Vitamins and minerals can help with weight loss. A slender figure is not only attractive, but also allows you to stay he althy for many years. When choosing vitamins for weight loss, you should know which ones will help fight obesity and overweight.
Why are vitamins important for weight loss?
There are vitamins that can have an indirect effect on weight loss. But, starting a diet for weight loss, first of all, you should remember the principles of rational nutrition. Using only mineral and vitamin supplements for weight loss will prevent you from losing those extra pounds.
First of all, you should remember that every diet should be accompanied by regular exercise, which will allow you to burn extra calories, speed up your metabolism and positively affect your condition and mood. It is important to take the correct amount of liquid. It is recommended to drink about two liters per day, preferably pure water. Regular drinking will help maintainproper hydration of the body, reduce hunger and improve intestinal motility.
To prevent vitamin and other nutrient deficiencies, any diet lasting more than two weeks should provide at least 1200 kcal for women and 1500 kcal for men. Always try to diversify the diet, which will provide the necessary nutrients to the body. Another important element of the diet is the content in it of the correct amount of protein, which should fluctuate between 0.8-1.5 g / kg of body weight.
You also need to eat regularly, do not eat at night and avoid large meals in the afternoon. When shedding extra pounds, you should eat a large amount of fiber, which enhances the feeling of satiety and regulates the proper functioning of the intestines. Dietary fiber further normalizes blood sugar levels, so you don't experience the sudden feeling of hunger associated with a secondary release of insulin into the bloodstream during meals.
Vitamins from group B
The B group of vitamins includes several compounds that are characterized by a similar structure and effect on metabolism. They are involved in most biochemical processes in the body. Their shortcomings are mainly related to the malfunctioning of the nervous and hematopoietic systems and pathological skin lesions.
Compounds from the group of vitamins B ensure the proper use of energy by the cells of the body. With rational consumption of calories provided by food, the body does notexposed to the deposition of energy reserves in the form of unnecessary fats. Some B vitamins are responsible for the proper production of thyroid hormones.
Their deficiencies can lead to a decrease in metabolic rate. It, in turn, contributes to an increase in body weight due to the deposition of adipose tissue from unused energy by the body.
Iodine and weight loss
Iodine is a micronutrient found mainly in marine products. In the human body, 80% of iodine is collected in the thyroid gland. It is used to produce hormones that play an important role in controlling metabolism and the process of thermogenesis.
Iodine deficiency causes abnormal thyroid function associated with symptoms of hypothyroidism. These conditions are associated with a decrease in the rate of basic biochemical processes, which contributes to the accumulation of adipose tissue in the body. In contrast, the state of hyperthyroidism usually results in weight loss due to an accelerated metabolism. Sufficient intake of iodine is recommended when using weight loss diets.
It increases the process of thermogenesis, during which the body consumes a lot of energy from food, and also speeds up the metabolism and makes it easier to get rid of extra pounds. The largest amount of iodine is found in marine fish, seafood and algae.
Chromium and weight loss
Many studies confirm the positive effect of chromium on the process of losing weight. It has a constructive effect onmetabolic rate, stimulating insulin secretion and increasing the sensitivity of receptors. Due to the proper function of insulin, sugar is transferred from the blood to the cells, giving them the energy to work further.
Chromium also lowers cholesterol levels, and increased normal insulin secretion is thought to cause high levels of serotonin at the nerve synapses, which helps reduce hunger. Therefore, taking vitamins with chromium for weight loss is useful.
Reduced concentration of this element was found in people with impaired insulin secretion. This confirms the fact that appropriate concentrations of this compound have a positive effect on carbohydrate metabolism.
Inositol and choline
In addition to weight loss vitamins, take inositol and choline. They are very useful in the fight against excess weight. These are compounds classified as vitamin-like substances. They are mainly responsible for the correct transmission of nerve impulses, regulate the necessary level of cholesterol in the blood and have a positive effect on fat metabolism.
Popular over-the-counter vitamins for weight loss contain both choline and inositol. Until now, no positive effect on increasing the rate of fat burning has been officially confirmed, therefore it is not recommended to use this type of supplement as the only form of diet for weight loss.
Vitamin D
Vitamin D in the body plays the role of a prohormone, which as a resultmetabolic transformations turns into a biologically active form.
It can form in the body when human skin is exposed to sunlight. The main role of vitamin D is to help in the absorption of calcium and phosphorus from food, which are building blocks for the skeletal system. It affects overall he alth and mood. Vitamin D is also an excellent weight loss aid.
To lose those extra pounds and maintain a flawless figure, you still need to use the right diet and exercise. However, if you consume more foods rich in this compound, this can be an additional support in the fight against unnecessary kilograms.
How does it work? Vitamin D helps receptors in the brain control appetite and suppress hunger pangs. It increases serotonin levels, which has a positive effect on mood. In addition, vitamin D helps absorb calcium from food. Calcium deficiency can increase the enzyme that converts calories into fat in the body.
Studies on obese women have shown that when taking 1200 mg of calcium per day, they lose 6 kilograms more, unlike those who do not care about the content of this element in the diet. Therefore, it is worth taking care of sufficient intake of vitamin D in the body, as it helps to absorb calcium from food.
Sources of Vitamin D
The easiest way to synthesize vitamin D in the body is to sunbathe. However, this is not always possible, especially since clothing andsunscreens do not let in sunlight, so vitamin D is not produced in the skin. In addition, in our climate, the sun of appropriate intensity occurs only in summer, and in other seasons it is much less.
When it comes to food, the best sources of vitamin D are fatty marine fish such as halibut, herring, salmon, tuna, cod or swordfish, and fish oil. In other foods, this compound is present in trace amounts unless added to the manufacturing process (such as fortified dairy products or fats such as margarine).
In case of low intake of foods rich in vitamin D, you can use vitamin D supplements available in pharmacies. It is recommended to take 10 micrograms of this active substance per day (the norm for adults).
A small amount of sunlight and a regular intake of fish or fish oil will certainly allow you to cover your daily requirement for this vitamin. Supplements with it should be included in the autumn-winter period, when the intensity of the sun is less, and therefore its synthesis in the skin practically does not occur.
List of inexpensive vitamins for weight loss
- "Vitrum" is a good nutritional supplement, which contains 13 vitamins and 17 minerals necessary for the body. The tool accelerates the metabolism and breakdown of carbohydrates. This vitamin complex should not be taken with gout, diabetes and kidney disease. The price of the drug is about 500-700 rubles.
- "Centrum" is an excellent vitamina complex that helps speed up the body's metabolism during a diet. It contains vitamins of groups B, E and D, and useful elements such as zinc, iodine, chromium and others. The drug is sold in pharmacies within 500 rubles.
- "Aevit" - refers to the most inexpensive, but effective vitamins for weight loss. The complex includes compounds A and E and essential minerals. Cost up to 150 rubles.
- "Fish oil" - helps speed up the metabolism. It is recommended to people on a diet, and playing sports. Price range - from 50 to 1000 rubles.
When choosing vitamins for weight loss, you should not be guided by the principle that the more expensive, the better. Although the above drugs differ in price, they differ insignificantly in the content of the components.
Dietary supplements and fat burners
Fat burners that include vitamins and minerals include:
- "Turboslim".
- "Alphabet Diet".
- "Megaslim".
- "Selmevit".
- "SlimQuick".
- "Tru Hoodia".
- "Now Foods".
- "Life Extension".
- "Natrol".
- "Top Secret Nutrition".
- "LipoDenX with Carnitine".
Japanese dietary supplements
Persons who find it difficult to part with excess weight can try Japanese dietary supplements in action. According to numerous reviews, vitamins for weight loss from Japan activate the fat burning process, also affectnormalization of the proper functioning of all body systems. They contain not only vitamin and mineral compounds, but also flavonoids and organic acids.
Pharmacological companies leading in the production of Japanese dietary supplements are:
- Minami.
- Asahi.
- Fine.
- Be-max.
- DHC.
- JBP.
- Orihiro.
They produce effective drugs that differ in price and composition.
How to take?
Vitamins for weight loss should be taken with caution, only following the instructions of the drug correctly will allow you to achieve the desired results.
Many people make the mistake of taking more vitamins than the instructions say. Failure to comply with the dosage may lead to undesirable he alth effects.
If there are two or more different tablets in a package of a multivitamin complex, they must be taken separately, at different times of the day, as they may contain mutually exclusive compounds.
If the complex includes a certain compound, then you do not need to take it also in the form of a single drug separately. So you can easily overdose the daily norm of the concert component.
What vitamins to take when losing weight on various diets?
With a strict diet, the body does not receive the necessary nutrients. With a restriction in food, it is necessary to properly supplement with vitamindiet complexes. Consider what vitamins to drink when losing weight on different types of strict diets:
- Protein diet. Vegetable and cereal products are excluded from the menu. This affects the he alth of the body as a whole. Kidney problems may occur. Therefore, when choosing a diet, it is necessary to consult a dietitian. People on a protein diet are often deficient in vitamin C. For the body to function properly, it is also necessary to supplement the diet with bran, which is rich in fiber.
- Vegetarian diet. Vegetarians should take vitamin A, B, and E complexes. These are found in meat, liver, and offal, which are excluded from the vegetarian menu.
- Low fat diet. With insufficient consumption of fats, the body's immunity suffers, the skin becomes dull and flabby. A low-fat diet requires an additional intake of omega acids.
Reviews
According to the numerous reviews about vitamins for weight loss in the media, we can conclude: if you take only dietary supplements and do nothing else, unfortunately, you won’t be able to lose weight. You need to adjust your diet, reduce your calorie intake and start exercising. Without these manipulations, the desired effect is difficult to achieve. Vitamins for weight loss really help to lose weight faster only if the above conditions are met.
