How dietary supplements help lose weight: scientific research

How dietary supplements help lose weight: scientific research

Chapter 1: Fundamentals of losing weight and the role of biologically active additives (BAD)

Losing weight is a complex process that requires an integrated approach, including a change in lifestyle, diet and level of physical activity. The basis of weight loss is the creation of calorie deficiency, when the body consumes more energy than it consumes. This leads to the use of fat stocks as a source of energy, which helps to reduce body weight. However, the achievement and maintenance of calorie deficiency is often a difficult task, especially in a modern way of life with its fast pace and an abundance of easily accessible, but not always useful food.

It is here that biologically active additives (dietary supplements) enter the game. Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. It is important to note that dietary supplements are not medicines, but additives to the diet, and their effectiveness largely depends on the individual characteristics of the body, dosage and related changes in lifestyle.

The role of dietary supplements in the process of losing weight is multifaceted. They can support the body during the diet, compensating for the lack of vitamins and minerals, as well as affect various mechanisms associated with the metabolism of fats and carbohydrates. Some dietary supplements contribute to a decrease in appetite, others accelerate metabolism, and others block the absorption of fats or carbohydrates. However, it is critical to understand that no dietary supplement is a “magic pill” and can compensate for improper nutrition and lack of physical activity. Effective weight loss is possible only with an integrated approach, where dietary supplements play an auxiliary role.

Chapter 2: Dietary supplements affecting appetite and a feeling of saturation

One of the main problems of losing weight is a constant feeling of hunger and craving for food. Bades affecting appetite and a feeling of saturation can help control the consumption of calories, facilitating the process of diet.

• Fiber (dietary fiber): Fiber is undigested carbohydrates, which are found in vegetables, fruits, grain and legumes. It plays an important role in maintaining the health of the digestive system and weight control. Fiber, getting into the stomach, increases in volume, creating a feeling of satiety and slowing down the emptying of the stomach. This helps to reduce appetite and reduce food consumption. There are various types of fiber, such as psillium, oat bran, guar gum and glucomannan. Glucomannan, obtained from the roots of the Konzhak plant, is especially effective as a means for suppressing appetite. It has a high ability to absorb water, forming a gel -like mass in the stomach, which provides a prolonged feeling of saturation. Numerous studies confirm the effectiveness of glucomannan in weight loss. For example, meta-analysis, published in the “American Journal of Clinical Nutrition”, showed that the intake of glucomannan helps to reduce weight, total cholesterol and blood glucose. The dosage is usually 1-3 grams before meals. It is important to drink fiber with a sufficient amount of water in order to avoid constipation and other digestive problems.

• Protein: Protein is an important macronutrian necessary for the construction and restoration of fabrics, as well as to maintain a feeling of satiety. Products rich in protein stimulate the production of hormones, such as the peptide yy (PYY) and glucagonopian peptide-1 (GLP-1), which suppress the appetite and increase the feeling of saturation. Serum protein, casein and soy protein are popular additives that can be used to increase protein consumption. Studies show that the use of protein cocktails before meals can help reduce calorie intake during the day. In addition, protein requires more energy for digestion than carbohydrates or fats, which leads to an increase in thermogenesis (heat production) and a slight increase in calories. The recommended dosage of the protein for weight loss is 1.2-1.5 grams per kilogram of body weight per day.

• 5-HTP (5-hydroxyryptophan): A 5-HTP is an amino acid that is a predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite. The low level of serotonin can be associated with increased appetite, especially with craving for carbohydrates. 5-HTP can help increase the level of serotonin in the brain, which can lead to a decrease in appetite and craving for food. Studies have shown that 5-HTP reception can help reduce weight and improve mood. However, it should be borne in mind that 5-HTP can cause side effects, such as nausea, stomach disorder and headache. It is recommended to start with a low dose (50-100 mg) and gradually increase it if necessary. It is not recommended to take 5-HTP in combination with antidepressants, as this can lead to excess serotonin and the development of serotonin syndrome.

• CLA (conjugated linoleic acid): Cla is a group of fatty acids that are found in meat and dairy products of ruminants. Studies show that CLA can help reduce weight and increase muscle mass. The mechanism of action CLA has not been fully studied, but it is assumed that it can affect the metabolism of fat, reducing their accumulation and increasing their oxidation. Some studies also show that CLA can suppress appetite and increase the feeling of saturation. However, the results of CLA studies are ambiguous, and additional studies are needed to confirm its efficiency in weight loss. The recommended CLA dosage is 3-6 grams per day. Side effects Cla are usually insignificant, but may include stomach disorder and nausea.

• Green tea extract: Green tea extract contains catechins, especially epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties. EGCG can contribute to weight loss, increasing energy consumption and fat oxidation. Some studies also show that EGCG can suppress appetite and increase the feeling of saturation. The recommended dosage of green tea extract is 300-500 mg per day. It should be borne in mind that green tea extract contains caffeine, which can cause side effects, such as insomnia, nervousness and rapid heartbeat.

Chapter 3: Dietary supplements that accelerate metabolism and burn fat

Acceleration of metabolism and stimulation of fat burning is another direction in which dietary supplements act. These additives often contain substances that stimulate thermogenesis (heat production) and increase energy consumption.

• Caffeine: Caffeine is a stimulant contained in coffee, tea, chocolate and many energy drinks. It has a stimulating effect on the central nervous system, increasing vigor, concentration and energy. Caffeine can also contribute to weight loss, increasing thermogenesis and oxidation of fats. It stimulates the release of adrenaline, hormone, which prepares the body for physical activity and increases energy consumption. Numerous studies confirm the effectiveness of caffeine in weight loss. However, it should be borne in mind that caffeine can cause side effects, such as insomnia, nervousness, rapid heartbeat and stomach disorder. The recommended caffeine dosage is 200-400 mg per day. It is important not to exceed this dosage in order to avoid negative health consequences. People with cardiovascular diseases and increased sensitivity to caffeine should be consumed with caution or avoid it at all.

• L-Carnitin: L-carnitine is an amino acid that plays an important role in the metabolism of fat. It helps to transport fatty acids to mitochondria, where they are oxidized and converted into energy. Theoretically, an increase in the level of L-carnitine in the body can contribute to fat burning and weight loss. However, the results of L-carnitine studies in weight loss are ambiguous. Some studies show that L-carnitine can contribute to a slight weight loss and increase in muscle mass, while other studies do not detect any significant effects. Perhaps the effectiveness of L-carnitine depends on the individual characteristics of the body and dosage. The recommended dosage of L-carnitine is 500-2000 mg per day. L-carnitine is usually well tolerated, but can cause side effects, such as stomach and nausea.

• Capsaicin: Capsaicin is an active substance contained in the acute pepper. It has thermogenic properties, that is, it helps to increase heat production in the body and accelerate metabolism. Capsaicin can also suppress appetite and increase the feeling of saturation. Studies show that taking capsaicin can help reduce weight and improve metabolic indicators. However, it should be borne in mind that capsaicin can cause side effects, such as heartburn, stomach disorder and burning in the mouth. It is recommended to start with a low dose of capsaicin and gradually increase it if necessary. People with diseases of the gastrointestinal tract should use capsaicin with caution or avoid it at all.

• Forskolin: Forscolin is an extract obtained from the roots of the Coleus Forskohli plant. It stimulates the production of cyclic AMF (CAMF), molecules, which plays an important role in the regulation of metabolism. Forscolin can contribute to weight loss, increasing the breakdown of fats and stimulating the growth of muscle mass. Some studies show that Forcoline can be effective in weight loss in people with overweight and obesity. However, additional studies are needed to confirm its effectiveness and safety. The recommended dosage of forcoline is 250 mg 1-2 times a day. Forcoline can cause side effects, such as a decrease in blood pressure and a rapid heartbeat. People with cardiovascular diseases and low blood pressure should be consumed by sparsin with caution or avoid it at all.

• Yohimbine: Yohimbin is an alkaloid obtained from the bark of the African tree by Johmbe. It blocks alpha-2 adrenergic receptors that play a role in accumulating fat in certain areas of the body, such as the stomach, hips and buttocks. Blocking alpha-2 adrenergic receptors can help burning fat in these problem areas. Yochimbin can also increase the level of adrenaline, which can help increase thermogenesis and energy consumption. However, it should be borne in mind that yochimbin can cause side effects, such as anxiety, rapid heartbeat, an increase in blood pressure and insomnia. It is recommended to start with a low dose of yochimbin and gradually increase it if necessary. People with cardiovascular diseases, anxious disorders and high blood pressure should use yocimbin with caution or avoid it at all. It is important to note that the effectiveness of a yocimbin can be reduced when eating, so it is recommended to take on an empty stomach.

Chapter 4: Bades blocking the absorption of fats and carbohydrates

Another group of dietary supplements for weight loss is aimed at blocking the absorption of fats and carbohydrates in the digestive tract, which leads to a decrease in the calorie content of food.

• Hitosan: Chitosan is a polysaccharide obtained from crustacean shells. He has the ability to bind fats in the digestive tract, preventing their absorption. Related fats are excreted from the body with feces. Theoretically, chitosan can contribute to weight loss, reducing the number of digestible calories. However, the results of chitosan research in weight loss are ambiguous. Some studies show that chitosan can contribute to a slight weight loss, while other studies do not find any significant effects. Perhaps the effectiveness of chitosan depends on the dosage and individual characteristics of the body. The recommended chitosan dosage is 1-3 grams before eating fats. Chitosan can cause side effects, such as stomach disorder, constipation and flatulence. It can also reduce the absorption of fat -soluble vitamins, such as vitamins A, D, E, and K. Therefore, it is recommended to take fat -soluble vitamins separately from chitosan. People with allergies for seafood should avoid the use of chitosan.

• Be one extract (alpha-amilasis inhibitor): The bean extract contains an inhibitor of alpha-amylase, an enzyme that breaks down starch (complex carbohydrates) in the digestive tract. By blocking the effect of alpha-amylase, the bean extract can reduce the amount of carbohydrates absorbed, which can lead to weight loss. Studies show that taking bean extract can help reduce weight and reduce the circumference of the waist. The recommended dosage of the bean extract is 500-1500 mg before meals containing carbohydrates. The bean extract can cause side effects, such as stomach disorder, flatulence and diarrhea.

• Apple vinegar: Apple vinegar is a fermented product obtained from apples. It contains acetic acid, which can affect the metabolism of fats and carbohydrates. Some studies show that apple cider vinegar can contribute to weight loss, reducing appetite, increasing the feeling of saturation and improving insulin sensitivity. The recommended dosage of apple cider vinegar is 1-2 tablespoons per day diluted in water. Apple vinegar can cause side effects, such as heartburn, nausea and erosion of tooth enamel. Therefore, it is recommended to dilute apple cider vinegar in water and drink it through a straw. People with diseases of the gastrointestinal tract should use apple cider vinegar with caution.

Chapter 5: Vitamins and minerals important for weight loss

The lack of certain vitamins and minerals can slow down metabolism and complicate the process of losing weight. Filling up the deficiency of these substances can help improve metabolism and facilitate weight loss.

• Vitamin D: Vitamin D plays an important role in the regulation of metabolism, maintaining bone health and the immune system. The deficiency of vitamin D can be associated with an increased risk of obesity, insulin resistance and metabolic syndrome. Studies show that vitamin D intake can help reduce weight and improve metabolic indicators. The recommended dosage of vitamin D is 600-800 IU per day. However, people with vitamin D deficiency may require a higher dosage under the supervision of a doctor.

• B vitamins B: B vitamins play an important role in the metabolism of carbohydrates, fats and proteins. They are necessary to convert food into energy. The lack of vitamins of group B can lead to a slowdown in metabolism and fatigue. It is recommended to use a complex of group B vitamins containing thiamine (B1), riboflavin (B2), Niacin (B3), panthenic acid (B5), Pyridoxine (B6), BIOTIN (B7), folic acid (B9) and cobalamin (B12).

• Chromium: Chrome is a trace element that plays an important role in the regulation of blood glucose levels. It helps insulin transport glucose from blood into cells, where it is used to produce energy. Chromium deficiency can lead to insulin resistance and craving for sweets. Studies show that chromium intake can help reduce weight, improve blood glucose control and reduce craving for sweets. The recommended dosage of chromium is 200-1000 mcg per day.

• Magnesium: Magnesium is a mineral that is involved in more than 300 biochemical reactions in the body, including metabolism of carbohydrates, fats and proteins. He also plays an important role in the regulation of glucose levels in the blood and sensitivity to insulin. Magnesium deficiency can be associated with an increased risk of obesity, insulin resistance and metabolic syndrome. The recommended magnesium dosage is 400-800 mg per day.

• Iron: Iron is a mineral that is necessary for the transfer of oxygen in the blood and maintaining the energy level. Iron deficiency can lead to anemia, fatigue and a slowdown in metabolism. It is recommended to consume products rich in iron, such as meat, poultry, fish, legumes and dark green leafy vegetables. In the case of iron deficiency, it may require the use of iron additives under the supervision of a doctor.

Chapter 6: Important warnings and recommendations for the use of dietary supplements

The use of dietary supplements for weight loss requires caution and a conscious approach. Incorrect use of dietary supplements can lead to undesirable side effects and even harm health.

• Consultation with a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor. The doctor will help to determine the causes of overweight, evaluate the general state of health and exclude contraindications for taking specific dietary supplements. He will also be able to choose the optimal dosage and a dietary supplement scheme, taking into account the individual characteristics of the body and related diseases.

• The choice of high -quality dietary supplements: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates and compliance with standards. Avoid the purchase of dietary supplements from dubious sellers in unverified online stores. Fake dietary supplements may contain dangerous ingredients or not contain the declared active substances.

• Dosage compliance: Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to side effects. Some dietary supplements can interact with drugs, so it is important to inform the doctor about all drugs taken.

• Individual tolerance: Watch your body’s reaction to dietary supplement. In the case of side effects, such as nausea, stomach disorder, headache, insomnia, heart heartbeat or allergic reactions, stop taking dietary supplements and consult a doctor.

• Complex approach: Remember that dietary supplements are not a “magic tablet” for weight loss. They should be used in combination with healthy nutrition and regular physical activity. A balanced diet, rich in vegetables, fruits, whole cereals and low -fat sources of protein, is the basis of healthy weight loss. Regular physical exercises, such as walking, running, swimming or classes in the gym, help to burn calories and strengthen muscles.

• Long -term changes in lifestyle: To achieve a long -term result, it is important not only to lose weight, but also to maintain the weight achieved. This requires a change in lifestyle, including nutrition habits and the level of physical activity. Try to avoid hard diets and extreme weight loss methods, as they often lead to weight return. Focus on the formation of healthy habits that you can maintain throughout your life.

• Special cases: Pregnant and lactating women, people with chronic diseases (such as heart disease, liver, kidneys, diabetes, etc.), as well as people taking drugs, should be especially careful about taking dietary supplements for weight loss and be sure to consult a doctor. Some dietary supplements can be contraindicated in certain health conditions or interact with drugs.

Chapter 7: Prospects for dietary supplements for weight loss

Studies of dietary supplement for weight loss continue, and scientists are constantly looking for new and more effective substances that can help people achieve and maintain healthy weight. The prospects of research in this area are associated with:

• Studying the influence of intestinal microbiots on metabolism and weight: The intestinal microbiota plays an important role in the metabolism of nutrients and weight regulation. Some studies show that a change in the composition of the intestinal microbiots can help reduce weight and improve metabolic indicators. Bades containing probiotics and prebiotics can help improve the composition of the intestinal microbiots and support healthy weight.

• Development of personalized dietary supplements: Individual characteristics of the body, such as genetics, metabolism and intestinal microbiota, can affect the effectiveness of dietary supplements for weight loss. The development of personalized dietary supplements, taking into account these individual characteristics, can increase the efficiency and safety of the use of dietary supplements.

• Studying the interaction of dietary supplements with other lifestyle factors: It is necessary to conduct more research to understand how dietary supplements interact with the diet, physical exercises and other lifestyle factors in the process of losing weight. This will help develop more effective and complex weight loss strategies.

• Assessment of long -term efficiency and safety of dietary supplements: Most studies of dietary supplements for weight loss are short -term. It is necessary to conduct more long -term research in order to evaluate the long -term efficiency and safety of the use of dietary supplements, as well as their effect on health as a whole.

In conclusion, dietary supplements can play an auxiliary role in the process of losing weight, but are not a miraculous means. Effective and safe weight loss is possible only with an integrated approach, including healthy nutrition, regular physical activity and consultation with a doctor. It is important to choose high -quality dietary supplements from reliable manufacturers, observe the recommended dosage and carefully monitor the reaction of your body. Research for dietary supplements for weight loss continues, and in the future, perhaps more effective and safe substances will appear that will help people achieve and maintain healthy weight.