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Experts do not recommend most of those on the market for weight loss supplements, because their usefulness is uncertain, except that they are not tested for side effects and damage that can cause health. For example, such a supplement ephedra, which leads to heart attack and stroke.
But there are supplements that can actually help with weight loss and are safe for health. We present six of them:
- calcium
- fiber
- conjugated linoleic acid (CLA),
- green tea extract,
- substitutes for food
- orlistat.
Tip of the specialists is before you take a supplement to the advice of a doctor so that there is no harm in the individual case. Supplementation does not preclude the need to introduce a well planned schedule of eating and regular exercise are the main methods for reducing weight.
Calcium
We know that calcium is needed for strong bones, but also this mineral helps reduce fat while maintaining muscle.
Research results are conflicting, some found a link between use of calcium and weight loss, others - not.
Study of the American Association dietika shows that a better effect in diets aimed at weight reduction, including a low-fat products than taking calcium tablets. For this purpose it is necessary to eat three servings of yogurt or milk products a day.
Only another study in which women undergoing weight loss by taking 1 g of calcium daily, it appears that reduce more fat than women, placebo-makers.
Although in this study no difference was observed in reduced weight, the researchers suggest, however, favors the process of calcium loss.
According to another hypothesis, the scientists low fat products are more effects, probably because of the presence of other specific protein, magnesium and minerals in combination with calcium also have the desired effect.
Conjugated linoleic acid (CLA)
No matter how odd some types of fats help weight loss = This group includes conjugated linoleic acid, a fatty acid is a natural ingredient naturally found in dairy products and red meat.
From the results of clinical studies found that CLA helps reduce body fat and muscle formation. The additive effect was observed in a group of overweight people, they take 3.2 g of acid every day for six months. At the end of the period, it appears that they have lost more.
Conjugated linoleic acid, however there are some side effects - irritates the stomach, causing diarrhea and vomiting.
Fibers
If you wish to lose weight is appropriate to eat more fiber, which create a sense of satiety. This reduces the amount of food absorbed.
Recent study demonstrated that overweight and obese who take fiber supplementation daily feel less hungry after eating than makers placebo. This is sufficient fiber to be used in dietary regimes in order to reduce weight.
According to nutritionists foods that are processed for longer suppress appetite in the stomach for a longer period. Suitable bran cereals (wheat, oat), but expert advice, they are taken in moderation, not to gut load.
If you decide to take fiber, they must be added to the dietary regimen gradually. Acceptance of sufficient fluids is mandatory conditions against constipation by eating bran.
National Academy of Sciences, Institute of Medicine recommend that men in the U.S. before the age of 50 to take in 38 grams of fiber per day, while those over 50 years in 30 women on the recommended quantity is respectively 25 and '21
Half the recommended amount is usually supplied with the diet.
Green tea extract
It is known that green tea contains antioxidants. Substances contained in the leaves in addition help the weight loss process.
Although no data are available from studies of people who can demonstrate the effectiveness of the extract for weight loss experts believe that regular consumption accelerates its weakening by regulating energy processes in the body. Substances that help in weight loss green tea are katekini, caffeine and teanin.
Not all studies have obtained results which confirm the effect of green tea, but a recent show that his daily intake helps women and obese men to lose weight and their body mass index.
Green tea extract useful for their property to reduce the danger of white fat in the body is disposing of the abdominal wall, the presence of which is associated with increased risk of heart attack. Moreover, the extract has a positive effect on high blood pressure and bad cholesterol.
Proteins
Experts are unanimous - Proteins are nutrients with which to falter, but act if their intake is controlled. This means that proteins that absorb at breakfast and lunch should be measured. It is necessary to include enough fresh fruit. Total intake of food should amount to 500 calories.
The success of this diet is guaranteed, but is achieved slowly and gradually. The benefit is that it teaches people to enjoy their food, carefully selected products.
Orlistat
Orlistatat actually a drug rather than additive, but pharmaceutical products containing it are available in pharmacies without a prescription.
This product blocks 25% of ingested fat before being absorbed by the body. The drug is as effective as dietary or sports, but there are unpleasant side effects, which requires consideration of the product as directed. Although he accepts the consumption of fatty foods should be reduced to minimize the potential risk of side effects such as flatulence and anal leakage.
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When choosing supplements to help weight loss process necessarily tell about product quality, contraindications, side effects, harmful substances. Quality product has been tested in clinical studies so chetazi information should be mentioned in the leaflet. If necessary, use other sources of information. Products containing high doses of caffeine affect the heart, and accelerate its rate increase blood pressure and therefore should be avoided by people prone to them.
