increases thermogenesis, reduces appetite and accelerates metabolism.
L-Carnitin: It transfers fatty acids to mitochondria, where they are used to produce energy. It is believed that it helps to burn fat, but its effectiveness as a fat burner remains the subject of disputes.

2.2 carbohydrate blockers:

White beans extract (Phaseolus vulgaris): Contains an inhibitor of alpha-amylase, which blocks the splitting of starch in the intestines. This leads to a decrease in the number of digestible calories from carbohydrate foods.

2.3 Fat blockers:

Hitosan: Polysaccharide obtained from crustacean shells. He binds fats in the gastrointestinal tract, preventing their absorption. Forms an insoluble complex that is excreted from the body.

2.4 Suppliers of appetite:

Glucomanan: Soluble dietary fiber obtained from the roots of the plant of the end. It has a high water holding ability, swells in the stomach, creating a feeling of satiety and slowing down the emptying of the stomach.
Guarana: Contains caffeine and other stimulants. Reduces appetite and increases energy.
5-HTP (5-hydroxyryptophan): The precursor of serotonin – a neurotransmitter that regulates mood, appetite and sleep. An increase in the level of serotonin can reduce craving for carbohydrates and help reduce appetite.

2.5 dietary supplements affecting the metabolism:

Chromium: A trace element involved in the regulation of blood sugar and carbohydrate metabolism. It is believed that it can reduce the craving for sweets and contribute to weight loss.
CLA (conjugated linoleic acid): Fatty acid, which, according to some sources, can reduce the amount of adipose tissue and increase muscle mass.
B vitamins B: Participate in the metabolism of carbohydrates, fats and proteins. The lack of vitamins of group B can slow down the metabolism and complicate weight loss.

2.6 other ingredients:

Spirulina: Blue-green algae, rich in protein, vitamins and minerals. It is believed that it can reduce her appetite and improve the overall health.
Garcinia Cambodia: Contains hydroxilimonic acid (HCA), which, according to some sources, can block the enzyme involved in the formation of fat and reduce appetite.
Apple vinegar: Some studies show that apple cider vinegar can improve insulin sensitivity and reduce blood sugar.

III. Instructions for the use of dietary supplements for weight loss:

The use of dietary supplements for weight loss requires a careful approach and compliance with certain rules to minimize risks and maximize the benefits.

3.1 Consultation with a doctor:

Before taking any dietary supplement for weight loss, you need to consult a doctor or a nutritionist. This is especially important for people with chronic diseases, pregnant and lactating women, as well as for people taking any drugs. The doctor will be able to assess the state of health, identify possible contraindications and choose the most suitable dietary supplement, taking into account the individual characteristics of the body.

3.2 Choosing a dietary supplement:

The choice of dietary supplement should be based on the following criteria:

Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that correspond to your goals and objectives. Avoid dietary supplements with unverified or dubious components.
Reputation manufacturer: Give preference to dietary supplements from well -known and respected manufacturers who have a good reputation in the market and provide complete information about their products.
Certification: Make sure that the dietary supplement is registered in Rospotrebnadzor and has an appropriate certificate of state registration.
Reviews: Learn the reviews of other users about the dietary supplement. However, it should be remembered that reviews can be subjective and do not always reflect the real effectiveness of the product.

3.3 Dosage and reception mode:

Strictly observe the recommended dosage and the reception mode indicated in the instructions for the BAD. Exceeding the recommended dose can lead to side effects. Most dietary supplements for weight loss are taken during meals or 30-60 minutes before meals, washed down with a sufficient amount of water.

3.4 Duration of reception:

The duration of the reception of dietary supplements for weight loss should also be limited and agreed with the doctor. It is not recommended to take dietary supplements continuously for a long time, as this can lead to addiction and decrease in efficiency. Typically, the dietary supplement rate is from 1 to 3 months, after which it is necessary to take a break.

3.5 combination with diet and physical exercises:

Dietary dietary supplements are not a magic pill. They are effective only in combination with proper nutrition and regular physical exercises. Follow a balanced diet with calories and sufficient amounts of protein, fiber and healthy fats. Regularly play sports or fitness to accelerate metabolism and burn calories.

3.6 Observation of the health status:

While taking dietary supplements for weight loss, carefully monitor your health state. When any side effects appear (for example, insomnia, anxiety, headaches, nausea, diarrhea), immediately stop taking the dietary supplement and consult a doctor.

3.7 Contraindications:

Literation dietary supplements have a number of contraindications that must be taken into account:

Individual intolerance to dietary supplements.
Pregnancy and breastfeeding.
Cardiovascular diseases (hypertension, arrhythmia, coronary heart disease).
Thyroid diseases (hyperthyroidism).
Diseases of the gastrointestinal tract (gastritis, ulcer, colitis).
Kidney and liver diseases.
Mental disorders.

IV. Possible side effects and risks:

Reception of dietary supplements for weight loss can be accompanied by various side effects, the intensity and severity of which depend on the individual characteristics of the body, the composition of dietary supplements and dosage.

4.1 General side effects:

From the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating, abdominal pain.
From the nervous system: Insomnia, anxiety, irritability, headache, dizziness.
From the cardiovascular system: Increasing blood pressure, rapid heartbeat, arrhythmia.
Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
Dehydration: Diuretic and laxative dietary supplements can lead to dehydration, especially with insufficient use of fluid.
Violation of the electrolyte balance: The removal of fluid from the body can lead to a loss of electrolytes (potassium, sodium, magnesium), which can cause weakness, muscle cramps and other unpleasant symptoms.

4.2 specific side effects:

Caffeine and other stimulants: They can cause insomnia, anxiety, irritability, rapid heartbeat and an increase in blood pressure.
Hitosan: It can cause constipation and prevent the absorption of fat -soluble vitamins.
Glucomanan: It can cause bloating and discomfort in the abdomen.
Diuretics and laxatives: They can lead to dehydration, impaired electrolyte balance and addiction.

4.3 risks:

Inaccurate information about the composition: Some manufacturers may indicate inaccurate information about the composition of dietary supplements, hiding dangerous or prohibited ingredients.
Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect.
Addiction: A long -term reception of some dietary supplements can lead to addiction, which reduces their effectiveness.
Lack of proven effectiveness: Many dietary supplements for weight loss do not have a sufficient evidence base confirming their effectiveness.
Masks of serious diseases: Attempts to lose weight with dietary supplements can mask serious diseases, such as thyroid disorders or hormonal disorders.

V. Alternatives of dietary supplements for weight loss:

Effective and safe weight loss is possible without the use of dietary supplements. There are proven and scientifically sound methods that allow you to reduce weight and maintain it normally:

5.1 Proper nutrition:

Balanced diet: Observe a balanced diet that includes all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
Calorie restriction: Reduce the number of calories consumed to create a deficiency of energy necessary for burning fat.
Increased protein consumption: Protein helps saturation and helps maintain muscle mass during weight loss.
Increase in fiber consumption: Fiber creates a feeling of satiety, slows down the absorption of carbohydrates and improves digestion.
Limiting the consumption of simple carbohydrates and sugar: Simple carbohydrates and sugar are quickly absorbed and lead to sharp jumps in blood sugar, which can cause hunger and craving for sweets.
Limiting the consumption of saturated and trans fats: Saturated and trans fats increase blood cholesterol and increase the risk of cardiovascular diseases.
Regular nutrition: Eat regularly, in small portions, every 2-3 hours. This helps maintain a stable blood sugar and control appetite.
Refusal of processed products: Avoid the use of processed products, such as fast food, semi-finished products, sausages and sweets.
Sufficient water consumption: Drink enough water during the day (at least 1.5-2 liters). Water helps to accelerate metabolism, reduce appetite and improve the overall state of health.

5.2 exercise:

Aerobic loads: Do aerobic loads (walking, running, swimming, cycling) at least 150 minutes a week. Aerobic loads help burn calories and improve the work of the cardiovascular system.
Power training: Do strength training (exercises with dumbbells, barbells, simulators) 2-3 times a week. Power training helps to increase muscle mass, which accelerates metabolism and helps to burn fat.
Interval training: Include interval training in your program, which are an alternation of high intensity periods with periods of rest. Interval training is very effective for burning calories and increasing endurance.
Improving activity in everyday life: Try to move more in everyday life: walk on foot, climb the stairs instead of an elevator, do exercises in the morning.

5.3 Change in lifestyle:

Healthy sleep: Sleep at least 7-8 hours a day. The lack of sleep can lead to hormonal disorders that increase appetite and complicate weight loss.
Stress management: Learn to cope with stress. Stress can lead to overeating and weight gain.
Refusal of bad habits: Refuse smoking and alcohol abuse. Smoking and alcohol negatively affect health and can complicate weight loss.
Support from loved ones: Support for your loved ones and friends. Support from loved ones can help you not give up on the way to achieve your goal.

5.4 Medical methods:

In some cases, when diet and physical exercises do not give the desired result, medical methods of weight loss can be recommended:

Medicines: There are drugs for weight loss, which are prescribed by a doctor in cases of obesity or the presence of concomitant diseases.
Surgical treatment: In cases of morbid obesity (BMI> 40), surgical treatment can be recommended, such as bariatric surgery (stomach shunting, gastric bandage).

VI. Conclusion:

Dietary dietary supplements can be a useful addition to a healthy lifestyle, but are not a miraculous tool for instant weight loss. Before using dietary supplements, you need to consult a doctor, carefully study the composition and instructions, as well as observe the recommended dosage and reception mode. The most effective and safe way of losing weight is a combination of proper nutrition, regular physical exercises and a healthy lifestyle.

Dietary diets for weight loss: Instructions for use

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