Dietary diets for weight loss: reviews and side effects - БАДы для здоровья и спорта | Качественные добавки

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Dietary diets for weight loss: reviews and side effects

I. Classification and main groups of dietary supplements for weight loss

Determination and legal status of dietary supplements: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct consumption with food or introduction to food products in order to enrich the rations with individual food or biologically active substances and their complexes. Unlike drugs, dietary supplements do not go through strict clinical trials necessary to confirm effectiveness and safety, and are not intended for the treatment of diseases. Their legal status varies in different countries, but is generally regulated by the legislation on food products. In Russia, dietary supplements are subject to state registration and meet the requirements of the technical regulations of the Customs Union.

Groups of dietary supplements according to the mechanism of action:

a. Girosguards (thermogenics):

i.  **Механизм действия:** Термогеники повышают температуру тела и ускоряют метаболизм, что теоретически способствует сжиганию большего количества калорий. Они часто содержат стимуляторы, такие как кофеин, экстракт зеленого чая, синефрин (экстракт померанца) и йохимбин.

ii.  **Типичные ингредиенты:** Кофеин, экстракт зеленого чая, экстракт гуараны, синефрин, йохимбин, капсаицин (экстракт перца чили), форсколин (экстракт колеус форсколии).

iii. **Примеры:** Lipo-6 Black (Nutrex Research), Hydroxycut (Iovate Health Sciences), Animal Cuts (Universal Nutrition).

b. Carbohydrate blockers:

i.  **Механизм действия:** Блокаторы углеводов ингибируют ферменты (например, альфа-амилазу), расщепляющие углеводы в пищеварительном тракте, что приводит к меньшему их усвоению и, следовательно, снижению калорийности потребляемой пищи.

ii.  **Типичные ингредиенты:** Экстракт белой фасоли (Phaseolus vulgaris), хитозан.

iii. **Примеры:** Carb Blocker (Natrol), Phase 2 Carb Controller (Now Foods).

c. Fat blockers:

i.  **Механизм действия:** Блокаторы жиров связываются с жирами в пищеварительном тракте, препятствуя их всасыванию в кровь. Наиболее распространенным ингредиентом является хитозан.

ii.  **Типичные ингредиенты:** Хитозан.

iii. **Примеры:** Alli (Orlistat, лекарственное средство, часто рассматриваемое как прототип блокатора жиров, хотя и является лекарством), Chitosan Plus (Nature's Bounty).

d. Suppliers of appetite:

i.  **Механизм действия:** Подавители аппетита воздействуют на гормоны, регулирующие чувство голода и насыщения, или увеличивают объем пищи в желудке, создавая ощущение сытости.

ii.  **Типичные ингредиенты:** Глюкоманнан (из корней конжака), 5-HTP (5-гидрокситриптофан), спирулина, псиллиум.

iii. **Примеры:** Glucomannan (Now Foods), Hoodia Gordonii (часто встречается, но эффективность сомнительна), Garcinia Cambogia (часто утверждается, что подавляет аппетит, но доказательства ограничены).

e. Diuretics and laxatives:

i.  **Механизм действия:** Эти БАДы увеличивают выведение жидкости и стимулируют опорожнение кишечника, что приводит к временному снижению веса за счет потери воды и содержимого кишечника.

ii.  **Типичные ингредиенты:** Экстракт сенны, крушина, петрушка, одуванчик, можжевельник.

iii. **Примеры:** Diurex Water Pills, Senokot.  Важно отметить, что длительное использование этих средств может привести к обезвоживанию и электролитным нарушениям.

f. Prebiotics and probiotics:

i.  **Механизм действия:** Пребиотики и пробиотики поддерживают здоровую микрофлору кишечника, что может косвенно влиять на вес. Считается, что здоровая микрофлора может улучшить метаболизм и снизить воспаление.

ii.  **Типичные ингредиенты:** Лактобактерии (Lactobacillus), бифидобактерии (Bifidobacterium), инулин, фруктоолигосахариды (ФОС).

iii. **Примеры:** Culturelle, Align, Garden of Life Primal Defense.

g. Bades affecting blood sugar:

i.  **Механизм действия:** Эти БАДы направлены на стабилизацию уровня сахара в крови, что может снизить тягу к сладкому и способствовать более эффективному сжиганию жира.

ii.  **Типичные ингредиенты:** Хром (пиколинат хрома), берберин.

iii. **Примеры:** Chromium Picolinate (Now Foods), Berberine Complex (Thorne Research).

h. L-Carnitin:

i.  **Механизм действия:** L-карнитин способствует транспортировке жирных кислот в митохондрии, где они окисляются для получения энергии. Считается, что он помогает сжигать жир, но доказательства его эффективности для похудения ограничены.

ii.  **Типичные ингредиенты:** L-карнитин тартрат, ацетил-L-карнитин.

iii. **Примеры:** L-Carnitine (Now Foods), Acetyl L-Carnitine (Jarrow Formulas).

Composition and concentration of active substances: It is important to pay attention to the composition and concentration of active substances in dietary supplements, as they can vary significantly. Some manufacturers may not indicate the exact dosage or use patented mixtures, the composition of which is not completely disclosed. High concentrations of stimulants or other active substances can increase the risk of side effects.

II. Review of popular ingredients in dietary supplements for weight loss: efficiency and safety

Caffeine:

a. The mechanism of action: It stimulates the central nervous system, increases metabolism, improves concentration and reduces fatigue.

b. Potential efficiency: It can contribute to a slight increase in calorie burning and improving sports results.

c. Side effects: Insomnia, nervousness, anxiety, rapid heartbeat, an increase in blood pressure, gastrointestinal disorders.

d. Recommendations for use: Start with small doses and evaluate tolerance. It is not recommended to use before bedtime.
Green tea extract (EGCG):

a. The mechanism of action: Contains Epagallokatechin Gallat (EGCG), an antioxidant that can accelerate metabolism and promote fat burning.

b. Potential efficiency: Some studies show that green tea extract can contribute to a slight weight loss and improving body composition.

c. Side effects: Gastrointestinal disorders, insomnia (due to caffeine content), rarely-liver damage.

d. Recommendations for use: Select extracts with a high EGCG content. If there are diseases of the liver, a doctor’s consultation is necessary.
Glucomanan:

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

b. Potential efficiency: It can help reduce appetite and reduce calorie intake.

c. Side effects: Bloating, flatulence, constipation or diarrhea, suffocation risk (if taken dry form).

d. Recommendations for use: Take with a lot of water. It is not recommended to be taken before bedtime.
Hitosan:

a. The mechanism of action: He binds fats in the digestive tract, preventing their absorption.

b. Potential efficiency: Efficiency for weight loss is limited and contradictory.

c. Side effects: Gastrointestinal disorders, constipation, violation of the absorption of fat-soluble vitamins.

d. Recommendations for use: Take during food containing fats. With prolonged use, it is recommended to take vitamins A, D, E and K. Contraindicated in allergies to seafood.
Garcinia Cambogia (Garcinia Cambodia):

a. The mechanism of action: Contains hydroxilimonic acid (HCA), which is claimed, inhibits the enzyme involved in the synthesis of fats and suppresses appetite.

b. Potential efficiency: Evidence of effectiveness for weight loss is limited and contradictory.

c. Side effects: Gastrointestinal disorders, headache, dizziness, dry mouth, in rare cases-liver damage.

d. Recommendations for use: Start with small doses and evaluate tolerance.
5-HTP (5-hydroxyryptophan):

a. The mechanism of action: It is converted into serotonin in the brain that can regulate appetite and mood.

b. Potential efficiency: It can help reduce appetite and craving for carbohydrates.

c. Side effects: Gastrointestinal disorders, nausea, vomiting, diarrhea, drowsiness.

d. Recommendations for use: Start with small doses and evaluate tolerance. It is not recommended to be taken simultaneously with antidepressants.
L-Carnitin:

a. The mechanism of action: Transports fatty acids to mitochondria for oxidation.

b. Potential efficiency: Evidence of effectiveness for weight loss is limited. Can improve sports results.

c. Side effects: Gastrointestinal disorders, nausea, vomiting, diarrhea, specific smell of the body.

d. Recommendations for use: Take before training.
Sinefrin (Parancaisa extract):

a. The mechanism of action: A stimulator similar to ephedrine, which increases metabolism and suppresses appetite.

b. Potential efficiency: It can contribute to a slight increase in calorie burning.

c. Side effects: Increasing blood pressure, rapid heartbeat, anxiety, headache. Especially dangerous in combination with caffeine.

d. Recommendations for use: Start with small doses and evaluate tolerance. It is not recommended to use people with cardiovascular diseases.
Chroma Picoline:

a. The mechanism of action: It improves insulin sensitivity, which can stabilize blood sugar and reduce craving for sweets.

b. Potential efficiency: Efficiency for weight loss is limited.

c. Side effects: Gastrointestinal disorders, headache, dizziness, in rare cases-kidney damage.

d. Recommendations for use: Take during meals.
Forskolin (Cole Forskoli extract):

a. The mechanism of action: Increases the level of CAMF (cyclic adenosine monophosphate) in cells, which can stimulate fat burning.

b. Potential efficiency: Evidence of effectiveness for weight loss is limited.

c. Side effects: Reducing blood pressure, rapid heartbeat, gastrointestinal disorders.

d. Recommendations for use: It is not recommended to use low blood pressure people.

III. Analysis of consumer reviews about dietary supplements for weight loss

General trends in the reviews: Reviews of dietary supplements for weight loss are extremely contradictory. Some consumers report positive results, such as a decrease in appetite, a decrease in craving for sweet and a slight weight loss. However, many others do not note any effect or encounter side effects. Often reviews are subjective and depend on the individual characteristics of the body, lifestyle and consumer expectations.
Positive reviews:

a. Reduced appetite: Many users note that certain dietary supplements, especially containing glucmannan or 5-HTP, help reduce appetite and control the amount of food consumed.

b. Energy increase: Some thermogenics containing caffeine or green tea extract can increase energy level and improve physical activity.

c. Improving metabolism: Some users believe that dietary supplements have helped them accelerate metabolism and burn more calories.
Negative reviews:

a. Lack of effect: The most common complaint is the absence of any visible results, despite compliance with recommendations for use.

b. Side effects: Many consumers report various side effects, such as gastrointestinal disorders, headache, insomnia, anxiety and rapid heartbeat.

c. The inconsistency of the declared properties: Often users complain that dietary supplements do not correspond to the declared properties and does not perform the promised functions.

d. Dependence and cancellation syndrome: With prolonged use of some stimulants, addiction may develop, and after the cessation of administration, symptoms of cancellation occur, such as fatigue and irritability.
Factors affecting the subjectivity of reviews:

a. Individual characteristics of the body: Metabolism, genetics, state of health and sensitivity to individual ingredients can affect the efficiency and tolerance of dietary supplements.

b. Life: Diet, physical activity, sleep and level of stress have a significant impact on weight and general health. Bades can be less effective if they are not combined with a healthy lifestyle.

c. Consumer expectations: Unrealistic expectations and faith in the miraculous properties of dietary supplements can lead to disappointment and negative reviews.

d. Placebo effect: Belief in the effectiveness of Bad can have a positive effect on the results, even if it does not have a real pharmacological effect.

e. Marketing tricks: Manufacturers often use aggressive advertising and misleading statements to attract customers.

IV. Possible side effects and risks associated with taking dietary supplements for weight loss

Gastrointestinal disorders: The most common side effects, such as nausea, vomiting, diarrhea, constipation, bloating and abdominal pain. They are often associated with the content of fiber, stimulants or other active substances that irritate the digestive tract.
Cardiovascular problems: Some dietary supplements, especially containing stimulants, such as caffeine, synephrine and yochimbin, can increase blood pressure, increase the heartbeat and cause arrhythmia. This is especially dangerous for people with cardiovascular diseases.
Mental disorders: Stimulants can cause anxiety, nervousness, insomnia, irritability and even panic attacks. In rare cases, depression and other mental disorders may develop.
Liver defeat: Some ingredients, such as green tea extract, Garcinia Cambogia and some plant extracts, can have a hepatotoxic effect and lead to liver damage.
Kidney damage: Long -term use of diuretic and laxatives can lead to dehydration and electrolyte disorders, which can adversely affect the function of the kidneys.
Hormonal disorders: Some dietary supplements can affect hormonal balance, especially in women. For example, some plant extracts can simulate the effect of estrogens and cause menstrual irregularities.
Medicinal interactions: Bades can interact with drugs, enhancing or weakening their effect, as well as increasing the risk of side effects. It is especially dangerous to combine dietary supplements with antidepressants, anticoagulants and drugs for the treatment of cardiovascular diseases.
The risk of an overdose: Failure to comply with the recommended doses and the use of several dietary supplements can simultaneously lead to an overdose and serious health consequences.
Lack of quality control: Bades do not pass strict clinical trials as drugs, and their composition and quality can vary significantly. Some manufacturers can use poor -quality raw materials, add prohibited substances or not indicate the exact dosage of active ingredients.
Masks of serious diseases: The use of dietary supplements for weight loss can disguise the symptoms of serious diseases, such as endocrine disorders or oncological diseases, which can lead to late diagnosis and worsening prognosis.

V. Interaction of dietary supplements for weight loss with drugs

Antidepressants: Bades containing 5-HTP or St. John’s wort can enhance the effect of antidepressants and lead to serotonin syndrome, characterized by excitement, tremor, sweating and increasing body temperature.
Anticoagulants (drugs that thinning blood): Bades containing vitamin K or with anticoagulant effects (for example, garlic, ginger, ginkgo bilobe) can affect blood coagulation and increase the risk of bleeding while taking anticoagulants such as warfarin.
Preparations for the treatment of cardiovascular diseases: Bades containing stimulants (caffeine, synephrine) can increase blood pressure and increase the heartbeat, which can reduce the effectiveness of drugs for the treatment of hypertension and arrhythmias.
Offidiabetic drugs: Dietary supplements affecting blood sugar (chrome, berberin) can enhance the effect of antidiabetic drugs and lead to hypoglycemia (a decrease in blood sugar).
Hormonal drugs: Bades containing plant estrogen (soy, red clover) can affect the action of hormonal drugs, such as oral contraceptives and drugs for hormonal replacement therapy.
Diuretics: Simultaneous intake of dietary supplements with a diuretic effect (parsley, dandelion) and diuretics can lead to dehydration and electrolyte disorders.
Preparations for the treatment of thyroid gland: Dietary supplements containing iodine can affect the function of the thyroid gland and interact with drugs for the treatment of hypothyroidism or hyperthyroidism.
MAO inhibitors (monoaminoxidase): The combination of dietary supplements containing thyramin (for example, extracts of cheese, wine, yeast) with Mao inhibitors can lead to a hypertensive crisis.
Antibiotics: Some dietary supplements containing minerals (calcium, magnesium, iron) can reduce the absorption of antibiotics from the group of tetracyclines and chinolons.
Antifungal drugs: Some plant extracts can affect the metabolism of antifungal drugs and reduce their effectiveness.

VI. Recommendations for the safe use of dietary supplements for weight loss

Consultation with a doctor: Before taking any dietary supplement for weight loss, it is necessary to consult a doctor, especially in the presence of chronic diseases, taking drugs, pregnancy or breastfeeding.
Thorough study of the composition: Carefully study the composition of Bad and make sure that you do not have an allergy to any ingredients. Pay attention to the dosage of active substances and avoid dietary supplements with an unknown or dubious composition.
Buying only from trusted sellers: Get dietary supplements only in pharmacies or from reliable suppliers with appropriate licenses and quality certificates.
Compliance with recommendations for use: Strictly follow the recommendations for the use specified on the pack of dietary supplements. Do not exceed the recommended dose and do not take dietary supplements longer than the recommended period.
Observation of the state of health: Carefully follow your health state during the intake of dietary supplements. When any side effects appear, stop taking immediately and consult a doctor.
A combination with a healthy lifestyle: Dietary dietary supplements are not a replacement for a healthy lifestyle. They can be effective only in combination with a balanced diet and regular physical exercises.
Do not use as the main means for weight loss: Bades should be considered only as an addition to the main methods of losing weight, such as diet and physical activity.
Avoid dubious and unrealistic promises: Do not believe an advertisement promising instant and easy weight loss without effort. Effective and safe weight loss requires time, effort and integrated approach.
Caution during pregnancy and breastfeeding: Many dietary supplements are contraindicated during pregnancy and breastfeeding, as they can harm the health of the mother and baby.
Information of the doctor about the admission of dietary supplements: Tell your doctor about taking any dietary supplements to avoid medicinal interactions and other undesirable consequences.

VII. Alternative methods of weight loss that are not related to the reception of dietary supplements

Balanced diet:

a. Principles: A balanced diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as vitamins, minerals and fiber. It is important to limit the consumption of processed products, sugar and saturated fats.

b. Recommendations:

i.  Увеличьте потребление овощей и фруктов.

ii.  Выбирайте цельнозерновые продукты вместо обработанных.

iii.  Предпочитайте нежирные источники белка, такие как курица, рыба, тофу и бобовые.

iv.  Ограничьте потребление красного мяса и обработанных мясных продуктов.

v.  Используйте здоровые источники жиров, такие как оливковое масло, авокадо и орехи.

vi.  Ограничьте потребление сахара и сладких напитков.

vii. Пейте достаточное количество воды.

c. Examples of diets: Mediterranean diet, dash diet, vegetarian diet.

Regular physical activity:

a. Types of physical activity: Aerobic exercises (running, swimming, walking, cycling) and strength training (weight lifting, exercises with your own weight).

b. Recommendations:

i.  Занимайтесь аэробными упражнениями умеренной интенсивности не менее 150 минут в неделю или высокой интенсивности не менее 75 минут в неделю.

ii.  Выполняйте силовые тренировки не менее двух раз в неделю, прорабатывая все основные группы мышц.

iii.  Начните с небольших нагрузок и постепенно увеличивайте их.

iv.  Найдите вид физической активности, который вам нравится, чтобы заниматься регулярно.

c. Advantages: Improving metabolism, combustion of calories, strengthening of muscles, improving the cardiovascular system, decreased stress.

Sufficient sleep:

a. Recommendations: Strive to sleep at least 7-8 hours a day.

b. Investment on weight: The lack of sleep can lead to hormonal disorders that increase appetite and craving for sweets.

c. Sleep advice: Observe sleep mode, create comfortable sleeping conditions, avoid using caffeine and alcohol before bedtime.
Stress management:

a. Stress management methods: Meditation, yoga, breathing exercises, walking in nature, hobbies.

b. Investment on weight: Stress can lead to an increase in the level of cortisol, hormone, which contributes to the accumulation of fat in the abdomen.
Cognitive-behavioral therapy (KPT):

a. Principles: KPT helps to change unhealthy food habits and thoughts that contribute to overeating and weight gain.

b. Methods: Introspection, setting goals, developing strategies for overcoming difficulties, changing negative thoughts.
Consultation with a nutritionist or nutritionist:

a. Advantages: Professional assessment of food habits, development of individual nutrition, training in healthy nutrition, support and motivation.
Surgical methods (in extreme cases):

a. Types of surgical methods: Gastric bandage, sleeve resection of the stomach, shunting of the stomach.

b. Indications: Obela of severe degree, when other methods are ineffective.

c. Risks: Operating risks, complications, the need for lifelong observation.

VIII. Conclusion: The role of dietary supplements for weight loss in the context of a healthy lifestyle

Dietary dietary supplements can be a useful addition to a healthy lifestyle, but they should not be considered as a miraculous tool or replacing a balanced diet and regular physical activity. Before taking any dietary supplements, it is necessary to consult a doctor and carefully study the composition and possible side effects. It is important to remember that effective and safe weight loss requires an integrated approach, including changing food habits, increasing physical activity and stress management. A responsible approach to the selection and use of dietary supplements, combined with a healthy lifestyle, can contribute to the achievement of the desired results in losing weight and improving the general state of health.

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