Dietary diets for weight loss: Safe support

Biologically active additives (dietary supplements) for weight loss: Safe support? A deep analysis of the efficiency, risks and the right choice

I. Understanding of dietary supplements for weight loss: definition and classification

1. Daistry definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. Unlike drugs, dietary supplements are not intended for the treatment of diseases, but are used to maintain health and prevention.

2. Classification of dietary supplements for weight loss according to the mechanism of action: Dietary supplements for weight loss are a heterogeneous group of substances that affect the body in various ways. Classification by the mechanism of action allows you to better understand their potential efficiency and risks:

   a. Thermogenics: Increase thermal products of the body, increasing metabolism and burning of calories. They usually contain stimulants such as caffeine, green tea extract, synephrine.

   b. Carbohydrate blockers: Inhibit enzymes that split carbohydrates, reducing their absorption in the intestines. An example is pheasolamine (white beans extract).

   c. Fat blockers: Prevent the absorption of fats in the intestines. The most famous representative is the Orlistat (the drug, not dietary supplements, but is often mentioned in the context of dietary supplements).

   d. Suppliers of appetite: Reduce the feeling of hunger and craving for food. They may contain fiber, glucomannan, Garcinia Extract of Cambodia.

   e. Accelerators Metabolism: They stimulate metabolic processes in the body, contributing to a more efficient burning of calories. Often contain L-carnitine, coenzyme Q10.

   f. Diuretics and laxatives: Reduce weight by eliminating the fluid and intestinal contents. Do not contribute to a real decrease in fat mass.

   g. Normalizers of blood sugar: They help stabilize the level of glucose in the blood, reducing the craving for sweets. They may contain chrome, jimnems extract Sylvesters.

   h. Prebiotics and probiotics: They support a healthy intestinal microflora, which can indirectly affect weight.

3. Classification of dietary supplements in composition: In addition to the mechanism of action, dietary supplements are classified according to the main components:

   a. Plant extracts: They contain extracts of various plants with alleged fat -burning or metabolic properties.

   b. Vitamins and minerals: Enrich the diet with the necessary nutrients, which can be scarce when limiting calories.

   c. Amino acids: They contain amino acids, such as L-carnitine, which are involved in the metabolism of fat.

   d. Fatty acids: They contain omega-3 fatty acids that can have a positive effect on metabolism and general health.

II. Analysis of popular components of dietary supplements for weight loss: Efficiency and safety

1. Caffeine:

   a. The mechanism of action: It stimulates the central nervous system, increases thermogenesis, improves concentration and energy.

   b. Efficiency: Moderately effective in increasing metabolism and burning calories, especially in combination with physical exercises.

   c. Safety: It can cause side effects, such as anxiety, insomnia, a rapid heartbeat, an increase in blood pressure. It is contraindicated for people with cardiovascular diseases, anxious disorders, pregnant and lactating women. It is important to observe moderation in the dosage.

2. Green tea extract (EGCG):

   a. The mechanism of action: Contains Epagallokatechin Gallat (EGCG), which has antioxidant properties and can increase thermogenesis.

   b. Efficiency: Speedenly increases metabolism and can contribute to burning fat, especially with regular use.

   c. Safety: In general, it is safe in moderate doses. However, high doses can cause side effects, such as nausea, stomach disorder, an increase in blood pressure. Rare cases of hepatotoxicity were registered with the use of high doses.

3. Sinefrin (Gorky Orange Extract):

   a. The mechanism of action: Structurally similar to ephedrine and can stimulate thermogenesis and lipolysis (splitting of fats).

   b. Efficiency: It can increase metabolism and promote fat burning, but the studies are limited.

   c. Safety: It can cause side effects similar to caffeine, such as a rapid heartbeat, an increase in blood pressure, anxiety. Dangerous for people with cardiovascular diseases. A combination with caffeine can enhance these effects.

4. Glucomanan:

   a. The mechanism of action: Soluble fiber, which absorbs water and increases in volume in the stomach, creating a feeling of satiety and reducing appetite.

   b. Efficiency: Effective in reducing appetite and reducing calorie intake, which can lead to weight loss.

   c. Safety: In general, it is safe, but can cause bloating, gases, constipation or diarrhea. It is important to use enough water to avoid clogging of the esophagus.

5. L-Carnitin:

   a. The mechanism of action: Transports fatty acids to mitochondria, where they are oxidized for energy.

   b. Efficiency: Slightly increases the metabolism of fat, but the efficiency in weight loss is limited. It can be useful in intense physical exertion.

   c. Safety: In general, it is safe, but can cause side effects, such as nausea, vomiting, stomach disorder, fish smell.

6. Chromium:

   a. The mechanism of action: Participates in the regulation of blood sugar and can increase sensitivity to insulin.

   b. Efficiency: Slightly affects blood sugar and can reduce the craving for sweets in some people. Efficiency in weight loss has not been proven.

   c. Safety: In general, it is safe in moderate doses, but high doses can cause side effects, such as headache, insomnia, irritability.

7. Garcinia Cambodia (HCA):

   a. The mechanism of action: It contains hydroxilimonic acid (HCA), which is supposed to block the enzyme involved in the formation of fats and suppresses appetite.

   b. Efficiency: Studies show conflicting results. Some studies have not found a significant impact on weight loss, while others showed a slight weight loss.

   c. Safety: In general, it is safe, but can cause side effects, such as nausea, stomach disorder, headache. Rare cases of hepatotoxicity have been registered.

8. Physoolamine (white beans extract):

   a. The mechanism of action: Inhibits alpha-amilasis, an enzyme that breaks down carbohydrates, reducing their absorption in the intestines.

   b. Efficiency: It can slightly reduce carbohydrate absorption and contribute to weight loss, especially when consuming with food rich in carbohydrates.

   c. Safety: In general, it is safe, but can cause bloating, gases, diarrhea.

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

1. Lack of regulation: Bades are not subject to such strict regulation as drugs. Manufacturers are not required to prove the efficiency or safety of their products before launching on the market. This can lead to the appearance of products in the market with unproven efficiency or containing dangerous ingredients.

2. Inaccurate information on labels: The content of the ingredients indicated on the label may not correspond to the actual content. Some products may contain impurities or prohibited substances.

3. Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, or causing undesirable side effects. It is important to consult a doctor before taking dietary supplements, especially if you take any medicine.

4. Side effects: Bades can cause various side effects, depending on the composition and dosage. The most common side effects include:

   a. Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, bloating, gases.

   b. Cardiovascular problems: Far heartbeat, increased blood pressure, arrhythmia.

   c. Mental disorders: Anxiety, insomnia, irritability, nervousness.

   d. Hepatotoxicity: Liver damage.

5. Masks of serious diseases: Reception of dietary supplements for weight loss can disguise the symptoms of serious diseases, such as hormonal disorders or metabolic disorders that require timely diagnosis and treatment.

6. Psychological dependence: Faith in the miraculous properties of dietary supplements can lead to psychological dependence and rejection of healthy nutrition and physical exercises.

IV. Correct selection of dietary supplements for weight loss: criteria and recommendations

1. Consultation with a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and choose the most safe and effective product.

2. The selection of the manufacturer: Choose dietary supplements from well -known and reliable manufacturers who have a good reputation and provide complete information about their products. Look for products certified by independent organizations confirming quality and safety.

3. Study of the composition: Carefully study the composition of the product and make sure that it does not contain ingredients that can be harmful to your health or interact with the medicines that you take. Avoid products containing prohibited or unproven substances.

4. Search for scientific evidence: Look for scientific research confirming the effectiveness and safety of ingredients contained in the dietary supplement. Do not trust advertising statements not backed up by scientific data.

5. Reading reviews: Read the reviews of other users about the product to learn about their experience and possible side effects. However, remember that reviews can be subjective and do not always reflect the real product efficiency.

6. Dosage compliance: Strictly observe the recommended dosage indicated on the label. Do not exceed the dosage to avoid side effects.

7. A combination of proper nutrition and physical exercises: Dietary dietary supplements are not a replacement for a healthy diet and physical exercises. They can be useful as an addition to a healthy lifestyle, but are not a miraculous means.

8. Health monitoring: During the use of dietary supplements, carefully follow your health and inform the doctor about any side effects.

V. Alternatives Badam for weight loss: Healthy lifestyle

1. Balanced nutrition: The basis of healthy weight loss is a balanced diet, including a sufficient amount of proteins, fats and carbohydrates, as well as vitamins and minerals.

   a. Increased protein consumption: Protein helps to maintain muscle mass during weight loss and increases the feeling of satiety.

   b. Reducing the consumption of processed products: Avoid the use of processed products rich in sugar, salt and trans fats.

   c. Increase in fiber consumption: Fiber helps to reduce appetite and improve digestion.

   d. Portion size control: Follow the size of the portions and do not overeat.

2. Regular physical exercises: Regular physical exercises help to burn calories, strengthen muscles and improve the general state of health.

   a. Cardio training: Running, swimming, cycling help to burn calories and improve the cardiovascular system.

   b. Power training: Power training helps strengthen muscles and increase metabolism.

3. Sufficient sleep: A sufficient sleep (7-8 hours a day) is important for the regulation of hormones that control appetite and metabolism.

4. Stress management: Stress can lead to overeating and slow down metabolism. Find healthy ways to control stress, such as yoga, meditation or walking in nature.

5. Sufficient water consumption: Water helps to improve metabolism, reduce appetite and remove toxins from the body.

6. Appeal to a specialist: If you experience difficulties with weight loss yourself, contact a nutritionist or an endocrinologist. A specialist will help you develop an individual nutrition and training plan that takes into account your needs and characteristics of the body.

VI. Legislation and regulation of dietary supplements in Russia and other countries

1. Russian legislation: In Russia, the turnover of dietary supplements is regulated by the Federal Law “On the quality and safety of food products” and sanitary rules and norms (SanPiN). Bades are subject to state registration, which confirms their compliance with security requirements.

2. Legislation in other countries: The regulation of dietary supplements varies in different countries. In the USA, dietary supplements are regulated as food, and not as drugs. In the European Union, the Bada is regulated by the Directive of 2002/46/EC, which establishes the requirements for the composition, labeling and safety of dietary supplements.

3. Regulation problems: One of the main problems of regulation of dietary supplements is the absence of unified international standards. This makes it difficult to control the quality and safety of dietary supplements sold in different countries.

VII. The future of dietary supplements for weight loss: prospects and directions of research

1. Development of new ingredients: In the future, one can expect the emergence of new ingredients for dietary supplements based on scientific research in the field of metabolism and physiology.

2. Personalized approach: The development of genetics and metabolomics will develop dietary supplements adapted to the individual needs and characteristics of the body.

3. Using nanotechnologies: Nanotechnologies can be used to increase bioavailability and effectiveness of dietary supplements.

4. Strengthening quality control: In the future, we can expect increased quality control and safety of dietary supplements by regulatory authorities.

5. Conducting clinical research: It is necessary to conduct more clinical research to assess the effectiveness and safety of dietary supplements for weight loss.

In conclusion, dietary supplements for weight loss can be useful as a supplement to a healthy lifestyle, but are not a miraculous means. It is important to remember the risks and side effects associated with their technique, and choose products from reliable manufacturers. Before taking any dietary supplements, you need to consult a doctor. A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, is the basis of effective and safe weight loss.