Dietary diets for weight loss: support in the fight against excess weight

Dietary diets for weight loss: support in the fight against excess weight

Section 1: Understanding of dietary supplements and their roles in weight loss

1. 1 What are dietary supplements? Definition and legislative regulation

   1. 1. 1 Definition of dietary supplements: biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct use with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. They are not drugs.
   2. 1. 2 The composition of dietary supplements: may contain vitamins, minerals, amino acids, dietary fiber, probiotics, prebiotics, plant extracts, animal components and other substances.
   3. 1. 3 forms of release: dietary supplements are available in various forms, including tablets, capsules, powders, liquids, bars, etc.
   4. 1. 4 Legislative regulation in the Russian Federation: in Russia, the turnover of dietary supplements is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary rules and norms (SanPiN) 2.3.2.1290-03 “Hygienic requirements for the organization of the production and turnover of biologically active additives (BAD) to food”. The procedure for registering dietary supplements includes documentation examination and assessment of safety and product efficiency. Manufacturers are responsible for compliance with dietary supplements with safety and quality requirements. Rospotrebnadzor monitors the turnover of dietary supplements.
   5. 1. 5 Differences from drugs: dietary supplements are not intended for the treatment of diseases and do not undergo clinical trials in the same volume as drugs. The effectiveness of dietary supplements can be less proven than that of drugs. Information about dietary supplements should not contain allegations of therapeutic properties.

2. 2 Mechanisms of action of dietary supplements that contribute to weight loss: overview of the main categories

   1. 2. 1 Thermogenic:

      3. 2. 1. 1 mechanism of action: acceleration of metabolism and increasing body temperature, which contributes to the burning of calories.
      4. 2. 1. 2 ingredients: caffeine, green tea extract, synephrine, capsaicin.
      5. 2. 1. 3 risks: increased blood pressure, rapid heartbeat, anxiety, insomnia.

   2. 2. 2 Carbohydrate blockers:

      3. 2. 2. 1 mechanism of action: inhibiting enzymes that split carbohydrates, which reduces their absorption in the intestines.
      4. 2. 2. 2 ingredients: white beans extract (Phaseolus vulgaris).
      5. 2. 2. 2 risks: gas formation, bloating, diarrhea.

   3. 2. 3 Fat blockers:

      3. 2. 3. 1 mechanism of action: binding of fats in the digestive tract, preventing their absorption.
      4. 2. 3. 2 ingredients: chitosan.
      5. 2. 3. 3 risks: deficiency of fat -soluble vitamins (a, d, e, k), steatore (fat stool), gas formation.

   4. 2. 4 Suppliers of appetite:

      3. 2. 4. 1 mechanism of action: creating a feeling of satiety and a decrease in traction for food.
      4. 2. 4. 2 ingredients: Glucomannan, 5-HTP, Hudia Gordoni.
      5. 2. 4. 3 risks: discomfort in the stomach, constipation, nausea.

   5. 2. 5 Diuretics (diuretics):

      3. 2. 5. 1 mechanism of action: an increase in the elimination of fluid from the body, which leads to a temporary reduction in weight.
      4. 2. 5. 2 ingredients: extracts of herbs with a diuretic effect (parsley, dandelion, bear ears).
      5. 2. 5. 3 risks: dehydration, electrolyte imbalance (potassium deficiency, sodium).

   6. 2. 6 Laxatives:

      3. 2. 6. 1 mechanism of action: acceleration of food transit through the intestines.
      4. 2. 6. 2 Ingredients: Senna, Krushina bark.
      5. 2. 6. 3 risks: diarrhea, dehydration, electrolyte imbalance, addiction.

   7. 2. 7 L-carnitin:

      3. 2. 7. 1 mechanism of action: Transportation of fatty acids to mitochondria for use as a source of energy. The role in weight loss is controversial.
      4. 2. 7. 2 risks: rarely – discomfort in the stomach.

   8. 2. 8 CLA (conjugated linoleic acid):

      3. 2. 8. 1 mechanism of action: it is assumed that it helps to reduce the fat mass and increase muscle mass. Efficiency is not fully proved.
      4. 2. 8. 2 risks: discomfort in the stomach, nausea.

   9. 2. 9 Fat -burners based on plant extracts:

      3. 2. 9. 1 mechanism of action: various mechanisms, depending on the composition (thermogenesis, suppression of appetite, effect on metabolism).
      4. 2. 9. 2 ingredients: Guarana, Yohimbine, Garcinia Cambodia.
      5. 2. 9. 3 risks: depend on the specific composition and may include side effects characteristic of individual ingredients.

3. 3 The importance of consulting a doctor before taking dietary supplements for weight loss

   1. 3. 1 Assessment of the state of health: the doctor can evaluate the general state of health, identify contraindications and determine whether the intake of dietary supplements is suitable in a particular case.
   2. 3. 2 Exception of diseases: some diseases can be disguised as symptoms requiring dietary supplements. The doctor may exclude the presence of serious diseases requiring specific treatment.
   3. 3. 3 Interaction with drugs: dietary supplements can interact with the drugs taken, enhancing or weakening their effect, as well as causing side effects. The doctor can evaluate potential risks of interaction.
   4. 3. 4 Individual selection: the doctor can help choose dietary supplements, taking into account the individual characteristics of the body, the state of health and the goal of reducing weight.
   5. 3. 5 Control of efficiency and safety: a doctor can control the effectiveness and safety of dietary supplements, adjusting the dosage or canceling the drug if necessary.
   6. 3. 6 Prevention of side effects: a doctor can warn about possible side effects and give recommendations for their prevention.
   7. 3. 7 Alternative methods: a doctor can offer alternative methods of weight loss, such as diet, physical exercises and a change in lifestyle.

4. 4 Risks and side effects associated with the use of dietary supplements for weight loss

   1. 4. 1 Cardiovascular disorders: Some dietary supplements, especially thermogenics, can increase blood pressure and heart rate, which is dangerous for people with heart diseases.
   2. 4. 2 Digestive disorders: Many dietary supplements can cause discomfort in the stomach, nausea, vomiting, diarrhea or constipation.
   3. 4. 3 Dehydration and electrolyte imbalance: Diuretics and laxatives can lead to dehydration and loss of important electrolytes, such as potassium and sodium.
   4. 4. 4 Liver damage: Some dietary supplements, especially those containing plant extracts, can have a toxic effect on the liver.
   5. 4. 5 Interaction with drugs: Dans can interact with drugs by changing their effect or causing side effects.
   6. 4. 6 Addiction: Long -term use of laxative dietary supplements can lead to addiction and impaired normal intestinal function.
   7. 4. 7 Allergic reactions: Dietary supplements may contain ingredients that cause allergic reactions in sensitive people.
   8. 4. 8 Lack of proven effectiveness: The effectiveness of many dietary supplements for weight loss has not been scientifically proven.
   9. 4. 9 The content of prohibited substances: Some dietary supplements may contain prohibited substances, such as stimulants and anabolic steroids.
   10. 4. 10 Inaccurate information on the label: Information on the Bad label may not correspond to the real composition of the product.

5. 5 Dietary supplements as an addition to a healthy lifestyle, not replacement

   1. 5. 1 Fundamentals of a healthy lifestyle: Healthy nutrition, regular physical exercises, sufficient sleep and stress management are the basis for maintaining a healthy weight.
   2. 5. 2 The role of the diet: A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is necessary to reduce weight and maintain health.
   3. 5. 3 The meaning of physical activity: Regular physical exercises help to burn calories, strengthen muscles and improve the general state of health.
   4. 5. 4 Dietary supplements as an auxiliary: Bades can be useful as an addition to a healthy lifestyle, but should not replace it.
   5. 5. 5 Individual approach: The selection of dietary supplements should be carried out individually, taking into account the state of health, the goals of reducing weight and recommendations of the doctor.
   6. 5. 6 Realistic expectations: Do not expect dietary supplements will lead to an instant weight loss without changing lifestyle.
   7. 5. 7 Calorie control: To reduce weight, it is necessary to consume less calories than is consumed.
   8. 5. 8 Gradual changes: The introduction of healthy habits should occur gradually to avoid breakdowns and provide a long -term result.

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

6. 1 Glucomannan: properties, mechanism of action, research

   1. 1. 1 What is glucomannan?: Glucomannan is a soluble dietary fiber obtained from the roots of the cognac plant (Amorphophallus Konjac).

   2. 1. 2 The mechanism of action:

      2. 2. 1. 1 Absorption of water: glucmannan has a high ability to absorb water, forming a gel -like mass in the stomach, which creates a feeling of satiety.
      3. 2. 1. 2 The slowdown in the stomach: glucmannan slows down the emptying of the stomach, prolonging a feeling of satiety and reducing appetite.
      4. 2. 1. 3 influence on the intestines: glucomannan can affect the intestinal microflora, contributing to the growth of beneficial bacteria.
      5. 2. 1. 4 decrease in cholesterol: some studies show that glucomannan can reduce blood cholesterol.

   3. 1. 3 Research:

      2. 3. 1. 1 Efficiency in weight loss: some clinical studies have shown that glucomannan can help reduce weight in combination with diet and physical exercises.
      3. 3. 1. 2 The effect on blood sugar: glucomannan can help control blood sugar in people with diabetes.
      4. 3. 1. 3 side effects: the most common side effects are discomfort in the stomach, bloating, gas formation.
      5. 3. 1. 4 Recommendations for use: Glucomannan should be taken with a lot of water to avoid the risk of suffocation.

7. 2 Chitosan: mechanism of action, effectiveness, contraindications

   1. 2. 1 What is chitosan?: Chitosan is a polysaccharide obtained from crustacean shells.

   2. 2. 2 The mechanism of action:

      3. 2. 2. 1 Fat binding: chitosan is associated with fats in the digestive tract, forming a complex that is not absorbed into the bloodstream and removed from the body.
      4. 2. 2. 2 Decrease in fat absorption: chitosan reduces the amount of fats absorbed from food.

   3. 2. 3 Efficiency:

      3. 3. 1. 1 controversial results: The results of the efficiency of chitosan in weight loss are contradictory. Some studies show a slight weight loss, while others do not reveal a significant effect.
      4. 3. 1. 2 influence on cholesterol: chitosan can reduce blood cholesterol.

   4. 2. 4 Contraindications:

      3. 4. 1. 1 allergy to seafood: chitosan is contraindicated for people with allergies for seafood.
      4. 4. 1. 2 Pregnancy and breastfeeding: it is not recommended to take chitosan to pregnant and lactating women.
      5. 4. 1. 3 diseases of the gastrointestinal tract: you should take chitosan with caution to people with diseases of the gastrointestinal tract.

   5. 2. 5 Side effects:

      3. 5. 1. 1 discomfort in the stomach, bloating, gas formation, constipation.
      4. 5. 1. 2 Violation of the assimilation of fat -soluble vitamins (A, D, E, K).

8. 3 L-carnitine: role in metabolism, research, recommendations for the application

   1. 3. 1 What is L-carnitine?: L-carnitine is an amino acid that plays an important role in the metabolism of fats.

   2. 3. 2 Role in metabolism:

      4. 2. 1. 1 Transportation of fatty acids: L-carnitin transports fatty acids from cell cytoplasm to mitochondria, where they are used as a source of energy.
      5. 2. 1. 2 Participation in energy exchange: L-carnitine is involved in the process of beta-oxidation of fat, which is the main way to obtain energy from fats.

   3. 3. 3 Research:

      4. 3. 1. 1 Effectiveness in weight loss: the results of studies of the efficiency of L-carnitine in weight loss are contradictory. Some studies show a slight weight loss, especially in combination with physical exercises, while others do not reveal a significant effect.
      5. 3. 1. 2 influence on physical endurance: L-carnitine can improve physical endurance and reduce fatigue.

   4. 3. 4 Recommendations for use:

      4. 4. 1. 1 Dosage: The recommended dosage of L-carnitine is from 500 mg to 2 g per day.
      5. 4. 1. 2 reception time: L-carnitine is recommended to be taken before training or during meals.
      6. 4. 1. 3 Form of release: L-carnitine is available in various forms, including capsules, tablets, liquids and powders.

   5. 3. 5 Side effects:

      4. 5. 1. 1 discomfort in the stomach, nausea, vomiting, diarrhea.
      5. 5. 1. 2 Fish smell of the body (rarely).

9. 4 Green tea extract: antioxidant properties, influence on metabolism, research

   1. 4. 1 What is green tea extract?: Green tea extract is a concentrated source of polyphenols, especially catechins that have antioxidant properties.

   2. 4. 2 Antioxidant properties:

      5. 2. 1. 1 Cell protection from damage: catechins protect the body cells from damage caused by free radicals.
      6. 2. 1. 2 Reducing the risk of the development of diseases: antioxidants reduce the risk of chronic diseases such as cardiovascular diseases and cancer.

   3. 4. 3 Influence on metabolism:

      5. 3. 1. 1 Thermogenic effect: green tea extract can increase body temperature and accelerate metabolism, contributing to the burning of calories.
      6. 3. 1. 2 Improving fat oxidation: green tea extract can improve fat oxidation, contributing to their use as a source of energy.

   4. 4. 4 Research:

      5. 4. 1. 1 Efficiency in weight loss: some studies have shown that green tea extract can help reduce weight in combination with diet and physical exercises.
      6. 4. 1. 2 influence on cholesterol: green tea extract can reduce blood cholesterol.

   5. 4. 5 Side effects:

      5. 5. 1. 1 insomnia, anxiety, rapid heartbeat (due to caffeine content).
      6. 5. 1. 2 discomfort in the stomach.
      7. 5. 1. 3 Interaction with drugs: green tea extract can interact with some drugs.

10. 5 CLA (conjugated linoleic acid): effect on the composition of the body, research, safety

    1. 5. 1 What is Cla?: CLA (conjugated linoleic acid) is a group of isomers of linoleic acid contained in animal products.

    2. 5. 2 Influence on the composition of the body:

       6. 2. 1. 1 Reducing fat mass: it is assumed that CLA can help reduce the fat mass and increase muscle mass.
       7. 2. 1. 2 Improving insulin sensitivity: CLA can improve insulin sensitivity, which can be useful for people with diabetes.

    3. 5. 3 Research:

       6. 3. 1. 1 Efficiency in weight loss: the results of studies of CLA efficiency in weight loss are contradictory. Some studies show a slight weight loss, while others do not reveal a significant effect.
       7. 3. 1. 2 The effect on the composition of the body: CLA can have a slight effect on the composition of the body, reducing the fat mass and increasing muscle mass.

    4. 5. 4 Safety:

       6. 4. 1. 1 side effects: the most common side effects are discomfort in the stomach, nausea, diarrhea.
       7. 4. 1. 2 Long -term research: long -term CLA security studies are limited.

Section 3: Practical recommendations for the selection and use of dietary supplements for weight loss

11. 1 How to choose the right dietary supplement for weight loss: quality and safety criteria

    1. 1. 1 Reputation: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
    2. 1. 2 Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), which confirm the compliance of production standards and safety standards.
    3. 1. 3 Composition: Carefully study the composition of the dietary supplement, make sure that it contains ingredients whose effectiveness is proved by scientific research.
    4. 1. 4 Dosage: Make sure that the dosage of the ingredients corresponds to the recommended values.
    5. 1. 5 Lack of harmful additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
    6. 1. 6 Reviews: Read the reviews of other consumers about the dietary supplement to find out about their experience.
    7. 1. 7 Consultation with a doctor: Before taking dietary supplements, be sure to consult a doctor to exclude contraindications and possible risks.

12. 2 Rules for taking dietary supplement to achieve maximum effect and minimize risks

    1. 2. 1 Compliance with the dosage: Strictly observe the recommended dosage of the dietary supplement indicated on the package or prescribed by the doctor.
    2. 2. 2 Reception time: Take dietary supplements in accordance with recommendations for the reception time (before meals, during meals, after eating).
    3. 2. 3 Chop: Dimalize the dietary supplement with a sufficient amount of water (at least 200 ml) to ensure its proper assimilation.
    4. 2. 4 Do not combine with other dietary supplements without consulting a doctor: Do not take several dietary supplements for weight loss without consulting a doctor at the same time to avoid unwanted interactions.
    5. 2. 5 Compliance with diet and training mode: The reception of dietary supplements should be combined with a healthy diet and regular physical exercises.
    6. 2. 6 Control of side effects: Carefully follow your well -being and when side effects appear, immediately stop taking the dietary supplement and consult a doctor.
    7. 2. 7 Duration of admission: Do not take dietary supplements for weight loss for a long time without consulting a doctor.

13. 3 How to recognize poor -quality and fake dietary supplements: signs, precautions

    1. 3. 1 Low price: Too low price may indicate a fake.
    2. 3. 2 Lack of information about the manufacturer: Lack of information about the manufacturer or incomplete information may be a sign of poor -quality dietary supplements.
    3. 3. 3 The discrepancy of the packaging: The discrepancy between the packaging to the original product (poor print quality, spelling errors) may indicate a fake.
    4. 3. 4 Lack of certificates: The absence of quality certificates may indicate that the dietary supplement has not passed the necessary check.
    5. 3. 5 Unusual smell or taste: An unusual smell or taste of dietary supplements can be a sign that it is damaged or contains harmful substances.
    6. 3. 6 Acquisition in unreliable places: Do not buy dietary supplements in unreliable places (unlicensed shops, Internet sites with a dubious reputation).
    7. 3. 7 Checking the barcode: Check the Bad barcode on specialized sites to make sure of its authenticity.

14. 4 Assessment of the effectiveness of dietary supplements: how to understand whether dietary supplement works for you

    1. 4. 1 Regular weighing and measuring volumes: Weigify regularly and measure body volumes to track progress.
    2. 4. 2 Photos “before” and “after”: Take the photos “before” and “after” the start of the dietary supplement to visually evaluate the changes.
    3. 4. 3 Analysis of the composition of the body: Analysis of the composition of the body (measurement of the percentage of fat, muscle mass, water) using special devices.
    4. 4. 4 Assessment of appetite and feeling of satiety: Pay attention to the changes in appetite and a feeling of satiety after taking Bad.
    5. 4. 5 Assessment of overall well -being: Evaluate general well -being, energy level and mood.
    6. 4. 6 Keeping a diet and training diary: Keep a diet and training diary to track your progress and identify factors affecting the result.
    7. 4. 7 Comparison of the results with expectations: Compare the obtained results with expectations and evaluate how dietary supplement corresponds to the declared properties.

15. 5 Alternative methods of weight loss: integrated approach

    1. 5. 1 Diet: A balanced calorie shortage is the basis for weight loss.
    2. 5. 2 Exercise: Regular physical exercises help to burn calories, strengthen muscles and improve the general state of health.
    3. 5. 3 Psychological support: Psychological support can help cope with emotional overeating and increase motivation.
    4. 5. 4 Dream: A sufficient sleep (7-8 hours a day) is important for the regulation of hormones that affect appetite and metabolism.
    5. 5. 5 Stress management: Stress management using meditation, yoga or other methods can help prevent overeating caused by stress.
    6. 5. 6 Appeal to specialists: An appeal to a nutritionist, coach and psychologist can help develop an individual weight loss plan and get the necessary support.

Section 4: Prospects and ethical aspects of the use of dietary supplements for weight loss

16. 1 New developments and trends in the field of dietary supplements for weight loss

    1. 1. 1 Personalized dietary supplements: Development of dietary supplements taking into account individual genetic characteristics and needs of the body.
    2. 1. 2 Intestinal microbiots: Development of dietary supplements aimed at improving the composition of the intestinal microbiots and weight regulation.
    3. 1. 3 Dietary supplements using nanotechnologies: The use of nanotechnologies to increase bioavailability and effectiveness of dietary supplements.
    4. 1. 4 Development of new ingredients: Search and study of new ingredients with potential properties to reduce weight.
    5. 1. 5 Improving the safety of dietary supplements: Conducting additional research to assess the safety and efficiency of dietary supplements.

17. 2 Ethical issues related to the promotion and sale of dietary supplements for weight loss

    1. 2. 1 Inaccurate advertising: The use of inaccurate advertising, exaggerating the effectiveness of dietary supplements and misleading consumers.
    2. 2. 2 Operation of vulnerability: Operation of vulnerability of people suffering from excess weight, and the promise of a quick and easy solution to the problem.
    3. 2. 3 Lack of risk warnings: Insufficient informing of consumers about possible risks and side effects associated with the intake of dietary supplements.
    4. 2. 4 Consumer pressure: Providing pressure on the consumer in order to acquire dietary supplements.
    5. 2. 5 Violation of legislation: Violation of legislation in the field of advertising and the turnover of dietary supplements.

18. 3 The role of the state and public organizations in the regulation of the market of the baskets

    1. 3. 1 Strengthening quality control: Strengthening control over the quality of dietary supplements and compliance with production standards.
    2. 3. 2 Tighten the requirements for advertising: Tightening the requirements for advertising dietary supplements and a ban on false information.
    3. 3. 3 Information of the population: Conducting information campaigns to increase the knowledge of the population about risks and advantages of dietary supplements.
    4. 3. 4 Consumer protection: Ensuring consumer protection and the possibility of compensation in case of harm to health.
    5. 3. 5 Cooperation with manufacturers: Cooperation with dietary supplements to improve the quality and safety of products.

19. 4 Alternative approaches to excess weight: emphasis on health and long -term results

    1. 4. 1 Change in lifestyle: Implementation of healthy habits, such as proper nutrition, regular physical exercises, sufficient sleep and stress management.
    2. 4. 2 Conscious nutrition: Conscious nutrition, which involves an attentive attitude to the process of eating and taking into account hunger and saturation signals.
    3. 4. 3 Cognitive-behavioral therapy: Cognitive-behavioral therapy that helps to change unhealthy food habits and thoughts.
    4. 4. 4 Support for specialists: Appeal to a nutritionist, coach and psychologist to develop an individual plan to reduce weight and obtain the necessary support.
    5. 4. 5 Drug treatment: The use of drugs to reduce weight under the supervision of a doctor (in cases where it is necessary).

20. 5 The future of dietary dietary dietary supplements: a scientific approach and evidence base

    1. 5. 1 Strengthening scientific research: Conducting more large -scale and high -quality scientific research to assess the effectiveness and safety of dietary supplements.
    2. 5. 2 Development of new assessment methods: Development of new methods for evaluating the effectiveness of dietary supplements that take into account the individual characteristics of the body.
    3. 5. 3 Integration with traditional medicine: Integration of dietary supplements in complex treatment programs for obesity under the supervision of a doctor.
    4. 5. 4 The transparency of information: Ensuring transparency of information about the composition, efficiency and safety of dietary supplements.
    5. 5. 5 Increased liability of manufacturers: Improving the liability of manufacturers for the quality and safety of dietary supplements.