Objetivos ›

Control del peso

Metabolismo, apetito y composición corporal.

Evidencia más sólida: Fibra, Essential Amino Acids y Whey Protein.

Suplementos sobre «Control del peso»

Cada suplemento recibe la calificación de su beneficio más sólido sobre «Control del peso». Abre uno para ver cada beneficio.

SólidaModeradaDébilSin ensayos
SuplementoEfectos principales en los estudiosEvidenciaBeneficios estudiados
FibraWeight loss -7.3%, Waist/fat loss -2.8 cmSólida5 de 8
Essential Amino AcidsAmino retention +15%, Lean mass +2.5kgSólida4 de 8
Whey ProteinMore lean, less fat, +1.5 kg leanSólida5 de 8
ProbióticosBody weight/waist ↓, Fat oxidation ↑Sólida2 de 8
PotasioAlkali↑ citrate/pH, K↓ calciuriaSólida2 de 8
ZincZinc↓ ALT/GGT, waist, Phytate↓ zinc absorptionSólida2 de 8
Ácidos grasos omega-3Waist/fat ↓, Visceral fat -53%Sólida1 de 8
Sodium BicarbonateMetabolic clearance: 68%↓, Buffering: HCO3-/pH↑Sólida1 de 8
GlutamineReduced proteolysis, better nitrogen balance, +1.5 to +15 g NSólida2 de 8
Vitamin B6Homocysteine↓, B6↑, Folate/methylation↑, homocysteine↓Sólida2 de 8
Mostrando 10 de 224 suplementos.

Qué abarca «Control del peso»

8 beneficios que miden los estudios y los suplementos con la evidencia más sólida para cada uno.

Control del peso

Reaching or holding a body weight, over months rather than days. It is measured by body weight, body mass index and waist circumference, and it is a slower and broader thing than fat burn.

109 suplementos, 17 con evidencia sólida
  1. FibraSólida, 241
  2. ProbióticosSólida, 105
  3. Ácidos grasos omega-3Sólida, 75
  4. Aceite de pescadoSólida, 61
  5. PrebióticosSólida, 58

Metabolismo

How fast the body burns energy and what fuel it uses. It is measured as resting metabolic rate in calories per day and as the respiratory exchange ratio.

156 suplementos, 44 con evidencia sólida
  1. FibraSólida, 215
  2. ZincSólida, 74
  3. Sodium BicarbonateSólida, 73
  4. Essential Amino AcidsSólida, 67
  5. PotasioSólida, 66

Quema de grasa

The body using fat rather than carbohydrate for fuel. It is measured in a laboratory as the respiratory exchange ratio or as fat oxidation in grams per minute, and it is not the same thing as losing fat.

19 suplementos, 4 con evidencia sólida
  1. PhosphatidylcholineSólida, 27
  2. ChromiumSólida, 17
  3. Conjugated Linoleic AcidSólida, 17
  4. CholineSólida, 16
  5. CarnitineModerada, 8

Menos apetito

Reducing the wish to eat. Trials measure it as rated hunger, as the amount eaten at a test meal that follows, or as total energy intake across a day.

34 suplementos, 2 con evidencia sólida
  1. FibraSólida, 133
  2. Essential Amino AcidsSólida, 17
  3. Whey ProteinModerada, 12
  4. Beta-GlucansModerada, 10
  5. TryptophanModerada, 9

Regulación del apetito

How steady hunger is across a day, rather than how strong it is at one moment. Trials track hunger and fullness ratings at intervals and compare how much is eaten at the next meal.

21 suplementos, 3 con evidencia sólida
  1. AlfalfaSólida, 20
  2. PrebióticosSólida, 14
  3. ZincSólida, 12
  4. TryptophanModerada, 10
  5. HopsModerada, 3

Saciedad

Feeling full, and staying full. It is measured by fullness ratings over the hours after a meal, by how much is eaten at the next one, and by the gut hormones that signal fullness.

12 suplementos, 2 con evidencia sólida
  1. FibraSólida, 124
  2. Whey ProteinSólida, 17
  3. InulinModerada, 11
  4. CaseinModerada, 8
  5. Beef ProteinModerada, 7

Composición corporal

What the body is made of, rather than what it weighs: fat mass, lean mass and bone. It is measured by DXA scan, bioelectrical impedance or skinfolds, and two people at the same weight can differ completely here.

19 suplementos, 9 con evidencia sólida
  1. Essential Amino AcidsSólida, 125
  2. Whey ProteinSólida, 85
  3. Branched-Chain Amino AcidsSólida, 63
  4. GlutamineSólida, 44
  5. LeucineSólida, 43

Azúcar en sangre

How much glucose is in the blood and how well the body clears it. The usual measures are fasting glucose, HbA1c for the last two to three months, and insulin resistance calculated as HOMA-IR.

75 suplementos, 13 con evidencia sólida
  1. FibraSólida, 203
  2. InositolSólida, 42
  3. MagnesioSólida, 38
  4. ChromiumSólida, 35
  5. PotasioSólida, 34