The best dietary supplements for weight loss: composition and action

Instead, dive straight into the topic. Each section should have a clear heading.

Content:

1. What are dietary supplements for weight loss and how do they work?

• 1.1. Definition and classification of dietary supplements.
• 1.2. Mechanisms for the action of dietary supplements to reduce weight.
  • 1.2.1. Suppression of appetite.
  • 1.2.2. Acceleration of metabolism.
  • 1.2.3. Blocking the assimilation of fats and carbohydrates.
  • 1.2.4. The removal of liquid and toxins.
  • 1.2.5. Improving digestion.
• 1.3. Legislation and regulation of the market of baskets in Russia.
• 1.4. The risks and side effects of the use of dietary supplements for weight loss.

2. A review of popular ingredients in dietary supplements for weight loss.

• 2.1. Plant extracts.
  • 2.1.1. Green tea extract.
  • 2.1.2. Garzinia Extract of Cambodia.
  • 2.1.3. Guarana extract.
  • 2.1.4. Paran extract (Gorky Orange).
  • 2.1.5. Conzhak extract (glucomannan).
  • 2.1.6. Forsky extract.
  • 2.1.7. Extreme hoodia gordonii.
  • 2.1.8. Coleus Forskohlii extract.
• 2.2. Vitamins and minerals.
  • 2.2.1. Vitamin D.
  • 2.2.2. B vitamins B.
  • 2.2.3. Chromium.
  • 2.2.4. Zinc.
  • 2.2.5. Magnesium.
  • 2.2.6. Iodine.
• 2.3. Amino acids and proteins.
  • 2.3.1. L-carnitin.
  • 2.3.2. CLA (conjugated linoleic acid).
  • 2.3.3. Serum protein.
• 2.4. Fiber.
  • 2.4.1. Oat bran.
  • 2.4.2. Psillium.
  • 2.4.3. Pulp.
• 2.5. Probiotics and prebiotics.
  • 2.5.1. Lactobacteria.
  • 2.5.2. Bifidobacteria.
  • 2.5.3. Inulin.
  • 2.5.4. FOS (fruitoligosaccharides).

3. Analysis of popular dietary supplements for weight loss in the Russian market.

• 3.1. “Turboslim”.
  • 3.1.1. The composition and action of various products of the Turboslim line.
  • 3.1.2. Efficiency and safety.
  • 3.1.3. Reviews of consumers and doctors.
• 3.2. “Reduxin Light”.
  • 3.2.1. Composition and action.
  • 3.2.2. Differences from Reduxin.
  • 3.2.3. Efficiency and safety.
  • 3.2.4. Reviews of consumers and doctors.
• 3.3. “Lida”.
  • 3.3.1. Composition and action.
  • 3.3.2. Safety problems and prohibitions.
  • 3.3.3. Reviews of consumers and doctors.
• 3.4. “Hitosan evals”.
  • 3.4.1. Composition and action.
  • 3.4.2. Efficiency and safety.
  • 3.4.3. Reviews of consumers and doctors.
• 3.5. “MCC (microcrystalline cellulose).”
  • 3.5.1. Composition and action.
  • 3.5.2. Efficiency and safety.
  • 3.5.3. Reviews of consumers and doctors.
• 3.6. “Goldline plus” (clarify the status as a medicine or dietary supplement).
• 3.7. Other popular dietary supplements: Carniton, Cla Maxler, Picoline Chroma.

4. How to choose the right dietary supplement for weight loss.

• 4.1. Definition of goals and needs.
• 4.2. Studying the composition and action of components.
• 4.3. Consultation with a doctor or nutritionist.
• 4.4. Checking the availability of quality and safety certificates.
• 4.5. Study of reviews and ratings.
• 4.6. Avoiding fakes and unsafe products.
• 4.7. Accounting for contraindications and possible side effects.
• 4.8. Reasonable expectations and an integrated approach to losing weight.

5. Rules for taking dietary supplements for weight loss.

• 5.1. Compliance with the dosage and reception mode.
• 5.2. A combination with proper nutrition and physical activity.
• 5.3. Observation of the body’s reaction and side effects.
• 5.4. Continuation of reception in case of undesirable reactions.
• 5.5. Consultation with a doctor if necessary.

6. Alternative methods of weight loss that are not related to dietary supplements.

• 6.1. Balanced nutrition and diet.
  • 6.1.1. Mediterranean diet.
  • 6.1.2. Low -carb diet.
  • 6.1.3. Keto-Diet.
  • 6.1.4. Interval fasting.
• 6.2. Physical activity and sports.
  • 6.2.1. Cardio training.
  • 6.2.2. Power training.
  • 6.2.3. HIIT (high -intensity interval training).
• 6.3. Psychological aspects of weight loss.
  • 6.3.1. Work with food habits and emotional nutrition.
  • 6.3.2. Stress management.
  • 6.3.3. Motivation and support.
• 6.4. Medical procedures (if necessary).
  • 6.4.1. Ballonation of the stomach.
  • 6.4.2. Bandage of the stomach.
  • 6.4.3. Shunting of the stomach.

7. Myths and misconceptions about dietary supplements for weight loss.

• 7.1. Bades are a magic tablet for weight loss.
• 7.2. The dietary supplements are safe because they are natural.
• 7.3. The more expensive it is, the more effective it is.
• 7.4. Bades can completely replace diet and sport.
• 7.5. Bades help to lose weight forever.

8. Recent studies in the field of dietary supplements for weight loss.

• 8.1. New ingredients and development.
• 8.2. Clinical trials and evidence base.
• 8.3. Prospects for the use of dietary supplements in the future.

9. Questions and answers about dietary supplements for weight loss.

• 9.1. Is it safe to take dietary supplements for weight loss?
• 9.2. Which dietary supplements are most effective?
• 9.3. How long can you take dietary supplements for weight loss?
• 9.4. Is it possible to take dietary supplements for weight loss for pregnant and lactating women?
• 9.5. Where to buy high -quality dietary supplements for weight loss?

1. What are dietary supplements for weight loss and how do they work?

Bades (biologically active additives) for weight loss are products designed to supplement the diet in order to reduce weight or maintain healthy weight. They are not medicines and are not intended for the treatment of diseases. However, they can contain various components that, according to manufacturers, contribute to a decrease in appetite, accelerating metabolism, blocking the absorption of fats and carbohydrates, removing fluid and toxins, as well as improving digestion.

1.1. Definition and classification of dietary supplements.

Bad is a concentrate of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are available in various forms: tablets, capsules, powders, solutions, etc.

You can classify dietary supplements according to several criteria:

• By composition: Monocomponent (contain one active ingredient) and multicomponent (contain several active ingredients).
• By the form of release: Tablets, capsules, powders, solutions, teas, bars, etc.
• By the mechanism of action: Bades that suppress appetite, accelerating metabolism, blocking the absorption of fats and carbohydrates, diuretics, laxatives, improving digestion, etc.
• By the source of origin: Vegetable, animals, mineral, synthetic.

1.2. Mechanisms for the action of dietary supplements to reduce weight.

The mechanisms of action of dietary supplements for weight loss are diverse and depend on their components. The main mechanisms include:

1.2.1. Suppression of appetite.

Some dietary supplements contain ingredients that contribute to a feeling of satiety and reduce appetite. This can be achieved by increasing the volume of food in the stomach (for example, fiber), exposure to hormones that regulate appetite (for example, Garzinia Extract of Cambodia, which affects the level of serotonin), or blocking the receptors responsible for the feeling of hunger. Examples of ingredients:

• Glucomanan: The type of soluble fiber, which absorbs water and increases in volume in the stomach, creating a feeling of satiety.
• Garcinia Extract of Cambodia: Contains hydroxilimonic acid (HLK), which can suppress appetite and block the enzyme involved in the synthesis of fats.
• 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, hormone that regulates mood and appetite.

1.2.2. Acceleration of metabolism.

Metabolism is a set of chemical reactions that occur in the body to maintain life. Acceleration of metabolism can lead to an increase in the burning of calories and, as a result, to weight loss. Some dietary supplements contain substances that stimulate thermogenesis (the process of heat production in the body), thereby accelerating metabolism. Examples of ingredients:

• Caffeine: A stimulator that increases thermogenesis and accelerates metabolism.
• Green tea extract: Contains catechins, in particular EGCG (Epagallocatechin Gallat), which can accelerate metabolism and promote fat burning.
• Guarana extract: Contains caffeine and other stimulants that can increase energy level and accelerate metabolism.
• Capsaicin: The active component of Chile pepper, which can stimulate thermogenesis and accelerate metabolism.

1.2.3. Blocking the assimilation of fats and carbohydrates.

Some dietary supplements contain ingredients that prevent the absorption of fats and carbohydrates in the intestines. This can lead to a decrease in the number of calories that the body receives from food. Examples of ingredients:

• Hitosan: It turns out from chitin contained in the shells of crustaceans. It is believed that it binds fats in the intestines and prevents their absorption.
• Orders ordinary (extract): Contains phaseolamine, which can block the enzyme alpha-amilasis that breaks down carbohydrates.
• Orlistat (xenical – drug): Blocks the enzyme lipaza necessary for digestion of fats. (Important: an eagleistat is a drug, not a dietary supplement, and requires a doctor’s prescription).

1.2.4. The removal of liquid and toxins.

Some dietary supplements have a diuretic (diuretic) or laxative effect. They contribute to the elimination of fluid from the body and can facilitate constipation. However, it is important to remember that weight loss by breeding fluid is a temporary effect, and after the restoration of the water balance, the weight will return. In addition, abuse of diuretics and laxatives can lead to dehydration and electrolyte disorders. Examples of ingredients:

• Herbs with a diuretic effect: Parsley, dandelion, nettle.
• Herbs with a laxative effect: Senna, Krushina.
• Magnesium sulfate (English salt): It has a laxative effect.

1.2.5. Improving digestion.

Some dietary supplements contain probiotics and prebiotics that help improve digestion and normalize intestinal microflora. A healthy intestinal microflora plays an important role in metabolism and can affect weight. Examples of ingredients:

• Probiotics: Living microorganisms, which when entering the intestine have a beneficial effect on health (lactobacilli, bifidobacteria).
• Prebiotics: Substances that serve as food for beneficial bacteria in the intestines (inulin, fructoligosaccharides).

1.3. Legislation and regulation of the market of baskets in Russia.

In Russia, the Badov market is regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. Bades are subject to mandatory state registration, after which they are issued a certificate of state registration (SGR). The registration procedure includes checking the composition, safety and efficiency of the product. Information about registered dietary supplements is available in the register of Rospotrebnadzor.

Despite the presence of regulation, there are a number of problems in the market of dietary supplements:

• Unscrupulous advertising: Manufacturers often exaggerate the effectiveness of dietary supplements and mislead consumers.
• Fakes: There are fake dietary supplements on the market that may contain dangerous ingredients.
• Insufficient evidence base: The effectiveness of many dietary supplements is not confirmed by clinical research.

1.4. The risks and side effects of the use of dietary supplements for weight loss.

The use of dietary supplements for weight loss can be associated with certain risks and side effects:

• Side effects associated with individual ingredients: Caffeine can cause insomnia, nervousness and rapid heartbeat. Laxatives and diuretics can lead to dehydration and electrolyte disorders. Chitosan can cause digestive disorders.
• Interaction with drugs: Bades can interact with medicines that you take, which can lead to undesirable consequences.
• Lack of quality control: Some dietary supplements may contain impurities or ingredients that are not indicated on the label.
• Health risk in the presence of chronic diseases: People with chronic diseases (cardiovascular diseases, diabetes, kidney and liver diseases) should take care of weight loss and be sure to consult a doctor.
• Psychological dependence: The use of dietary supplements for weight loss can lead to the formation of unhealthy dependence on these products and postponing a solution to problems with weight with the help of a healthy lifestyle.

2. A review of popular ingredients in dietary supplements for weight loss.

The composition of dietary supplements for weight loss includes various ingredients, which, according to manufacturers, contribute to weight loss. Consider the most popular of them.

2.1. Plant extracts.

Plant extracts are one of the most common ingredients in dietary supplements for weight loss.

2.1.1. Green tea extract.

• Composition: Contains catechins (in particular, Epagallocatechin Gallat – EGCG), caffeine and other beneficial substances.
• Action: EGCG is a powerful antioxidant and, as it is supposed, can accelerate metabolism, promote fat burning and improve insulin sensitivity. Caffeine also has a stimulating effect and can increase the level of energy.
• Efficiency: Some studies show that green tea extract can contribute to a moderate weight loss, especially in combination with physical exercises. However, additional studies are needed to confirm these results.
• Side effects: It can cause insomnia, nervousness and digestive disorder in some people. The use of large doses should be avoided.

2.1.2. Garzinia Extract of Cambodia.

• Composition: Contains hydroxilimonic acid (GLK).
• Action: GLK, as expected, can suppress appetite, block the ATP-cytestliasis enzyme that is involved in the synthesis of fats, and increase the level of serotonin, hormone, which regulates mood and appetite.
• Efficiency: The research results are contradictory. Some studies show that Garzinia Extract of Cambodia can contribute to a slight weight loss, while other studies have not revealed a significant effect.
• Side effects: It can cause headache, nausea and digestive disorders in some people. Not recommended for people with liver or kidney diseases.

2.1.3. Guarana extract.

• Composition: Contains caffeine and other stimulants.
• Action: Caffeine has a stimulating effect, increases energy level, accelerates metabolism and can contribute to fat burning.
• Efficiency: It can help increase energy and improve physical performance. The impact on weight loss is less studied.
• Side effects: It can cause insomnia, nervousness, rapid heartbeat and digestive disorder in some people. The use of large doses should be avoided.

2.1.4. Paran extract (Gorky Orange).

• Composition: Contains synephrine, a substance, structurally similar to ephedrine.
• Action: Sinefrin, as expected, can accelerate metabolism and promote fat burning.
• Efficiency: Efficiency in weight loss has not been proven. Anxiety is caused by the similarity of Sinefrin with Ephedrine, which was prohibited as an additive for weight loss due to serious side effects.
• Side effects: It can cause an increase in blood pressure, rapid heartbeat, anxiety and other side effects, especially in combination with caffeine or other stimulants. Not recommended for people with cardiovascular diseases.

2.1.5. Conzhak extract (glucomannan).

• Composition: Contains glucomannan, type of soluble fiber.
• Action: Glucomannan absorbs water and increases in volume in the stomach, creating a feeling of satiety and slowing down the emptying of the stomach.
• Efficiency: Studies show that glucomannan can help reduce weight, especially in combination with a low -calorie diet.
• Side effects: It can cause bloating, gases and digestive disorders in some people. It is important to use enough water to avoid swallowing problems.

2.1.6. Forsky extract.

• Composition: Contains Forscolin.
• Action: Forcolin, as it is supposed, can stimulate the production of cyclic AMF (CAMF), which plays an important role in the regulation of metabolism and burning fats.
• Efficiency: Studies show that Forcoline can help increase muscle mass and a decrease in the percentage of fat in the body in men, but additional studies are needed to confirm these results and evaluate effectiveness in women.
• Side effects: It can cause a decrease in blood pressure and digestive disorder in some people.

2.1.7. Extreme hoodia gordonii.

• Composition: Contains a substance that is allegedly suppresses appetite.
• Action: It was traditionally used by African tribes to suppress appetite during long campaigns.
• Efficiency: Scientific evidence of effectiveness is limited. There are concerns about the authenticity and quality of Hoodia Gordonii extracts presented on the market.
• Side effects: There is not enough information about safety and side effects.

2.1.8. Coleus Forskohlii extract.

• Composition: Contains Forscolin (as well as forgoline extract).
• Action: Forcolin, as it is supposed, can stimulate the production of cyclic AMF (CAMF), which plays an important role in the regulation of metabolism and burning fats.
• Efficiency: Studies show that Forcoline can help increase muscle mass and a decrease in the percentage of fat in the body in men, but additional studies are needed to confirm these results and evaluate effectiveness in women.
• Side effects: It can cause a decrease in blood pressure and digestive disorder in some people.

2.2. Vitamins and minerals.

Some vitamins and minerals play an important role in metabolism and can affect weight. Their deficiency can slow down metabolism and contribute to weight gain.

2.2.1. Vitamin D.

• Role: Vitamin D is important for the health of bones, the immune system and the regulation of blood sugar.
• Contact with weight: The low level of vitamin D is associated with an increased risk of obesity and metabolic syndrome. Some studies show that vitamin D intake can help reduce weight in people with a deficiency of this vitamin.
• Side effects: An overdose of vitamin D can cause nausea, vomiting and other side effects.

2.2.2. B vitamins B.

• Role: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in the energy exchange and metabolism of carbohydrates, fats and proteins.
• Contact with weight: B vitamins deficiency can slow down metabolism and contribute to weight gain.
• Side effects: In large doses, some B vitamins can cause side effects, such as digestive disorders and skin reactions.

2.2.3. Chromium.

• Role: Chrome is involved in the regulation of blood sugar and insulin sensitivity.
• Action: It is believed that chrome can reduce the craving for sweets and contribute to weight loss.
• Efficiency: The research results are contradictory. Some studies show that chrome can contribute to a slight weight loss and improving blood sugar levels, while other studies have not revealed a significant effect.
• Side effects: It rarely causes side effects, but in large doses can cause digestive disorders and allergic reactions.

2.2.4. Zinc.

• Role: Zinc is involved in the metabolism, immune function and regulation of hormone levels.
• Contact with weight: Zinc deficiency may be associated with an increased risk of obesity and metabolic syndrome.
• Side effects: In large doses, zinc can cause nausea, vomiting and other side effects. Long -term reception of large doses of zinc can violate the absorption of copper.

2.2.5. Magnesium.

• Role: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, regulation of blood sugar and blood pressure.
• Contact with weight: Magnesium deficiency can be associated with an increased risk of obesity and metabolic syndrome.
• Side effects: In large doses, magnesium can cause diarrhea and other digestive disorders.

2.2.6. Iodine.

• Role: Iodine is necessary for the normal function of the thyroid gland, which regulates metabolism.
• Contact with weight: Iodine deficiency can lead to hypothyroidism (a decrease in thyroid function), which can slow down metabolism and contribute to weight gain.
• Side effects: An excess of iodine can cause hyperthyroidism (increased thyroid function) and other side effects.

2.3. Amino acids and proteins.

Amino acids and proteins play an important role in metabolism, maintaining muscle mass and regulation of appetite.

2.3.1. L-carnitin.

• Role: L-carnitine is involved in the transport of fatty acids in mitochondria, where they are burned for energy.
• Action: It is believed that L-carnitine can contribute to burning fats and increasing energy levels.
• Efficiency: The research results are contradictory. Some studies show that L-carnitine can contribute to a slight weight loss and improving physical performance, while other studies have not revealed a significant effect.
• Side effects: It rarely causes side effects, but in large doses can cause nausea, vomiting and diarrhea.

2.3.2. CLA (conjugated linoleic acid).

• Role: Cla is a type of polyunsaturated fatty acid, which is contained in meat and dairy products.
• Action: It is believed that CLA can help reduce fat mass and increase muscle mass.
• Efficiency: The research results are contradictory. Some studies show that CLA can contribute to a slight decrease in fat mass, but additional studies are needed to confirm these results and evaluate long -term safety.
• Side effects: It can cause digestive disorders, such as diarrhea and nausea.

2.3.3. Serum protein.

• Role: Serum protein is a high -quality protein, which is quickly absorbed by the body.
• Action: Serum protein can contribute to saturation, maintenance of muscle mass and acceleration of metabolism.
• Efficiency: It can be useful for monitoring appetite and maintaining muscle mass during weight loss.
• Side effects: In large doses, digestion disorders can cause in some people.

2.4. Fiber.

Fiber is a type of carbohydrate that is not digested by the body. It plays an important role in digestion and weight control.

2.4.1. Oat bran.

• Composition: Contain soluble and insoluble fiber.
• Action: Soluble fiber absorbs water and increases in volume in the stomach, creating a feeling of satiety and slowing down the emptying of the stomach. Insoluble fiber improves intestinal motility and prevents constipation.
• Efficiency: They can help reduce appetite and improve digestion.
• Side effects: They can cause bloating and gas in some people, especially with a sharp increase in fiber consumption.

2.4.2. Psillium.

• Composition: Contains soluble fiber.
• Action: It absorbs water and increases in volume in the stomach, creating a feeling of satiety and improving intestinal motility.
• Efficiency: It can help reduce appetite, improve digestion and reduce blood cholesterol.
• Side effects: It can cause bloating and gases in some people, especially with insufficient water consumption. It is important to use with enough water to avoid constipation.

2.4.3. Pulp.

• Composition: Contains insoluble fiber.
• Action: Increases the volume of food in the intestines, improves intestinal motility and prevents constipation.
• Efficiency: It can help improve digestion and control appetite.
• Side effects: It can cause bloating and gases in some people, especially with insufficient water consumption.

2.5. Probiotics and prebiotics.

Probiotics and prebiotics play an important role in maintaining a healthy intestinal microflora, which affects digestion, immunity and metabolism.

2.5.1. Lactobacteria.

• Role: Probiotics that help maintain a healthy intestinal microflora.
• Action: They can improve digestion, strengthen the immune system and influence metabolism.
• Efficiency: Some studies show that lactobacilli can help reduce weight and improve blood sugar.
• Side effects: Rarely cause side effects, but in some people they can cause bloating and gases.

2.5.2. Bifidobacteria.

• Role: Probiotics that help maintain a healthy intestinal microflora.
• Action: They can improve digestion, strengthen the immune system and influence metabolism.
• Efficiency: Some studies show that bifidobacteria can help reduce weight and improve blood sugar.
• Side effects: Rarely cause side effects, but in some people they can cause bloating and gases.

2.5.3. Inulin.

• Role: A prebiotic that serves as food for beneficial bacteria in the intestines.
• Action: Promotes the growth and reproduction of beneficial bacteria in the intestines, improving digestion and strengthening the immune system.
• Efficiency: It can help improve digestion and control appetite.
• Side effects: Can cause bloating and ha