Endocrinologist-nutritionist Adelina Murtazina gave advice on how to lose weight by summer. There are several dietary supplements that make this process especially effective.
We will talk about L-carnitine and taurine – these are two different amino acid compounds that perform important functions in the body.
L-carnitine is involved in fat metabolism, helping to transport fatty acids into the mitochondria of cells, where they are used for energy production. It can also help improve endurance and help reduce fat levels in the body.
— Taking L-carnitine can increase performance, physical endurance, speed up the recovery process after training, helps reduce excess weight during physical activity,< /i> – noted the specialist.
L-carnitine is mainly found in products of animal origin.
1. Meat: Red meats such as beef, lamb and pork are especially rich in L-carnitine.
2. Fish: Some types of fish, such as tuna, mackerel and salmon, also contain L-carnitine.
3. Poultry: Chicken and turkey are good sources of L-carnitine.
4. Dairy products: milk, yogurt and cheese contain small amounts of L-carnitine.
5. Eggs: Eggs also contain L-carnitine, especially in the yolk.
6. Avocados contain L-carnitine, although in small quantities.
7. Pine nuts and peanuts
Taurineis a non-essential amino acid that performs a number of functions in the body. It is involved in the regulation of calcium levels in cells, the functioning of the nervous system and immune system, as well as the formation of bile acids.
Seafood (shellfish, oysters, crabs), pork and beef meat, offal, and dairy products are rich in taurine.
Both of these compounds have been widely studied and are considered safe to consume in reasonable doses. However, it is recommended that you consult with your doctor or nutritionist before taking supplements that include L-carnitine or taurine.
Supplements alone, of course, will not help you lose weight. It is necessary to establish proper nutrition, move more, drink clean water, get enough sleep and avoid stress.
1. Keep track of your caloric balance: consume fewer calories than you burn. Reduce your portions and choose foods that are rich in nutrients but low in calories.
2. Increase your intake of vegetables and fruits: they are rich in fiber, vitamins and minerals, and low in calories.
3. Limit your intake of sugar and fatty foods: they are often high in calories and low in nutrients.
4. Increase your physical activity by walking, running, swimming or strength training.
5. Gradually introduce changes into your life: do not strive for sudden weight loss, it is better to set realistic goals and move towards them gradually.
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Important< span style="color:#fc272d;">! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.