Effective dietary supplements for weight loss: composition and action

Effective dietary supplements for weight loss: composition and action

I. Introduction: an integrated approach to weight loss and the role of dietary supplements

Losing weight is a complex process that requires an integrated approach that includes a balanced diet, regular physical exercises, sufficient sleep and stress management. In this context, biologically active additives (BAD) can play an auxiliary role, supporting the body in achieving the goals. It is important to understand that dietary supplements are not a replacement for a healthy lifestyle, but only complement it, facilitating some aspects of losing weight.

When choosing dietary supplements for weight loss, it is necessary to take into account their composition, mechanism of action, possible side effects and contraindications. It is critical to consult a doctor or a qualified nutritionist before taking any dietary supplements in order to avoid negative consequences and make sure their safety and expediency in a particular case.

II. Classification of dietary supplements for weight loss: action mechanisms

Dietary dietary supplement can be classified according to their main mechanism of action:

• Fathers: Accelerate metabolism and stimulate the breakdown of fats.
• Carbohydrates and fat blockers: Prevent the absorption of carbohydrates and fats in the intestines.
• Suppliers of appetite: Reduce hunger and contribute to saturation.
• Diuretics and laxatives: They remove excess fluid from the body and help cleanse the intestines (should be used with caution and only on the recommendation of a doctor).
• Prebiotics and probiotics: Improve intestinal microflora and contribute to the normalization of digestion.
• Bad, normalizing metabolism: Support hormonal balance and improve metabolic processes.

III. Fathers: composition and action

Fat burners are perhaps the most popular category of dietary supplements for weight loss. They are designed to increase thermogenesis (heat production), accelerate metabolism and increase fat splitting. However, the efficiency and safety of fat burners vary greatly depending on their composition.

• Caffeine: One of the most common and studied ingredients of fat burners. Caffeine stimulates the central nervous system, increases the level of energy, improves concentration and accelerates metabolism. It also promotes the release of fatty acids from fat cells, which can then be used as a source of energy. However, caffeine can cause side effects, such as anxiety, insomnia, an increase in blood pressure and rapid heartbeat.
• Green tea extract (EGCG): It contains polyphenols, in particular epallocatechin Gallat (EGCG), which has antioxidant properties and helps to accelerate metabolism. EGCG can also inhibit the Catechol-O-O-methylTransferase enzyme, which destroys norepinephrine, a hormone that promotes the breakdown of fats. Green tea extract is usually well tolerated, but in large doses can cause nausea and stomach disorder.
• L-Carnitin: An amino acid that plays an important role in the transportation of fatty acids to mitochondria, where they are used for energy production. L-carnitine can increase the efficiency of fat use as fuel during training. However, studies show that L-carnitine is effective only in combination with physical exercises and a balanced nutrition.
• Sinefrin: A stimulator similar to ephedrine, but less powerful. Sinefrin helps to increase thermogenesis and accelerate metabolism. However, Sinefrin can cause side effects, such as increasing blood pressure, rapid heartbeat and anxiety, especially in combination with caffeine.
• Capsaicin (red pepper extract): It stimulates thermogenesis and accelerates metabolism. Capsaicin can also reduce appetite and increase the feeling of saturation. However, capsaicin can cause burning in the stomach and discomfort in the intestine.
• Guarana extract: Contains caffeine and other stimulants that increase energy level and accelerate metabolism. Guarana extract can cause side effects similar to caffeine.
• Forskolin (Cole Forskoli extract): It stimulates the production of TsAMF (cyclic adenosinomonophosphate), which plays a role in the regulation of fat metabolism. Forscolin can contribute to the breakdown of fats and an increase in muscle mass. However, studies on the effectiveness of Forcoline are limited.

IV. Carbohydrates and fat blockers: composition and action

Blocks of carbohydrates and fats are dietary supplements that prevent the absorption of carbohydrates and fats in the intestines, thereby reducing the calorie content of food consumed.

• Hitosan: Get crustaceans from chitin. Chitosan is associated with fats in the gastrointestinal tract, forming large complexes that are not digested and excreted from the body. However, the effectiveness of chitosan as a fat block is limited and depends on the dose and individual characteristics of the body. Chitosan can cause side effects, such as constipation, bloating and discomfort in the intestines.
• White beans extract (pheasolamine): Inhibits the enzyme alpha amylase, which is responsible for the breakdown of starch into simple sugars. White beans extract can reduce the absorption of carbohydrates from food and thereby contribute to weight loss. However, the effectiveness of the white beans extract depends on the dose and individual characteristics of the body. White beans extract can cause side effects, such as bloating and discomfort in the intestines.
• Orlistat (Xenical): Pharmaceutical drug, released according to the prescription of a doctor. Orlistat inhibits the enzyme lipaz, which is responsible for splitting fats in the intestines. Orlistat blocks the assimilation of approximately 30% of food fats. Orlistat can cause side effects, such as oily discharge from the rectum, fecal incontinence, bloating and discomfort in the intestine. Also, the orlistat can reduce the absorption of fat -soluble vitamins (a, d, e, k), therefore it is recommended to take polyvitamins during the use of the orlistat.

V. Suppressors of appetite: composition and action

Suppressors of appetite are dietary supplements that reduce hunger and contribute to saturation, thereby reducing calorie intake.

• Glucomanan: Soluble fiber obtained from the roots of the plant of the end. Glucomannan has a high ability to absorb water, forming a gel in the stomach, which creates a feeling of saturation and slows down the emptying of the stomach. Glucomannan must be taken with a lot of water to avoid constipation and discomfort in the intestines.
• 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, neurotransmitter, regulating mood, appetite and sleep. 5-HTP can increase the level of serotonin in the brain, which leads to a decrease in appetite and improving mood. 5-HTP can cause side effects, such as nausea, dizziness and drowsiness.
• Garcinia Extract of Cambodia (HCA): Contains hydroxilimonic acid (HCA), which is believed to inhibits the enzyme citrate of the lysis involved in the synthesis of fat. HCA can also increase the level of serotonin in the brain, which leads to a decrease in appetite. However, studies on the effectiveness of Garcinia Extract of Cambodia are contradictory.
• CLA (conjugated linoleic acid): Fatty acid contained in meat and dairy products. CLA can help reduce fat mass and increase muscle mass. However, CLA efficiency studies are contradictory. Cla can cause side effects, such as stomach disorder and discomfort in the intestines.

VI. Diuretics and laxatives: composition and action

Diuretic and laxatives are dietary supplements that remove excess fluid from the body and help cleanse the intestines. It is important to note that the use of these tools for weight loss is impractical and can be dangerous, since they do not affect the fat mass and can lead to dehydration, the imbalance of electrolytes and other serious health problems.

• Diuretics: Stimulate the elimination of fluid from the body through the kidneys. The diuretics used in dietary supplements include extracts of herbs, such as parsley, dandelion and horsetail.
• Laxatives: They stimulate intestinal motility and accelerate the excretion of feces. The laxatives used in dietary supplements include senna, crushing bark and plantain.

VII. Prebiotics and probiotics: composition and action

Prebiotics and probiotics are dietary supplements that improve the intestinal microflora and contribute to the normalization of digestion. Healthy intestinal microflora plays an important role in regulating appetite, metabolism and immune function.

• Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. The prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
• Probiotics: Living microorganisms, which when entering the intestine have a beneficial effect on health. Probiotics include lactobacilli and bifidobacteria.

VIII. Dietary supplement, normalizing metabolism: composition and action

Bad, normalizing metabolism, are designed to maintain hormonal balance and improve metabolic processes.

• Chromium: A trace element that is involved in the regulation of blood sugar and improves insulin sensitivity. Chrome can reduce craving for sweets and contribute to weight loss.
• Inositol: A vitamin -like substance that is involved in the regulation of the level of insulin and other hormones. Inositol can be useful for women with polycystic ovary syndrome (PCO), which often observe problems with insulin resistance and metabolic syndrome.
• Vitamin D: Fatable vitamin, which plays an important role in the regulation of many body functions, including metabolism. Vitamin D deficiency can be associated with weight gain and insulin resistance.

IX. Safety and efficiency of dietary supplements for weight loss: Important aspects

When choosing dietary supplements for weight loss, the following aspects must be taken into account:

• Composition: Carefully study the composition of dietary supplements and make sure that it contains the ingredients that have proven effectiveness and safety.
• Dosage: Follow the recommended dosage indicated on the package of dietary supplements. Do not exceed the dosage, as this can lead to side effects.
• Manufacturer: Choose a dietary supplement from reliable manufacturers who have a good reputation and conduct quality control of their products.
• Reviews: Check out the reviews of other people who used this dietary supplement. However, do not rely only on reviews, as they can be subjective.
• Consultation with a doctor: Be sure to consult a doctor or a qualified nutritionist before taking any dietary supplements in order to avoid negative consequences and verify their safety and expediency in a particular case.
• Side effects: Be attentive to your condition and stop taking dietary supplements if you have any side effects.
• Interaction with drugs: Consider the possible interaction of dietary supplements with other medicines that you take.
• Realistic expectations: Remember that dietary supplements are not a miracle tool for weight loss. They can only support the body in achieving the goals, but will not replace a healthy lifestyle.

X. Conclusion:

A dietary supplement for losing weight can be a useful addition to a comprehensive approach to weight loss, including a balanced diet, regular physical exercises, sufficient sleep and stress management. However, it is important to choose dietary supplements wisely, take into account their composition, mechanism of action, possible side effects and contraindications, and be sure to consult a doctor or a qualified nutritionist before the start of the appointment. Remember that dietary supplement is not a replacement for a healthy lifestyle, but only complement it, facilitating some aspects of losing weight.

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