Fat burner are supplements are the most controversial supplements on the market. They are described as nutritional supplements that can increase metabolism, reduce fat absorption or help the body burn more fat during exercises. Manufacturers often promote them as miraculous solutions that can solve all weight problems. However, this kind of fat burning supplements are generally inefficient and can even be harmful. This is because they are not regulated by the food safety authorities. That said, it has been shown that several natural supplements can help burn fat more effectively. This article provides a list of the 5 best supplements to help burn fat.
Caffeine is a substance that is commonly found in coffee , green tea and cocoa beans. It is also a popular ingredient in commercial fat burning supplements – and for good reasons. Caffeine can speed up the metabolism and help the body burn more fat effectively. Research shows that caffeine can temporarily increase metabolism by up to 16% for one to two hours. In addition, several studies have shown that caffeine can help the body burn more fat during any activity. However, this effect seems to be stronger in thin people than in obese people. Unfortunately, consuming it too often could cause the body to tolerate more caffeine, thereby diminishing its effects. To get the benefits of caffeine, it is not necessary to take a supplement. Simply, it is enough to drink a few cups of strong coffee, as it is an excellent source of caffeine with many health benefits.
Summary: Caffeine can help burn fat by increasing metabolism while practicing any activity. You can also get caffeine from natural sources such as coffee and green tea.
2. Green Tea Extract:
Green tea extract is simply a concentrated form of green tea. It provides all the benefits of green tea in a convenient presentation, either in powder or capsule form. Green tea extract is also rich in caffeine and polyphenol EpiGaloCatequina Galato (EGCG), both compounds can help burn fat. In addition, these two compounds complement each other and can help burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which the body burns calories to produce heat. For example, an analysis of six studies found that taking a combination of green tea and caffeine extract helped people burn 16% more fat than a placebo. In another study, scientists compared the effects of a placebo, caffeine and a combination of green tea and caffeine extract on fat burning. They found that the combination of green tea and caffeine burned about 65 calories more per day than caffeine alone and 80 calories more than placebo. If you want to get the benefits of green tea extract, try taking 250 to 500 mg per day. This will provide the same benefits as drinking 3 to 5 cups of green tea per day.
Summary: Green tea extract is simply concentrated green tea. It contains epigallocatechin gallate and caffeine, which can help burn fat through thermogenesis.
3. Protein Powder:
Protein is very important for burning fat. A high protein intake can help burn fat by increasing metabolism and at the same time slowing your appetite. It also helps the body preserve muscle mass. For example, a study in 60 overweight and obese participants found that a protein-rich diet was almost twice as effective in burning fat as a moderate protein diet. Protein can also slow your appetite by increasing levels of fullness hormones such as: Glucagon-like peptide type 1 (GLP-1), Glucagon- Like Peptide- 1 ), Cholecystokinin (CCK) acronym, Chole Cysto Kinin) and peptide YY (PYY by its acronym, Peptide YY ) at the same time reduces levels of the hormone ghrelin hunger. Ideally, get all the protein you need from protein-rich foods, however, many people find it difficult to eat enough protein daily. Protein powder supplements are a convenient way to increase protein intake. Options include: whey , casein, soy, egg and hemp protein proteins. However, it is important to choose a protein supplement that is low in sugar and additives, especially if you want to lose weight. Keep in mind that calories remain important. Protein supplements should simply substitute snacks or part of a meal, instead of being added as a primary part of the diet. If it is difficult for you to consume enough protein, you can try to take 1 to 2 tablespoons (25-50 grams) of protein powder per day.
Summary: Protein supplements are a convenient way to increase protein intake. A high protein intake can help burn fat by increasing metabolism and decreasing appetite.
4. Soluble Fiber:
There are two different types of fiber, soluble and insoluble. Soluble fibers mix with water in the digestive tract and form a viscous substance similar to a gel.
“Interestingly, studies have shown that soluble fiber can help burn fat by decreasing appetite”.
This is because soluble fiber can help increase the levels of hormones that make you feel full like PYY and GLP-1. It also helps reduce hunger hormone levels, ghrelin. In addition, soluble fiber helps slow the absorption of nutrients in the intestine. When this happens, the body takes more time to digest and absorb nutrients, which means that you can feel full for longer. In addition, soluble fiber can also help burn fat by reducing the amount of calories that is absorbed from food. In one study, 17 people consumed diets with varying amounts of fiber and fat. It was found that people who ate more fiber absorbed less fat and fewer calories from the diet. Although some people can get all the soluble fiber they need from food, for many other people this is very difficult. In the latter case, you can choose to consume soluble fiber supplements.
Summary: Soluble fiber supplements can help burn fat by reducing appetite and can reduce the amount of calories absorbed from food. For some people it is difficult to obtain soluble fiber from meals, which is recommended to ingest soluble fiber supplements and thus meet the recommended needs.
Yohimbine is a substance found in the bark of Pausinystalia yohimbe, a tree that is native to Central and West Africa. It is commonly used as an aphrodisiac, but it also has properties that can improve fat burning. Yohimbine works by blocking receptors called alpha-2 adrenergic receptors. These receptors normally bind to adrenaline to suppress its effects, one of which is to encourage the body to burn fat during any exercise. Because yohimbine blocks these receptors, it can prolong the effects of adrenaline and promote fat breakdown. A study in 20 elite soccer players found that taking 10 mg of yohimbine twice a day helped them lose 2.2% of their body fat, on average, in just three weeks. Keep in mind that the fat in these athletes is generally quite low, so a 2.2% reduction in body fat is a significant amount. In addition, animal studies have shown that yohimbine can help decrease appetite. However, more information on yohimbine is needed before it can be recommended as a fat burner supplement. In addition, because yohimbine keeps adrenaline levels high, it can cause side effects such as nausea, anxiety, panic attacks and high blood pressure. It can also interact with common medications for blood pressure and depression. If you take medications for these conditions or have anxiety, it is advisable to avoid yohimbine.
Summary: Yohimbine can help burn fat by keeping adrenaline levels high and blocking the receptors that normally suppress fat burner. However, it can cause unpleasant side effects in some people.
Other Supplements That Can Help Burn Fat:
There are other supplements that can help you lose body fat. However, it is important to keep in mind that they either have side effects or lack evidence to support their effectiveness.
- 5- Hidroxi T ri P TOFANO (5-HTP) is an amino acid and serotonin precursor hormone. It can help burn fat because it slows your appetite and cravings for carbohydrates. However, it can also interact with medications for depression.
- Synephrine: Synephrine is a substance that is especially abundant in bitter oranges. Some tests show that it can help burn fat, but only very few studies support its effects.
- Green coffee bean extract: Research shows that green coffee bean extract can help burn fat. However, studies on green coffee extract are sponsored by their manufacturers, which may involve a conflict of interest.
- Conjugated Linoleic Acid (LAC): LAC is a group of omega-6 fatty acids that can help burn fat. However, its general effects seem weak, and the evidence is mixed.
- L-Carnitine: is a natural amino acid. Some studies show that it can help burn fat, but the evidence that supports it is mixed.
Summary: There are other supplements that can help burn fat, including 5-HTP, synephrine, green coffee extract, LAC and L-carnitine. However, each has limitations or little evidence.
Dangers and Limitations of Fat Burner Supplements:
Commercial fat burner supplements are always available and can be easily purchased. However, they often do not live up to what they promise and may even harm your health. This happens because fat burner supplements do not need to be approved by the Food and Drug Administration (FDA) before they go on the market. Instead, it is the manufacturer’s responsibility to ensure that their supplements are safe and effective. Unfortunately, there have been many cases where some fat burning supplements have had to be recalled because they were contaminated with harmful ingredients. In addition, there have been many cases in which such contaminated supplements caused dangerous side effects such as high blood pressure, strokes, seizures and even death. To be more precise, the e natural supplements mentioned above can help burn fat when they are integrated into a healthy routine. Keep in mind that a supplement cannot replace a healthy diet and / or regular exercise. They simply help to get the most out of good eating habits and physical activity.
Summary: In some cases, commercial fat burner can be dangerous, since they are not regulated by the FDA. There have been cases of dangerous side effects and contamination with harmful ingredients.
After all, there is no “magic pill” to solve weight problems. However, there are plenty of natural supplements that can help you burn fat effectively when combined with a healthy diet and exercise regimen. These supplements include caffeine, green tea extract, protein supplements, soluble fiber supplements and yohimbine. Among the supplements mentioned above, caffeine, green tea extract and protein supplements are the most effective in helping to burn fat.