Fat burners are among the most divisive products on the market. They are marketed as nutritional supplements that can boost your metabolism, minimize fat absorption, or assist your body in burning more fat for fuel.
Manufacturers frequently pitch them as miraculous weight-loss remedies. Fat burners, on the other hand, are often useless and may even be hazardous.
This is because food regulatory agencies do not control them. There is no magic weight-loss drug. Fat reduction cannot be guaranteed by “natural supplements.”
Remember that everyone’s metabolism is unique. There is no such thing as a “wonder” fat burner. While the items listed below may assist enhance metabolism, this is not guaranteed. Regular sleep, less stress, regular exercise, and eating a nutrient-rich, balanced diet are the most effective ways to lose weight.
Several natural substances have been shown to help you burn more fat. This post will present a list of the top 5 fat-burning supplements. Before beginning any supplement, contact a healthcare expert.
5 Best Fat Burning Vitamins That Help You To Lose Weight
Caffeine is a naturally occurring chemical in coffee, green tea, and cocoa beans. For a good reason, it’s also a popular element in commercial fat-burning pills.
Caffeine can help you burn more fat by increasing your metabolism. Studies show that caffeine temporarily increases your metabolism by up to 16% over 1 to 2 hours.
Furthermore, some studies have indicated that caffeine might assist your body in burning more fat as fuel. This impact appears to be greater in those underweight than those who are overweight or obese.
Unfortunately, too much coffee might make your body more resistant to its effects. You don’t need to take a supplement to gain the benefits of caffeine.
Consume a couple of cups of strong coffee, which is high in caffeine and has several health advantages. However, these health advantages are just transient. Caffeine can interfere with quality sleep, which can have a detrimental impact on weight control.
Caffeine consumption in excess might be harmful to your health. This is why it is critical to remain under the daily caffeine limit of 400 mg.
2. Green Tea Extract
Green tea extract is nothing more than a condensed version of green tea. It offers all of the advantages of green tea in powder or capsule form.
Green tea extract is also high in caffeine and polyphenol epigallocatechin gallate (EGCG), both fat-burning chemicals.
Furthermore, these two substances complement one another and can help you burn fat through a process known as thermogenesis. To put it simply, thermogenesis is the process through which your body consumes calories to generate heat.
For example, a meta-analysis of six research found that combining green tea extract and caffeine helped participants burn 16% more fat than a placebo.
In another study, researchers investigated the effects of a placebo, caffeine, green tea extract, and caffeine on fat burning.
They observed that combining green tea and caffeine burnt around 65 more calories per day than caffeine alone and 80 more calories than a placebo.
Keep in mind that in this research, the subjects were given green tea extract in addition to caffeine. As a result, the study does not prove that green tea extract alone has the same effects.
While no adverse effects have been observed from green tea, studies have indicated that excessive intake of green tea extract may be hazardous to the liver, especially if consumed on an empty stomach. Do not take more than the suggested amount.
3. Protein Powder
Protein is crucial for fat loss. A high protein diet can help you lose weight by increasing your metabolism and decreasing hunger. It also aids in the preservation of muscular mass.
Research involving 60 people who were overweight or obese discovered that a high protein diet was nearly twice as effective at burning fat as a moderate protein diet.
Protein can also help you lose weight by boosting fullness hormones, including GLP-1, CCK, and PYY while decreasing the hunger hormone ghrelin levels.
While protein-rich foods provide all the protein you require, many individuals still struggle to get enough protein regularly.
Protein powder supplements are an easy method to improve your protein consumption.
Protein powders include whey, casein, soy, egg, and hemp. However, if you’re attempting to lose weight, it’s critical to find a protein supplement low in sugar and chemicals.
Remember that calories are still crucial. Protein supplements should replace snacks or meal portions, not as an addition to your diet.
If you have trouble getting enough protein, consider taking 1-2 scoops (25-50 grams) of protein powder daily.
Protein consumption recommendations vary depending on your exercise level, age, gender, weight, height, etc. However, the RDA for protein is 0.8 grams of protein per kilogram of body weight.
4. Soluble Fiber
Fiber is classified into two types: soluble and insoluble. In your digestive tract, soluble fiber absorbs water and produces a thick gel-like material.
Surprisingly, research has found that soluble fiber might help you burn fat by suppressing your appetite.
This is because soluble fiber can help boost levels of satiety hormones such as PYY and GLP-1. It can also aid in the reduction of the hunger hormone ghrelin.
Furthermore, soluble fiber slows the transport of nutrients to the stomach. When this occurs, your body takes longer to digest and absorb nutrients, leaving you feeling fuller for longer.
Furthermore, soluble fiber may aid in fat loss by limiting the calories absorbed from the diet.
While you can receive all of your soluble fiber needs via diet, many people find this problematic. If this is the case, consider taking a soluble fiber supplement like glucomannan or psyllium husk.
Yohimbine is a compound found in the bark of the Pausinystalia Yohimbe tree, which grows in Central and Western Africa. It’s frequently used as an aphrodisiac but also has fat-burning qualities.
Yohimbine functions by inhibiting alpha-2 adrenergic receptors.
Usually, these receptors link to adrenaline to reduce its effects, one of which is to encourage the body to burn fat for fuel. Because yohimbine inhibits these receptors, it can extend the effects of adrenaline and accelerate fat breakdown for energy.
A study of 20 professional soccer players discovered that taking 10 mg of yohimbine daily helped them lose 2.2 percent of their body fat in just three weeks. Remember that these athletes were already slim, so a 2.2 percent drop in body fat is considerable.
However, it is vital to remember that 20 is a relatively small sample size, and three weeks is a concise time frame for this type of study. More study on the long-term effects of yohimbine is required.
Nonetheless, research on yohimbine is required before it can be suggested as a go-to fat-burning product.
Furthermore, because yohimbine raises your adrenaline levels, it might induce nausea, anxiety, panic attacks, and high blood pressure.
It may also interfere with popular blood pressure and depression drugs. Yohimbine should be avoided if you take medications for certain diseases or have anxiety.
Dangers And Limitations Of Fat-Burning Supplements
Commercial fat-burning pills are commonly available and relatively simple to obtain.
However, they frequently fail to live up to their lofty claims and may even harm your health.
This is because fat-burning pills do not need to be authorized by the Food and Drug Administration before selling them.
Instead, the producer must ensure that their supplements are evaluated for safety and effectiveness.
Unfortunately, there have been several reports of fat-burning pills being taken off the market due to the presence of dangerous substances.
Read More: How To Lose Fat Without Gaining Muscle?
Furthermore, several reports of tainted supplements causing hazardous side effects such as high blood pressure, strokes, seizures, and even death.
On a more positive note, when combined with a health-promoting practice, the natural vitamins indicated above can help you burn fat.
Remember that supplements cannot substitute for a well-balanced diet and regular exercise. They assist you in making the most of health-promoting activities such as exercising and consuming a balanced diet.
Other Supplements That May Help You Burn Fat
Several additional substances may also aid in weight loss. However, they have adverse effects or lack data to back up their claims.
These are some examples:
- 5-HTP is an amino acid that functions as a precursor to the hormone serotonin. It may aid in fat loss by suppressing your appetite and food cravings. It may, however, interfere with antidepressant medicines.
- Synephrine is a chemical found in high concentrations in bitter oranges. Some data suggests that it can help you burn fat, but only a few research back this up.
- Extract green coffee beans. According to research, green coffee bean extract may help you burn fat. Green coffee bean extract research, on the other hand, is financed by the producers, which may create a conflict of interest.
- CLA (conjugated linoleic acid). CLA is an omega-6 fatty acid group that may aid in fat loss. However, the data is varied, and the overall benefits appear small.
- L-carnitine is an amino acid that occurs naturally. Some studies indicate that it can help burn fat, but the data is conflicting.