Dietary diets for weight loss: composition and action

Dietary diets for weight loss: composition and action

I. Introduction: Age of additives and weight loss

In the modern world, where the pace of life is accelerated, and beauty standards dictate a slender figure, the demand for weight loss products is growing steadily. Biologically active additives (dietary supplements) took a strong place in the market, promising a quick and easy way to the desired forms. However, before trusting advertising and attractive promises, it is necessary to carefully study the composition and mechanism of the action of these products. Dietary supplements, unlike drugs, do not go through strict clinical trials, and their effectiveness and safety often cause questions. Understanding the components that make up the dietary supplement for weight loss and their potential effect on the body is the key to a conscious choice and minimizing risks. This detailed review is designed to provide comprehensive information about the composition and action of various dietary supplements for weight loss, helping readers make an informed choice and avoid unjustified hopes.

II. Classification of dietary supplements for weight loss: variety of approaches

Literation dietary supplements are an extensive category of products that differ in composition, mechanism of action and declared effects. For ease of understanding, they can be classified according to several key features:

• By the mechanism of action:

  • Girosguards (thermogenics): Accelerate metabolism, increase body temperature and stimulate oxidation of fats.
  • Carbohydrate blockers: Inhibit enzymes that split carbohydrates, reducing their absorption in the intestines.
  • Fat blockers: Fat in the intestines are associated, preventing their assimilation.
  • Suppliers of appetite (anorectic): They act on hunger and saturation centers in the brain, reducing the feeling of hunger.
  • Diuretics and laxatives: They have a diuretic and laxative effect, contributing to the elimination of the fluid and the contents of the intestine (do not contribute to real weight loss).
  • Dietary supplements that normalize metabolism: They contain substances that are supposed to improve metabolism and contribute to the burning of calories.
  • Fiber dietary supplements: Increase the volume of food in the stomach, creating a feeling of satiety and improving intestinal motility.
  • Bades affecting the hormonal background: They contain components that can affect the level of hormones associated with appetite and metabolism (require careful use).

• By composition:

  • Plant dietary supplements: They contain plant extracts such as green tea, guarana, Garcinia Cambodian and others.
  • Dietary supplements containing amino acids: They include L-carnitine, glutamine, arginine and other amino acids, which are believed to contribute to the burning of fat and the growth of muscle mass.
  • Bades containing vitamins and minerals: The diet is complemented by the necessary trace elements that can support normal metabolism.
  • Bades containing probiotics and prebiotics: Improve the intestinal microflora, which can indirectly affect weight.
  • Combined dietary supplements: Contain a mixture of various components aimed at different mechanisms of weight loss.

• By the form of release:

  • Capsules and tablets: The most common form.
  • Powders: Dissolve in water or other drinks.
  • Tea and drinks: Contain plant extracts and other components.
  • Chewing sweets and bars: A more convenient form for consumption outside the home.

III. Detailed analysis of the components of dietary supplements for weight loss and their actions

Consider the most common components of dietary supplements for weight loss and their alleged effect on the body. It is important to remember that the effectiveness and safety of many of these components are not sufficiently studied, and their use may be associated with certain risks.

1. Girosguards (thermogenics):

   • Caffeine: The stimulator of the central nervous system, which increases vigilance, improves concentration and accelerates metabolism. Caffeine can also contribute to lipoliz (breakdown of fats) and increased physical endurance. Side effects can include anxiety, insomnia, a rapid heartbeat and an increase in blood pressure.
   • Green tea extract (EGCG): Contains catechins, in particular epallocatechin Gallat (EGCG), which has antioxidant and thermogenic properties. It is believed that EGCG can accelerate metabolism, promote fat oxidation and reduce appetite. High doses can cause liver problems.
   • Guarana: Contains caffeine and other stimulants that have a similar effect on the body. The effects can be longer than from caffeine, thanks to slow release. Side effects are similar to caffeine.
   • Sinefrin (Parancaisa extract): In structure and action, it is similar to ephedrine, which was prohibited in most countries due to serious side effects. Sinefrin stimulates adrenergic receptors, increasing metabolism and thermogenesis. Can increase blood pressure and heart rate. Sinefrin should be avoided for people with cardiovascular diseases.
   • Capsaicin (red pepper extract): It has thermogenic properties and can contribute to the burning of calories. Capsaicin can also reduce appetite and improve insulin sensitivity. It can cause stomach irritation and heartburn.
   • L-Carnitin: An amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy. It is believed that L-carnitine can contribute to fat burning, but studies do not always confirm this effect. It is usually well tolerated, but sometimes it can cause digestive disorders.
   • Forskolin (Cole Forskoli extract): It stimulates the production of cyclic AMF (CAMF), which plays a role in the regulation of the metabolism of fat. It is believed that Forscolin can contribute to burning fat and an increase in muscle mass. Research is limited, and efficiency is not proven.

2. Carbohydrate blockers:

   • White beans extract (Phaseolus vulgaris): Contains an inhibitor of alpha amylase, an enzyme that breaks down starch into simple sugars. Blocking alpha-amilasis, white beans extract reduces the amount of carbohydrates that are absorbed in the intestines. It can cause bloating and gas formation.
   • Chromium: A trace element that is involved in the regulation of blood sugar and insulin sensitivity. It is believed that chrome can reduce the craving for sweets and improve carbohydrate metabolism. Chromium deficiency is rare, and chromium additives usually do not bring significant benefits for weight loss. High doses can cause kidney problems.

3. Fat blockers:

   • Hitosan: Polysaccharide obtained from shells of crustaceans. Chitosan is associated with fats in the intestines, preventing their absorption. The effectiveness of chitosan for weight loss is small. It can cause constipation, bloating and prevent the absorption of fat -soluble vitamins.

4. Suppliers of appetite (anorectic):

   • Garcinia Cambodian (extract): It contains hydroxilimonic acid (HLK), which is believed to inhibits the enzyme involved in the synthesis of fats and increases the level of serotonin, neurotransmitter, which regulates appetite. Studies show conflicting results, and the effectiveness of Garcinia Cambodia is not proven for weight loss. It can cause nausea, digestive disorders and liver problems.
   • Glucomanan: Soluble dietary fiber obtained from the roots of the plant of the cow. Glucomannan absorbs water in the stomach, forming a gel -like mass that increases the volume of food and creates a feeling of satiety. It can reduce appetite and slow down the stomach emptying. It is important to take glucomannan with a lot of water to avoid constipation and blockage of the esophagus.
   • 5-HTP (5-hydroxyryptophan): The precursor of serotonin, a neurotransmitter that regulates mood, sleep and appetite. It is believed that 5-HTP can reduce appetite and craving for carbohydrates. It can cause nausea, diarrhea and insomnia.

5. Diuretics and laxatives:

   • Senna leaves, crushing bark, rhubarb root: They contain anthrakhinones that stimulate intestinal motility and have a laxative effect. The use of laxatives for losing weight is not recommended, as this leads only to a temporary reduction in weight due to the loss of fluid and the contents of the intestine. Long -term use of laxatives can lead to dehydration, electrolyte disorders and dependence.
   • Herbs with a diuretic effect (for example, horsetail, braid): Increase fluid elimination from the body. Diuretics do not contribute to burning fat and lead only to temporary weight loss due to water loss. Long -term use of diuretics can lead to dehydration and electrolyte disorders.

6. Dietary supplements that normalize metabolism:

   • Alpha-lipoic acid (Alk): Antioxidant, which is involved in glucose metabolism. It is believed that Alk can improve insulin sensitivity and reduce blood sugar. Studies show conflicting results, and the effectiveness of Alc is not proven for weight loss.
   • B vitamins B: They play an important role in the metabolism of carbohydrates, fats and proteins. B vitamins deficiency can slow down metabolism. However, taking group B vitamins in the absence of deficiency usually does not lead to a significant weight loss.

7. Fiber dietary supplements:

   • Psillium (husk of plantain seeds): Soluble dietary fiber, which absorbs water in the intestines, increasing the volume of the stool and improving peristalsis. Psillium can reduce appetite, normalize cholesterol and improve control over blood sugar. It is important to take a psillium with enough water to avoid constipation.
   • Oat bran: They contain soluble and insoluble dietary fiber, which contribute to saturation, improve intestinal motility and reduce cholesterol.

8. Bades affecting the hormonal background:

   • DHEA (dehidroepandrosterone): The hormone, which is produced by the adrenal glands and is the predecessor of the sex hormones. It is believed that DHEA can increase testosterone levels and improve muscle mass. The use of DHEA can be associated with side effects, especially in women, such as acne, hair growth on the face and changing voice. Dhea should be taken only under the supervision of a doctor.
   • Melatonin: The hormone that regulates the sleeping cycle. Some studies show that melatonin can affect metabolism and appetite. The effectiveness of melatonin for weight loss has not been proven.

IV. Risks and side effects of dietary supplements for weight loss

Despite the attractive promises of manufacturers, dietary supplements can be associated with various risks and side effects. It is important to consider the following factors:

• Unverified composition: The composition of the dietary supplement may be inaccurate or not correspond to the stated label. Some dietary supplements may contain prohibited or dangerous substances.
• Insufficient knowledge: The effectiveness and safety of many components of dietary supplements have not been carefully studied in clinical studies.
• Interaction with drugs: Bades can interact with drugs, changing their effect and causing undesirable side effects.
• Individual intolerance: Some people may have an allergic reaction or individual intolerance to dietary supplements.
• Side effects: Many components of dietary supplements can cause side effects, such as nausea, diarrhea, headache, insomnia, rapid heartbeat and an increase in blood pressure.
• Health risk: Reception of some dietary supplements can be dangerous for people with certain diseases, such as cardiovascular diseases, liver and kidney diseases, diabetes and autoimmune diseases.
• Lack of effect: Many dietary supplements for weight loss do not have proven efficiency and do not lead to a significant weight loss.
• False hopes: Advertising of dietary supplements can create false hopes and distract from more effective and safe weight loss methods, such as healthy nutrition and physical activity.

V. Alternative methods of weight loss: a healthy lifestyle is the basis of success

Instead of relying on dietary dietary supplements, it is recommended to adhere to a healthy lifestyle that includes:

• Balanced nutrition: Use a variety of foods rich in nutrients, including fruits, vegetables, whole grain products, low -fat protein sources and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical activity: Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Include cardio exercises (running, swimming, cycling) and strength training in the training program.
• Sufficient sleep: 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: Learn to cope with stress using relaxation techniques, such as yoga, meditation or walking in nature. Stress can lead to overeating.
• Consultation with a doctor or nutritionist: Contact a specialist to develop an individual nutrition plan and physical activity, taking into account your needs and health status.

VI. Legislation and regulation of dietary supplements for weight loss

In most countries, the legislation regulating the turnover of dietary supplements is less strict than for drugs. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety before the market. In this regard, it is important to pay attention to the following aspects:

• Certification: Make sure the dietary supplement has a certificate of conformity with safety requirements.
• Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.
• Composition: Carefully study the composition of the dietary supplement and make sure that it does not contain prohibited or hazardous substances.
• Reviews: Read the reviews of other consumers about the dietary supplement, but do not rely only on them.
• Consultation with a doctor: Consult a doctor before taking Bad, especially if you have any diseases or you take medications.

VII. Conclusion: A responsible approach to the choice of means for weight loss

Dietary supplements for weight loss are only one of the tools in the fight against excess weight. Do not rely only on them, forgetting about the importance of a healthy lifestyle. Before you start taking a dietary supplement, carefully study its composition, mechanism of action, possible risks and side effects. Consult a doctor or nutritionist to make sure that dietary supplements are safe for you and does not interact with the drugs that you take. Remember that the most effective and safe way to lose weight is a balanced diet, regular physical activity and a healthy lifestyle.

VIII. Future trends in the field of dietary supplements for weight loss

Despite the existing risks and restrictions, the market for weight loss continues to develop, and in the future we can expect the emergence of new products and technologies. Some of the promising areas include:

• Personalized dietary supplements: Development of dietary supplements that take into account individual genetic characteristics, metabolism and human health.
• Microbiam -based dietary supplements: Development of dietary supplements aimed at improving intestinal microflora, which can have a positive effect on weight and metabolism.
• Plants based on plant stem cells: The study of the potential of plant stem cells in the regulation of metabolism and appetite.
• Nanotechnology in dietary supplements: The use of nanotechnologies to increase bioavailability and effectiveness of dietary supplements.

However, it is important to remember that all new products and technologies should be carefully studied for efficiency and safety before they are recommended for widespread use.