Three effective fat loss supplements
Com a quantidade de suplementos que existe para perder fat, é difícil escolher aqueles que realmente trazem algum beneficio.
Escolhemos três suplementos com uma boa relação preço/benefício para te ajudarem a atingir os teus objetivos, seja através do aumento de energia, da redução do apetite ou no aumento do metabolismo.
The famous Fat-Burners were not included, as in addition to the fact that the formulas are constantly changing, many of the ingredients used do not have studies to prove their effectiveness.
We will then present the chosen three.
Tyrosine / Tyrosine is a non-essential amino acid, essential for the production of catecholamines dopamine and norepinephrine.
It is also a precursor of thyroid hormones, thyroxine (T4) and triiodothyronine (T3).
Being a precursor amino acid of both dopamine and norepinephrine, one of the main effects for those looking to lose fat is the increase in energy levels, usually lower in diets hypocaloric, and concentration levels.
It proved to be effective both physically and mentally in situations of stress and in reducing fatigue. (1)
It is also possible to have a slight appetite suppression with this supplement, since the increase in catecholamines can have this effect.
In addition, Tyrosine, being a precursor of thyroid hormones, can optimize the metabolism of nutrients in case of deficiency, leading to a higher consumption of calories by the body.
Tyrosine works very well in conjunction with caffeine, increasing its effectiveness.
Recommended dose: Between 500mg to 1.5g before training, start with the smallest dose and increase if necessary.
5-HTP means 5-hydroxytryptophan, or also known as oxytriptan.
It is an amino acid and is a precursor of serotonin, being effective in increasing the levels of this neurotransmitter.
Bearing in mind that the 5-HTP's mechanism of operation is simply based on the increase in serotonin, it is important to know the role of this neurotransmitter and what its functions are.
Serotonin is responsible for regulating various functions in the body, from sleep to appetite and going through well-being.
Low levels of serotonin are associated with depression, insomnia and so-called “cravings”, that is, an above average desire to eat sweets.
5-HTP works by increasing this neurotransmitter, being a useful tool in diets for weight loss, since promotes satiety, and it becomes easier to control the food that is consumed (2) (3) (4).
In other words, it is easier to follow the diet without slipping because 5-HTP reduces your appetite.
In addition, diets hypocaloric they are associated with mood swings and sometimes difficulty falling asleep. This supplement, by promoting the increase in serotonin levels, manages to maintain a more stable mood, a feeling of relaxation that can help to fight insomnia and general well-being.
Recommended dose: Between 50mg to 100mg 30 minutes before the main meals, start with the lower dose and increase if necessary up to a maximum of 300mg per day.
Caffeine is an alkaloid in the xanthine group, and we all know it from difficult mornings or long nights to keep us awake, but it can also help us when our goal is to lose fat.
The three main benefits are:
Increased energy and concentration
Whether before training to increase performance or in the middle of the day when sleep strikes, caffeine removes drowsiness and promotes an active lifestyle, leading to burning more calories than those burned if we chose to take a nap.
Furthermore, by increasing energy and concentration levels, it leads to better performance in training and consequently better results.
Caffeine has a thermogenic effect and promotes an increase in metabolism, leading to burning more calories both at rest and during exercise (5).
Although caffeine slightly reduces appetite, helping to follow a diet hypocaloric where hunger normally becomes one of the main enemies.
Together with Tyrosine this effect becomes much more evident, and leads to greater control not only of the quantity, but also of the quality of the food eaten.
Recommended dose: If you have never drank coffee in your life, or are not used to it, start with 50mg to 100mg before training, but if you are already used to 200mg coffee it is usually the ideal dose.
Meetings available on here, or at the nearest cafe.
Two amino acids and the most well-known, studied and used stimulant in the world.
These were our three choices, no dark ingredients, no magic tricks, just little energy aids, appetite control and increased fat burning.
Needless to say, don't expect miracles, and without a good diet and training, you might as well leave supplements aside, as they won't have much of an impact.
On the other hand, if you use them in conjunction with a good fat burning plan, they will be good allies to achieve your goals.
(1) Deijen JB, Wientjes CJ, Vullinghs HF, Cloin PA, Langefeld JJ. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull. 1999 Jan 15; 48 (2): 203-9.
(2) Ceci F, Cangiano C, Cairella M, Cascino A, Del Ben M, Muscaritoli M, Sibilia L, Rossi Fanelli F. The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. J Neural Transm. 1989; 76 (2): 109-17.
(3) Cangiano C, Ceci F, Cascino A, Del Ben M, Laviano A, Muscaritoli M, Antonucci F, Rossi-Fanelli F. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr. 1992 Nov; 56 (5): 863-7.
(4) Cangiano C, Laviano A, Del Ben M, Preziosa I, Angelico F, Cascino A, Rossi-Fanelli F. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. Int J Obes Report Metab Disord. 1998 Jul; 22 (7): 648-54.
(5) Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990 May; 51 (5): 759-67.