Natural dietary diets for weight loss: what is the benefit - Yes Global продукция

Natural dietary diets for weight loss: what is the benefit

Section 1: Understanding of biologically active additives (dietary supplements) and weight loss

Definition and classification of dietary supplements:
- Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes.
- Bades are not drugs and are not intended for the treatment of diseases. They are aimed at maintaining health, preventing deficits and improving the functional state of the body.
- The classification of dietary supplements is based on their composition and functional action:
  - Nutricotics: replenish the deficiency of vitamins, minerals, amino acids and other necessary substances.
  - Parafarmetzetics: have a mild pharmacological effect and are used for prevention and auxiliary therapy.
  - Probiotics and prebiotics: support a healthy intestinal microflora.
- IMPORTANT: DOURT regulation in different countries may vary. In Russia, dietary supplements are subject to state registration and control by Rospotrebnadzor.
The principles of healthy weight loss:
- Weight reduction should occur gradually and safely, on average 0.5-1 kg per week. More rapid weight loss can be associated with the loss of muscle mass and water, not fat, and often leads to the Yo-Yo effect.
- The basis of healthy weight loss is a balanced diet with calorie deficiency and regular physical exercises.
- Key components of a healthy diet:
  - A sufficient amount of protein (1.2-1.5 g per kg of body weight) to maintain muscle mass.
  - Complex carbohydrates (vegetables, fruits, whole grain products) for energy and feeling of satiety.
  - Useful fats (avocados, nuts, olive oil) for hormonal balance and heart health.
  - Limiting simple carbohydrates (sweet, pastries, treated foods) and saturated fats (fatty meat, fast food).
- Physical activity:
  - A combination of aerobic exercises (running, swimming, walking) and strength training (lifting weights, exercises with its own weight) is recommended.
  - Aerobic exercises help burn calories and improve the cardiovascular system.
  - Power training helps to increase muscle mass, which increases metabolism and helps to burn fat even at rest.
- Lack of sleep and stress can negatively affect weight. It is recommended 7-8 hours of sleep per day and stress control using meditation, yoga or other relaxation methods.
The role of dietary supplements in the process of losing weight:
- Bad can be a useful addition to a balanced diet and physical exercises, but are not a replacement for a healthy lifestyle.
- They can help:
  - Reduce appetite and hunger.
  - Accelerate metabolism and fat burning.
  - Improve digestion and assimilation of nutrients.
  - To make up for a deficiency of vitamins and minerals that may occur when calories limit.
  - Increase energy and endurance during training.
- It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration.
- Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medications.

Section 2: Natural dietary supplement for weight loss: Review of the main components

Plant extracts and herbs:
- Green Tea (Green Tea Extract):
  - Contains catechins, in particular epallocatechin Gallat (EGCG), which has antioxidant and thermogenic properties.
  - EGCG can increase metabolism, promote fat burning and improve energy balance.
  - Studies show that green tea can increase energy consumption and oxidation of fats, especially in combination with physical exercises.
  - Dosage: It is usually recommended 300-500 mg of green tea extract per day.
  - Side effects: insomnia, irritability and disorder of the stomach in sensitive people can be observed.
- Guarana (Guarana):
  - Contains caffeine, which stimulates the central nervous system, increases energy and concentration.
  - Caffeine can also increase metabolism and contribute to burning fat.
  - Guarana can be useful for increasing endurance during training.
  - Dosage: It is usually recommended 50-200 mg of guarana per day.
  - Side effects: insomnia, anxiety, rapid heartbeat and increased blood pressure can be observed.
- Garcinia Cambodia (Garcinia Cambogia):
  - Contains hydroxilimonic acid (HCA), which is believed to suppress appetite and blocks the enzyme involved in the formation of fat.
  - Some studies show that HCA can help reduce weight and reduce fat deposits, but the results are contradictory.
  - Dosage: It is usually recommended 500-1500 mg of Garcinia Extract of Cambodia per day.
  - Side effects: stomach disorder, headache and skin rash can be observed.
- Caffeine (Caffeine):
  - A natural stimulant contained in coffee, tea, cocoa and other plants.
  - Increases metabolism, increases fat burning and improves physical performance.
  - It can suppress appetite and reduce the feeling of hunger.
  - Dosage: It is usually recommended 100-400 mg of caffeine per day.
  - Side effects: insomnia, anxiety, rapid heartbeat and increased blood pressure can be observed.
- Sinephrine: Sinephrine:
  - Contained in a bitter orange (Citrus aurantium).
  - It stimulates metabolism and thermogenesis, contributing to burning fat.
  - Some studies show that Sinefrin can be effective for weight loss and improve sports results.
  - Dosage: It is usually recommended 10-20 mg of Sinefrin 2-3 times a day.
  - Side effects: a rapid heartbeat, increased blood pressure and anxiety can be observed, especially in combination with caffeine.
- Forskolin (Forskolin):
  - It is extracted from the Coleus Forskohlii plant.
  - It stimulates the production of TsAMF (cyclic adenosinomonophosphate), which is involved in the regulation of metabolism and fat burning.
  - Some studies show that Forscolin can help reduce weight and increase muscle mass.
  - Dosage: It is usually recommended 250 mg of Coleus Forskohli (10% Forskolin) extract twice a day.
  - Side effects: stomach disorder, headache and dizziness can be observed.
- White beans extract (White Kidney Bean Extract):
  - Contains inhibitors of alpha-amylase, an enzyme that breaks down starch.
  - Blocks the absorption of starch, reducing the number of calories entering the body.
  - It can be useful for people who use a lot of carbohydrates.
  - Dosage: It is usually recommended 500-1000 mg of white beans extract before meals containing carbohydrates.
  - Side effects: bloating, gases and disorder of the stomach may be observed.
Fibers (fiber):
- Glucomannan (Glucomannan):
  - Soluble fiber obtained from the roots of the plant of the end.
  - It has a high ability to absorb water, forming a gel in the stomach.
  - Creates a feeling of satiety, reduces appetite and slows down the emptying of the stomach.
  - It can help reduce cholesterol and blood sugar.
  - Dosage: It is usually recommended 1-3 grams of glucomannan before meals.
  - Side effects: bloating, gases and constipation may be observed, especially if you do not use enough water.
- Psillium (PSYLIUM HUSK):
  - Soluble fiber obtained from plantain seeds.
  - It absorbs water in the intestines, increasing the volume of the stool and facilitating defecation.
  - It can reduce the level of cholesterol and blood sugar.
  - Creates a feeling of satiety and helps to control the appetite.
  - Dosage: It is usually recommended 5-10 grams of psillium per day.
  - Side effects: bloating, gases and constipation may be observed, especially if you do not use enough water.
- Oat bran (OAT BRAN):
  - Soluble fiber containing beta-glucan.
  - Reduces cholesterol, improves digestion and creates a feeling of satiety.
  - It can slow down sugar in the blood.
  - Dosage: It is usually recommended 3-5 grams of oat bran on a day.
  - Side effects: bloating and gases may be observed.
Squirrels and amino acids:
- Whey Protein (Whey Protein):
  - Quickly absorbed protein obtained from the milk serum.
  - Promotes the growth and restoration of muscles, which is important when losing weight.
  - Increases a feeling of satiety and can reduce appetite.
  - Dosage: It is usually recommended 20-30 grams of serum protein after training or between meals.
  - Side effects: bloating and gases can be observed in people with lactose intolerance.
- Casein (Casein):
  - Slowly absorbed protein obtained from milk.
  - Provides a long sense of satiety and prevents muscle destruction during sleep.
  - Dosage: It is usually recommended 20-30 grams of casein before bedtime.
  - Side effects: bloating and gases can be observed in people with lactose intolerance.
- L-carnitine:
  - The amino acid that is involved in the transport of fatty acids in mitochondria, where they are burned for energy.
  - Some studies show that L-carnitine can help burn fat and improve sports results.
  - Dosage: It is usually recommended 500-2000 mg L-carnitine per day.
  - Side effects: a disorder of the stomach, nausea and vomiting can be observed.
- Conjugated linoleic acid (CLA):
  - Natural fatty acid contained in meat and dairy products.
  - Some studies show that CLA can help reduce fat deposits and increase muscle mass.
  - Dosage: It is usually recommended 3-6 grams of CLA per day.
  - Side effects: a disorder of the stomach, nausea and vomiting can be observed.
Vitamins and minerals:
- Vitamin D:
  - Plays an important role in the regulation of metabolism and metabolism.
  - Some studies show that vitamin D deficiency can be associated with obesity and metabolic syndrome.
  - Dosage: It is recommended 600-800 IU vitamin D per day.
  - Side effects: with an overdose, nausea, vomiting and weakness can be observed.
- Chromium:
  - A mineral that is involved in the regulation of blood sugar and carbohydrate metabolism.
  - It can reduce the craving for sweets and improve control over appetite.
  - Dosage: It is recommended 200-400 mcg chromium per day.
  - Side effects: in rare cases, headache and stomach disorder can be observed.
- Magnus (Magnesium):
  - A mineral that is involved in more than 300 enzymatic reactions in the body, including glucose and insulin metabolism.
  - Magnesium deficiency can aggravate insulin resistance and contribute to weight gain.
  - Dosage: 300-400 mg of magnesium per day is recommended.
  - Side effects: in high doses can cause diarrhea.
- Iodine (iDine):
  - It is necessary for the normal function of the thyroid gland, which regulates metabolism.
  - Iodine deficiency can lead to hypothyroidism and deceleration of metabolism, which can contribute to weight gain.
  - Dosage: 150 μg of iodine per day is recommended.
  - Side effects: with an overdose, problems with the thyroid gland can be observed.
Other natural additives:
- Alpha-lipoic acid (ALA):
  - The antioxidant, which is involved in glucose metabolism and has anti -inflammatory properties.
  - Some studies show that ALA can help reduce weight and improve insulin sensitivity.
  - Dosage: It is usually recommended 300-600 mg ALA per day.
  - Side effects: a stomach and skin rash can be observed.
- Probiotics (Probiotics):
  - Living microorganisms that bring health benefits, improving the intestinal microflora.
  - Healthy intestinal microflora can help improve digestion, absorption of nutrients and control weight.
  - Dosage: It is recommended to take probiotics containing several strains of bacteria, in the amount of 1-10 billion Co (colony-forming units) per day.
  - Side effects: in rare cases, bloating and gases can be observed.
- Apple cider vinegar):
  - It contains acetic acid, which is believed to reduce appetite, improve insulin sensitivity and slow down the stomach emptying.
  - Some studies show that apple cider vinegar can help reduce weight and blood sugar.
  - Dosage: usually 1-2 tablespoons of apple cider vinegar, diluted in water, before meals, are recommended.
  - Side effects: can cause esophagus irritation and damage to dental enamel.

Section 3: Scientific research and evidence -based database of dietary supplements for weight loss

Analysis of scientific research:
- It is important to critically evaluate scientific research on the effectiveness of dietary supplements for weight loss.
- Pay attention to the design of the study (randomized, double blind, placebo-controlled), sample size, study duration and statistical significance of the results.
- To take into account potential conflicts of interests, for example, financing the research by the manufacturer of Bad.
- Met-analyzes and systematic reviews combine the results of several studies and provide a more reliable assessment of dietary supplements.
- Most studies show that some dietary supplements can have a moderate effect on weight, but the effect is often small and can vary depending on individual characteristics.
- Some dietary supplements, such as green tea and caffeine, have a stronger evidence base than others.
- Not enough quality studies for many dietary supplements, and additional studies are needed to confirm their effectiveness and safety.
Examples of research on individual dietary supplements:
- Green tea: The meta-analysis published in the journal “International Journal of Obesity” (2009) showed that the use of green tea can lead to a slight weight loss and a decrease in the waist circumference.
- Garcinia Cambodia: The systematic review published in the journal “Journal of the American Medical Association” (1998) showed that Garcinia Cambodian does not have a significant impact on weight loss.
- Glucomanan: The meta-analysis published in the journal “American Journal of Clinical Nutrition” (2008) showed that glucomannan can help reduce weight, cholesterol and blood sugar.
- L-Carnitin: The meta-analysis published in the journal Obesity Reviews (2016) showed that L-carnitine can have a moderate effect on weight loss, especially in people with obesity or overweight.
- CLA: The meta analysis published in the journal “American Journal of Clinical Nutrition” (2007) showed that Cla can help reduce fat deposits, but the effect is small and can vary depending on the dosage and duration of the reception.
Restrictions on scientific research:
- Small sizes of sample.
- Short duration of research.
- Differences in the design of research and dosages of dietary supplements.
- The lack of long -term studies that evaluate the safety and effectiveness of dietary supplements.
- The influence of the individual characteristics of the body on the effectiveness of dietary supplements.
- Potential conflicts of interests.

Section 4: Safety and side effects of dietary supplements for weight loss

Potential risks and side effects:
- Bades are not medicines and do not go through the same strict clinical trials as medicines.
- Some dietary supplements may contain the ingredients not indicated on the label, or the ingredients in doses other than the declared.
- Some dietary supplements can interact with medicines or worsen existing diseases.
- Side effects of dietary supplements can vary from the lungs (stomach disorder, headache) to serious (liver damage, heart problems).
- Some dietary supplements can be dangerous for pregnant women and nursing women, children and people with certain diseases.
- It is important to be careful when choosing dietary supplements and acquire them only from reliable manufacturers and suppliers.
Interaction with drugs:
- Some dietary supplements can interact with medicines by changing their effect or increasing the risk of side effects.
- For example, St. John’s wort can reduce the effectiveness of contraceptives, antidepressants and anticoagulants.
- Vitamin K can reduce the effectiveness of anticoagulants such as warfarin.
- Grapefruit juice can enhance the effect of some drugs such as statins and antihypertensive drugs.
- Before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.
Contraindications:
- Pregnancy and breastfeeding.
- Children and adolescence.
- Cardiovascular diseases (coronary heart disease, arrhythmia, hypertension).
- Liver and kidneys.
- Thyroid diseases.
- Allergies to dietary supplements components.
- Taking certain drugs.
The choice of safe and high -quality dietary supplements:
- Buy dietary supplements only from reliable manufacturers and suppliers who have a good reputation and conduct quality control of their products.
- Pay attention to the availability of quality certificates and compliance with GMP standards (good manufactoring practice).
- Carefully study the composition of dietary supplements and make sure that it does not contain the ingredients for which you may have allergies or contraindications.
- Consult a doctor or nutritionist before starting dietary supplements to make sure that they are safe and suitable for you.
- Start with small doses and gradually increase them, if necessary, to evaluate the tolerance of dietary supplements.
- Follow your well-being and stop taking dietary supplements if you have any side effects.

Section 5: Practical recommendations for the use of dietary supplements for weight loss

Individual approach:
- The choice of dietary supplements for weight loss should be based on individual needs, goals and characteristics of the body.
- Consider your age, gender, state of health, level of physical activity and diet.
- Consult a doctor or nutritionist to get individual recommendations for the choice of dietary supplements and dosages.
- You should not blindly follow the advice of friends or advertising, since what works for one person may not work for another.
The combination of dietary supplements with diet and physical exercises:
- Bad is not a replacement for a healthy lifestyle.
- They should be used as an addition to a balanced diet with calorie deficiency and regular physical exercises.
- Focus on the use of whole, unprocessed products, such as vegetables, fruits, whole grain products, low -fat meat and fish.
- Limit the consumption of simple carbohydrates, saturated fats and processed products.
- Do physical exercises for at least 150 minutes a week, combining aerobic and strength training.
Dosage and duration of the reception:
- Follow the recommended dosages of dietary supplements indicated on the label or recommended by the doctor.
- Do not exceed the recommended dosages, as this can increase the risk of side effects.
- The duration of admission of dietary supplements should be limited and agreed with the doctor.
- Do not take dietary supplements constantly without interruptions, as this can lead to addiction and decrease in efficiency.
Monitoring results and adjustment:
- Weigh your parameters regularly and measure your parameters (waist, hips).
- Track your progress and adjust the diet, physical exercises and dietary supplements, if necessary.
- Pay attention to your well-being and stop taking dietary supplements if you have any side effects.
- Consult a doctor or nutritionist regularly to evaluate the effectiveness and safety of dietary supplements and make the necessary adjustments.
Conscious choice and realistic expectations:
- Be realistic in your expectations regarding the effectiveness of dietary supplements.
- Do not expect a dietary supplement will help you lose weight without effort on your part.
- Remember that weight loss is a complex process that requires time, effort and commitment to a healthy lifestyle.
- Focus on long -term changes in your lifestyle, and not on short -term solutions.
- Be patient and persistent, and you will definitely achieve your goals.

Section 6: Conclusion: Bad as part of an integrated approach to weight loss

Repetition of the main theses:
- Bad can be a useful addition to a balanced diet and physical exercises for weight loss.
- They can help reduce appetite, accelerate metabolism, improve digestion and make up for a deficiency of vitamins and minerals.
- It is important to choose safe and high -quality dietary supplements, purchase them from reliable manufacturers and consult a doctor before starting.
- The effectiveness of dietary supplements can vary depending on the individual characteristics of the body and requires an individual approach.
- Bad should not be considered as a replacement for a healthy lifestyle, but to use them as part of an integrated approach to weight loss.
Call to a conscious and responsible approach:
- Come to the choice of dietary supplements consciously and responsibly, given all the risks and contraindications.
- Do not believe unconditionally advertising and do not hope for the miraculous properties of dietary supplements.
- Remember that your health is in your hands.
- Make a healthy lifestyle with your priority and use dietary supplements only as an auxiliary tool to achieve your goals.
Prospects for further research:
- Additional studies are needed to evaluate the effectiveness and safety of various dietary supplements for weight loss.
- It is important to conduct long -term research, taking into account the individual characteristics of the body and the effect of dietary supplements on health as a whole.
- Studies that compare the effectiveness of various dietary supplements with each other and other methods of weight loss are needed.
- The results of these studies will help to develop more effective and safe strategies for using dietary supplements for weight loss.

(End of Article)

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