The holidays are a time for friends and family to gather together and enjoy festive meals. It is a time for different celebrations and get-togethers that often includes indulging in delicious food. From traditional family recipes to decadent desserts, the holidays are the perfect time to share special dishes with friends and family.
But all these holiday feasts could possibly lead to weight gain. How can we lose all the gains from the holiday? We might want to consider the natural way – taking dietary supplements. In this article, we list down the three dietary supplements with their possible side effects that can help manage weight loss.
All about dietary supplements
Dietary supplements are a growing trend in the health and wellness world today, with many people turning to them to improve their health and overall well-being. Dietary supplements come in a variety of forms, from vitamins, minerals, and herbs to proteins, amino acids, and fatty acids. They are designed to supplement the diet by providing additional nutrients that may not be available in food sources.
Supplements are ingested and come in many forms, including tablets, capsules, soft gels, gel caps, powders, bars, gummies, and liquids. Some of the most popular supplements claim to improve nutrition, boost energy, build muscle or burn fat.
Three Dietary Supplements for Weight Loss
1. Glucomannan
Glucomannan is a dietary fibre derived from the root of the konjac plant, also known as Amorphophallus konjac. This plant is native to parts of Asia and is widely used as a food additive due to its thickening and gelling properties. Glucomannan is composed of a type of carbohydrate known as a polysaccharide, consisting of many monosaccharide units bonded together. This dietary fibre has been shown to have numerous health benefits, from aiding in weight and cholesterol management to helping manage blood sugar levels.
Glucomannan is considered to be a soluble fibre, which means that it is able to absorb water and form a gel-like substance in the small intestine. This gel-like substance helps slow down the absorption of carbohydrates and fats. As a result, it can help promote a feeling of fullness, reduce appetite, and aid in weight loss.
Possible side effect/s: Glucomannan can cause bloating and gas, and is not recommended for people with gut or oesophagal disorders.
2. Caffeine
Caffeine is a stimulant that can help to increase alertness and energy levels. It works by stimulating the central nervous system and blocking adenosine receptors, which can make you feel more alert and less tired. It also has thermogenic properties, which means it can increase the body’s internal temperature and in turn, increase metabolism. It is found naturally in coffee, green tea, and dark chocolate and is added to many processed foods and beverages.
In terms of its potential to promote weight loss, most studies show that caffeine can also help to increase fat burning and reduce appetite. This is because it can help to increase the body’s metabolism and reduce hunger.
Possible side effect/s: High consumption of caffeine can bring nervousness, jitteriness, or anxiety. Caffeine is a stimulant, which means it can activate the body’s fight-or-flight response, leading to increased levels of stress hormones. This can cause feelings of unease and make it difficult to concentrate. Caffeine can cause digestive upset, including nausea, stomach cramps, and diarrhoea. This can be uncomfortable and can even interfere with weight loss if it leads to a decreased appetite.
3. Green Tea Extract
Green tea extract is a dietary supplement made from the leaves of Camellia sinensis, a plant native to China and India. It is available in several forms, including capsules, powders, and liquid extracts.
Supplements made from green tea extract are now one of the most common ingredients in weight loss or fat-burning supplements. A number of studies have looked at the effects of green tea extract on weight loss, with results showing that it may help to reduce body fat, improve body composition, and increase the number of calories burned What happens is, green tea extracts can raise one’s metabolic rate, so they burn more calories.
In addition, green tea extract is also rich in catechins and contains a decent amount of caffeine. The combination of these ingredients (caffeine and green tea extract) is what makes green tea extract’s modest weight loss properties.
Possible side effect/s: Despite this amazing benefit, doctors are raising their warning against large dosages of green tree extracts. There have been reports of serious liver damage in people who used green tea supplements.
Conclusion
When considering dietary supplements, it is important to understand the composition and safety of each product. It is also vital to understand the recommended dosage, as well as the potential side effects. Researching any potential interactions between dietary supplements and any medications or medical conditions can avoid any risks and complications to happen and achieve the desired results and effectiveness.
