Dietary diets for weight loss: safe and quick result

Dietary diets for weight loss: Safe and quick result? We analyze myths and reality

Part 1: Understanding of dietary supplements and their role in weight loss

Bades, or biologically active additives, occupy a significant place in the market for health and weight loss. However, before considering their use in the context of weight loss, it is necessary to clearly understand what the dietary supplement is, how they are regulated and what their potential and restrictions are.

1.1. What are dietary supplements? Definition and classification

Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of any diseases.

Classification of dietary supplements can be carried out according to various criteria, including:

• Composition:
  • Vitamins and vitamin -like substances: A, C, D, E, Group B, Coenzyme Q10, etc.
  • Minerals: Calcium, magnesium, iron, zinc, selenium, etc.
  • Amino acids and peptides: L-carnitine, creatine, collagen and more.
  • Plant extracts: Green tea extract, guarana, Garcinia Cambodian, etc.
  • Probiotics and prebiotics: Lactobacteria, bifidobacteria, inulin, etc.
  • Paul -saturated fatty acids (PNS): Omega-3, Omega-6, Omega-9.
  • Food fibers: Cellulose, pectin, guar gum, etc.
• Functional purpose:
  • General strengthening: Aimed at maintaining general health and immunity.
  • For weight loss: Presumably contribute to weight loss.
  • To improve digestion: Contain probiotics, prebiotics, enzymes.
  • To maintain the health of the heart and blood vessels: Contain omega-3, coenzyme Q10.
  • To strengthen bones and joints: Contain calcium, vitamin D, chondroitin, glucosamine.
• Output form:
  • Capsules: Convenient in use, allow you to accurately dose active substances.
  • Tablets: A more economical option, but can be less convenient for swallowing.
  • Powders: It can be dissolved in water or added to food.
  • Liquids: Drops, syrups, solutions.
  • Bars: Convenient snack containing beneficial substances.

1.2. Bad regulation: legislation and control

Dietary supplement regulation differs in different countries. In most countries, including Russia and the countries of the European Union, dietary supplements are regulated as food products, and not as drugs. This means that they do not undergo clinical trials in the same volume as medicines and manufacturers are not required to prove their effectiveness for the declared goals.

In Russia, the regulation of dietary supplements is carried out in accordance with the requirements of the technical regulations of the Customs Union «On the safety of food products» (TR TS 021/2011) and other regulatory documents. Before issuing the market, dietary supplements are subject to state registration, which confirms the compliance of products with the established security requirements. Rospotrebnadzor exercises control over the production and turnover of dietary supplements.

However, it should be noted that control over the quality and composition of dietary supplements is not always strict enough. In the market, unscrupulous manufacturers may occur who declare inaccurate information about the composition and properties of their products, and also use prohibited or dangerous ingredients. Therefore, it is important to carefully choose dietary supplements and purchase them only from trusted suppliers.

1.3. Mechanisms of action of dietary supplements for weight loss: theoretical foundations

The mechanisms of action of dietary supplements for weight loss can be different and depend on the composition of a particular product. Some of the most common mechanisms include:

• Acceleration of metabolism: Some dietary supplements, such as green tea or caffeine extract, can stimulate thermogenesis (heat production) and increase metabolic rate, which leads to burning more calories.
• Reduced appetite: Dietary supplements containing dietary fiber or substances affecting blood glucose can create a feeling of satiety and reduce appetite.
• Blocking the assimilation of fats and carbohydrates: Some dietary supplements contain substances that prevent the splitting and absorption of fats and carbohydrates in the intestines, which leads to a decrease in the number of calories entering the body.
• Deriving excess fluid: Diuretic dietary supplements can help remove excess fluid from the body, which leads to a temporary weight loss.
• Normalization of the hormonal background: Some dietary supplements containing plant extracts can influence hormonal background, which can help reduce weight in people with hormonal disorders.
• Improving digestion: Bades containing probiotics and prebiotics can improve the intestinal microflora, which contributes to more effective digestion and assimilation of nutrients.

It is important to understand that the effectiveness of dietary supplements for weight loss has not been fully proven to fully, and the results can vary depending on the individual characteristics of the body, lifestyle and diet.

Part 2: Review of popular dietary supplements for weight loss and their effectiveness

The market for weight loss offers a wide range of products, each of which promises a quick and effective result. However, not all of these promises are true. In this section, we will consider the most popular dietary supplements for weight loss, evaluate their effectiveness based on existing scientific data and discuss potential risks and side effects.

2.1. Bades that accelerate metabolism:

• Green tea extract: Contains catechins, in particular epallocatechin Gallat (EGCG), which is believed to accelerate metabolism and contribute to fat burning. Studies show that the use of green tea extract can lead to a slight increase in energy consumption and fat oxidation, but the effect is usually insignificant and can vary depending on individual characteristics. Side effects can include insomnia, nervousness and stomach disorders.
• Caffeine: It stimulates the nervous system and increases energy consumption. Caffeine can also suppress appetite. However, the abuse of caffeine can lead to insomnia, anxiety, a rapid heartbeat and an increase in blood pressure.
• L-Carnitin: The amino acid that is involved in the transport of fatty acids in mitochondria, where they are used to produce energy. It is believed that L-carnitine can accelerate fat burning and increase endurance. However, scientific data on the effectiveness of L-carnitine for weight loss are contradictory. Some studies show that L-carnitine can improve the results of training and contribute to a slight weight loss, but other studies have not revealed a significant effect. Side effects may include stomach disorders, nausea and vomiting.
• Capsaicin (red pepper extract): It can increase thermogenesis and suppress appetite. However, the use of capsaicin can cause irritation of the gastrointestinal tract and discomfort.

2.2. Dietary supplements that reduce appetite:

• Glucomanan: Soluble dietary fiber, which swells in the stomach, creating a feeling of satiety and reducing appetite. Studies show that the use of glucomannan can help reduce weight, especially in combination with diet and physical exercises. However, glucomannan can cause bloating, constipation and other disorders of the gastrointestinal tract. It is important to use glucomannan with enough water to avoid blockage of the esophagus.
• 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, hormone that regulates mood and appetite. It is believed that 5-HTP can suppress appetite and reduce craving for carbohydrates. Some studies show that 5-HTP can help reduce weight, but additional studies are needed to confirm these results. Side effects may include nausea, vomiting and disorders of the stomach. It is not recommended to use 5-HTP in combination with antidepressants.
• Hudia Gordonia: The plant that grows in the Kalahari desert, which was traditionally used by African tribes to suppress appetite during long transitions. It is believed that the HUDY contains a substance that affects the hypothalamus, the center of the brain that regulates appetite. However, scientific data on the effectiveness of the Hudia for weight loss are limited, and there is a risk of falsification of products. Some studies show that the Hudia can reduce appetite, but additional studies are needed to confirm these results.

2.3. Bades blocking the assimilation of fats and carbohydrates:

• Hitosan: Polysaccharide, obtained from crustacean shells, which is believed to binds fats in the intestines and prevents their absorption. Some studies show that the use of chitosan can contribute to a slight weight loss, but the effect is usually insignificant. Chitosan can cause constipation, bloating and other disorders of the gastrointestinal tract. Chitosan can also reduce the absorption of fat -soluble vitamins (A, D, E, K) and some drugs.
• White beans extract (carbohydrate blocker): Contains a substance that inhibits alpha amylase, an enzyme that breaks down carbohydrates in the intestines. It is believed that white beans extract can reduce the absorption of carbohydrates and reduce the level of glucose in the blood. Some studies show that white beans extract can contribute to a slight weight loss, but additional studies are needed to confirm these results. White beans extract can cause bloating, gas formation and other disorders of the gastrointestinal tract.

2.4. Bades with a diuretic and laxative effect:

• Diuretic herbs (parsley, dandelion, braid): They contribute to the elimination of excess fluid from the body, which leads to a temporary reduction in weight. However, diuretics do not affect fat deposits and can lead to dehydration and electrolyte deficiency.
• Laxative herbs (Senna, Krushina, Aloe): Accelerate the advance of food by intestines and help to remove feces. However, prolonged use of laxatives can lead to addiction, impaired intestinal microflora and nutrient deficiency.

It is important to note: The use of dietary supplements with a diuretic and laxative effect for weight loss is not recommended, as it is ineffective and can be dangerous to health. Reducing weight due to loss of fluid or feces is temporary and does not lead to a decrease in fat deposits.

Part 3: safety of dietary supplements for weight loss: risks and warnings

Despite the fact that dietary supplements are positioned as safe and natural products, they carry certain risks and require careful use. In this section, we will consider potential risks associated with the use of dietary supplements for weight loss, and warnings that should be taken into account when choosing and using them.

3.1. Potential risks and side effects:

• Inaccurate information about the composition: Some dietary supplements may indicate inaccurate information about the composition of their products, adding prohibited or dangerous ingredients, without indicating them on the label. This can lead to serious health consequences.
• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect. This can be especially dangerous for people taking medications according to a doctor’s prescription.
• Side effects: Some dietary supplements can cause side effects, such as disorders of the gastrointestinal tract, insomnia, nervousness, rapid heartbeat, increased blood pressure and allergic reactions.
• Lack of scientific evidence of effectiveness: The effectiveness of many dietary supplements for weight loss has not been proved scientifically, and the results can vary depending on the individual characteristics of the body. The use of dietary supplements in the hope of a quick result can lead to disappointment and layering of more effective methods of weight loss.
• Risk for people with chronic diseases: People with chronic diseases such as heart disease, liver, kidneys, thyroid gland and diabetes should consult a doctor before the use of dietary supplements for weight loss.
• Risk for pregnant and lactating women: Pregnant and lactating women are not recommended to use dietary supplements for weight loss, as this can be dangerous for the health of the mother and child.

3.2. How to minimize risks:

• Consultation with a doctor: Before using dietary supplements for weight loss, you need to consult a doctor, especially if you have chronic diseases or take medications.
• The choice of trusted manufacturers: Bad only from trusted manufacturers with a good reputation and quality certificates.
• A careful study of the composition: Carefully study the composition of the dietary supplement and avoid products containing unknown or potentially dangerous ingredients.
• Compliance with the recommended dosage: Follow the recommended dosage of dietary supplements and do not exceed it.
• Observation of the reaction of the body: Carefully observe your body’s reaction to dietary supplements and stop its use if any side effects occur.
• Information of the doctor: Tell your doctor about all the dietary supplements that you take, especially before surgical operations or other medical procedures.
• Critical attitude to advertising: Do not believe the promises of fast and easy weight loss with the help of dietary supplements. Remember that an effective weight loss requires an integrated approach, including a balanced diet, regular physical exercises and a healthy lifestyle.

3.3. Illegal and dangerous ingredients in dietary supplements for weight loss:

In the market for weight loss, products containing illegal and dangerous ingredients that are not indicated on the label may occur. Such ingredients include:

• Sibutramine: The drug, which was previously used to treat obesity, but was prohibited due to serious side effects, such as an increase in blood pressure, rapid heartbeat, stroke and myocardial infarction.
• Fenfluramin and Dexfenfluramin: Medicines that were previously used to treat obesity were prohibited due to the risk of pulmonary hypertension and heart valves damage.
• Dinitrofenol (DNP): Industrial chemical, which is used as a pesticide and explosive. DNP is extremely toxic and can cause serious side effects, such as overheating of the body, dehydration, organs damage and death.
• Thyroid hormones: Adding thyroid hormones to dietary supplements can lead to hyperthyroidism, a state characterized by increased thyroid activity, which can cause rapid heartbeat, sweating, weight loss and other symptoms.
• Lessification in high doses: The abuse of laxatives can lead to dehydration, electrolyte deficiency, disorders of the intestinal microflora and other health problems.

If a dietary supplement containing any of these ingredients is detected, it is necessary to immediately stop its use and report this to the relevant control authorities.

Part 4: Alternatives of dietary supplements for weight loss: Effective and safe methods

Literation dietary supplements are often considered as a quick and easy way to lose weight. However, as we have already found out, their effectiveness is often exaggerated, and safety is not guaranteed. Fortunately, there are more effective and safe methods of weight loss that are based on scientific data and do not carry the risks associated with the use of dietary supplements.

4.1. Balanced nutrition:

A balanced diet is the basis of a healthy weight loss. It involves the use of various products rich in nutrients, in the correct proportions. The basic principles of a balanced diet for weight loss include:

• Calorie restriction: To reduce weight, it is necessary to create a calorie deficit, that is, consume less calories than consumed. The recommended calorie deficiency is 500-750 calories per day, which allows you to lose about 0.5-1 kg of weight per week.
• Increased protein consumption: Protein plays an important role in weight loss, as it helps to maintain muscle mass, increases the feeling of satiety and accelerates metabolism. The recommended protein consumption rate is 1.2-1.5 g per kg of body weight per day.
• Moderate carbohydrate consumption: Choose complex carbohydrates, such as whole grain products, vegetables and fruits, instead of simple carbohydrates, such as sweets and baking. Limit the consumption of added sugar.
• Healthy fats: Include healthy fats in the diet, such as mononensaturated and polyunsaturated fats contained in olive oil, avocados, nuts and fatty fish. Limit the consumption of saturated and trans fats, which are found in fatty meat, dairy products and processed products.
• Sufficient fiber consumption: Fiber is found in vegetables, fruits, whole grain products and legumes. It helps to increase the feeling of satiety, improve digestion and regulate the level of glucose in the blood.
• Regular nutrition: Eat regularly, 3-5 times a day, in small portions. Do not miss food meals and do not starve.
• Sufficient water consumption: Drink enough water during the day, at least 2 liters. Water helps to accelerate metabolism, suppress appetite and improve digestion.

4.2. Regular physical exercises:

Regular physical exercises are an important part of a healthy lifestyle and contribute to weight loss. They help to burn calories, strengthen muscles, improve the cardiovascular system and improve mood. It is recommended to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

Types of physical exercises that are effective for weight loss include:

• Aerobic exercises: Walking, running, swimming, cycling, dancing. Aerobic exercises help burn calories and improve the cardiovascular system.
• Power exercises: Heavy weights, exercises with your own weight, use of simulators. Power exercises help strengthen muscles and accelerate metabolism.
• High intensity interval training (VITS): Alternation of short periods of high intensity with periods of rest. Vit helps to burn more calories in a short period of time.

4.3. Life change change:

A change in lifestyle includes making changes to habits and behavior that contribute to a healthy weight loss and maintaining the results achieved. Such changes include:

• Stress management: Stress can lead to overeating and slow down metabolism. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with friends and family.
• Sufficient sleep: The lack of sleep can lead to hormonal disorders that increase appetite and slow down metabolism. Try to sleep at least 7-8 hours a day.
• Refusal of bad habits: Refuse smoking and alcohol abuse. These habits can negatively affect health and slow down metabolism.
• Maintenance of a power diary: Maintaining a diet helps to track the consumption of calories and nutrients and to identify areas that require changes.
• Power planning: Plan your food meals in advance to avoid spontaneous snacks and unhealthy foods.
• Cooking at home: Cooking at home allows you to control the ingredients and the size of the portions.
• Support: Support for your friends, family or professional nutritionist or coach.

Part 5: Conclusion: making a reasonable decision on dietary supplements for weight loss

The information presented in this article should help you make a reasonable decision on the advisability of using dietary supplements for weight loss. Remember that there is no magic pill that will allow you to lose weight without effort. Effective and safe weight loss requires an integrated approach, including a balanced nutrition, regular physical exercises and a change in lifestyle. Bades can be useful as an addition to a healthy lifestyle, but they should not be considered as the main means for weight loss. Always consult a doctor before taking any dietary supplements to make sure their safety and avoid potential risks and side effects. Focus on a healthy lifestyle, and you will definitely achieve your goals to reduce weight and improve health.