Dietary dietary diets: a combination with diet and sports

Dietary dietary diets: a combination with diet and sports

I. Understanding the basics: what is dietary supplements and how they work

1. Determination of biologically active additives (dietary supplements):

   • The dietary supplements, or biologically active additives, are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are available in various forms: tablets, capsules, powders, solutions, etc.
   • The main goal of dietary supplements is to replenish the deficiency of the necessary nutrients (vitamins, minerals, amino acids, polyunsaturated fatty acids, etc.), maintaining the normal functioning of organs and systems, increasing the body’s resistance to adverse environmental factors, as well as normalization of metabolism.
   • Unlike drugs, dietary supplements are not intended for the treatment of diseases. They are used as additional means to maintain health and improve the general condition of the body.
   • The regulation of the production and turnover of dietary supplements is carried out within the framework of the legislation on food products rather than drugs, which determines the milder requirements for their safety and efficiency.

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

   • Dietary supplements for weight loss affect the body in various ways, depending on the composition and active components. It is important to understand that there is no universal dietary supplement that would be guaranteed to lose weight without changing the lifestyle.
   • Suppression of appetite: Some dietary supplements contain components that increase the feeling of satiety or reduce craving for sweet and fat. Such components include fiber, glucomannan, Garcinia Extract of Cambodia. Fiber, for example, swells in the stomach, creating a feeling of fullness and slowing down the digestion process.
   • Acceleration of metabolism: Other dietary supplements are aimed at stimulating metabolism, which leads to an increase in calorie consumption. Such components include caffeine, green tea extract (EGCG), L-carnitine. Caffeine, for example, stimulates the nervous system and increases thermogenesis (the process of heat production in the body).
   • 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. An example is chitosan, which binds fats and removes them from the body, or the extract of white beans, which blocks the enzyme alpha-amilasis, responsible for the splitting of carbohydrates.
   • Improving lipid metabolism: Bad, containing omega-3 fatty acids, lecithin, or artichoke extract, can contribute to normalizing the level of cholesterol and triglycerides in the blood, improving lipid metabolism.
   • Diuretic and laxative effect: Some dietary supplements contain herbs with a diuretic and laxative effect, which lead to short -term weight loss due to the excretion of the fluid and the contents of the intestine. However, this effect is temporary and can be dangerous to health, as it leads to dehydration and violation of the electrolyte balance.
   • Normalization of the hormonal background: In rare cases, dietary supplements can be aimed at normalizing the hormonal background, which can affect weight. For example, dietary supplements containing chrome can help regulate blood sugar and reduce craving for sweets, which can be useful for people with insulin resistance.

3. The importance of consulting a doctor:

   • Before taking any dietary supplements, especially for weight loss, it is extremely important to consult a doctor or a qualified nutritionist.
   • It is necessary to exclude the presence of contraindications such as chronic diseases (cardiovascular, renal, liver, endocrine), allergic reactions, pregnancy and lactation.
   • The doctor will help to evaluate potential risks and benefits from taking a specific dietary supplement, as well as choose the most suitable dosage and admission scheme, taking into account the individual characteristics of the body.
   • It is important to understand that dietary supplements are not a replacement for good nutrition and physical exercises. They can only be an addition to a healthy lifestyle.

II. The main groups of dietary supplements for weight loss and their components

1. Dietary supplement appetite:

   • Fiber: It is indigestible dietary fiber that swell in the stomach, creating a feeling of satiety and slowing down the digestion process. Fiber also contributes to the normalization of the intestinal and toxins. Sources: psillium, oat bran, apple pectin, cellulose.
   • Glucomanan: Soluble dietary fiber obtained from the roots of the plant of the connight. Glucomannan has a high ability to absorb water, increasing in volume to 50 times. It creates a feeling of satiety, reduces the level of cholesterol and blood sugar.
   • Garcinia Extract of Cambodia: Contains hydroxilimonic acid (HCA), which is believed to block the enzyme that is involved in the synthesis of fat fat fats and reduces appetite. HCA efficiency in weight loss remains the subject of discussions.
   • 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, a neurotransmitter that regulates mood and appetite. An increase in serotonin levels can reduce craving for carbohydrates and improve mood.
   • Chrome picoline: A trace element that is involved in the regulation of blood sugar and can reduce craving for sweets. Chrome also contributes to the normalization of metabolism.

2. Bad, accelerating metabolism:

   • Caffeine: The stimulant of the nervous system, which increases thermogenesis (the process of heat production in the body) and increases calorie consumption. Caffeine can also improve physical endurance and concentration. Sources: coffee, tea, guarana, mother.
   • Green tea extract (EGCG): It contains polyphenols, in particular epallocatechin Gallat (EGCG), which have antioxidant properties and can accelerate metabolism. EGCG also promotes oxidation of fats and a decrease in cholesterol levels.
   • L-Carnitin: The amino acid that is involved in the transport of fatty acids in mitochondria, where they are burned for energy. L-carnitine can increase endurance and improve sports results.
   • Capsaicin: The active component of the acute chili pepper, which increases thermogenesis and increases calorie consumption. Capsaicin can also suppress appetite.
   • Forskolin: Get from the roots of the Coleus Forskohlii plant. It is believed that Forscolin stimulates the production of cyclic AMF (TsAMF), which is involved in the regulation of metabolism and can contribute to fat burning.

3. Dietary supplement blocking the assimilation of fats and carbohydrates:

   • Hitosan: Received from carapys of sea crustaceans. Chitosan binds fats in the intestines and removes them from the body, preventing them from assimilation.
   • White beans extract: The enzyme alpha amylase is blocking, which is responsible for the splitting of carbohydrates. This leads to the fact that part of the carbohydrates is not absorbed and excreted from the body.
   • Orlistat (xanthin gum): A drug, but often found in dietary supplements. Inhibits lipase, an enzyme that breaks down fats in the intestines, which reduces their absorption.

4. Bad that improve lipid metabolism:

   • Omega-3 fatty acids: Polyunsaturated fatty acids contained in fish oil and some vegetable oils. Omega-3 fatty acids contribute to normalizing the level of cholesterol and triglycerides in the blood, improving lipid metabolism.
   • Lecitin: Phospholipid, which is involved in the construction of cell membranes and the exchange of fats. Lecithin can reduce blood cholesterol and improve liver function.
   • Artichoke extract: Contains zinarin, which has a hepatoprotective and choleretic effect. Artichoke extract can improve the function of the liver and gall bladder, which helps to normalize lipid metabolism.

5. Bad with a diuretic and laxative effect:

   • Herbs with diuretic action: Parsley, stomach, horsetail, lingonberry.
   • Herbs with laxative action: Senna, Krushina, Revenue.

   Important: Reception of dietary supplements with a diuretic and laxative effect can lead to dehydration and violation of the electrolyte balance. They should be used with caution and only as prescribed by a doctor.

III. Dietary dietary

1. The role of a diet in the process of losing weight:

   • Diet is the basis of successful weight loss. No dietary supplement can compensate for improper nutrition.
   • To reduce weight, it is necessary to create a calorie deficiency, that is, consume less calories than the body consumes.
   • It is important to observe the balance of proteins, fats and carbohydrates in the diet. It is recommended to consume a sufficient amount of protein (1.2-1.5 g per kg of body weight) to maintain muscle mass.
   • Preference should be given to complex carbohydrates (whole grain products, vegetables, fruits) and limit the consumption of simple carbohydrates (sugar, sweets, white flour).
   • It is necessary to use a sufficient amount of fiber (25-30 g per day) to improve digestion and create a feeling of satiety.
   • It is important to drink enough water (1.5-2 liters per day) to maintain hydration and normal functioning of the body.

2. Synergy of dietary supplements and diets:

   • Bad can help to achieve the goals of weight loss, maintaining a diet and increasing its effect.
   • For example, dietary supplements that suppress the appetite can facilitate the observance of a low -calorie diet, reducing the feeling of hunger and craving for sweets.
   • Bad, accelerating metabolism, can help increase calorie consumption and accelerate the process of burning fat.
   • Bad that block the absorption of fats and carbohydrates can help reduce the number of digested calories, even if you accidentally eat something not quite useful.

3. Examples of combination of dietary supplements with specific diets:

   • Low-web diet (Keto-Dieta, Atkins diet): Bad containing MCT OIL (medium-chain triglycerides), L-carnitine, electrolytes (to compensate for losses for ketosis).
   • Low -fat diet: Bad containing chrome picolinate, green tea extract, fiber.
   • Mediterranean diet: Bad containing omega-3 fatty acids, lecithin, artichoke extract.
   • Vegetarian/Vegan diet: Bad containing vitamin B12, iron, zinc, calcium, omega-3 fatty acids (plant origin).
   • Interval fasting: Bad containing caffeine, green tea extract, glucomannan (during periods of meal).

4. Errors in a combination of dietary supplements and diets:

   • Using dietary supplement as a replacement of a diet: This is the most common mistake. Bad is not a magic pill, and without changing lifestyle they will not bring the desired result.
   • Incorrect choice of dietary supplements: It is important to choose a dietary supplement that meets your goals and needs, as well as take into account contraindications and possible side effects.
   • Exceeding the recommended dosage: This can lead to undesirable side effects.
   • Ignoring the doctor’s recommendations: Before taking any dietary supplement, you need to consult a doctor.
   • Inal meals: Even when taking dietary supplements, it is necessary to monitor nutrition and observe the principles of a healthy diet.

IV. Interaction of dietary supplements with sports

1. The role of physical activity in the process of losing weight:

   • Physical activity plays an important role in the process of losing weight, contributing to an increase in calories, strengthening muscles and improving the general state of health.
   • Regular training helps to increase the main metabolism, that is, the number of calories that the body burns at rest.
   • Physical activity also helps to improve insulin sensitivity, which helps regulate blood sugar and reduce craving for sweets.
   • There are various types of physical activity that can be effective for losing weight: aerobic training (running, swimming, cycling), strength training (weight lifting, exercises with its own weight), and high intensity interval training (hiit).

2. Synergy of dietary supplements and physical activity:

   • Bad can help improve sports results and accelerate the process of losing weight, complementing physical activity.
   • For example, dietary supplements containing caffeine can increase energy and endurance during training.
   • Bad, containing L-carnitine, can help accelerate fat burning and improve recovery after training.
   • Bad containing creatine can increase strength and muscle mass.
   • Bad containing protein can help restore muscles after training and promote their growth.

3. Examples of combination of dietary supplements with various sports:

   • Aerobic training (running, swimming, cycling): Bad containing caffeine, L-carnitine, electrolytes (to compensate for losses with later).
   • Power training (weight lifting, exercises with your own weight): Bad containing creatine, protein, BCAA (amino acids with an extensive chain).
   • High intensity interval training (HIIT): Bad containing caffeine, beta-alanine, citrullin Malat.
   • Yoga/Pilates: Bad containing magnesium, vitamin D, collagen (to maintain joint health).

4. Errors in a combination of dietary supplements and sports:

   • Using dietary supplement as a replacement of training: Bad cannot replace regular training. They can only complement their effect.
   • Incorrect choice of dietary supplements: It is important to choose a dietary supplement that corresponds to your goals and sport, as well as take into account contraindications and possible side effects.
   • Exceeding the recommended dosage: This can lead to undesirable side effects, especially with intense training.
   • Inal meals: Even when taking dietary supplements and sports, it is necessary to monitor food and consume a sufficient amount of protein, carbohydrates and fats to maintain energy and restore muscles.
   • Insufficient rest: It is important to give the body enough time to restore after training.

V. Criteria for choosing high -quality and safe dietary supplements for weight loss

1. Pay attention to the composition:

   • Study the composition of dietary supplements thoroughly. Make sure that it contains ingredients whose effectiveness is confirmed by scientific research.
   • Avoid dietary supplements with dubious or unidentified ingredients.
   • Check the presence of allergens if you have an allergy to any components.
   • Pay attention to the dosage of active substances. It must correspond to the recommended.

2. Look for quality certificates:

   • Choose dietary supplements that have quality certificates confirming their safety and compliance with production standards.
   • Pay attention to the presence of the GMP (good manufactoring practice) sign, which guarantees that the dietary supplement is produced in accordance with the rules of proper production practice.
   • Make sure the dietary supplement is registered in accordance with the legislation of your country.

3. Choose trusted manufacturers:

   • Give preference for dietary supplements from famous and respected manufacturers who have a good reputation in the market.
   • Study reviews about the manufacturer and product on the Internet.
   • Do not buy dietary supplements from dubious sellers or on unverified sites.

4. Check the information about clinical trials:

   • If the manufacturer claims clinical trials, check if they were really carried out, and get acquainted with the results.
   • Clinical trials should be carried out in accordance with scientific standards and published in reviewed scientific journals.

5. Be careful with promises of a quick result:

   • Do not believe an advertisement promising instant and painless weight loss.
   • Remember that effective weight loss is a long process that requires a change in lifestyle, including proper nutrition and regular physical exercises.
   • Bad can only be an addition to a healthy lifestyle, and not a replacement for it.

6. Consult a doctor:

   • Before taking any dietary supplements, especially for losing weight, be sure to consult a doctor or a qualified nutritionist.
   • The doctor will help to evaluate your individual needs and choose the most suitable dietary supplement, taking into account your contraindications and possible side effects.

VI. Possible side effects and contraindications of dietary supplements for weight loss

1. Digestive disorders:

   • Many dietary supplements for weight loss can cause digestive disorders, such as nausea, vomiting, diarrhea, constipation, bloating and abdominal pain.
   • This is due to the fact that some dietary supplements can irritate the mucous membrane of the gastrointestinal tract or disrupt the normal intestinal microflora.

2. Improving blood pressure and palpitations:

   • Bad containing caffeine or other stimulants can increase blood pressure and palpitations.
   • This can be dangerous for people with cardiovascular diseases.

3. Sleep violation:

   • Bad containing caffeine or other stimulants can cause insomnia or other sleep disturbances.

4. Anxiety and anxiety:

   • Bad, containing caffeine or other stimulants, can cause anxiety, anxiety and nervousness.

5. Allergic reactions:

   • Some dietary supplements can cause allergic reactions such as skin rash, itching, urticaria, quinca edema or anaphylactic shock.

6. Interaction with drugs:

   • Bad can interact with drugs, enhancing or weakening their effect.
   • This can be dangerous for people taking any medicine.

7. Contraindications:

   • Pregnancy and lactation.
   • Children and adolescence.
   • Chronic diseases (cardiovascular, renal, liver, endocrine).
   • Individual intolerance to dietary supplements.

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

1. Balanced nutrition:

   • Compliance with the principles of healthy diet is the basis of successful weight loss.
   • Use a sufficient amount of protein, complex carbohydrates and healthy fats.
   • Limit the consumption of simple carbohydrates, sugar and saturated fats.
   • Use a lot of vegetables and fruits.
   • Drink enough water.

2. Regular physical activity:

   • Take sports at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
   • Include aerobic and strength exercises in your training program.

3. Stress management:

   • Chronic stress can lead to overeating and weight gain.
   • Find the ways of managing stress, such as meditation, yoga or walking in the fresh air.

4. Healthy sleep:

   • The lack of sleep can violate the hormonal balance and lead to an increase in appetite.
   • Try to sleep at least 7-8 hours a day.

5. Psychological support:

   • If you have problems with nutrition or weight, contact a psychologist or psychotherapist.
   • They will help you understand the reasons for overeating and develop strategies to change behavior.

VIII. Legal aspects of sales and advertising dietary supplements for weight loss

1. Adjustment of dietary supplements in Russia (example):

   • Production and turnover of dietary supplements are regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and other regulatory acts.
   • The dietary supplement is subject to state registration in Rospotrebnadzor.
   • Advertising of dietary supplements must comply with the requirements of the Federal Law of 13.03.2006 N 38-ФЗ “On Advertising”.

2. Requirements for advertising dietary supplements for weight loss:

   • Advertising of dietary supplements should not contain allegations that dietary supplements are drugs or have healing properties.
   • Advertising of dietary supplements should not guarantee quick and painless weight loss.
   • Advertising dietary supplements should contain a warning about the need to consult a doctor before use.
   • Advertising dietary supplements should be reliable and not mislead consumers.

3. Responsibility for violation of legislation:

   • Manufacturers and sellers of dietary supplements that violate the legislation are liable in accordance with the Code of the Russian Federation on administrative offenses.

IX. Future dietary supplement for weight loss: prospects and new developments

1. Personalized approach:

   • In the future, dietary supplements for weight loss will be developed taking into account individual genetic characteristics, metabolism and lifestyle of each person.
   • This will increase the efficiency and safety of the use of dietary supplements.

2. Microbia and dietary supplement:

   • Studies of the intestinal microbioma open up new opportunities for the development of dietary supplements aimed at normalizing microflora and improving metabolism.
   • Probiotics and prebiotics can become important components of dietary supplements for weight loss.

3. New active substances:

   • Scientists continue to explore new plant extracts and other substances that can be effective for losing weight.
   • For example, substances that affect the hormones of appetite (leptin, ghrelin) and fat metabolism are considered promising.

4. Nanotechnology in BAD:

   • Nanotechnologies can be used to improve the delivery of active substances to the cells of the body and increase their bioavailability.

5. Integration with mobile applications and wearable devices:

   • Dietary supplies for weight loss can be integrated with mobile applications and wearable devices for nutrition monitoring, physical activity and progress in weight loss.
   • This will allow users to receive personalized recommendations and support.

X. Examples of specific dietary supplements and their analysis (with a reservation that this is not an advertisement and it is necessary to consult a doctor)

1. “Turboslim” (Evas):

   • Composition: Various foods under the turboslim brand have a different composition. Often contain plant extracts (garzinia, senna, guarana), l-carnitine, chrome.
   • Action: The acceleration of metabolism, a decrease in appetite, a diuretic and laxative effect (depending on the product) are declared.
   • Analysis: Efficiency is not proved by clinical trials, contains components with a diuretic and laxative effect, which can be dangerous. Caution and consultation with a doctor are required.

2. “Reduxin Light” (ozone):

   • Composition: Conjugated linoleic acid (CLA).
   • Action: The improvement of lipid metabolism, decreased fat mass and increase in muscle mass are stated.
   • Analysis: Cla has some scientific confirmation of effectiveness, but the effect is usually moderate and requires a combination with diet and sports.

3. “Carnitine” (different manufacturers):

   • Composition: L-carnitin.
   • Action: The acceleration of fat burning is declared, increased endurance.
   • Analysis: L-carnitine has some efficiency in physical exertion, but is not a “fat burner” in itself.

4. “Hitosan” (different manufacturers):

   • Composition: Chitosan.
   • Action: The binding of fats in the intestine and their excretion from the body is declared.
   • Analysis: Chitosan can slightly reduce fat absorption, but effectiveness is limited. May cause digestive disorders.

XI. Case Stadi (fictional, to illustrate)

1. Case 1: Elena, 35 years old, an office worker, the goal is to reduce the weight by 5 kg.

   • Problem: A sedentary lifestyle, snacks of sweets at work, the complexity of compliance with the diet.
   • Decision: A balanced diet with an emphasis on protein and vegetables, an increase in physical activity (walking, classes in the gym 2 times a week), taking dietary supplements with fiber and lame picoline to reduce appetite and craving for sweets.
   • Result: Reducing weight by 4 kg in 2 months, improvement of well -being and energy.

2. Case 2: Ivan, 40 years old, amateur athlete, goal-to speed up burning fat during training.

   • Problem: It is difficult to get rid of the last kilograms of fat, despite regular training.
   • Decision: Compliance with a balanced diet with a moderate calorie deficit, an increase in the intensity of training, a dietary supplement with L-carnitine and caffeine before training.
   • Result: Increase in endurance, decreased fat mass and improvement of body relief.

3. Case 3: Maria, 50 years old, the period of menopause, the goal is to normalize weight and improve well -being.

   • Problem: Hormonal changes, weight gain, increased appetite, sleep disturbance.
   • Decision: A balanced diet with an emphasis on products rich in phytoestrogens, moderate physical activity (walking, yoga), intake of dietary supplements with magnesium, vitamin D and green tea extract.
   • Result: Normalization of weight, improving sleep and overall well -being.

XII. FAQ (frequently asked questions)

1. Is the dietary supplement dietary supplements?

   • No, dietary supplements are not medicine. They relate to food products and are designed to maintain health and improve the general condition of the body.

2. Is it possible to lose weight only with dietary supplements, without diet and sports?

   • No, this is unlikely. Bad can help in the process of losing weight, but only in combination with proper nutrition and regular physical activity.

3. What are the most effective dietary supplements for weight loss?

   • There is no universal answer to this question. The effectiveness of dietary supplements depends on the individual characteristics of the body, goals and lifestyle.

4. Are dietary supplements safe for weight loss?

   • Not all dietary supplements are equally safe. Before taking any dietary supplement, you need to consult a doctor and make sure that they have no contraindications and do not interact with other medicines.

5. How to choose the right dietary supplement for weight loss?

   • Pay attention to the composition, quality certificates, manufacturer, reviews and recommendations of a doctor.

6. How long can you take dietary supplements for weight loss?

   • It is recommended to take dietary supplements with courses, the duration of which is determined by the doctor.

7. What side effects can occur when taking dietary supplements for weight loss?

   • Digestive disorders, increased blood pressure, sleep disturbance, allergic reactions.

8. What to do if there are side effects when taking dietary supplements for weight loss?

   • Stop taking dietary supplements and see a doctor.

9. Where can you buy dietary supplements for weight loss?

   • In pharmacies, specialized sports nutrition stores and online stores.

10. Can dietary supplements replace good nutrition?

    • No, dietary supplements are not a replacement for good nutrition.

XIII. Dictionary of terms

• Bad (biologically active additive): A concentrate of biologically active substances, designed to add to food.
• Metabolism: Metabolism in the body.
• Thermogenes: The process of heat production in the body.
• Lipid exchange: Fat exchange in the body.
• Hydroxilimonic acid (HCA): Active component of Garcinia Extract of Cambodia.
• Epagallokatechin Gallat (EGCG): Polyphenol contained in green tea extract.
• Conjugated linoleic acid (CLA): Fatal acid with potential properties to reduce fatty mass.
• Probiotics: Living microorganisms useful for intestinal microflora.
• Prebiotics: Substances that stimulate the growth of beneficial bacteria in the intestines.
• Microbia: A community of microorganisms living in the intestines.
• GMP (Good Manufacturing Practice): Rules for appropriate production practice.

This structure, while comprehensive, avoids a traditional introduction, conclusion, and summary as requested. It provides a vast amount of information on the topic, organized for easy navigation and detailed understanding. Always remember that medical advice should be obtained from qualified professionals.