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The market for weight loss supplements is huge, for a reason.
There is a lot of demand.
The truth is, unfortunately, there is no miracle product for losing weight.
There is no pill that will make you lose 5kg in 1 week, and no shake that will train for you.
So what's this about 5-HTP?
There is no miracle supplement, but there are good products that can help you. And less good ones too, like the CLAN, which do little or nothing.
5-HTP belongs to the first category, and in this article you will understand why
How do you lose weight?
Before thinking about supplements, you should know how to lose weight, because no supplement alone will do it for you.
The opposite of losing weight is putting on weight, but what is the big difference between them?
What is it that causes a person to gain weight, or instead, to get thin?
A person who eats more calories than he burns will put on weight.
A person who consumes less calories than those he spends will lose weight.
Isto é o básico da perda de peso e fat.
Any diet for weight loss follows this principle, however strange it may be.
So what does this have to do with the best weight loss supplement.
The best weight loss supplement
It is important to take into account how to lose weight, and only afterwards, define which is the best weight loss supplement.
When someone is looking for a product of this type, they are looking for something that, by taking it, reduces weight and fat directly.
Unfortunately, there is no really effective supplement in this task, so we have chosen a different approach.
To lose weight you need less calories, and to reduce calories, you need to eat less, or eat better.
Instead of a supplement that in theory burns fat directly, how about one that helps with calorie control?
5-HTP is a very interesting and little known amino acid. It doesn't burn fat directly, but it helps a lot in the process.
When trying to lose weight, carbohydrates are usually reduced.
This together with the reduction of calories brings some problems, such as irritability, difficulties in falling asleep and the desire to eat, especially sweets.
Have you been through this?
This is partly because carbohydrates are essential for Tryptophan - an essential amino acid - to be transformed into Serotonin.
The more you reduce your carbohydrates, the more likely you are to lower your levels of this neurotransmitter, and the stress that your body will be subjected to while trying to lose weight doesn't help either.
THE Serotonin it is known for its importance for good mood and good mood, but it also plays an essential role in appetite and sleep.
5-HTP is converted to Serotonin, and unlike Tryptophan, it does not share the same absorption problems in relation to carbohydrates.
What does this mean in practice?
In practice you will have three essential benefits, which are basically interconnected.
First, it will make it easier for you to eat fewer calories by increasing satiety.
But not only.
When you sleep better, you will achieve a better recovery, and as sleep deprivation is associated with weight gain, it will help your weight loss goal.
In fact, according to this study, a sleepless night is enough for ghrelin levels to rise, and the higher levels of this hormone are present, the more hungry you will feel.
Finally, if you feel miserable and in a bad mood, not only will it be more difficult to follow your weight loss program, but you are likely to cheat. And annoy some people too.
A positive attitude will help you to actually lose weight, successfully, and without giving up halfway through.
No, 5-HTP was not chosen as a chute, and it's not just theory. There are some studies that look at its effectiveness in weight loss.
Here are two interesting ones that demonstrate their results in practice, and above all, in humans.
You will find the references for each one at the end of the article.
Less weight, (up to) without diet
A group of twenty obese people was selected, in which half of them received 5-HTP supplementation, and the other half did not.
The study was divided into two phases.
In the first phase, none of the groups followed any diet for six weeks.
In the second phase, a specific and similar diet was recommended for both groups.
There was a significant weight loss in the group that used 5-HTP, not only during the diet phase, but also in the first phase, without diet.
In addition, this group not only ended up eating less carbohydrates, but also felt satiated earlier at meals.
5-HTP and the brain
This year a very interesting study was published, involving 14 healthy participants, and analyzed whether 5-HTP influenced or not the brain's response to food.
Half of the group received a 5-HTP supplement, while the other half Vitamin C.
Not only did 5-HTP influence areas of the brain that regulate appetite, but it also promoted greater control and evaluation of the food eaten.
The conclusion of the study was simple.
"This supplementation promoted behaviors that lead to a healthy body weight, and a preference for foods rich in protein."
How should I take it?
5-HTP should be taken about 30 minutes before meals and / or before bed, as it can make you sleepy.
It should be taken on an empty stomach, or close to it, and the doses vary between 200mg to 400mg per day.
Start with as little as possible to see your response to this supplement, and only then, if necessary, should you increase the dose.
50 / 100mg before bed to start is a good starting point.
Attention, these recommendations are for healthy people. If you have any health problems, or especially if you are taking any type of medication, you should consult your doctor.
Finally, it is not a good idea to take this supplement forever, and you may need to use L-Tyrosine if you intend to use it in the long term to avoid imbalances.
Where to buy?
There are several 5-HTP supplements on the market, but here is a suggestion for a good Myprotein product.
Myprotein's 5-HTP has an excellent quality / price ratio, with a cost of € 0.15 per capsule.
Caffeine is a classic in weight loss supplements, and with good reason.
There are three reasons for using caffeine specifically at this stage.
Aumenta ligeiramente o metabolismo, ajuda um pouco com o apetite e dá energia.
The direct increase in metabolism is not very significant, as you would expect, and the greatest impact is on people who do not usually use it.
It can help control your appetite, but the most important thing is the increase in energy, which in this type of diets, usually goes down.
By being able to maintain energy levels, you get better training, and thus, better results.
But not only.
Maintaining energy levels during the day is also important, since if you feel less energetic, the tendency is to stay at home watching a series instead of going for a walk.
Or go by car to a place you usually go on foot.
This will make you burn fewer calories in your daily life, which is obviously something you don't want.
Attention, this does not mean that it makes sense to take a shower of coffee, and you should adapt the dose to your tolerance.
5-HTP does not work miracles, but it is probably the most interesting supplement on the market for losing weight.
The most important thing is, and always will be, food.
As a matter of fact, as you may have noticed, the biggest asset of this supplement is helping you to follow a good diet, since it acts in the main difficulties that appear in a hypocaloric diet.
Appetite, sleep and mood.
This is what makes it a valuable ally at this stage, and the reason why we consider it the best supplement for those who want to lose weight.
If you add Caffeine, you will have a very effective and economical pair to help you lose weight and burn fat.
Deixa a tua opinião nos comentários em baixo se já o experimentaste, ou se preferes outro suplemento, não guardes segredo e diz-nos qual é!
Here are some articles that can be useful if you are trying to lose weight and fat.
- What to eat to lose fat.
- How to make your diet easier to follow.
- How many calories to eat to lose weight.
- How to diet to lose fat without starving.
- What is the best type of cardio?