In search of the magic supplement to lose weight?
If you are, you don't need to look any further, he (no) is here.
The market for slimming supplements is huge for a reason.
There's a lot of demand.
The truth is that, unfortunately, there is no miracle product to lose weight.
There's no pill that can make you lose 5kg in a week, and no shake that's going to 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 too, like cla, that little or nothing do.
5-HTP belongs to the first category, and in this article you'll understand why.
How do you lose weight?
Before you think about supplements, you might want to know how to lose weight, because no supplement alone is going to do it for you.
The opposite of losing weight is getting fat, but what's the big difference between them?
What makes a person fat, or instead lose weight?
A person who eats more calories than those who burns will get fat.
A person who eats fewer calories than the ones he spends will lose weight.
This is the basics of weight and fat loss.
Any diet for weight loss follows this principle, however strange it may be.
So what does this have to do with the best slimming supplement?
The best slimming supplement
It is important to take into account how you lose weight, only later, to define what is the best supplement to lose weight.
When someone is looking for such a product, they are looking for something that, when taking, reduces weight and fat directly.
Unfortunately, there is no really effective add-in in this task, so we have chosen a different approach.
To lose weight you need fewer 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 in calorie control?
5-HTP is a very interesting, and little-known amino acid. It does not burn fat directly, but helps a lot in the process.
When you try to lose weight, you usually reduce carbohydrates.
This in conjunction with reducing calories brings some problems such as irritability, difficulties in falling asleep and 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 turned into Serotonin.
The more you reduce carbohydrates, the more likely you are to lower your levels of this neurotransmitter, and the stress your body will be subjected to while trying to lose weight doesn't help either.
Serotonin 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 ingira you to intake fewer calories by increasing satiety.
But not only that.
By sleeping better, you'll get a better recovery, and since sleep deprivation is associated with weight gain, it will help you lose weight.
In fact, according to this study, it only takes one night to sleep badly for ghrelin levels to rise, and the higher levels of this hormone are present, the hungrier you will feel.
Finally, if you feel miserable and in a bad mood, not only will it be harder to follow your weight loss program, but you're likely to do some cheating. And some people off too.
A positive attitude will help you actually lose weight, successfully, and without giving up in the middle.
No, 5-HTP wasn't picked for the gutter, and it's not just theory. There are some studies that analyze its effectiveness in weight loss.
Here are two interesting ones that demonstrate their results in practice, and above all, in humans.
You can find the references for each at the end of the article.
Less weight, (even) without diet
A group of twenty obese people were 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 fewer carbohydrates, but felt sated earlier at meals.
The 5-HTP and the brain
This year a very interesting study was published, which included 14 healthy participants, and analyzed whether or not 5-HTP influenced the brain's response to food.
Half of the group received a 5-HTP supplement, while the other half vitamin C.
Not only has 5-HTP influenced areas of the brain that regulate appetite, but it has also promoted greater control and evaluation of ingested foods.
The conclusion of the study was simple.
"This supplementation promoted behaviors that lead to healthy body weight, and a preference for protein-rich foods."
That's not bad.
How should I take it?
5-HTP should be taken about 30 minutes before meals and/or before bedtime, as it may give you sleep.
It should be taken on an empty stomach, or close to it, and doses range from 200mg to 400mg per day.
Start as little as possible to see your response to this supplement, and only then, if necessary, should you raise the dose.
50/100mg before bed to start is a good starting point.
Attention, these recommendations are for healthy people. If you have a health problem, or especially if you are taking any 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 want to use it in the long run to avoid imbalances.
Where to buy?
There are several 5-HTP supplements on the market, but here's a suggestion for a good Myprotein product.
Myprotein's 5-HTP is excellent for a value of money, at a cost of €0.15 per capsule.
Caffeine is a classic in supplements for losing weight, and with a good reason for it.
There are three reasons for using caffeine specifically at this stage.
Slightly increases metabolism, helps a little with appetite and gives energy.
The direct increase in metabolism is not very significant, as you would expect, and the biggest impact is on people who do not usually use it.
It can help to control appetite, but the most important is even the increase in energy, which in this type of diets, usually lowers.
By being able to maintain energy levels, you get better workouts, and thus better results.
But not only that.
Maintaining energy levels during the day is also important, as if you feel less energetic, the tendency is to stay at home watching a series instead of going for a walk.
Or drive to a place you usually walk.
This will cause you to burn fewer calories in your day-to-day life, which is obviously something you don't want.
Attention, this does not mean that it makes sense to take a coffee shower, and you must 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.
In fact, as you may have noticed, the greatest asset of this supplement is to help you follow a good diet, since it acts on the main difficulties that appear on a low-calorie diet.
Appetite, sleep and mood.
This is what makes it a valuable ally at this stage, and the reason we consider it the best supplement for those who want to lose weight.
If you add caffeine, you get a very effective, economical duo to help you lose weight and burn fat.
Leave your opinion in the comments below if you've tried it, or if you prefer another supplement, don't keep it a secret and tell us what it is!
There are still some articles that can be useful to you 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 ingest to lose weight.
- How to diet to lose fat without starving to death.
- What is the best type of cardio?
Less weight, (even) without diet
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
The 5-HTP and the brain