1. Can L-carnitine lose weight?
There is no basis for L-carnitine to lose weight.
Miss Zhu who wants to lose weight has been taking L-carnitine. But after a few months, Miss Zhu didn't feel the effect of losing weight, and then she wondered if L-carnitine had any weight loss effect.
"This is obviously an exaggerated propaganda," Yi Zhu, an associate professor at China Agricultural University, told the reporter of China Business News. "There is no evidence that L-carnitine can lose weight, and it is an imagination to promote the weight loss effect of L-carnitine."
For rumors similar to health care products, relevant experts said that the harm of rumors needs to be vigilant. Many rumors directly bring unnecessary expenditure on products and services, and more importantly, the impact of hidden dangers is immeasurable.
L-carnitine is just an obese "porter"
L-carnitine, also known as L-carnitine or transliteration carnitine, claims that L-carnitine can lose weight mainly from its fat transport function. The metabolic process of fat goes through an obstacle, that is, mitochondrial membrane. Mitochondria can burn fat to release energy, which is consumed by the body, but long-chain fatty acids can't pass this barrier. L-carnitine acts as a porter, transporting long-chain fatty acids to mitochondria bit by bit for further oxidation.
But this does not mean that L-carnitine has the function of losing weight. Experts said: "L-carnitine is similar to a bricklayer. Just because there are many people moving bricks on the construction site does not mean that everyone can move bricks. This doesn't mean that there are so many bricks to move. Therefore, wishful thinking to increase the number of people moving bricks does not mean that you will lose weight by removing all the fat. " In other words, L-carnitine only has the function of carrying and cannot consume fat.
More importantly, normal people do not need to supplement L-carnitine. Experts say that normal people can synthesize themselves, and only when they have specific diseases do they need extra supplements.
Despite this, there are still some exaggerated propaganda in the market, linking L-carnitine with weight loss, and even promoting the weight loss function of L-carnitine in the name of the US Food and Drug Administration (FDA). In this regard, experts said: "In fact, L-carnitine has little to do with weight loss, and the US FDA has not mentioned that L-carnitine has a weight loss function."
L-carnitine can't lose weight,
2. What foods can you lose weight?
1. Yam
Yam has the reputation of "food of the gods", and its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity.
2. cereals
A British study shows that women who eat breakfast rich in fiber and carbohydrates burn twice as much fat during exercise as women who eat more refined foods (foods with low fiber content). Lisa Dorfman, an associate professor at the University of Miami, said that refined carbide inhibits insulin levels and limits the body's ability to convert fat into nutrients. Therefore, eating more crude fiber cereal can achieve the purpose of strengthening the body.
Step 3: energy
The gingerol contained in it has a strong antioxidant effect, which can quickly eradicate free radicals and inhibit the occurrence of lipid peroxides in the body, thus preventing or reducing the accumulation of fat. At the same time, it can also expand pores, promote perspiration, take away excess heat in the body and achieve the effect of losing weight.
4. Macroalgae
Research shows that kelp is the most beneficial aquatic product to lose weight. Kelp contains a lot of iodine. Supplementing enough iodine is the key to speed up metabolism and eliminate edema.
5.grapefruit
Pomelo is one of the unique fruits that is most beneficial to lose weight. Grapefruit is not only low in sugar content, but also rich in cellulose, which can eliminate constipation. It is the best fruit for detoxification and slimming. Studies have shown that eating 1-3 grapefruit a day can achieve the best slimming effect, and of course eating before meals is better!
Three. 3-month weight loss plan
The first stage: improving physical fitness (1 month)
1, make sure to train at least four days a week, and take a day off after one day of training, or two days off, and at least three days off every week.
2. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of various strength training movements and the parts that need to be exercised.
3. Aerobic training lasts about 40-60 minutes. If you are too tired on the way, you can take a rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, spinning bike, or aerobics, with a little less intensity, and gradually adapt your heart, which has not been beating violently for several years, to the current rhythm.
4. Try to eat less salt, reduce staple food and meat appropriately, and ensure the normal intake of three meals a day, at least not eating junk food and greasy food.
Tip: This short time is just to get used to it. Don't expect too much about how much fat and weight you will lose at this stage. If you can do the above four points, you will also lose 2-3 Jin of fat or more this month.
The second stage: increase muscle content and promote fat burning (1 month)
1, change the way of strength training, increase the time of strength training to 30 minutes, and you can exercise detailed muscle groups. Only for one muscle group or the corresponding muscle group, through the pyramid training method that each group gradually increases, we will continue to stimulate our muscles and make our muscles grow continuously.
2. Keep aerobic time for at least 50 minutes at a time, try not to rest in the middle, and get it done at once.
3. Diet can increase protein's intake, gradually reduce the amount of carbohydrates (mainly staple food), and achieve a low-fat diet.
Because the intensity of strength training and aerobic training is getting bigger and bigger, one meal should be added after training, that is, at least four meals a day. The main purpose of a meal after training is to prevent a lot of muscle decomposition. You can choose supplements such as branched-chain amino acids or whey protein, and eat a little low GI carbohydrate, which can be a small banana, whole wheat bread or oats.
The third stage: intensive fat burning (1 month)
At this stage, you can already enter the formal scientific training period.
1, strength training should be kept at about 30-40 minutes, and the rest between groups should be controlled within one minute as far as possible. Using compound movements, such as squat, bench press, hard pull, etc., is very beneficial to improve strength and increase muscles.
2. Do aerobic training for at least one hour immediately after strength. At this time, some advanced training methods can be introduced, such as variable speed running, fast running 1 minute, medium running for 2 minutes, slow running for 3 minutes, and then cycle like this. The purpose of doing this is to improve the overall calorie burning, improve the energy supply of the heart and lungs, and more importantly, not let the body adapt to the training that has been going on for two months. )
3. After aerobic exercise, if there is no problem with the joints, you can sprint for 3-5 minutes and then end up jogging for 2-3 times. Remember to relax and stretch your muscles after training to promote recovery.
During this period, the diet needs to be strictly implemented. You can eat less and more meals, 4-6 meals a day, and don't be too full for each meal. Try to be 8 minutes full, as light as possible, with less salt and less oil. The staple food uses low GI carbohydrates, and fruit can partially replace the staple food, because fruit also contains a certain amount of carbohydrates.
5. Some supplements, branched-chain amino acids or whey protein powder can be added before and after training to prevent muscle decomposition caused by long-term exercise and promote muscle synthesis after training. Drinking 20 grams of whey protein powder before training, 30 grams after training, and adding bananas or oats can not only store more energy for you before the next training, but also preserve your muscles to the greatest extent.