The most popular dietary supplements for weight loss: Analysis

The most popular dietary supplements for weight loss: analysis.

I. Classification and principles of action of dietary supplements for weight loss

Biologically active additives (dietary supplements) for weight loss are an extensive and heterogeneous group of products designed to support weight loss in various ways. Their classification is based on the mechanisms of action, as well as on the main ingredients that make up the composition. It is important to understand that the effectiveness and safety of dietary supplements vary significantly, and their use should be carried out consciously, taking into account the individual characteristics of the body and potential risks.

1.1. Classification of dietary supplements according to the mechanism of action:

• Thermogenics: These additives increase thermogenesis, that is, heat production in the body. This is achieved by stimulating metabolism and increasing calorie burning. Often contain caffeine, green tea extract, synephrine and other substances that have a stimulating effect.
• Carbohydrate blockers: These dietary supplements are designed to reduce carbohydrate absorption in the intestines. They contain substances inhibiting enzymes responsible for the breakdown of carbohydrates, such as alpha amylase. As a result, part of the carbohydrates is not absorbed and excreted from the body.
• Fat blockers: Like carbohydrate blockers, these additives prevent the absorption of fat fats. They contain substances connecting fats in the gastrointestinal tract and not allowing them to be absorbed. The most famous representative is chitosan.
• Suppliers of appetite: These dietary supplements are aimed at reducing the feeling of hunger and increasing the feeling of saturation. They can contain fiber, which increases in the volume in the stomach, or substances that affect hunger centers and saturation in the brain.
• Diuretics and laxatives: These additives contribute to the elimination of excessive fluid from the body and stimulate intestinal peristalsis. They do not affect the burning of fat, but lead to a temporary reduction in weight due to dehydration and intestinal cleansing.
• Metabolic accelerators: These dietary supplements are designed to accelerate metabolism and increase the energy costs of the body. They can contain L-carnitine, Q10 coenzyme and other substances involved in metabolic processes.
• Blood sugar regulators: These additives help stabilize the level of glucose in the blood, which can help reduce craving for sweets and control appetite. They can contain chrome, white beans extract and other substances.
• Adaptogens: Adaptogens help the body adapt to stress and improve overall well -being. Indirectly, this can contribute to weight loss, since stress often leads to overeating.
• Probiotics and prebiotics: These additives improve the intestinal microflora, which can have a positive effect on digestion, metabolism and general health. Some studies show that certain strains of bacteria can help reduce weight.

1.2. The main ingredients of dietary supplements for weight loss:

• Caffeine: The stimulator of the central nervous system increases thermogenesis, improves concentration and reduces the feeling of fatigue.
• Green tea extract: Contains catechins, in particular epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties.
• Sinefrin: A stimulator contained in a bitter orange (Citrus aurantium). The action is similar to ephedrine, but is considered less dangerous.
• Hitosan: Polysaccharide obtained from crustacean shells. He binds fats in the gastrointestinal tract, preventing their absorption.
• Garcinia Cambodia: Contains hydroxilimonic acid (HCA), which is believed to suppress appetite and prevents fat.
• Conjugated linoleic acid (CLA): Fatal acid, which, according to some sources, helps to reduce fat mass and increase muscle mass.
• L-Carnitin: The amino acid participating in the transport of fatty acids in mitochondria, where they are used to produce energy.
• Chromium: A microelement participating in the regulation of blood sugar.
• Fiber: Interesting dietary fiber, which increase in volume in the stomach, creating a feeling of saturation.
• Spirulina: Blue-green algae, rich in protein, vitamins and minerals. It is believed that it suppresses appetite and helps to reduce weight.
• Guarana: Contains caffeine and other stimulants. Increases energy and accelerates metabolism.
• Yohimbine: Alfa-2 adrenergic shutter, which can contribute to burning fat, especially in problem areas.
• Forskolin: Get from plants Coleus Forskohlii. It is believed that it stimulates the breakdown of fats and increases muscle mass.

II. Analysis of the most popular dietary supplements for weight loss:

This section conducts a detailed analysis of the most popular dietary supplements for weight loss presented on the market. Their composition, mechanism of action, evidence base, potential side effects and contraindications are considered.

2.1. Green tea extract:

• Composition: Green tea extract contains polyphenols, in particular catechins, the most active of which is Epagallocatechin Gallat (EGCG). It also contains caffeine in small quantities.
• The mechanism of action: EGCG has antioxidant properties, protects cells from damage to free radicals. It is believed that EGCG and caffeine in synergy increase thermogenesis and accelerate metabolism. Some studies show that green tea extract can contribute to fat oxidation and a decrease in appetite.
• Evidence base: Studies show that green tea extract can have a small but statistically significant effect on weight loss and decreased fat mass. The effect is most noticeable when combined with physical exercises and diet.
• Side effects: When consumed in large doses, green tea extract can cause insomnia, anxiety, headache, stomach disorder and an increase in blood pressure.
• Contraindications: Individual intolerance, pregnancy, breastfeeding, diseases of the cardiovascular system, increased anxiety.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 200-400 mg EGCG per day.

2.2. Garcinia Cambodia:

• Composition: Garcinia Cambodia contains hydroxilimonic acid (HCA).
• The mechanism of action: It is believed that the HCA inhibits the quote of the lysis, which is involved in the synthesis of fatty acids. It is also assumed that HCA increases serotonin levels in the brain, which can lead to a decrease in appetite.
• Evidence base: The research results are contradictory. Some studies show that Garcinia Cambodian can have a slight effect on weight loss, others have not revealed any effect.
• Side effects: In rare cases, stomach disorders, headache, dizziness and dry mouth may occur.
• Contraindications: Individual intolerance, pregnancy, breastfeeding, Alzheimer’s disease, dementia.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 500-1500 mg HCA per day.

2.3. Hitosan:

• Composition: Chitosan is a polysaccharide obtained from crustacean shells.
• The mechanism of action: Chitosan binds fats in the gastrointestinal tract, forming complexes that are not absorbed and removed from the body.
• Evidence base: Studies show that chitosan can have a slight influence on weight loss, but the effect is usually insignificant.
• Side effects: Disorders of the stomach, constipation, flatulence and nausea may occur. Chitosan can reduce the absorption of fat -soluble vitamins (A, D, E, K).
• Contraindications: Individual intolerance to seafood, pregnancy, breastfeeding, diseases of the gastrointestinal tract.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually before food containing fats.

2.4. L-Carnitin:

• Composition: L -carnitine is an amino acid that is synthesized in the body.
• The mechanism of action: L-carnitine is involved in the transport of fatty acids in mitochondria, where they are used to produce energy. It is believed that L-carnitine helps to burn fat and increases endurance.
• Evidence base: Studies show that L-carnitine can have a slight influence on weight loss and improving sports indicators.
• Side effects: In rare cases, stomach disorders, nausea, vomiting and fish smell may occur.
• Contraindications: Individual intolerance, kidney disease, hypothyroidism.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 500-2000 mg per day.

2.5. Conjugated linoleic acid (CLA):

• Composition: Cla is fatty acid contained in meat and dairy products.
• The mechanism of action: It is believed that CLA helps to reduce fat mass and increase muscle mass.
• Evidence base: The research results are contradictory. Some studies show that Cla can have a slight influence on weight loss, others have not revealed any effect.
• Side effects: Disorders of the stomach, nausea and diarrhea may occur.
• Contraindications: Individual intolerance, pregnancy, breastfeeding, liver disease.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 3-6 g per day.

2.6. Caffeine:

• Composition: Caffeine is a stimulant of the central nervous system.
• The mechanism of action: Caffeine increases thermogenesis, accelerates metabolism, improves concentration and reduces the feeling of fatigue.
• Evidence base: Caffeine really contributes to a short -term increase in metabolism and an increase in calorie burning. However, the effect can decrease with regular use due to tolerance.
• Side effects: Insomnia, anxiety, headache, rapid heartbeat, increased blood pressure, stomach disorder.
• Contraindications: Individual intolerance, diseases of the cardiovascular system, increased anxiety, pregnancy, breastfeeding.
• Recommendations for use: Limit the use of caffeine, especially in the evening. It is not recommended to exceed a dose of 400 mg per day.

2.7. Sinefrin:

• Composition: Sinefrin is a stimulant contained in a bitter orange (Citrus aurantium).
• The mechanism of action: The action is similar to ephedrine, but is considered less dangerous. It stimulates thermogenesis and accelerates metabolism.
• Evidence base: Studies show that Sinefrin can help reduce weight and increase calorie burning, especially in combination with physical exercises.
• Side effects: Increasing blood pressure, rapid heartbeat, anxiety, insomnia.
• Contraindications: Diseases of the cardiovascular system, increased blood pressure, glaucoma, hyperthyroidism, pregnancy, breastfeeding.
• Recommendations for use: Take with caution, starting with small doses. It is not recommended to combine with other stimulants.

2.8. Fiber:

• Composition: Fiber is undigested dietary fiber contained in vegetables, fruits, cereals and legumes.
• The mechanism of action: Fiber increases in volume in the stomach, creating a feeling of saturation and slowing down the emptying of the stomach. Fiber also improves intestinal motility and helps to remove toxins from the body.
• Evidence base: Fiber really helps to reduce appetite and weight control. Regular use of fiber is associated with a lower risk of obesity, type 2 diabetes and cardiovascular diseases.
• Side effects: With a sharp increase in fiber consumption, flatulence, bloating and constipation can occur.
• Contraindications: Inflammatory diseases of the intestine in the exacerbation stage, intestinal obstruction.
• Recommendations for use: To increase the consumption of fiber gradually, washing with a sufficient amount of water.

2.9. Chromium:

• Composition: Chrome is a trace element necessary for normal metabolism.
• The mechanism of action: Chrome is involved in the regulation of blood sugar levels, increasing the sensitivity of cells to insulin. It is believed that chrome helps to reduce the craving for sweets and control the appetite.
• Evidence base: Studies show that chrome can have a slight influence on weight loss and decreasing fat mass, but the effect is usually insignificant.
• Side effects: In rare cases, stomach disorders and headache may occur.
• Contraindications: Individual intolerance, kidney disease.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 200-1000 mcg per day.

2.10. Spirulina:

• Composition: Spirulin is blue -green algae, rich in protein, vitamins and minerals.
• The mechanism of action: It is believed that spirulina suppresses appetite, improves metabolism and promotes detoxification of the body.
• Evidence base: Some studies show that spirulina can have a slight influence on weight loss, but additional studies are required to confirm these results.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur.
• Contraindications: Individual intolerance, autoimmune diseases, kidney diseases.
• Recommendations for use: Take in accordance with the manufacturer’s instructions, usually 1-3 g per day.

III. Risks and side effects of dietary supplements for weight loss:

Despite the wide availability and popularity of dietary supplements, it is important to realize the risks and potential side effects associated with them.

3.1. Lack of regulation:

Unlike drugs, dietary supplements do not undergo strict quality control and effectiveness by regulatory authorities. This means that the composition and declared properties of dietary supplements may not correspond to reality. Some dietary supplements may contain prohibited or hazardous substances that are not indicated on the label.

3.2. Interaction with drugs:

Bades can interact with drugs by changing their effectiveness or causing undesirable side effects. Especially dangerous are interactions with drugs affecting the cardiovascular system, nervous system and blood coagulation.

3.3. Side effects:

Many dietary supplements for weight loss have side effects that can vary from the lungs (stomach disorder, headache) to serious (increased blood pressure, rapid palpitations, liver damage).

3.4. Inefficiency:

Despite advertising, many dietary supplements for weight loss do not have a significant impact on weight loss. The effect, if it is, is usually insignificant and short -term.

3.5. Masks of serious diseases:

The use of dietary supplements for weight loss can disguise the symptoms of serious diseases, such as hyperthyroidism or depression, which can cause weight loss.

3.6. Psychological dependence:

Some people may experience psychological dependence on dietary supplements for weight loss, believing that they will not be able to control their weight without their help.

IV. Alternative methods of weight loss:

The most effective and safe way to reduce weight is a combination of healthy nutrition, regular physical activity and a change in lifestyle.

4.1. Healthy nutrition:

• A balanced diet that includes a sufficient amount of proteins, fats and carbohydrates.
• Restriction of calories consumption, especially due to fats and simple carbohydrates.
• Increasing the consumption of vegetables, fruits and fiber.
• Regular nutrition in small portions.
• Refusal of processed products, fast food and sweet drinks.

4.2. Physical activity:

• Regular sports, including cardio training (running, swimming, cycling) and strength training.
• Increase in everyday physical activity (walking on foot, climbing the stairs).

4.3. Life change change:

• A sufficient dream.
• Stress management.
• Refusal of bad habits (smoking, alcohol abuse).
• Appeal to a psychologist or a nutritionist to obtain individual support and recommendations.

V. Conclusion

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