1.5- hydroxytryptophan (5-HTP): What are the main causes of obesity? I ate too much. 5- hydroxytryptophan is a natural substance, which can be bought in health food stores and can limit the intake of carbohydrates. Studies on obese women show that taking 200 mg of 5-HTP 20 minutes before meals three times a day can reduce carbohydrate intake by 22%, thus inhibiting the body's appetite for carbohydrates. Another study lasting 12 weeks showed that people who took 600-900 mg of 5-HTP every day lost weight significantly compared with those who did not take 5-HTP.
2. American ginseng: carbohydrates that take effect quickly, such as watered bread, white rice, dried noodles, etc., usually make blood sugar levels fluctuate, which in turn leads to the desire to eat more carbohydrates. Taking 1 g Panax quinquefolium 40 minutes before meals helps to reduce the body's response to carbohydrates, mainly because it helps to stabilize the body's blood sugar level.
3. Gymnema sylvestre: This herb can make insulin work more effectively, thus helping to maintain blood sugar level. The mechanism of fat control is this: If your body can produce less insulin after eating, you will lose weight. Breakfast 1 gram of boot leaves is enough every day.
4. Fenugreek: This is another herb that declares war on fat. It can prevent postprandial blood sugar level from rising, and can eliminate the rapid increase of postprandial insulin level. Remember that insulin is a fat storage hormone. Take 500 mg fenugreek before meals.
5. Red pepper (capsaicin) (red pepper; Capsaicin): Red pepper contains capsaicin, which can increase the metabolic rate by affecting the sympathetic nervous system. Chicken, egg white and red pepper fish are good choices for your diet. If you can't stand this spicy thing, you can also take 2-4 grams of capsules containing capsaicin every day, which can be bought in all health food stores. Spicy taste can also suppress appetite.
6. Fiber: This is another diet tonic that you may not have thought of. Although it has a good reputation as a dietary supplement, many bodybuilders still avoid it like the plague. Scientific research shows that cellulose helps to speed up weight loss. Further research found that 1.5g glucomannan (a cellulose) before meals, twice a day, helps overweight people lose weight, even if they don't go on a diet.
7. Water: Let's do a hydration test and drink 24 ounces of water. If you don't go to the toilet within 45 minutes, you are dehydrated. Dehydration hinders exercise ability and significantly affects metabolism. Studies show that the metabolic rate of dehydrated individuals will slow down. Another advantage of water is that it can reduce the level of aldosterone in the body and release excess water stored under the skin. Cold drinks can also slightly increase calorie consumption, because it is very energy-consuming for the body to raise the temperature of cold drinks to body temperature level.
8. Casein: Defatted protein is another option to lose weight. In a controlled experiment, overweight police trained weightlifting 12 weeks, and strictly restricted calorie intake. Some of them take a milk protein powder mainly containing casein, while others take whey protein. The total daily intake of protein was the same in both groups. The results showed that the police who took 1.5g casein per kg body weight every day gained more muscles than the other experimental group. It shows that adding casein to diet can increase muscle volume and stimulate metabolism.
9.omega-3 fatty acids: These fats in fish and some supplements may be a misunderstanding of weight loss. In one study, 63 overweight men and women were tested. They ate fish rich in omega-3 fatty acids every day for four months, and their weight loss was more than that of the control group, which only ate fish once a week. Omega-3 fatty acids exist in salmon and other deep-sea fish, and participate in the synthesis of muscle glycogen after entering the human body, so that more carbohydrates are converted into glycogen, thus reducing the proportion of fat storage.