Popular dietary supplements for weight loss: is it worth buying

Popular dietary supplements for weight loss: is it worth buying

Section 1: Dietary supplies for weight loss: how they are supposedly Work

Dietary additives (dietary supplements) for weight loss are a variety of products of products that claim to help reduce weight in various ways. These mechanisms of action are often exaggerated or based on limited scientific data. It is important to understand how these additives declareWhat work in order to critically evaluate their potential efficiency and safety.

1. Thermogenesis and fat burning:

   • Mechanism: Many additives promise to increase thermogenesis — a process in which the body produces heat, thereby burning more calories. This is often achieved by stimulating metabolism.
   • Ingredients: General ingredients associated with thermogenesis include caffeine, green tea extract (EGCG), capsaicin (from chili pepper) and Sinefrin (from Gorky Orange).
   • How declared work: Caffeine, for example, is a stimulant that can temporarily increase metabolism and increase the release of fatty acids from fat reserves. EGCG can inhibit an enzyme that breaks down norepinephrine, neurotransmitter participating in fat burning. Capsaicin can activate certain receptors (TRPV1), which affect body temperature and metabolism. Sinefrin is structurally similar to ephedrine (which was prohibited due to side effects) and is believed to stimulates adrenergic receptors, which leads to an increase in lipolysis (fat splitting).
   • Problems: The effectiveness of thermogenic additives varies greatly. A short -term increase in metabolism can be minimal and not lead to significant weight loss in the long term. In addition, stimulants can cause side effects, such as anxiety, insomnia, rapid heartbeat and an increase in blood pressure. Many of these ingredients were not tested for safety in the long run.

2. Suppression of appetite:

   • Mechanism: Some additives claim that they suppress your appetite, forcing a person to feel more well -fed or reducing traction to food.
   • Ingredients: The common ingredients include fiber (glucomannan, psillium), Garcinia Extract of Cambodian (hydroxilimonic acid-HCA), 5-HTP (5-hydroxitriptophanes) and some herbal extracts.
   • How declared work: Fiber, when it enters the stomach, absorbs water and expands, creating a feeling of satiety, which can lead to a decrease in calories consumption. HCA is claimed to block the enzyme (citrateliasis), which is involved in the transformation of carbohydrates into fat, and can also increase the level of serotonin, which can affect appetite. 5-HTP is the predecessor of serotonin and is believed to help adjust the mood and appetite.
   • Problems: The effectiveness of additives that suppress appetite is often limited. Fiber can cause bloating and discomfort in the stomach, if not consumed enough water. HCA studies gave conflicting results, and its influence on weight loss can be insignificant. 5-HTP can interact with other drugs and cause side effects, such as nausea. The long -term safety of many herbal extracts has not been established.

3. Carbohydrates and fat blockers:

   • Mechanism: These additives say that they block the absorption of carbohydrates or fats in the intestines, reducing the number of calories absorbed from food.
   • Ingredients: The common ingredients include ordinary beans (alpha-amylase inhibitor), chitosan and eagleistat (a medicinal product released according to the prescription, but sometimes illegally sold as an additive).
   • How declared work: Alpha-amylase inhibitors obtained from beans are designed to block the alpha-amylase enzyme, which breaks down starch on simple sugars. This can reduce the amount of carbohydrates that are absorbed by the body. Chitosan is a fiber obtained from crustacean shells, which is allegedly associated with fat in the digestive tract and prevents its absorption. Orlistat (xenical) acts by inhibiting lipase, enzyme necessary for splitting fats.
   • Problems: Carbohydrate blockers can cause gas formation, bloating and diarrhea. Chitosan can prevent the absorption of fat -soluble vitamins. Orlistat is an effective medicine, but it also causes side effects, such as oily discharge from the rectum, fecal incontinence and a decrease in the absorption of vitamins. The use of illegally sold Orlistat without a doctor’s supervision can be dangerous.

4. Increase in metabolism:

   • Mechanism: Some additives claim that they increase the main metabolism (BMR), the number of calories that the body burns at rest.
   • Ingredients: General ingredients include iodine (to support the function of the thyroid gland), chrome and L-carnitine.
   • How declared work: Iodine is necessary for the production of thyroid hormones that regulate metabolism. Chrome is claimed, improves insulin sensitivity and helps to control the blood sugar, which can indirectly influence metabolism. L-carnitine plays a role in the transportation of fatty acids to mitochondria, where they are burned for energy.
   • Problems: Iodis additives should be used with caution, since an excess of iodine can disrupt the thyroid gland. Chromium studies did not show convincing results regarding weight loss. L-carnitine can be useful for certain groups of people (for example, athletes), but its influence on the loss of weight in the general public is minimal.

5. Diuretics and laxatives:

   • Mechanism: Some additives claim that they cause weight loss, increasing urination or stimulating intestinal emptying.
   • Ingredients: The common ingredients include Senna, Aloe, Dandelion and other herbs with a diuretic or laxative effect.
   • How declared work: Diuretics increase the elimination of water from the body, which can lead to a temporary weight loss. Laxatives accelerate the passage of food through the intestines, which can reduce the absorption of calories.
   • Problems: Diuretic and laxatives do not lead to loss of fat. They cause only temporary weight loss due to water loss and intestinal contents. Long -term use of diuretic and laxatives can lead to dehydration, electrolyte imbalance and other serious health problems. They are not recommended for weight loss.

6. Modulation of intestinal microbiots:

   • Mechanism: Some additives argue that they affect the composition of the intestinal microbiots (bacteria living in the intestines) and contribute to weight loss.
   • Ingredients: Different ingredients include probiotics (living bacteria) and prebiotics (food for bacteria).
   • How declared work: It is believed that certain probiotics strains can affect metabolism, inflammation and appetite. Prebiotics can contribute to the growth of beneficial bacteria in the intestines, which can also have a positive effect on weight.
   • Problems: Studies of the role of intestinal microbiots in weight loss are still at an early stage. Not all probiotics are the same, and the effectiveness of different strains can vary. The influence of probiotics and prebiotics on weight loss is often modest and can depend on the individual characteristics of a person.

Section 2: Review of popular dietary supplements for weight loss and their proven effectiveness

Consider the popular dietary supplements for weight loss and analyze the existing scientific data on their effectiveness:

1. Green tea extract (EGCG):

   • Statement: It stimulates thermogenesis, burns fat.
   • Proof: Some studies show a slight increase in metabolism and oxidation of fats, especially when combined with caffeine. However, the effect on the actual weight loss is often insignificant.
   • Side effects: It can cause anxiety, insomnia, stomach disorder, in rare cases — liver damage.

2. Garcinia Cambodia (HCA):

   • Statement: Suppresses appetite, blocks the formation of fat.
   • Proof: Most studies have not revealed a significant impact on weight or fat. Some studies showed a slight effect, but the results are contradictory.
   • Side effects: It can cause nausea, stomach disorder, headache.

3. Caffeine:

   • Statement: It stimulates thermogenesis, increases energy.
   • Proof: Caffeine can temporarily increase metabolism and improve physical performance. However, its influence on long -term weight loss is limited.
   • Side effects: Anxiety, insomnia, rapid heartbeat, increased blood pressure, dependence.

4. Glucomanan:

   • Statement: Suppresses appetite, increases the feeling of satiety.
   • Proof: Glucomannan can help in weight loss, absorbing water in the stomach and creating a feeling of satiety. However, it should be used with a large amount of water to avoid suffocation or casement of the intestines.
   • Side effects: Bloating, gas formation, discomfort in the stomach, can interact with some drugs.

5. Hitosan:

   • Statement: Blocks the absorption of fat.
   • Proof: Evidence of chitosan efficiency in weight loss is limited and contradictory. It can have a slight influence on weight loss, but the effect is usually insignificant.
   • Side effects: Disorder of the stomach, constipation, can prevent the absorption of fat -soluble vitamins.

6. 5-HTP (5-hydroxyryptophan):

   • Statement: Suppresses appetite, improves mood.
   • Proof: Some studies show that 5-HTP can help reduce the appetite and calorie intake, but additional studies are needed.
   • Side effects: Nausea, disorder of the stomach, diarrhea, can interact with antidepressants.

7. CLA (conjugated linoleic acid):

   • Statement: Reduces the fat weight of the body, increases muscle mass.
   • Proof: Some studies show that CLA can have a slight influence on the decrease in body fat, but the results are contradictory. The effect is usually small and may not be clinically significant.
   • Side effects: Disorder of the stomach, nausea, diarrhea, increased risk of insulin resistance.

8. Forskolin:

   • Statement: It stimulates fat burning, increases muscle mass.
   • Proof: Research in public is limited. Some preliminary studies show that Forscolin can influence the composition of the body, but additional studies are needed.
   • Side effects: It can reduce blood pressure, interact with some drugs.

9. Chroma Picoline:

   • Statement: Improves sensitivity to insulin, reduces craving for sugar.
   • Proof: There is no convincing evidence that chromium picolinate promotes weight loss or improves the composition of the body.
   • Side effects: Rarely, but can cause headache, irritability, insomnia.

10. L-Carnitin:

    • Statement: Improves fat burning, increases energy.
    • Proof: L-carnitine can be useful for athletes, but its influence on weight loss in people who do not go in for sports is minimal.
    • Side effects: Disorder of the stomach, nausea, vomiting.

11. Malina Ketons:

    • Statement: Stimulate fat burning.
    • Proof: Research in humans is limited and did not show significant influence on weight loss. Most studies were conducted on cells or animals.
    • Side effects: It can cause nervousness, rapid heartbeat.

12. Sinefrin (Gorky Orange):

    • Statement: It stimulates thermogenesis, burns fat.
    • Proof: Sinefrin is structurally similar to ephedrine and can have a stimulating effect. However, its efficiency in weight loss is limited, and it can cause side effects similar to ephedrine.
    • Side effects: An increase in blood pressure, rapid heartbeat, anxiety, can be dangerous for people with heart disease.

13. Irings Gabonskaya (African mango):

    • Statement: Reduces weight, controls blood sugar.
    • Proof: Some studies show that Gabonskaya Irving Extract may have a slight influence on weight loss and improving cholesterol levels, but additional studies are needed.
    • Side effects: Headache, insomnia, gas formation.

14. White beans extract (alpha-amylase inhibitor):

    • Statement: Blocks the absorption of carbohydrates.
    • Proof: White beans extract can reduce the absorption of carbohydrates, but its effect on weight loss is usually slightly.
    • Side effects: Gas formation, bloating, stomach disorder.

15. Probiotics:

    • Statement: Improve the intestinal microbiota, contribute to weight loss.
    • Proof: Some probiotic strains can influence weight, but additional studies are needed to determine which strains are most effective and for whom.
    • Side effects: Gas formation, bloating.

Section 3: risks and side effects associated with the use of dietary supplements for weight loss

In addition to dubious efficiency, dietary supplements for weight loss have risks for health, which are important to know:

1. Unregulated and lack of quality control:

   • Bades are not regulated as strictly as medicines. This means that the composition of the product may not correspond to the label indicated, and may contain impurities, pollutants or ingredients that are not indicated in the list.
   • The lack of standardization of production can lead to different quality and concentration of active substances in different parties of the same product.
   • This can be a serious hazard of health, especially for people with allergies or sensitivity to certain substances.

2. Interaction with drugs:

   • Many dietary supplements can interact with drugs that are dispensed with or without a prescription, changing their effectiveness or increasing side effects.
   • For example, dietary supplements containing stimulants can enhance the effect of anticoagulants or antidepressants.
   • It is important to inform your doctor about all the dietary supplements that you accept in order to avoid potential interactions.

3. Side effects:

   • Literation dietary supplements can cause various side effects, depending on the ingredients and individual characteristics of the body.
   • Delivered side effects include stomach disorder, nausea, diarrhea, constipation, headache, anxiety, insomnia, a rapid heartbeat and an increase in blood pressure.
   • Some dietary supplements can cause more serious side effects, such as damage to the liver, kidneys or heart.

4. Risk for certain groups of people:

   • Pregnant and nursing women, children, adolescents, elderly people and people with chronic diseases (for example, cardiovascular diseases, liver, kidneys or thyroid diseases) should avoid using dietary supplements for weight loss.
   • These groups of people are more vulnerable to side effects and drug interactions.

5. Deceptive advertising and unreasonable statements:

   • Many dietary supplements use deceptive advertising and unreasonable statements to attract customers.
   • They can exaggerate the effectiveness of the product, hide information about side effects or use false scientific data.
   • It is important to be critical of advertising of dietary supplements and check information from reliable sources.

6. Masks of the main health problems:

   • The use of dietary supplements for weight loss can divert attention from the main health problems, such as malnutrition, insufficient physical activity or underlying the disease.
   • It is important to focus on a healthy lifestyle, and not rely on dietary supplements as a quick decision.

7. Psychological consequences:

   • The use of dietary supplements for weight loss can lead to unrealistic expectations and disappointment if the product does not work.
   • It can also contribute to the development of unhealthy relationships with food and body.

8. The content of prohibited substances:

   • Some dietary supplements for weight loss contain prohibited substances, such as anabolic steroids or stimulants that may pose a serious threat to health.
   • The use of such products can lead to the disqualification of athletes and legal consequences.

Section 4: Alternatives of dietary supplements for weight loss: effective and safe methods

Instead of relying on weight loss dietary supplements, which are often ineffective and can be dangerous, there are effective and safe weight loss methods:

1. Balanced nutrition:

   • Focus on the consumption of whole, unprocessed products, such as fruits, vegetables, whole grains, low -fat proteins and healthy fats.
   • Limit the consumption of processed products, sugar, refined carbohydrates and saturated fats.
   • Follow the calorie deficiency, consuming less calories than you burn.
   • Contact the dietary rod to draw up an individual food plan.

2. Regular physical activity:

   • Physical activity of at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.
   • Combine aerobic exercises (for example, walking, running, swimming, cycling) with strength training (for example, lifting weights, exercises with your own weight).
   • Find the types of physical activity that you like, and make them part of your daily life.

3. Sufficient sleep:

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

4. Stress management:

   • Find healthy ways to manage stress, such as yoga, meditation, walking in nature or communication with friends and family.
   • Chronic stress can lead to an increase in the level of cortisol, hormone, which contributes to the accumulation of fat in the abdomen.

5. Psychological support:

   • If you have problems with nutrition, body image or self -esteem, contact a psychologist or psychotherapist.
   • Cognitive-behavioral therapy (KPT) can help change the unhealthy models of thinking and behavior associated with food and weight.

6. Medication:

   • In some cases, the doctor may prescribe medications for weight loss.
   • However, drug treatment should be considered only in combination with a healthy lifestyle and under the strict supervision of a doctor.

7. Surgical treatment:

   • Bariatric surgery (an operation to reduce the stomach) may be an option for people with severe obesity that could not lose weight with other methods.
   • However, bariatric surgery is a serious solution that requires a thorough assessment and lifelong observation.

Section 5: Legislation and regulation of dietary supplements for weight loss: what the consumer needs to know

The laws and rules regarding dietary supplements are significantly different from the laws regulating medicines. Consumers should know about these differences in order to make reasonable decisions.

1. Lack of preliminary assessment:

   • Unlike drugs, dietary supplements do not require approval of regulatory authorities (for example, FDA in the USA) before entering the market.
   • Dietary supplies are not required to prove the safety or effectiveness of their products before sale.

2. Manufacturer’s responsibility:

   • Dad manufacturers are responsible for ensuring the safety of their products and compliance with its declared characteristics.
   • However, regulatory authorities do not conduct regular checks or tests of dietary supplements to make sure their safety and efficiency.

3. Marking and statements:

   • Bad labels should contain a list of ingredients, manufacturer information and a warning that the product is not intended for diagnosing, treating or preventing any diseases.
   • Dad manufacturers cannot make applications for the treatment or prevention of diseases if these statements are not confirmed by scientific data.

4. The role of regulatory organs:

   • Regulatory authorities (for example, FDA) can take measures against dietary supplements if their products are unsafe, contains prohibited substances or makes false statements.
   • However, regulatory authorities, as a rule, respond to problems with dietary supplements after they have already appeared on the market.

5. Forter certificates:

   • Some organizations offer third -party certificates for dietary supplements.
   • These certificates may guarantee that the product has passed cleanliness, efficiency and safety.
   • However, not all certification is equally reliable, and it is important to study the organization’s reputation before trusting its certification.

6. Consumer complaints:

   • Consumers can report side effects or other problems with dietary supplements by regulatory authorities.
   • These messages can help regulatory authorities to identify and eliminate problems with dietary supplements.

7. International differences:

   • Laws and rules regarding dietary supplements can differ significantly in different countries.
   • What is allowed to sell in one country can be prohibited in another.

8. Information for consumers:

   • Consumers should be informed about the risks and advantages of dietary supplements.
   • It is important to read the labels of products, check information from reliable sources and consult a doctor before using dietary supplements.

Section 6: Dietary diet

There are many myths about dietary supplements for weight loss that mislead consumers. Consider some of these myths and expose them:

1. Myth: Dietary diet is a quick and easy solution.

   • Reality: There is no quick and easy solution for weight loss. Literation dietary supplements rarely have a significant impact on weight, and they do not replace healthy nutrition and physical activity.

2. Myth: Dietary dietary supplements are safe because they are natural.

   • Reality: Natural does not always mean safe. Some natural ingredients can cause side effects or interact with drugs. In addition, dietary supplements are not adjusted as strictly as medicines, and may contain impurities or prohibited substances.

3. Myth: If dietary supplements are sold in the store, then it is safe and effective.

   • Reality: The sale of dietary supplements in the store does not guarantee its safety or efficiency. Bades do not require approval of regulatory authorities before entering the market, and they may contain ingredients that have not been tested for safety or efficiency.

4. Myth: Dietary dietary supplements work because celebrities recommend them.

   • Reality: Celebrities often receive money for advertising dietary supplements, and their recommendations should not be considered as a scientific confirmation of the effectiveness of the product.

5. Myth: Dietary dietary supplements can burn fat without diet and exercises.

   • Reality: There is no dietary supplement that can burn fat without a diet and exercises. In order to lose weight, it is necessary to observe a shortage of calories, consuming less calories than you burn.

6. Myth: Dietary dietary supplements can increase metabolism and help burn more calories.

   • Reality: Some dietary supplements can temporarily increase metabolism, but the effect is usually insignificant and does not lead to significant weight loss.

7. Myth: Dietary diets for weight loss can suppress appetite and help eat less.

   • Reality: Some dietary supplements can suppress appetite, but the effect is often short -term and can be accompanied by side effects, such as stomach disorder.

8. Myth: dietary supplements for weight loss can block the absorption of fats and carbohydrates.

   • Reality: Some dietary supplements can block the absorption of fats and carbohydrates, but the effect is usually insignificant and can lead to side effects, such as gas formation and diarrhea.

9. Myth: If the dietary supplement works for one person, then he will work for me.

   • Reality: Each person is unique, and what works for one person may not work for another. The effectiveness of dietary supplements can depend on individual factors, such as genetics, lifestyle and health status.

10. Myth: Dietary dietary supplements are a safe alternative to drugs that are dispensed with a prescription.

    • Reality: Bades are not regulated as strictly as medicines, and they may contain ingredients that have not been tested for safety or efficiency. In addition, dietary supplements can interact with prescription drugs and cause side effects.

Section 7: How to choose dietary supplement for weight loss, if you still decide to try it: expert recommendations

If, despite all the warnings, you still decided to try dietary supplements for weight loss, it is important to do it consciously and with caution:

1. Consult a doctor:

   • Before you start taking any dietary supplement, be sure to consult your doctor.
   • Your doctor will be able to evaluate your health status, identify possible contraindications and interactions with the medicines that you take.

2. Learn the product information:

   • Carefully read the product label and study the ingredients.
   • Check information from reliable sources such as sites of medical organizations or scientific articles.

3. Choose products with a proven reputation:

   • Give preference to products of famous manufacturers with a good reputation.
   • Study customer reviews and check if there have been any complaints about the product.

4. Pay attention to third -party certification:

   • Choose products that have passed third -party certification (for example, NSF International, USP).
   • These certifications guarantee that the product has passed cleanliness, efficiency and safety.

5. Start with a low dose:

   • Start with a low dose of dietary supplements and gradually increase it if side effects do not occur.
   • Follow the dosage recommendations indicated on the product label.

6. Follow your condition:

   • Carefully follow your condition and pay attention to any side effects.
   • If you notice any undesirable symptoms, stop taking dietary supplements and consult a doctor.

7. Do not rely on dietary supplements as the only tool for weight loss:

   • Bades should be part of a complex approach to losing weight, which includes healthy nutrition, physical activity and stress management.
   • Do not expect a dietary supplement to solve all your problems with weight without effort on your part.

8. Be realistic in your expectations:

   • Do not believe the promises of quick and easy weight loss.
   • Weight loss is a gradual process that requires time and effort.

9. Avoid products containing prohibited substances:

   • Be careful with products containing stimulants, anabolic steroids or other prohibited substances.
   • These substances can be dangerous to health and can lead to disqualification of athletes.

10. Report side effects:

    • If you are faced with any side effects after taking dietary supplements, inform the regulatory authorities.
    • Your information can help identify and eliminate problems with dietary supplements.

Section 8: Future of research of dietary supplement for weight loss: where science moves

Studies in the field of dietary supplements for weight loss continue, and scientists seek to better understand the potential mechanisms of action and the effectiveness of various ingredients.

1. Study of intestinal microbiots:

   • More and more attention is paid to the role of intestinal microbiots in metabolism and weight regulation.
   • Scientists study the influence of various probiotics and prebiotics on the composition of microbiota and their potential in weight loss.

2. Personalized approach:

   • Researchers are trying to develop personalized approaches to losing weight, taking into account individual genetic characteristics and the composition of microbiots.
   • This can allow you to more effectively select dietary supplements and diets for each person.

3. Development of new ingredients:

   • Scientists are developing new dietary supplements that can have a more pronounced effect on metabolism, appetite or absorption of nutrients.
   • However, before these ingredients are widely used, it is necessary to conduct careful research on safety and efficiency.

4. Using artificial intelligence:

   • Artificial intelligence is used to analyze large volumes of data on dietary supplements and their effect on the body.
   • This can help identify the most promising ingredients and develop more effective dietary supplements.

5. Improvement of regulation:

   • The need to improve dietary supplement regulation is recognized by an increasing number of people.
   • Regulatory authorities can strengthen the requirements for testing, labeling and safety dietary supplements to protect consumers.