Top dietary supplements for weight loss: recommendations of nutritionists

Top dietary supplements for weight loss: recommendations of nutritionists

Chapter 1: Understanding of dietary supplements for weight loss: Fundamentals and principles of action

1. What is dietary supplements and their place in dietetics: 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. They are not drugs and are not intended for the treatment of diseases. In dietetics, dietary supplements are used as an auxiliary tool to optimize nutrition, replenish the deficits of micronutrients and support metabolic processes that contribute to weight loss. It is important to understand that dietary supplements do not replace full nutrition and physical activity, but only complement them.

2. Mechanisms for the action of dietary supplements for weight loss: Dietary supplements for weight loss affect the body in different ways, depending on the composition and active components. The main action mechanisms include:

   • Reduced appetite: Some dietary supplements contain components that suppress the feeling of hunger, increase the feeling of saturation or slow down the emptying of the stomach, which leads to a decrease in calories consumption.
   • Acceleration of metabolism: Other dietary supplements stimulate metabolism, increasing energy consumption by the body, even at rest. This can contribute to burning more calories and fat.
   • Blocking the absorption of fats and carbohydrates: Some dietary supplements contain substances that prevent the absorption of fats or carbohydrates in the intestines, thereby reducing the number of calories entering the body.
   • Improving digestion: Bades containing enzymes or probiotics can improve digestion and absorption of nutrients, which can also help reduce weight.
   • Deriving excess fluid: Some dietary supplements have a diuretic effect, contributing to the elimination of excess fluid from the body and a decrease in edema. This can lead to a short -term weight loss, but does not affect the amount of adipose tissue.
   • Fat burning (lipoliz): Some dietary supplements contain components that stimulate the breakdown of fats and their release into the blood for use as energy.

3. Classification of dietary supplements for weight loss: Literation dietary supplements can be classified according to various signs, including the mechanism of action, composition and target audience. Main categories:

   • Thermogenics: Contain substances that stimulate thermogenesis (heat production in the body), which leads to an increase in energy consumption and fat burning. Examples: caffeine, green tea extract, Sinefrin.
   • Appetite blockers: Contain fibers or other substances that increase the feeling of saturation and reduce appetite. Examples: Glucomannan, Psillium, Hudia Gordoni.
   • Fat and carbohydrates blockers: Contain substances that prevent the absorption of fats or carbohydrates in the intestines. Examples: chitosan, pheasolamine (white beans extract).
   • Diuretics: Contain substances that have a diuretic effect that contribute to the elimination of excess fluid from the body. Examples: parsley extract, braid.
   • Fathers: Contain substances that stimulate the breakdown of fats and their release into the blood for use as energy. Examples: L-carnitine, conjugated linoleic acid (CLA).
   • Dietary supplements that normalize metabolism: Contain vitamins, minerals and other nutrients that are necessary for the normal functioning of metabolic processes. Examples: Chrome, iodine, B vitamins B.
   • Dad for detoxification: Contain substances that contribute to the elimination of toxins from the body. Examples: spirulina, chlorella.
   • Plant -based dietary supplements: They contain extracts of various plants that have different properties that help reduce weight. Examples: Garcinia Cambodian, Guarana.

4. The importance of consulting a doctor or nutritionist: Before taking any dietary supplement for weight loss, you need to consult a doctor or a nutritionist. This is necessary for:

   • Assessments of health status: A doctor or nutritionist can evaluate your health status and identify possible contraindications for taking certain dietary supplements.
   • Exceptions of medical causes of excess weight: Some diseases, such as hypothyroidism or kushing syndrome, can cause weight gain. It is important to exclude these reasons before proceeding to receive dietary supplements.
   • Optimal dietary supplement selection: A doctor or nutritionist can help choose a dietary supplement that will be most effective and safe for you, given your individual characteristics and goals.
   • Development of a comprehensive weight loss program: Bades should be part of a comprehensive weight loss program, which includes a balanced diet and physical activity. A doctor or nutritionist can help develop such a program.
   • Side effects monitoring: A doctor or a nutritionist can control your condition while taking dietary supplements and identify possible side effects.

Chapter 2: Top Badov for weight loss recommended by dietetologists (with scientific justification)

1. Glucomanan:

   • The mechanism of action: Glucomannan is a soluble dietary 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. This leads to an increase in the feeling of saturation, a slowdown in the emptying of the stomach and a decrease in appetite.
   • Scientific justification: Numerous studies have shown that glucomannan is effective for weight loss. For example, a meta analysis published in the journal Journal of the American College of Nutrition showed that glucomannan significantly reduces weight, body weight (BMI) and blood cholesterol.
   • Recommendations for use: Take glucmannan 30-60 minutes before meals, washed down with a large amount of water (1-2 cups). Recommended dose – 1-3 grams per day.
   • Cautions: Glucomannan can cause bloating, gas formation and constipation. People with diseases of the gastrointestinal tract need to consult a doctor before taking the appointment.

2. Green tea extract (EGCG):

   • The mechanism of action: Green tea extract contains catechins, especially epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties. EGCG stimulates thermogenesis, increases energy consumption and promotes fat burning.
   • Scientific justification: Studies have shown that EGCG can help reduce weight and reduce the waist circumference. For example, a study published in the journal “American Journal of Clinical Nutrition” showed that the use of green tea extract increases energy consumption and fat oxidation.
   • Recommendations for use: Take green tea extract in accordance with the instructions on the package. The usually recommended dose is 200-500 mg EGCG per day.
   • Cautions: Green tea extract can cause insomnia, nervousness and rapid heartbeat due to caffeine content. People with cardiovascular diseases need to consult a doctor before taking the appointment.

3. L-Carnitin:

   • The mechanism of action: 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. L-carnitine helps to burn fat and increase endurance.
   • Scientific justification: Some studies have shown that L-carnitine can help reduce weight and increase muscle mass. For example, a meta-analysis published in the journal “Journal of the International Society of Sports Nutrition” showed that L-carnitine significantly reduces the weight and BMI.
   • Recommendations for use: Take L-carnitine 30-60 minutes before training. Recommended dose – 500-2000 mg per day.
   • Cautions: L-carnitine can cause nausea, vomiting, diarrhea and an unpleasant smell of the body.

4. Chromium:

   • The mechanism of action: Chrome is a trace element that is involved in the regulation of blood sugar. It enhances the effect of insulin, which helps the absorption of glucose cells and reduces the craving for sweets.
   • Scientific justification: Studies have shown that chrome can help reduce weight and reduce craving for sweets. For example, a study published in Diabetes Technology & Therapeutics showed that chromium additives improve blood sugar and reduce appetite.
   • Recommendations for use: Take chrome in accordance with the instructions on the package. The usually recommended dose is 200-1000 mcg per day.
   • Cautions: Chrome can cause headache, nausea and vomiting. People with kidney diseases need to consult a doctor before taking the appointment.

5. Conjugated linoleic acid (CLA):

   • The mechanism of action: Cla is a group of fatty acids, which is found in meat and dairy products. CLA can help reduce weight, reduce fat mass and increase muscle mass.
   • Scientific justification: Some studies have shown that CLA can be effective for weight loss. For example, a meta analysis published in the journal “American Journal of Clinical Nutrition” showed that Cla significantly reduces the fat weight of the body.
   • Recommendations for use: Take CLA in accordance with the instructions on the package. The usually recommended dose is 3-6 grams per day.
   • Cautions: Cla can cause nausea, diarrhea and abdominal pain.

6. Probiotics:

   • The mechanism of action: Probiotics are living microorganisms that benefit the owner’s health when used in sufficient quantities. Probiotics can improve digestion, strengthen immunity and influence metabolism, which can help reduce weight.
   • Scientific justification: Studies have shown that certain probiotics strains can help reduce weight and reduce fat mass. For example, a study published in the magazine “British Journal of Nutrition” showed that the Lactobacillus Rhamnosus CGMCCC1.3724 helps to reduce weight in obese women.
   • Recommendations for use: Take probiotics in accordance with the instructions on the package. Choose probiotics containing several strains of bacteria, especially Lactobacillus and Bifidobacterium.
   • Cautions: Probiotics are usually well tolerated, but can cause bloating, gas formation and diarrhea, especially at the beginning of the intake.

7. Garcinia Cambodia:

   • The mechanism of action: Garcinia Cambodian contains hydroxilimonic acid (HCA), which is believed to suppress appetite and blocks the formation of fat. HCA inhibits the enzyme citrateliasis that is involved in the synthesis of fatty acids.
   • Scientific justification: The results of the research of Garcinia Cambodia are contradictory. Some studies have shown that HCA may slightly contribute to weight loss, while others have not revealed a significant effect.
   • Recommendations for use: Take Garcinia Cambodia in accordance with the instructions on the package. The usually recommended dose is 500-1500 mg HCA per day.
   • Cautions: Garcinia Cambodia can cause headache, nausea and stomach disorder. In rare cases, cases of liver damage were reported.

8. Caffeine:

   • The mechanism of action: Caffeine is a stimulant that can increase energy consumption, improve physical performance and suppress appetite. It stimulates the central nervous system, which leads to an increase in thermogenesis and burning fat.
   • Scientific justification: Studies have shown that caffeine can help reduce weight and improve sports results. For example, a meta analysis published in the journal Obesity Reviews showed that caffeine can help reduce weight and reduce BMI.
   • Recommendations for use: Take caffeine in accordance with individual tolerance. The usually recommended dose is 100-400 mg per day. Caffeine can be obtained from coffee, tea, energy drinks and additives.
   • Cautions: Caffeine can cause insomnia, nervousness, rapid heartbeat and an increase in blood pressure. People with cardiovascular diseases need to consult a doctor before taking the appointment.

Chapter 3: How to choose the right dietary supplement for weight loss: tips and recommendations

1. Define your goals: Before choosing dietary supplements for weight loss, determine your goals. What do you want to achieve? Reduce appetite? Accelerate metabolism? Burn fat? Block the absorption of fats or carbohydrates? The choice of dietary supplements must correspond to your goals.

2. Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients that have a scientific justification for weight loss. Avoid dietary supplements containing dubious or potentially dangerous ingredients.

3. Check the availability of quality certificates: Make sure that dietary supplements have quality certificates confirming its safety and effectiveness. Pay attention to the certificates of GMP (good manufacturing practice) and NSF International.

4. Pay attention to the reviews: Read the reviews of other people who accepted this dietary supplement. This can give you an idea of ​​its effectiveness and possible side effects. However, do not fully rely on reviews, as they can be subjective or even fake.

5. Consider your individual characteristics: When choosing a dietary supplement, take into account your individual characteristics, such as the state of health, age, gender and level of physical activity. People with diseases need to consult a doctor before taking the appointment.

6. Do not expect miracles: Bades are not a magic tablet. They can help you reduce weight, but only in combination with balanced nutrition and physical activity. Do not expect dietary supplements will do all the work for you.

7. Start with small doses: Start taking dietary supplements with small doses to evaluate your tolerance. If you do not experience side effects, gradually increase the dose to the recommended.

8. Follow your well -being: During the reception of Bad, follow your well -being. If you experience any side effects, stop taking and consult a doctor.

9. Adhere to the recommended dosage: Do not exceed the recommended dosage of dietary supplements. Excessive use of dietary supplements can lead to side effects and negative health consequences.

10. Buy dietary supplements only in proven places: Buy dietary supplements only in proven places, such as pharmacies and specialized healthy food stores. Avoid buying dietary supplements on the Internet from unverified sellers, as they can be fake or contain dangerous ingredients.

Chapter 4: Alternative methods of weight loss: nutrition, physical activity and lifestyle

1. Balanced nutrition: A balanced diet is the basis of healthy weight loss. Focus on the use of whole, unprocessed products, such as fruits, vegetables, whole grain products, low -fat meat, fish and legumes. Limit the use of processed products, sugar, fats and alcohol.

2. Calorie control: To lose weight, it is necessary to create a calorie deficit. This means that you should consume less calories than you spend. You can achieve calorie deficiency by reducing calorie intake and increasing physical activity.

3. Regular physical activity: Regular physical activity plays an important role in losing weight and maintaining a healthy weight. Do aerobic exercises such as walking, running, swimming or cycling, at least 150 minutes a week. Add strength training to increase muscle mass and accelerate metabolism.

4. Sufficient sleep: A sufficient dream is important for health and weight loss. The lack of sleep can lead to an increase in appetite, a decrease in metabolism and an increase in the risk of obesity. Try to sleep at least 7-8 hours a day.

5. Stress management: Stress can lead to an increase in appetite and weight gain. Learn to manage stress with the help of relaxation techniques, such as yoga, meditation or deep breathing.

6. Hydration: Drink enough water during the day. Water helps to accelerate metabolism, suppress appetite and remove toxins from the body.

7. Conscious nutrition: Practice conscious nutrition, that is, eat slowly, carefully and without abstracts. This will help you better feel hunger and saturation and prevent overeating.

8. Support: Find support from friends, family or support groups. This can help you remain motivated and adhere to your weight loss program.

9. Life change change: Losing weight is not a diet, but a change in lifestyle. Make healthy nutrition and physical activity part of your daily life.

10. Appeal to a specialist: If you experience difficulties with weight loss, consult a doctor or a nutritionist. They can help you develop an individual weight loss program and solve any medical problems that may impede weight loss.

Chapter 5: Side effects and contraindications of dietary supplements for weight loss

1. Possible side effects: Dietary dietary supplements can cause various side effects, depending on the composition and individual tolerance. The most common side effects include:

   • Problems with the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating, gas formation.
   • Problems with the nervous system: Insomnia, nervousness, anxiety, headache, dizziness, a rapid heartbeat.
   • Allergic reactions: Raw, itching, urticaria, swelling.
   • Improving blood pressure: Some dietary supplements containing caffeine or other stimulants can increase blood pressure.
   • Interaction with drugs: Bades can interact with some drugs by changing their effectiveness or causing side effects.
   • Liver damage: In rare cases, cases of liver damage were reported when taking some dietary supplements for weight loss.

2. Contraindications: Dietary supplements for weight loss have a number of contraindications in which their reception is not recommended:

   • Pregnancy and breastfeeding: Literation dietary supplements are not recommended for pregnant and lactating women.
   • Children and adolescence: Literation dietary supplements are not recommended for children and adolescents without consulting a doctor.
   • Diseases of the cardiovascular system: People with cardiovascular diseases need to consult a doctor before taking dietary supplements for weight loss, especially those that contain caffeine or other stimulants.
   • Diseases of the gastrointestinal tract: People with diseases of the gastrointestinal tract need to consult a doctor before taking dietary supplements for weight loss.
   • Kidney and liver diseases: People with kidney and liver diseases need to consult a doctor before taking dietary supplements for weight loss.
   • Allergies to the ingredients: People with allergies for any ingredients that are part of the dietary supplement should not be taken.
   • Medication: If you take any medicine, you need to consult a doctor before taking dietary supplements for weight loss in order to exclude the possibility of interaction.

3. The importance of consulting a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor or a nutritionist. This will help to avoid unwanted side effects and choose dietary supplements that will be most effective and safe for you.

Chapter 6: Legal aspects and regulation of dietary supplements for weight loss

1. Bad regulation in different countries: The regulation of dietary supplements varies in different countries. In some countries, such as the USA and Europe, dietary supplements are regulated as food, and not as medicines. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety before the market for the market. In other countries, such as Canada and Australia, dietary supplements are regulated more strictly and require preliminary registration and security assessment.

2. Responsibility of manufacturers: Bad manufacturers are responsible for the safety and quality of their products. They are required to indicate the full composition of the dietary supplement on the packaging, information about the manufacturer and recommendations for use. However, since dietary supplements are not regulated as strictly as medicines, monitoring their quality and safety can be insufficient.

3. Consumer protection: Consumers are entitled to receive reliable information about dietary supplements, their composition, efficiency and safety. If the consumer believes that the dietary supplement does not correspond to the declared characteristics or caused harm to health, he has the right to apply to the relevant consumer protection authorities.

4. Attention to fraudulent schemes: There are many fraudulent schemes on the market for weight loss, promising quick and easy weight loss without effort. Be careful and do not trust advertising that promises wonderful results. Remember that healthy weight loss requires time, effort and change in lifestyle.

5. Information verification: Before buying dietary supplements for weight loss, check the information about it from reliable sources. Contact a doctor or a nutritionist to get a professional consultation. Study scientific studies confirming the effectiveness and safety of the ingredients that are part of the dietary supplement.

Chapter 7: Myths and errors about dietary supplements for weight loss

1. Myth 1: Dietary Dietary Bades is a magic tablet: Bades are not a magic tablet that will allow you to lose weight without effort. They can help you reduce weight, but only in combination with balanced nutrition and physical activity.

2. Myth 2: All dietary supplements are safe for weight loss: Not all dietary supplements are safe. Some dietary supplements may contain dangerous ingredients or cause side effects. Before taking any dietary supplement, you need to consult a doctor.

3. Myth 3: Dietary dietary supplements quickly get rid of excess weight: Bades cannot quickly save you from excess weight. Healthy weight loss takes time and effort. Do not trust advertising that promises instant results.

4. Myth 4: Dietary diets for weight loss are suitable for everyone: Dietary dietary supplements are not suitable for everyone. People with diseases need to consult a doctor before taking the appointment.

5. Myth 5: Dietary supplements for weight loss replace proper nutrition and physical activity: Bades do not replace proper nutrition and physical activity. They can only complement them.

6. Myth 6: the more expensive it is, the more effective it is: The price of dietary supplements is not always an indicator of its effectiveness. Some expensive dietary supplements can be ineffective or even dangerous.

7. Myth 7: If the dietary supplement, then it is safe: The natural composition of the dietary supplement does not guarantee its safety. Some natural ingredients can cause side effects or interact with drugs.

8. Myth 8: There are no side effects from dietary supplements: There may be side effects from dietary supplements. Before taking any dietary supplement, it is necessary to study its composition and possible side effects.

9. Myth 9: Bades help to lose weight forever: Bades do not guarantee that you will lose weight forever. To preserve the achieved result, it is necessary to adhere to a healthy lifestyle.

10. Myth 10: Bad can be taken without consulting a doctor: Bades are not recommended to be taken without consulting a doctor. The doctor can evaluate your health status and choose a dietary supplement that will be most effective and safe for you.

Chapter 8: new trends in the field of dietary supplements for weight loss

1. Personalized dietary supplements: The development of genetics and nutrigenomy led to the appearance of personalized dietary supplements, which take into account the individual genetic characteristics of a person. These dietary supplements are developed on the basis of DNA analysis and allow you to choose the optimal composition to achieve the maximum effect.

2. Bades based on intestinal microbiots: Studies of the intestinal microbiots showed that the composition of bacteria in the intestine can affect weight and metabolism. Dietary supplements are developed that contain probiotics and prebiotics that help improve intestinal microbiota and weight loss.

3. Plants based on plant stem cells: Plant stem cells have high antioxidant activity and can stimulate cell regeneration. Dietary supplements based on plant stem cells are developed, which are believed to accelerate metabolism and promote fat burning.

4. Neuropeptides -based dietary supplements: Neuropeptides are substances that regulate appetite and saturation. Neuropeptides are being developed, which, as it is believed, can suppress appetite and help reduce weight.

5. Bades in innovative forms: Dietary supplements are developed in innovative forms, such as chewing sweets, candies and drinks, which are more convenient to use and improve the absorption of active substances.

Chapter 9: Conclusion: Bad as part of an integrated approach to losing weight

Dietary dietary supplements can be a useful addition to a balanced diet and physical activity, but are not a replacement for a healthy lifestyle. It is important to remember that dietary supplements are not a magic pill and cannot relieve you of excess weight without effort. Before taking any dietary supplements, you need to consult a doctor or nutritionist in order to avoid unwanted side effects and choose a dietary supplement that will be most effective and safe for you. Healthy weight loss requires time, effort and change in lifestyle. Focus on a balanced diet, regular physical activity, enough sleep and stress. Bades can help you along this path, but only in combination with other healthy habits.