Find out how to obtain consistent results through the synergy between nutrology, training and diet
Integration is one of the strategies, but without food adaptation and physical activity, it does not generate results
Creatine, serum protein, caffeine, albumin, green tea and many others. These are some of the well -known supplements and used in weight loss processes. But what is the relationship between supplementation and weight loss? This is a question that should be within the reach of all those who use these substances. For this reason, the doctor specialized in weight loss and nutrology, Dr. Thiago Viana, clarifies some of these doubts.
“Firstly, it is important to know that weight loss occurs when there is a calorie deficit, that is, when you spend more energy than consumes. And that supplements can be allied in the weight loss process, but they are not the basis of the result”, says Dr. Viana, which underlines that the supplements are divided into categories and everyone has their own specification for weight loss.
Greet
Within the weight loss process, integration is one of the strategies and enters support. They can help control the appetite, improve training performance, preserve lean mass and optimize the metabolism. But alone, without food adaptation and physical activity, they do not generate significant results. Muscle mass gain is fundamental in the process of healthy weight loss.
“This is because the muscle is metabolically active, that is, the more lean mass, the greater the calorie expenditure to rest.
Creatine also underlines as a great ally in this process, as it is one of the most studied and safe supplements. “His main advantage is the increase in strength and performance in high intensity exercises, such as bodybuilding. This indirectly helps muscle mass gain and, consequently, in weight loss”, confirms the doctor, who also explains that his benefits go beyond the loss of fat and have shown neurological benefits.
“Creatine can improve cognitive functions, help in mental effort and even have protective effects on neurodegenerative diseases such as Parkinson’s and Alzheimer’s. It has also been studied as a support in mood and mental health.”
Most suitable supplements for weight loss
Dr. Viana lists five supplements who have evidence to help the loss of fat. See below:
- Caffeine: It improves concentration, arrangement and can increase energy expenditure.
- Green tea (catechin extract): It has a slight thermogenic effect.
- Protein (like milk serum protein): It helps in satiety and preserving muscle mass.
- L-carnitine: It has a questionable action, but it can have a light effect as an adjuvant.
- 5-HTP: It can help control the anxiety and consumption of binges in some cases.
Contraindications
But it is worth remembering that supplements are not suitable for everyone and have a certain risk if consumed arbitrary. “Some people have specific contraindications, including hypertensive, inclined and renal or liver problems. For this group, use should only be with medical advice,” recommends the doctor.
It also highlights which adverse effects can cause. “Hypercaloric are rich in calories and, if used in excess, they can generate a gain of fat. Slipposa vitamins (A, de, K), if used in excessive doses, can overload the liver. And the thermogenic used in high doses and caffeine can generate insomnia, anxiety and tachycardy hormone”, concludes Viana.
Source: Terra
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