Thermogenic supplements: understand what they are and what they are for

Products that promise to speed up the metabolism have reduced effectiveness based on the time of use

The weight loss process is complex and, despite what many think, involves a series of problems in addition to physical exercise, such as nutrition, the main ally for those who want to lose weight and keep their body healthy. This is because to eliminate the measures it is not enough to spend hours in the gym training, it is also essential to maintain a regulated diet.

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However, to speed up this process, many people have adhered to thermogenic supplements, also known for their promise to speed up the metabolism and increase the speed of weight loss, but what many of them ignore is whether these substances alone lead to weight loss. of weight. .

Thermogenics in the slimming process

A thermogenic supplement is not likely to be effective enough to lead to slimming. “The essential for healthy weight loss is the combination of food with regular exercise to achieve effective and sustainable results,” says nutritionist and sports doctor, Eduardo Rauen, one of the founders of healthtech Liti Saúde

He also explains that thermogenics shouldn’t be considered a magic bullet for weight loss. “Thermogenic is a supplement that contains stimulants in its composition, such as caffeine and green tea. These, when metabolized by the body, generate an increase in thermogenesis (a process that converts calories into thermal energy, releasing heat), but this increase does not last longer than time.” In theory it seems interesting, but today we know that the body adapts to the effects of thermogenics and, therefore, the effectiveness for weight loss is reduced.

Supplement side effects

You also need to be careful when using thermogenics, as they can trigger some side effects such as:

• Insomnia;
• Irritability;
• tremors;
• palpitations
• Gastrointestinal disorders;
• Dependence.

Tips to speed up your metabolism

Foods rich in caffeine (coffee, green tea and their derivatives), cinnamon and peppers, have the theoretical ability to increase metabolism. But, with the time of consumption, the effects are fought by the body itself, which tries to maintain the energy balance between what we eat and what we spend. It is usually these compounds that are found in some thermogenic products.

Invest in protein

A suggestion of food that can help in the improvement of metabolism they are proteins, as they consume more energy (calories) from our body to be digested than carbohydrates, especially the simple ones (white flour and sugar which are present, for example, in pasta and biscuits).

Furthermore, the impact of protein consumption is also linked to the fact that it favors the increase in muscle mass. Muscle is an active tissue that requires energy to maintain and therefore increases our basal metabolic rate.

The ideal when it comes to food is to understand how your body responds to different combinations of macronutrients throughout the day, as this is how your metabolism will be able to perform at its best.

do bodybuilding

Increasing muscle mass increases the body’s total caloric expenditure, in other words, the more muscle mass, the higher the metabolic rate. Regularly performing muscle resistance exercises is best. Thermogenics can be considered, depending on the case, part of a global approach together with the maintenance of healthy eating habits and the regular practice of physical exercises.

consult an expert

People with heart problems, high blood pressure, sleep disorders, anxiety, history of seizures or other pre-existing medical conditions should always consult a physician before using any supplement. “Monitoring by a qualified professional is essential for the prescription to be carried out correctly, taking into account your health history, your body composition and your goals,” concludes Eduardo Rauen.

by Alexandra Paris

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.