Dietary suppression of appetite: which to choose

Dietary suppression of appetite: which to choose

Section 1: Understanding appetite and its regulation

Appetite is a complex physiological and psychological phenomenon that determines our desire to consume food. It is an integral part of the process of maintaining the energy balance of the body, ensuring the receipt of the necessary nutrients for the functioning of cells, tissues and organs. However, a violation of the regulation of appetite can lead to overeating, a set of excess weight and the development of associated diseases. Understanding the mechanisms underlying the regulation of appetite is crucial for choosing effective weight management strategies, including the use of biologically active additives (BADs).

1.1. Physiological factors affecting the appetite:

Physiological factors play a key role in the regulation of appetite, providing a complex signal system between the gastrointestinal tract, brain and endocrine system. These signals can stimulate or suppress appetite, depending on the energy needs of the body, the presence of food in the stomach and the level of hormones.

• Gastrointestinal tract (gastrointestinal tract): The gastrointestinal tract plays an important role in the regulation of appetite, sending signals to the brain about the presence of food, its composition and the degree of stretching of the stomach.

  • Mechanoreceptors: Located in the walls of the stomach, mechanooreceptors respond to stretching of the stomach when food. The activation of these receptors stimulates the production of signals that are transmitted to the brain, causing a feeling of satiety and suppressing appetite. The speed of emptying the stomach also affects the feeling of satiety. Slow emptying of the stomach, for example, when eating food, rich in fiber and proteins, contributes to a longer feeling of satiety.
  • Hemoreceptors: Hemoreceptors located in the small intestine respond to the presence of nutrients, such as glucose, amino acids and fatty acids. Activation of these receptors stimulates the production of hormones, such as cholecystokinin (CCK) and glucagono-like peptide-1 (GLP-1), which suppress the appetite.

• Hormones: Various hormones play an important role in the regulation of appetite, acting as signal molecules that transmit information between the gastrointestinal tract, adipose tissue and brain.

  • Grenth: Grelin is a hormone produced in the stomach, which stimulates appetite. The level of ghrelin increases before meals and decreases after eating. A high level of ghrelin contributes to a feeling of hunger and stimulates food consumption.
  • Leptin: Leptin is a hormone produced by fat tissue that suppresses appetite and increases energy consumption. The level of leptin increases with an increase in the amount of adipose tissue and decreases with a decrease in the amount of adipose tissue. Leptin resistance, when the brain does not respond to leptin properly, can lead to overeating and weight gain.
  • Insulin: Insulin, a hormone produced by the pancreas, contributes to the absorption of glucose with cells and reduces the level of glucose in the blood. Insulin also plays a role in the regulation of appetite, suppressing it.
  • Peptid yy (pyy): Pyy is a hormone produced in the small intestine after eating that suppresses appetite. Pyy level increases after eating and contributes to a feeling of satiety.
  • Cholecystokinin (CCK): CCK is a hormone produced in the small intestine in response to the flow of fats and proteins. CCK suppresses appetite and slows down the emptying of the stomach.
  • Glucagono-like peptide-1 (GLP-1): GLP-1 is a hormone produced in the small intestine in response to glucose and fats. GLP-1 suppresses appetite, slows down the emptying of the stomach and stimulates the production of insulin.

• Brain: The brain plays a central role in the regulation of appetite, integrating signals from the gastrointestinal tract, hormones and other factors.

  • Hypothalamus: The hypothalamus is a key center of regulation of appetite in the brain. The hypothalamus contains neurons that stimulate appetite (neurons expressing neuropeptide Y (NPY) and agute-body protein (AGRP)) and neurons that suppress the appetite (neurons expressing pro-Popiimalanocortin (POMC) and cocaine and amphetamine-regulated transcription (CART)). Hormones, such as leptin and ghrelin, affect these neurons, affecting appetite.
  • Remuneration system: The remuneration system in the brain plays a role in the regulation of appetite, connecting food consumption with a sense of pleasure. The use of delicious and calorie foods can activate the reward system, which leads to overeating and the formation of food dependence.

1.2. Psychological factors affecting the appetite:

Psychological factors, such as emotions, stress, habits and social environment, can also affect appetite.

• Emotional nutrition: Many people eat to cope with negative emotions, such as stress, anxiety, sadness or boredom. Emotional nutrition can lead to overeating and weight gain.
• Stress: Stress can increase the appetite of some people, stimulating the production of cortisol, stress hormone.
• Habits: Food habits, such as eating in front of the TV or snacks at a certain time of the day, can affect appetite.
• Social environment: The social environment can affect appetite, stimulating or suppressing food consumption. For example, people can eat more in the company of other people or under the influence of advertising and social networks.
• Power restrictions: Excessive diet restrictions can lead to increased hunger and overeating in the future.

1.3. Environmental factors affecting the appetite:

Environmental factors, such as the availability of food, advertising and social norms, can also affect appetite.

• Availability of food: Easy access to high -calorie and processed food can contribute to overeating.
• Advertising: Advertising of food products, especially unhealthy, can stimulate appetite and food consumption.
• Social norms: Social norms associated with food, such as large portions in restaurants and traditional festive feasts, can contribute to overeating.
• Size of portions: Large portions stimulate the consumption of more food.
• Price: The lower price of unhealthy food makes it more attractive and affordable, which can lead to an increase in its consumption.

1.4. Violations of appetite regulation:

Violations of the regulation of appetite can lead to various problems, including obesity, disorders of food behavior and other diseases.

• Obesity: Obesity is often associated with a violation of the regulation of appetite, when people overeat and do not feel satiety. Leptin resistance, violation of the remuneration system and other factors can play a role in the development of obesity.
• Disorders of food behavior: Disorders of food behavior, such as anorexia and bulimia, are characterized by serious disorders of the regulation of appetite and food behavior.
• Pradera-Villy’s syndrome: Pradera-Villy’s syndrome is a genetic disease characterized by a constant feeling of hunger and overeating.
• Other diseases: Some diseases, such as depression, hyperthyroidism and some types of cancer, can affect appetite.

Section 2: Mechanisms for the action of dietary supplement to suppress appetite

Dietary supplements (biologically active additives) to suppress appetite are a diverse group of substances that claim to help control weight, reducing the feeling of hunger and increasing the feeling of satiety. The mechanisms of their actions vary depending on the specific ingredient, but in general they are aimed at influencing physiological and psychological factors that regulate appetite. It is important to understand that the effectiveness and safety of these additives can vary significantly, and their use should be deliberate and, ideally, agreed with the doctor.

2.1. Increasing the feeling of satiety and volume of the stomach:

Some dietary supplements act by increasing the volume of the contents of the stomach or slowing down its emptying, which leads to a feeling of satiety and a decrease in food consumption.

• Fiber: Fiber is undigested carbohydrates that are found in plant foods. It increases the volume of food in the stomach, slows down the emptying of the stomach and stimulates the production of satiety hormones, such as Pyy and GLP-1. Various types of fiber, such as psillium, guar gum and glucomannan, have different ability to increase volume and maintain water.
• Alginate: Alginate is a polysaccharide obtained from seaweed. It forms a gel in the stomach, increasing the volume of the contents of the stomach and causing a feeling of satiety. Alginate can also slow down the emptying of the stomach and reduce the level of glucose in the blood after eating.
• Hydrolyzed collagen: Hydrolyzed collagen can help increase the feeling of satiety, slowing down the emptying of the stomach and stimulating the production of satiety hormones.

2.2. Influence on hormonal balance:

Some dietary supplements can affect the hormonal balance, regulating the level of hormones stimulating or suppressing appetite.

• 5-hydroxitriptophan (5-HTP): 5-HTP is the predecessor of serotonin, a neurotransmitter who plays a role in the regulation of mood, appetite and sleep. An increase in the level of serotonin can suppress appetite and reduce craving for carbohydrates.
• Green coffee extract: Green coffee extract contains chlorogenic acid, which can affect the level of glucose in the blood and sensitivity to insulin. Some studies show that green coffee extract can reduce appetite and contribute to weight loss.
• Plant extracts (for example, Garcinia Extract of Cambodia): Some plant extracts, such as Garcinia Extract, contain compounds that can affect hormonal balance and appetite. Garcinia Cambodian contains hydroxilimonic acid (HCA), which is allegedly blocking the enzyme involved in the synthesis of fats, and increases the level of serotonin. However, evidence of the effectiveness of Garcinia of the Cambodian remains controversial.

2.3. Effect on neurotransmitters:

Some dietary supplements can affect the neurotransmitters in the brain, adjusting appetite and hunger.

• Feniletylamine (PEA): PEA is a neurotransmitter that stimulates the production of dopamine, a neurotransmitter associated with pleasure and motivation. PEA can increase energy, improve mood and suppress appetite.
• Tyrosine: Tyrosine is an amino acid that is the predecessor of dopamine, norepinephrine and adrenaline, neurotransmitters who play a role in the regulation of mood, appetite and metabolism. An increase in the level of these neurotransmitters can suppress appetite and increase energy consumption.

2.4. Acceleration of metabolism:

Some dietary supplements claim that metabolism can accelerate, which leads to an increase in calories and weight loss. However, the effectiveness of these additives in the acceleration of metabolism is often overestimated.

• Caffeine: Caffeine is a stimulant that can increase metabolism and energy consumption. He can also suppress appetite.
• Green tea extract: Green tea extract contains caffeine and epallocatechin Gallat (EGCG), an antioxidant, which is claimed to increase metabolism and contribute to burning fat. However, the effect of green tea extract on metabolism is usually insignificant.
• Capsaicin: Capsaicin is an active connection contained in the acute pepper of chili. It can increase metabolism, suppress appetite and increase energy consumption.

2.5. Suppression of traction to sweets and carbohydrates:

Some dietary supplements can help suppress the craving for sweet and carbohydrates, which can help reduce calories consumption and weight control.

• Chromium: Chrome is a mineral that plays a role in the regulation of blood glucose levels. It is alleged that chrome can reduce craving for sweet and carbohydrates, improving insulin sensitivity. However, evidence of the effectiveness of chromium in the suppression of traction to sweets is limited.
• L-lutamine: L-lutamine is an amino acid that can help stabilize the level of glucose in the blood and reduce the craving for sweets.

2.6. Blocking the assimilation of fats and carbohydrates:

Some dietary supplements claim that they can block the absorption of fats and carbohydrates in the intestines, which leads to a decrease in calories consumption.

• Hitosan: Chitosan is a polysaccharide obtained from crustacean shells. He binds fats in the gastrointestinal tract, preventing their absorption. However, the effectiveness of chitosan in blocking the assimilation of fats is limited.
• White beans (extract): White beans extract contains alpha-amilase inhibitors, an enzyme that breaks down starch. Blocking alpha-amylase can reduce the absorption of carbohydrates.

Section 3: Review of popular dietary supplements to suppress appetite and their characteristics

The market for suppression of appetite is huge and diverse, offering many products with various ingredients and declared effects. It is important to carefully study the composition and potential risks of each product before deciding on its use.

3.1. Fiber (psillium, glucomannan, guar gum):

• The mechanism of action: An increase in the volume in the stomach, slowing down the stomach emptying, stimulation of the production of satiety hormones.
• Advantages: Safety, low cost, improving digestion.
• Flaws: It can cause bloating and discomfort, it is necessary to consume with enough water, can affect the absorption of drugs.
• Recommendations: Start with small doses and gradually increase, use with a lot of water, consult a doctor if you take medications.

3.2. 5-HTP (5-hydroxyryptophan):

• The mechanism of action: Increasing the level of serotonin, suppression of appetite, reduction of traction to carbohydrates.
• Advantages: It can improve mood and sleep.
• Flaws: It can cause nausea, dizziness, drowsiness, interaction with some drugs (especially antidepressants), the risk of developing serotonin syndrome.
• Recommendations: Start with low doses, do not use with antidepressants, consult a doctor.

3.3. Green coffee extract:

• The mechanism of action: The effect on the level of glucose in the blood and sensitivity to insulin, antioxidant effect.
• Advantages: It can have an antioxidant effect.
• Flaws: Contains caffeine, can cause side effects associated with caffeine (anxiety, insomnia, rapid heartbeat), the efficiency in weight loss remains controversial.
• Recommendations: Caution when consuming with other sources of caffeine, consult a doctor if there are problems with the heart or nervous system.

3.4. Garcinia Extract of Cambodia:

• The mechanism of action: Contains hydroxilimonic acid (HCA), which is allegedly blocking the enzyme involved in the synthesis of fats and increases the level of serotonin.
• Advantages: Theoretically can contribute to weight loss.
• Flaws: Efficiency evidence remains controversial, can cause side effects, such as nausea, headache, dry mouth, in rare cases — liver damage.
• Recommendations: Carefully use in the presence of liver diseases, consult a doctor.

3.5. Chrome (Chrome Picolinat):

• The mechanism of action: Improving insulin sensitivity, stabilization of blood glucose, reducing craving for sweets.
• Advantages: It can be useful for people with type 2 diabetes.
• Flaws: Evidence of the effectiveness in suppressing the craving for sweets is limited, it can cause side effects, such as headache, insomnia, irritability.
• Recommendations: Do not exceed the recommended dose, consult a doctor if there are diseases of the kidneys or liver.

3.6. CLA (conjugated linoleic acid):

• The mechanism of action: Theoretically, it can contribute to burning fat and increase muscle mass.
• Advantages: It can have an antioxidant effect.
• Flaws: Evidence of efficiency in weight loss is contradictory, can cause side effects, such as stomach disorder, nausea, diarrhea.
• Recommendations: Follow the recommended dose, consult a doctor in the presence of liver diseases or gastrointestinal tract.

3.7. L-Carnitin:

• The mechanism of action: Transports fatty acids to mitochondria for burning.
• Advantages: It can increase energy and endurance.
• Flaws: Evidence of weight reduction is limited, can cause side effects, such as nausea, vomiting, diarrhea, heartburn.
• Recommendations: Follow the recommended dose, consult a doctor in the presence of kidney or liver diseases.

3.8. Capsaicin (red pepper extract):

• The mechanism of action: Increases metabolism, suppresses appetite, increases energy consumption.
• Advantages: It can have an antioxidant and anti -inflammatory effect.
• Flaws: It can cause irritation of the gastrointestinal tract, heartburn, diarrhea, not suitable for people with a sensitive stomach.
• Recommendations: Start with small doses, do not use on an empty stomach, consult a doctor in the presence of diseases of the gastrointestinal tract.

3.9. White beans (extract):

• The mechanism of action: Blocks alpha amylase, reducing the absorption of carbohydrates.
• Advantages: It can help control the level of glucose in the blood after eating.
• Flaws: It can cause bloating, gas formation, diarrhea.
• Recommendations: Follow the recommended dose, consult a doctor in the presence of diseases of the gastrointestinal tract.

3.10. Green tea (extract):

• The mechanism of action: Contains caffeine and epallocatechin Gallat (EGCG), which are allegedly able to increase metabolism and promote fat burning.
• Advantages: It has antioxidant properties.
• Flaws: Contains caffeine, can cause side effects associated with caffeine, can affect the absorption of iron.
• Recommendations: Caution when consuming with other sources of caffeine, do not use breast -feed during pregnancy and breastfeeding, consult a doctor if there are problems with the liver.

Section 4: Factors that should be taken into account when choosing dietary supplements to suppress appetite

The choice of dietary supplement to suppress appetite is a serious solution that requires a balanced approach and accounting for individual characteristics of the body. Before purchasing any product, it is necessary to carefully study its composition, potential risks and benefits, as well as consult a doctor.

4.1. Composition and ingredients:

Carefully study the list of dieters. Pay attention to the presence of potentially harmful or undesirable components, such as artificial dyes, flavors, preservatives or allergens. Make sure that all ingredients are indicated on the label and that their dosage corresponds to the recommended. Look for products that have undergone independent testing for the cleanliness and content of ingredients.

4.2. Safety and side effects:

Explore information about the possible side effects of dietary supplements. Keep in mind that even natural ingredients can cause undesirable reactions in some people. Consult a doctor, especially if you have any diseases or you take medicines. Pay attention to contraindications to the use of dietary supplements, such as pregnancy, breastfeeding, liver or kidney disease.

4.3. Efficiency and scientific evidence:

Do not trust loud promises and advertising slogans. Look for scientific evidence of dietary supplements. Check if clinical studies have been conducted confirming the declared properties of the product. Check out the research results and make sure that they have been carried out in compliance with scientific standards. Keep in mind that dietary supplement efficiency can vary depending on the individual characteristics of the body.

4.4. Quality and reputation manufacturer:

Choose dietary supplements from famous and reliable manufacturers with a good reputation. Check if the manufacturer has certificates of quality and compliance with production standards. Check out the reviews of other buyers about the product and manufacturer. Avoid the acquisition of dietary supplements from unverified sellers on dubious websites.

4.5. Reviews and ratings:

Study reviews and dietary supplements from other customers. Pay attention to the overall impression of the product, its effectiveness, side effects and quality. Keep in mind that reviews can be subjective and do not always reflect the real picture. Do not rely only on reviews, and also take into account other factors, such as composition, safety and scientific evidence.

4.6. Price:

Compare dietary supplements from different manufacturers. Keep in mind that a higher price does not always guarantee better quality or efficiency. Pay attention to the ratio of the price and quality of the product. Keep in mind that to achieve the desired effect, a long -term intake of dietary supplement may be required, which can lead to significant expenses.

4.7. Individual needs and health status:

When choosing a dietary supplement, take into account your individual needs and health status. Consult a doctor to determine which dietary supplement will be the most suitable for you. Consider your food habits, lifestyle, the presence of diseases and medications taken. Tell the doctor about all the dietary supplements you plan to accept.

4.8. Consultation with a doctor or nutritionist:

Consultation with a doctor or nutritionist is a mandatory step before taking any dietary supplements to suppress appetite. The doctor will be able to evaluate your health status, identify contraindications and choose the most suitable dietary supplement, taking into account your individual needs. A nutritionist will help you develop a balanced nutrition plan and a lifestyle that will help reduce weight without harm to health.

4.9. Dosage and method of application:

Strictly observe the recommended dosage and the method of using dietary supplements indicated on the label. Do not exceed the recommended dose, as this can lead to side effects. Do not take dietary supplement longer than the recommended deadline. Keep in mind that the effectiveness of the dietary supplement may depend on the time of intake and combination with food.

4.10. Interaction with medicines and other dietary supplements:

Keep in mind that dietary supplements can interact with medicines and other dietary supplements. Tell the doctor about all medicines and dietary supplements that you take. Avoid simultaneously taking several dietary supplements to suppress appetite, as this can increase the risk of side effects. Check information about possible dietary supplements with other substances.

Section 5: Alternative methods of suppression of appetite not related to the reception of dietary supplements

Monitoring appetite and weight loss is a comprehensive process that requires a change in lifestyle and food habits. There are many alternative methods of suppression of appetite not related to the use of dietary supplements, which can be effective and safe.

5.1. Balanced nutrition:

A balanced diet is the basis for control of appetite and weight loss. Include a variety of foods rich in nutrients in your diet, such as fruits, vegetables, whole grain products, low -fat meat, fish and legumes. Avoid eating processed foods, sweets, carbonated drinks and other products with a high calorie content and low nutrient content.

5.2. The use of enough water:

The use of a sufficient amount of water helps to control the appetite and reduce calorie intake. Drink a glass of water before meals to create a feeling of satiety. Drink water during the day to maintain hydration of the body and suppress the feeling of hunger. Avoid the use of sweet drinks, such as juices and carbonated drinks that contain a lot of calories and do not satisfy their thirst.

5.3. Increase in fiber consumption:

Fiber is undigested carbohydrates that are found in plant foods. It increases the volume of food in the stomach, slows down the emptying of the stomach and stimulates the production of satiety hormones. Increase fiber consumption by consuming more fruits, vegetables, whole grains and legumes.

5.4. Squirrel use:

Protein is an important nutrient that contributes to a feeling of satiety and helps to control the appetite. Include protein products in your diet, such as low -fat meat, fish, eggs, tofu, legumes and nuts.

5.5. Regular physical exercises:

Regular physical exercises help control appetite, burn calories and improve the general health. Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Choose a form of physical activity that you like and do it regularly.

5.6. Sufficient sleep:

The lack of sleep can lead to a violation of the regulation of appetite and an increase in calorie intake. Try to sleep at least 7-8 hours a day. Create comfortable sleep conditions, such as a quiet and dark room. Avoid the use of caffeine and alcohol before bedtime.

5.7. Stress management:

Stress can lead to emotional nutrition and an increase in calorie intake. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.

5.8. Conscious nutrition:

Conscious nutrition is a practice that helps you pay attention to your feelings of hunger and satiety and is only when you are really hungry. Eat slowly and consciously, enjoying every piece of food. Avoid distracting factors, such as a TV or phone, during meals.

5.9. Power planning:

Power planning helps you control your diet and avoid overeating. Plan your food and snack tricks in advance. Make a shopping list and buy only the products that you need.

5.10. Appeal to a psychologist or psychotherapist:

If you have problems with overeating or disorder of food behavior, contact a psychologist or psychotherapist. They will help you understand the reasons for your behavior and develop strategies to control appetite and improve food habits.

Section 6: risks and warnings when using dietary supplements to suppress appetite

Despite the popularity and availability of dietary supplements to suppress appetite, it is important to realize potential risks and observe precautions when using them. Bades are not a magic tablet to reduce weight, and their use should be deliberate and, ideally, agreed with the doctor.

6.1. Lack of quality regulation and quality control:

Unlike drugs, dietary supplements do not undergo strict quality control and regulation by state bodies. This means that the composition of the dietary supplement indicated on the label may not correspond to the real content of the ingredients. There is also a risk of dietary supplements with harmful substances, such as heavy metals, pesticides or microorganisms.

6.2. Side effects and interaction with drugs:

Even natural ingredients contained in dietary supplements can cause side effects in some people. Some dietary supplements can interact with medicines, enhancing or weakening their effect, which can lead to undesirable consequences. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid possible interactions.

6.3. Unproven effectiveness:

The effectiveness of many dietary supplements to suppress appetite is not confirmed by scientific research. Advertising statements by dietary supplement manufacturers often exaggerate the properties of the product and mislead consumers. Do not rely only on advertising, but look for scientific evidence of the effectiveness of Bad.

6.4. The risk of dependence:

Some dietary supplements for suppressing appetite contain stimulants, such as caffeine, which can cause addiction and dependence. Long -term use of these dietary supplements can lead to the development of tolerance, when an increasing dose is required to achieve the desired effect. The cessation of dietary supplement can cause cancellation syndrome, accompanied by headache, fatigue, irritability and other unpleasant symptoms.

6.5. Masks of serious health problems:

The use of dietary supplements to suppress appetite can mask serious health problems, such as hormonal disorders, eating disorders or depression. If you have problems with appetite or weight, consult a doctor to examine and identify the cause of the problem.

6.6. The risk of developing eating disorders:

The use of dietary supplements to suppress appetite can contribute to the development of eating disorders, such as anorexia or bulimia. Excessive diet restriction and the desire for an ideal figure can lead to