Dietary diets for weight loss: Divorce or help? — detailed analysis
Section 1: The essence of dietary supplements for weight loss and their popularity
Dietary supplements, or biologically active additives, for weight loss are an extensive and contradictory category of products promising to reduce weight. They are not drugs and, as a rule, are positioned as food additives containing various components, such as vitamins, minerals, grass, amino acids and other substances.
The popularity of dietary supplements is due to several factors:
- The desire for a quick result: Many people are looking for simple and quick solutions to reduce weights that do not require significant efforts in terms of changing lifestyle, diet and physical activity. Bades, advertised as «magic pills», attract those who hope for an easy path to harmony.
- Aggressive marketing: Bad manufacturers actively use advertising in various media, social networks and on sites, often resorting to loud promises, attractive images and reviews of “satisfied customers”. This creates the illusion of product efficiency and safety.
- Society pressure: In modern society, harmony and tightness are often associated with success, health and attractiveness. This creates psychological pressure, especially for women, and pushes them to search for means to reduce weight, including dietary supplements.
- Dissatisfaction with the results of traditional methods: Not all people get the desired results from diets and physical exercises, which leads them to the search for alternative tools such as dietary supplements.
- Easy access and wide range: Literation dietary supplements are widely available in pharmacies, healthy food stores, online stores and even in supermarkets. A variety of products and price categories makes them available to a wide range of consumers.
- Insufficient awareness: Many people do not have sufficient knowledge about the principles of healthy nutrition, physical activity and metabolism. This makes them vulnerable to advertising tricks and unrealistic promises related to dietary supplements.
Section 2: Classification of dietary supplements for weight loss according to the mechanism of action
The mechanisms of action of dietary supplements for weight loss vary depending on their composition. It is important to understand that many of these mechanisms are not sufficiently studied, and the effectiveness of products is often not confirmed by clinical trials. The main categories of dietary supplements for weight loss according to the alleged mechanism of action:
- Suppliers of appetite: These dietary supplements contain components that are claimed to reduce appetite, creating a feeling of saturation and reducing calorie intake. Examples of such components:
- Fiber (dietary fiber): Fiber swells in the stomach, creating a feeling of satiety. Sources of fiber: psillium, glucomannan, oat bran. However, a significant weight loss only due to fiber is unlikely.
- Sibutramin (forbidden substance, often under the guise of herbs): It was previously used in drugs for the treatment of obesity, but was withdrawn due to serious side effects, including an increase in blood pressure and the risk of cardiovascular diseases. Unfortunately, Sibutramine is illegally added to some dietary supplements, often without indicating the label. This is a serious health hazard.
- Garcinia Extract of Cambodia (Hydroxycitric Acid — HCA): It is claimed that the HCA blocks the enzyme involved in the synthesis of fats and suppresses appetite. However, clinical studies showed conflicting results regarding HCA efficiency in weight loss.
- Girosguards (thermogenics): These dietary supplements contain components that are allegedly accelerated by metabolism and increase calorie consumption, contributing to burning fat. Examples:
- Caffeine: It stimulates the nervous system, increases the heart rate and blood pressure, which can lead to a slight increase in calories. However, the effect of caffeine for weight loss is usually insignificant and weakens over time.
- Green tea extract (EGCG): Contains antioxidants that can slightly accelerate metabolism and promote fat burning. However, the EGCG effect on losing weight is usually small.
- Sinefrin (from a bitter orange): Structurally similar to ephedrine (prohibited substance) and can have a stimulating effect on the nervous system. It has potential health risks, especially for people with cardiovascular diseases.
- L-Carnitin: The amino acid participating in the transport of fatty acids in mitochondria, where they are oxidized for energy. It is alleged that L-carnitine helps to burn fat. However, clinical studies have not confirmed its effectiveness in weight loss in healthy people.
- Carbohydrates and fat blockers: These dietary supplements contain components that are allegedly blocking the absorption of carbohydrates or fats in the intestines, reducing the flow of calories into the body.
- Hitosan: It turns out from crooked crocks and, it is claimed, connects fats in the digestive tract, preventing their absorption. However, studies have shown that chitosan can slightly affect the absorption of fats, and its efficiency in weight loss is doubtful. In addition, chitosan can cause allergic reactions in people with allergies to seafood.
- White beans extract (Phaseolus vulgaris): Contains substances that inhibit the enzyme alpha amylase responsible for the splitting of starch. It is alleged that the extract of white beans reduces the absorption of carbohydrates. However, the efficiency of white beans extract in weight loss is limited.
- Diuretics and laxatives: These dietary supplements contain components that enhance the elimination of fluid from the body (diuretics) or accelerate intestinal motility (laxative). They can lead to a temporary reduction in weight due to water loss and intestinal contents, but do not affect the amount of fat in the body. Long -term use of diuretics and laxatives can lead to dehydration, electrolyte disorders and other serious health problems. Examples:
- Hay: Vegetable laxative, which stimulates intestinal motility.
- Birch leaves: Have a diuretic effect.
- Metabolic normalizers: These dietary supplements contain components that are allegedly improved by metabolism and normalize blood sugar, contributing to weight loss.
- Chrome picoline: A trace element, which is claimed, improves insulin sensitivity and helps to absorb glucose. However, studies have not confirmed its efficiency in weight loss.
- Alpha-lipoic acid: The antioxidant, which is claimed, improves glucose metabolism. However, studies have not confirmed its efficiency in weight loss.
- Probiotics and prebiotics: These dietary supplements contain useful bacteria (probiotics) or substances that stimulate their growth (prebiotics). It is alleged that they improve the intestinal microflora, which can indirectly affect weight. Some studies show that certain probiotics strains can have a slight influence on weight loss, but additional studies are needed.
Section 3: Scientific evidence of the effectiveness of dietary supplements for weight loss
Scientific evidence of the effectiveness of most dietary supplements for weight loss is limited or contradictory. Many studies have small samples, short duration or low quality of the methodology. In addition, research results are often published in order to promote specific products, which can lead to bias.
It is important to understand that no dietary supplement is a “magic pill” that will reduce weight without changing the lifestyle, diet and physical activity. In the best case, some dietary supplements can have a small auxiliary effect, but their effectiveness is individual and depends on many factors.
- Meta-analyzes and systematic reviews: In meta analyzes and systematic reviews, the results of several studies on the same topic are evaluated. Many meta-analyzes for weight loss show that most products do not have significant efficiency in weight loss. In some cases, the research results show a slight weight loss, but it, as a rule, is clinically insignificant and does not have a long -term effect.
- Clinical trials: Clinical trials are the «gold standard» of scientific research. In clinical trials, the effectiveness and safety of drugs in humans is evaluated. Many clinical tests of dietary supplements for weight loss do not comply with high quality standards and do not confirm the declared effectiveness. In some cases, studies show that the effect of dietary supplements does not exceed the effect of placebo (dummy).
- Problems with dietary supplements: There are a number of problems associated with research of dietary supplements for weight loss:
- Small samples: Many studies have small samples, which complicates the identification of statistically significant results.
- Short duration: Many studies have a short duration, which does not allow to evaluate the long -term efficiency and safety of dietary supplements.
- Low quality methodology: Some studies do not comply with high standards for the quality of the methodology, which can lead to a distortion of results.
- Research financing: Many studies are financed by dietary supplements, which can lead to the bias of the results.
- Differences in the composition of products: The composition of dietary supplements can vary from the manufacturer to the manufacturer and even from party to party. This makes it difficult to compare the results of various studies.
- Examples of specific dietary supplements and research:
- Garcinia Cambodia: Many studies have not confirmed the effectiveness of Garcinia Cambodia in weight loss. In some studies, a slight weight loss was observed, but it was clinically insignificant.
- Green tea: Some studies have shown that green tea can slightly accelerate metabolism and promote fat burning. However, the effect of green tea for weight loss is usually small.
- Hitosan: Studies have shown that chitosan can slightly affect the absorption of fats, and its efficiency in weight loss is doubtful.
- Caffeine: Caffeine can lead to a slight increase in calorie consumption, but its effect on losing weight is usually insignificant and weakens over time.
Section 4: risks and side effects of dietary supplements for weight loss
Literation dietary supplements can cause various side effects and represent health risks. It is important to realize these risks before making a decision on making dietary supplements.
- Lack of quality control: Bades are not subject to the same strict quality control as drugs. This means that the composition of the products may not correspond to the label indicated on the label, and the products may contain harmful impurities, pollutants or even prohibited substances (for example, sibutramin).
- Unpredictable side effects: Many dietary supplements contain a combination of various components, and the interaction between them can be unpredictable. This can lead to various side effects, from lungs to serious ones.
- Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, or causing undesirable side effects. It is important to inform the doctor about all the dietary supplements that you accept.
- Problems with the cardiovascular system: Some dietary supplements contain stimulants, such as caffeine or synephrine, which can increase blood pressure, increase the heartbeat and cause arrhythmia. This can be dangerous for people with cardiovascular diseases.
- Problems with the digestive system: Some dietary supplements can cause digestive disorders, such as diarrhea, constipation, nausea, vomiting, abdominal pain and bloating.
- Damage to the liver and kidneys: Some dietary supplements can be toxic for the liver and kidneys, especially with prolonged use or in high doses.
- Mental disorders: Some dietary supplements contain stimulants that can cause anxiety, nervousness, insomnia and other mental disorders.
- Risk for pregnant and lactating women: Some dietary supplements can be dangerous for pregnant and nursing women, as they can negatively affect the development of the fetus or child.
- Risk for people with chronic diseases: People with chronic diseases, such as diabetes, thyroid diseases, liver and kidney disease, should be especially careful when taking dietary supplements for weight loss and be sure to consult a doctor.
- Examples of specific side effects:
- Sibutramine: An increase in blood pressure, rapid heartbeat, insomnia, anxiety, constipation, dry mouth.
- Sinefrin: Increasing blood pressure, rapid heartbeat, headache, anxiety, insomnia.
- Caffeine: Insomnia, anxiety, nervousness, rapid heartbeat, stomach disorder.
- Hitosan: Disorder of the stomach, constipation, flatulence, allergic reactions.
- Diuretics: Dehydration, electrolyte disorders, muscle cramps, weakness.
- Laxatives: Dehydration, electrolyte disturbances, abdominal pain, addiction.
Section 5: Legislative regulation of dietary supplements for weight loss
Legislative regulation of dietary supplements for weight loss varies in different countries. In most countries, dietary supplements are not subject to the same strict control as drugs. This means that dietary supplement manufacturers are not required to prove the effectiveness and safety of their products before selling them.
- Differences between dietary supplements and drugs: Medicines undergo strict clinical trials to confirm their effectiveness and safety. Bades do not pass such tests. Medicines should provide detailed information about the composition, dosage, side effects and interaction with other drugs. Dad manufacturers are not required to provide such detailed information.
- Requirements for labeling and advertising: In most countries, there are requirements for labeling and advertising of dietary supplements. The label should indicate information on the composition, manufacturer, method of application and contraindications. Advertising of dietary supplements should not contain false or misleading statements about the efficiency and safety of products. However, ENFORCement these requirements may be insufficient.
- Responsibility of manufacturers: Bad manufacturers are responsible for the safety and quality of their products. If the dietary supplement has caused harm to the health of the consumer, the manufacturer may be held accountable. However, proved the guilt of the manufacturer may be difficult.
- The role of regulatory organs: Regulatory authorities (for example, Rospotrebnadzor in Russia, FDA in the USA) exercise control over the turnover of dietary supplements and may take measures against unscrupulous manufacturers who violate the legislation. Regulatory authorities also publish information about the safety and efficiency of dietary supplements. However, the resources of regulatory authorities are limited, and they cannot check all the dietary supplements on the market.
- Problems with ENFORCement: There are a number of problems with ENFORCEMENT Law regarding dietary supplements:
- Limited resources of regulatory bodies: Regulatory authorities do not have sufficient resources to check all dietary supplements on the market.
- The difficulty of identifying unscrupulous manufacturers: Unscrupulous manufacturers can use complex schemes to conceal information about the composition and quality of their products.
- Cross -border trade: Bades can be sold through the Internet from other countries, which complicates control over their turnover.
- International standards: There are international standards for the production and control of quality of dietary supplements (for example, GMP — Good Manufactoring Practice). However, not all manufacturers comply with these standards.
Section 6: Alternative approaches to weight loss
There are more effective and safe alternatives to weight loss for weight loss, based on a change in lifestyle, diet and physical activity.
- Balanced diet: A balanced diet is the basis of a healthy weight loss. The diet should include enough proteins, fats and carbohydrates, as well as vitamins, minerals and fiber. It is important to avoid excessive consumption of calories, sugar, fat and processed products.
- Nutrition recommendations: Increase the consumption of fruits, vegetables and whole grains. Limit the consumption of red meat, processed products and sweet drinks. Choose low -fat sources of protein, such as fish, poultry, legumes and tofu. Drink enough water.
- Methods of counting calories and macronutrients: Calculation of calories and macronutrients can help you control the consumption of food and achieve your goals to reduce weight. There are many applications and online calculators that will help you with this.
- Regular physical activity: Regular physical activity helps to burn calories, strengthen muscles and improve the overall state of health. It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.
- Types of physical activity: Walking, running, swimming, cycling, dancing, classes in the gym. Choose a type of physical activity that you like and which you can regularly perform.
- Exercises for burning fat and strengthening muscles: Combine cardio training (for burning fat) and strength training (to strengthen muscles). Power training helps to increase muscle mass, which accelerates metabolism and helps to burn calories even at rest.
- Consultation with a doctor or nutritionist: Consulting with a doctor or nutritionist will help you develop an individual weight loss plan that takes into account your features and health status. A doctor or nutritionist can help you determine your needs for calories and macronutrients, as well as develop a nutrition and physical activity plan.
- Psychological support: Psychological support can be useful for people who have difficulties with a change in lifestyle and diet. A psychologist can help you cope with emotional overeating, stress and other psychological factors that may impede weight loss.
- Life change change: A change in lifestyle includes not only a diet and physical activity, but also other factors, such as sleep, stress management and rejection of bad habits. A sufficient amount of sleep (7-8 hours a day) helps regulate hormones responsible for appetite and saturation. Stress management helps to avoid emotional overeating. Refusal to smoke and use alcohol improves the general state of health and helps to reduce weight.
- Behavioral therapy: Behavioral therapy can help you change your food habits and behavior associated with food. Behavioral therapy includes various techniques, such as self -control, setting goals, solving problems and cognitive restructuring.
Section 7: Conclusions and recommendations
Most dietary supplements for weight loss do not have proven effectiveness and may represent health risks. There is no “magic pill” that will reduce weight without changing the lifestyle, diet and physical activity.
- Bades are not a replacement for a healthy lifestyle: Do not rely on dietary supplements as the main remedy for weight loss. A balanced diet, regular physical activity and a change in lifestyle are more effective and safe approaches.
- Beware of false promises: Do not believe an advertisement promising a quick and easy weight loss without effort. Be critical to the information that you get about dietary supplements.
- Consult a doctor: Before taking any dietary supplements for weight loss, be sure to consult a doctor. The doctor can evaluate your health status, identify possible contraindications and help you make a reasonable decision.
- Carefully study the composition of the product: Before buying Bad, carefully study the composition of the product. Make sure that the product does not contain prohibited substances or components that can be dangerous for your health.
- Choose reliable manufacturers: Choose dietary supplements from well -known and reliable manufacturers who comply with quality standards.
- Report the doctor about all the dietary supplements: If you take any dietary supplements, let the doctor tell you about it. This will help to avoid possible interactions with drugs and side effects.
- Be careful with the purchase of dietary supplements via the Internet: Be careful with the purchase of dietary supplements over the Internet, especially on sites that do not cause trust. There is a risk of acquiring fake or poor -quality products.
- Report side effects: If you notice any side effects after taking Bad, immediately stop taking it and inform the doctor about it.
Instead of spending money on useless and potentially dangerous dietary supplements, focus on changing the lifestyle, diet and physical activity. This will require effort and time, but the result will be more stable and useful for your health.