Lose weight, lose weight! 3 new favorites for burning fat and promoting metabolism

As the weather gets warmer, people are worried about exposing their belly fat, and the trend of losing weight has begun to sweep across the market again. In addition to the key principles of weight loss, some people also use supplementary foods to help, such as the often-mentioned amino acids and L-carnitine. What are the supplementary effects of these? How to supplement wisely? Let’s listen to the pharmacist’s detailed explanation.

There are no shortcuts to losing weight! Pharmacist Zhao Shunrong, chairman of the Taiwan Preventive Health Association, said that the principle of weight loss is very simple, that is, the calories consumed by the body are greater than the calories consumed, that is, "calories consumed > calories consumed." The most important component of an effective weight management plan must be the prevention of unnecessary weight gain caused by excess body fat, which can affect your health. Therefore, it is easy to imagine that the only way to lose weight is "exercise" and "diet". It is recommended that the choice of weight loss recipes should be discussed with a nutritionist to establish a meal plan that is suitable for the individual and can be followed, which will be helpful for weight loss.

★A new favorite for weight loss: "Amino acids" are important nutrients for muscle development and weight loss

There is a popular saying that "amino acids" can be supplemented moderately to help control weight. Pharmacist Zhao Shunrong pointed out that "amino acids" are important nutrients for muscle development and assisting weight loss, and the body needs amino acids to function properly. It cannot be synthesized in the body, so it must rely on plant or animal sources to obtain the required nutrients. Eating protein-rich foods makes people feel fuller longer, so it helps control our calorie intake.

In addition, protein requires a lot of energy, so the body burns more calories when digesting protein. Therefore, protein is very beneficial for weight loss. In the study, it was found that people who supplemented with protein-rich foods had a higher metabolic rate and lower appetite. As metabolism increases, the body uses fat for energy, and if amino acids are used in the proper way, it can have many benefits, so including a diet rich in protein can, in moderation, aid in weight loss.

"Amino acids" are important nutrients for muscle development and aiding weight loss.

"L-Carnitine" is also known as "fat burner".

★New favorite for weight loss / "L-carnitine" is also known as "fat burner"

In addition, many people have recently discussed that moderate supplementation of "L-carnitine" can help promote metabolism. Is this true?

Pharmacist Zhao pointed out that studies have found that obese patients may have carnitine deficiency. Carnitine is a biological transport substance that is synthesized in the liver and its precursors in the kidneys from two essential amino acids, lysine and methionine. Carnitine is also known as a "fat burner" because of its fat oxidation effect.

Professor Luppa of the University of Leipzig in Saxony, Germany, mentioned in his 2004 paper that L-carnitine can prevent obesity and improve the ability of fat decomposition. This shows that L-carnitine plays a certain role in regulating fat and carbohydrate metabolism.

Carnitine synthesis is associated with essential vitamins B6, B12, niacin and folic acid

In addition, the synthesis of carnitine is also related to essential vitamins B6, B12, niacin and folic acid. Because of the lack of "B group" substances, the biosynthesis of carnitine may be limited. Vitamins and minerals play a very important role in weight loss. They can promote the smooth functioning of the body and act as catalysts.

The synthesis of carnitine is associated with the essential vitamins B6, B12, niacin and folic acid.

The B vitamins riboflavin (B 2 ), niacin (B 3 ), pantothenic acid (B 5 ), biotin (B 7 ) and cobalamin (B 12 ) are responsible for controlling metabolism and stimulating the breakdown of body fat. In particular, vitamin B2 can quickly convert protein, carbohydrates and fat into energy. The trace element zinc has similar properties in that it supports the body's processing of fats and carbohydrates, and it is essential for functional protein metabolism. Therefore, amino acids can only fulfill their important task of lipid metabolism through an adequate supply of zinc.

Pharmacist Zhao Shunrong said that the reason why B group is so important to the human body is that vitamin B group is an important coenzyme involved in the body's energy and nutrient metabolism. Moderate intake helps to break down and absorb the food eaten, converting it into the energy (ATP) needed by the human body. For those who plan to start exercising to lose weight, since they need a lot of energy to improve their metabolism, they may wish to supplement B complex moderately.

However, it is worth noting that the amount of B complex consumed by the human body in a day is not fixed. This way of intake often leads to insufficient supply and difficulty in sustaining for people who are highly active, work long hours, and are under greater mental stress. Therefore, for this type of people, the new form of sustained-release B complex that can be slowly digested and released in the stomach and intestines is also an option.

★New favorite for weight loss 3/Research: CLA conjugated linoleic acid helps with weight control

Another star ingredient that has been discussed recently for boosting metabolism is "CLA conjugated linoleic acid"

Conjugated Linolenic Acid (CLA) is an isomer of linolenic acid, an essential fatty acid, and has many health benefits, including increasing lean meat and reducing body fat accumulation. It is commonly found in many meats, dairy products and fats. Pharmacist Zhao Shunrong said that in 2004, Dr. Jean-Michel Gaullier published a study on the effect of long-term consumption of CLA on reducing body fat in the American nutrition journal WebMD. A total of 180 obese men and women with a BMI between 25 and 30 (BMI over 25 is associated with an increased risk of heart disease and other diseases such as diabetes) were recruited and divided into a control group of CLA-FFA, CLA-TG and a control group (olive oil). Their body fat was measured before and after consumption using an instrument that accurately measures body fat, and the values ​​before and after use were measured.

Studies have shown that conjugated linoleic acid has the function of changing the ratio of body fat and muscle tissue and can be used for weight control.

Results: The body fat decreased by about 2kg and the muscle increased by 0.7kg after consuming CLA-TG and CLA-FFA, while the body fat increased by 0.2kg and the muscle did not increase. The results of this study confirm and extend those of previous short-term studies, with the best effects seen in people with a high body mass index, particularly women with a BMI of 25 to 30.

Pharmacist Zhao Shunrong explained that studies have shown that conjugated linoleic acid has the function of changing the ratio of body fat and muscle tissue and can be used for weight control. However, animal experiments have shown that the use of conjugated linoleic acid can cause mice to develop side effects such as hyperinsulinemia, increased insulin resistance, and fatty liver. Therefore, it is expected that "CLA conjugated linoleic acid" may play an important role in helping weight loss, but more research is still needed to prove it.

【Healthy weight loss has the following 3 principles】:

Pharmacist Zhao pointed out that healthy weight loss requires a "lifestyle change" plan.

1. Exercise:

To lose weight, you need to control your calories. Calories burned should be greater than calories eaten.

Don't just focus on losing weight, but focus on your lifestyle and following a healthy diet. Whether weight loss is successful does not depend on eating small meals frequently. No matter how many meals a day, the right concept of food for each meal is more important, and the calories must be controlled, not exceeding the total recommended calories for a day.

In order to avoid muscle loss when losing weight, you must eat the right protein and combine it with appropriate exercise. Pharmacist Zhao Shunrong said that protein in the diet is one of the important key nutrients in the weight loss process. It can help burn calories, make you feel fuller, and promote metabolism. Because protein stays in the stomach longer than carbohydrates, it makes you feel fuller. Combined with moderate "regular exercise", you can achieve the goal of controlling your weight.

Start each day early with a healthy breakfast that contains a combination of proteins, carbohydrates, fats, vitamins and minerals to effectively boost your metabolism.

2. Nutrition:

Start each day early with a healthy breakfast that contains a combination of proteins, carbohydrates, fats, vitamins and minerals to effectively boost your metabolism. It is recommended to try animal-source amino acids because they are a rich source of protein and have a complete amino acid combination. Eating foods rich in fiber and protein can allow a person to eat more without worrying about calories. For example: eggs and low-fat turkey are rich in protein.

In addition, mushrooms and soybeans are also important sources of amino acids. All of these nutrients provide cells with adequate nutrition for their normal development and function. Compared to carbohydrates and fats, protein does not provide a large number of calories, so we can control our calorie intake by adding protein foods.

To manage your weight, it is very important to start the day with a healthy breakfast. It is recommended to eat foods with low energy density, such as fruits, vegetables and whole grains, which are good foods for breakfast. Some quick breakfast suggestions include oatmeal with fruit, sliced ​​bananas, and yogurt. Stay away from and avoid processed foods to prevent unwanted weight gain. Also, drinking water is a great companion for weight loss because it provides you with zero calories and boosts metabolism.

3. Avoid staying up late:

Usually, you should avoid staying up late, because there is an important fat-burning hormone called growth hormone (STH), which is produced when we sleep. It stimulates protein synthesis and promotes fat oxidation. Overweight patients generally have lower STH concentrations, which often hinders weight loss.

Pharmacist Zhao reminds that if you want to control your weight and stay healthy, you should maintain "calorie consumption > calories intake", keep a normal schedule, don't stay up late, implement a "balanced diet", eat less fried and grilled food, high fiber, low fat, more fruits and vegetables, and drink plenty of water. You should also develop "moderate regular exercise" on a daily basis to lay a good foundation for your body, keep your body young, healthy, and full of vitality to add points to your health.