Comparison of dietary supplements for weight loss: which is better

Comparison of dietary supplements for weight loss: which is better

Bades (biologically active additives) are very popular for weight loss among those who seek to lose weight. The market offers a huge variety of products promising a quick and effective result. However, before starting to take any additives, it is important to understand their composition, mechanism of action, possible side effects and, most importantly, their real effectiveness. In this article we will conduct a detailed comparison of the most common dietary supplements for weight loss, consider their advantages and disadvantages, as well as provide information that will help you make a conscious choice.

Categories of dietary supplements for weight loss:

Dietary dietary supplements can be divided into several main categories depending on their mechanism of action:

1. Fathers: These additives are aimed at accelerating metabolism and increasing energy consumption, thereby contributing to burning fat.
2. Carbohydrate blockers: They prevent the absorption of carbohydrates in the intestines, reducing the calorie content of food consumed.
3. Fat blockers: These additives bind fats in the gastrointestinal tract, preventing their absorption.
4. Suppliers of appetite: They reduce the feeling of hunger, which leads to a decrease in food consumption.
5. Diuretics and laxatives: These additives contribute to the removal of fluid and intestinal contents, creating a temporary effect of weight loss.
6. Additives affecting the hormonal background: They affect hormones responsible for appetite and metabolism.
7. Vitamin-mineral complexes: They are designed to replenish the deficiency of nutrients, which can occur during diets.

I. Fathers:

Fat burners are one of the most popular categories of dietary supplements. They contain various ingredients, which are claimed to stimulate metabolism, increase energy and promote fat burning. It is important to understand that the effectiveness of fat burners can vary significantly depending on the composition, dosage and individual characteristics of the body.

• Caffeine: Caffeine is a stimulant of the central nervous system that can increase metabolism, increase energy and improve concentration. It also has a thermogenic effect, that is, it helps to increase body temperature, which can lead to a slight increase in calories.

  • Advantages: Increasing energy, improving concentration, a slight increase in metabolism.
  • Flaws: Insomnia, nervousness, anxiety, increasing blood pressure, dependence, tolerance (an increase in dose is required to achieve the same effect).
  • Recommended dosage: 100-400 mg per day.
  • Contraindications: Pregnancy, breastfeeding, cardiovascular diseases, alarming disorders, insomnia.

• Green tea extract: Green tea contains catechins, in particular epallocatechin Gallat (EGCG), which have antioxidant properties and can contribute to fat burning. EGCG can inhibit the Catechol-O-O-methyltransferase enzyme, which destroys norepinephrine. Norepinephrine, in turn, stimulates thermogenesis and lipoliz (splitting fats).

  • Advantages: Antioxidant properties, a slight increase in metabolism, potential help in burning fat.
  • Flaws: Insomnia (contains caffeine), stomach disorder, interaction with some drugs.
  • Recommended dosage: 300-500 mg EGCG per day.
  • Contraindications: Pregnancy, breastfeeding, liver disease.

• L-Carnitin: L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are burned for energy. Theoretically, an increase in the level of L-carnitine can contribute to a more efficient burning of fat.

  • Advantages: Improving energy metabolism, potential help in fat burning.
  • Flaws: Disorder of the stomach, nausea, vomiting, diarrhea, the «fish» smell of the body.
  • Recommended dosage: 500-2000 mg per day.
  • Contraindications: Kidney diseases, hypothyroidism.

• Guarana extract: Guarana contains caffeine, but in a more concentrated form than coffee. It has a stimulating effect on the central nervous system, increases energy and can contribute to fat burning.

  • Advantages: Improving energy, improving concentration, potential help in fat burning.
  • Flaws: Insomnia, nervousness, anxiety, increasing blood pressure.
  • Recommended dosage: Depending on the content of caffeine.
  • Contraindications: Pregnancy, breastfeeding, cardiovascular diseases, alarming disorders, insomnia.

• Sinefrin: Sinefrin is an alkaloid contained in a bitter orange. It has a stimulating effect on adrenergic receptors, which can lead to an increase in metabolism and burning fat. However, Sinefrin can cause side effects, especially when taking caffeine.

  • Advantages: Potential help in fat burning.
  • Flaws: Increasing blood pressure, rapid heartbeat, anxiety, headache.
  • Recommended dosage: 10-20 mg 1-3 times a day.
  • Contraindications: Pregnancy, breastfeeding, cardiovascular disease, increased blood pressure, glaucoma.

• Capsaicin: Capsaicin is an active component of chili pepper. It has a thermogenic effect and can contribute to an increase in metabolism and burning fat.

  • Advantages: Increase in metabolism, potential help in burning fat.
  • Flaws: Irritation of the gastrointestinal tract, heartburn, diarrhea.
  • Recommended dosage: 30-120 mg per day.
  • Contraindications: Diseases of the gastrointestinal tract.

II. Carbohydrate blockers:

Carbohydrate blockers contain substances that prevent the breakdown and absorption of carbohydrates in the intestines. This can lead to a decrease in the calorie content of food consumed and, as a result, to weight loss.

• White beans extract (Phaseolus vulgaris): White beans extract contains phaseolamine, which inhibits the enzyme alpha amylase. Alpha-amylase is responsible for the breakdown of starch into glucose. Inhibition of alpha-amylase leads to the fact that part of the carbohydrates is not digested and not absorbed, but excreted from the body.

  • Advantages: Reducing the assimilation of carbohydrates, potential help in losing weight.
  • Flaws: Gas formation, bloating, diarrhea.
  • Recommended dosage: 500-1500 mg before meals containing carbohydrates.
  • Contraindications: Diseases of the gastrointestinal tract.

III. Fat blockers:

Fat blockers bind fats in the gastrointestinal tract, preventing their absorption. It also leads to a decrease in the calorie content of food consumed and, as a result, to weight loss.

• Hitosan: Chitosan is obtained from chitin contained in the shells of crustaceans. It has the ability to bind fats in the gastrointestinal tract, forming insoluble complexes that are not absorbed and excreted from the body.

  • Advantages: Reducing the assimilation of fats, potential help in losing weight.
  • Flaws: Constipation, gas formation, bloating, violation of the absorption of fat -soluble vitamins.
  • Recommended dosage: 1-3 grams before food containing fats.
  • Contraindications: Allergy to seafood, diseases of the gastrointestinal tract.

IV. Suppliers of appetite:

The suppressors of appetite reduce the feeling of hunger, which leads to a decrease in food consumption and, therefore, to weight loss.

• Glucomanan: Glucomannan is a soluble fiber obtained from the roots of the cognac plant. It has a high ability to absorb water, forming a gel in the stomach, which creates a feeling of satiety and slows down the emptying of the stomach.

  • Advantages: Decreased appetite, improvement of intestinal motility.
  • Flaws: Bloating, gas formation, constipation, diarrhea, a possible violation of the absorption of drugs.
  • Recommended dosage: 1-3 grams 30-60 minutes before meals, washed down with a large amount of water.
  • Contraindications: Diseases of the esophagus, difficulty swallowing, intestinal obstruction.

• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid, which is the predecessor of serotonin, neurotransmitter that regulates mood, appetite and sleep. An increase in the level of serotonin can reduce appetite and contribute to weight loss.

  • Advantages: Decreased appetite, improvement of mood, improve sleep.
  • Flaws: Nausea, vomiting, diarrhea, headache, interaction with antidepressants.
  • Recommended dosage: 50-300 mg per day.
  • Contraindications: Pregnancy, breastfeeding, taking antidepressants.

• Garcinia Cambogia Garcinia Extract: Garzinia Extract of Cambodia contains hydroxilimonic acid (HCA), which is allegedly inhibited by the enzyme of the citrate of the lysa, which is involved in the synthesis of fatty acids. HCA can also increase the level of serotonin, which leads to a decrease in appetite.

  • Advantages: Reducing appetite, potential assistance in reducing the synthesis of fat.
  • Flaws: Headache, nausea, stomach disorder, possible damage to the liver.
  • Recommended dosage: 500-1500 mg HCA per day.
  • Contraindications: Pregnancy, breastfeeding, liver disease.

V. Diuretics and laxatives:

Diuretic and laxatives contribute to the removal of fluid and intestinal contents, creating a temporary effect of weight loss. However, they do not contribute to fat burning and can be dangerous to health with prolonged use.

• Diuretic herbs (parsley, dandelion, braid): Diuretic herbs increase fluid elimination from the body, which leads to a temporary reduction in weight.

  • Advantages: Temporary weight loss.
  • Flaws: Dehydration, violation of the electrolyte balance (decrease in potassium, sodium), dizziness, weakness.
  • Recommended dosage: Depending on the specific grass.
  • Contraindications: Kidney diseases, cardiovascular diseases, diuretics.

• Laxative herbs (senna, buckthorn, rhubarb): Lessitable herbs stimulate intestinal motility and accelerate the excretion of the contents of the intestine, which leads to a temporary reduction in weight.

  • Advantages: Temporary weight loss.
  • Flaws: Diarrhea, dehydration, violation of electrolyte balance, addiction, “lazy intestine” syndrome.
  • Recommended dosage: Depending on the specific grass.
  • Contraindications: Diseases of the gastrointestinal tract, pregnancy, breastfeeding.

It is important to remember: The use of diuretic and laxatives for weight loss is not recommended, since they do not contribute to fat burning and can lead to serious health problems.

VI. Additives affecting the hormonal background:

Some dietary supplements for weight loss affect hormones responsible for appetite and metabolism. However, such additives should be used with caution and only after consulting a doctor, as they can have a serious effect on the hormonal balance of the body.

• Chromium: Chrome is a trace element that is involved in the regulation of blood sugar. It is believed that chrome can improve insulin sensitivity and reduce craving for sweets.

  • Advantages: Potential decrease in craving for sweet, improving blood sugar levels.
  • Flaws: Stomach disorder, headache, dizziness.
  • Recommended dosage: 200-1000 mcg per day.
  • Contraindications: Kidney diseases, liver.

VII. Vitamin-mineral complexes:

Diet for weight loss often lead to a deficiency of nutrients. Vitamin-mineral complexes are designed to replenish this deficiency and maintain the health of the body during a diet.

• Multivitamins: Multivitamins contain a wide range of vitamins and minerals necessary for the normal functioning of the body.

  • Advantages: Filling a deficiency of nutrients.
  • Flaws: In rare cases, allergic reactions.
  • Recommended dosage: In accordance with the instructions on the package.
  • Contraindications: Individual intolerance to components.

• Omega-3 fatty acids: Omega-3 fatty acids contained in fish oil have anti-inflammatory properties and can help improve metabolism.

  • Advantages: Improving metabolism, decrease in inflammation.
  • Flaws: «Fish» taste, stomach disorder.
  • Recommended dosage: 1-3 grams per day.
  • Contraindications: Reception of anticoagulants, impaired blood coagulation.

Important factors that should be taken into account when choosing dietary supplements for weight loss:

• Composition: Carefully study the composition of the dietary supplement. Make sure that there are no harmful or prohibited substances in it.
• The mechanism of action: Understanding the mechanism of action of dietary supplements will help you evaluate its potential efficiency and possible side effects.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Reviews: Read the reviews of other people who used this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of the product.
• Consultation with a doctor: Before taking any dietary supplements for weight loss, be sure to consult a doctor.

Alternatives of dietary supplements for weight loss:

The most effective and safe way of losing weight is a combination of healthy nutrition and regular physical exercises. Instead of relying on dietary supplements, try the following alternatives:

• Balanced diet: Use more fruits, vegetables, whole grain products and low -fat sources of protein. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical exercises: Do physical exercises for at least 150 minutes a week. You can choose any type of activity that you like, for example, walking, running, swimming, dancing or classes in the gym.
• Sufficient sleep: Try to sleep at least 7-8 hours a day. The lack of sleep can violate the hormonal balance and lead to an increase in appetite.
• Stress management: Find the ways to cope with stress, such as meditation, yoga or walking in nature. Stress can lead to overeating and weight gain.
• Drinking mode: Drink enough water during the day. Water helps maintain metabolism and create a feeling of satiety.

Conclusion:

The choice of diet for weight loss is a responsible step that requires careful study of information and consulting a doctor. Do not rely on promises about quick and mild results. Remember that dietary supplements are not panacea and cannot replace healthy nutrition and physical exercises. The most effective and safe way of losing weight is an integrated approach, including a balanced diet, regular physical exercises and a healthy lifestyle.

Warning:

The information presented in this article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements for weight loss, be sure to consult a doctor. Self -medication can be dangerous for your health.