The fat burners are among the most controversial food supplements on the market. They are described as nutritional supplements that can increase your metabolism, reduce the absorption of fat or help your body burn more fat to help deliver more energy.
Manufacturers often present them as miracle solutions that can solve your weight problems. However, fat burners are often ineffective and can even be harmful to your body.
This article provides a reminder of what a fat burner as well as a list of the top 4 supplements to burn natural and effective fat.
What is a fat burner and how does it work?
What qualifies a product as a fat burner? Fat burners are also called thermogenesis. Thermogenic supplements seem to help you burn stored body fat by using body fat stores as a source of energy.
The term ” fat burner ” is used to describe nutritional supplements that are said to increase acute fat metabolism or energy expenditure, impair fat absorption, increase weight loss, and increase fat oxidation. Exercise or cause long-term adaptations that promote fat metabolism.
Although their effectiveness and safety are constantly being reviewed by health organizations, manufacturers of thermogenic diet pills often claim that taking these supplements can help improve weight loss almost effortlessly by boosting your metabolism (the rate at which you burn calories). Some may also be at least somewhat helpful in reducing appetite, reducing cravings for junk food and giving you more energy. Which can be used for physical activity.
Are the weight-loss claims about these ingredients necessarily true? It seems to depend on the type of thermogenic fat burners in question, the active ingredients used in the products, the doses taken and the response of each person. The active ingredients commonly used in thermogenic supplements vary by brand but usually contain a mixture of stimulants, herbs, and acids. Testimonies, as well as the results of some studies, suggest that thermogenesis seems to work for some. But in some cases, their ingredients can also be dangerous or totally ineffective. In particular, researchers at the University of Birmingham said:
“BASED ON THE AVAILABLE LITERATURE, CAFFEINE AND GREEN TEA HAVE DATA TO SUPPORT THEIR FAT METABOLISM ENHANCEMENT PROPERTIES. FOR MANY OTHER SUPPLEMENTS, ALTHOUGH SOME ARE PROMISING, THE EVIDENCE IS LACKING. “
The types of ingredients that are found in many weight loss pills, such as weight loss capsules balloon, often to include the Caffeine, the Guarana, the green tea extract of Garcinia cambogia or ephedrine.
The 4 natural and effective fat burners
Caffeine is a substance commonly found in coffee, green tea, and cocoa beans. It is also a popular ingredient in commercial supplements that burn fat and for good reason. Caffeine can help boost your metabolism and help your body burn more fat. Research shows that caffeine can temporarily boost your metabolism by up to 15% in two hours.
In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect seems to be stronger in lean people than in obese people. Unfortunately, consuming caffeine too often can make your body more tolerant of its effects.
To enjoy the benefits of caffeine, it is not necessary to take a supplement. Just try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits.
CAFFEINE CAN HELP YOU BURN FAT BY BOOSTING YOUR METABOLISM AND HELPING YOU BURN MORE FAT AS FUEL. YOU CAN GET CAFFEINE FROM NATURAL SOURCES LIKE COFFEE AND GREEN TEA.
Green tea extract
Green tea extract is simply a concentrated form of green tea. It offers all the benefits of green tea in the form of powder or capsule. Green tea extract is also rich in caffeine and polyphenol gallate epigallocatechin, two compounds that can help you burn fat. In addition, these two compounds complement one another and can help you burn fat through a process called thermogenesis.
For example, an analysis of six studies found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo. In another study, scientists compared the effects of placebo, caffeine and a combination of green tea extract and caffeine on fat burning. They found that the combination of green tea and caffeine burned about 65 more calories a day than caffeine alone and 80 calories more than a placebo.
If you want to enjoy the benefits of green tea extract, try taking 250-500 mg daily. This will provide the same benefits as drinking 3 to 5 cups of green tea a day.
GREEN TEA EXTRACT IS SIMPLY CONCENTRATED GREEN TEA. IT CONTAINS EPIGALLOCATECHIN GALLATE (EGCG) AND CAFFEINE, WHICH CAN HELP YOU BURN FAT THROUGH THERMOGENESIS.
Protein is incredibly important for burning fat. High protein intake can help you burn fat by boosting your metabolism and reducing your appetite. It also helps your body maintain muscle mass.
For example, a study of 60 overweight and obese participants found that a high protein diet was almost twice as effective as a moderate protein diet for burning fat. Proteins can also curb your appetite by increasing levels of fullness hormones like GLP-1, CCK, and PYY while reducing the levels of the hunger hormone ghrelin.
Although you can get all the protein you need from protein-rich foods, many people still struggle to eat enough protein every day. Protein powder supplements are a convenient way to increase your protein intake. Options include whey, casein, soy, egg, and hemp protein powders. However, it is important to choose a protein supplement with low sugar and additives, especially if you want to lose weight.
Keep in mind that calories are always important. Protein supplements should simply replace snacks or a portion of a meal, rather than being added to your diet. If you have trouble eating enough protein, try taking 1 to 2 tablespoons (25 to 50 grams) of protein powder a day.
PROTEIN SUPPLEMENTS ARE A CONVENIENT WAY TO INCREASE YOUR PROTEIN INTAKE. HIGH PROTEIN INTAKE CAN HELP YOU BURN FAT BY BOOSTING YOUR METABOLISM AND REDUCING YOUR APPETITE.
There are two different types of fiber: soluble and insoluble. Soluble fiber absorbs water into your digestive tract and forms a viscous substance in the form of a gel. Interestingly, studies have shown that soluble fiber can help you burn fat by reducing your appetite.
This is because soluble fiber can help increase levels of fullness hormones like PYYY and GLP-1. It can also help reduce the levels of the hunger hormone ghrelin. In addition, soluble fiber helps slow down the supply of nutrients to the gut. When this happens, your body takes longer to digest and absorb nutrients, which can make you feel fuller longer. In addition, soluble fiber can also help you burn fat by reducing the number of calories you eat.
In one study, 17 people consumed diets containing varying amounts of fiber and fat. It was found that people who ate the most fiber consumed less fat and fewer calories from their diets. Although you can get all the soluble fiber you need from food, many people find it difficult. If this is the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.
SOLUBLE FIBER SUPPLEMENTS CAN HELP YOU BURN FAT BY REDUCING YOUR APPETITE AND CAN REDUCE THE NUMBER OF CALORIES YOU EAT. SOME GREAT SOLUBLE FIBER SUPPLEMENTS INCLUDE GLUCOMANNAN AND PSYLLIUM HUSK.
The dangers and limitations of dietary supplements to burn fat
Commercial supplements that burn fat are widely available and very easy to access. However, they often do not live up to their heavy claims and can even affect your health.
This is because supplements that burn fat do not need to be approved by health agencies before entering the market. It is the responsibility of the manufacturer to ensure that the safety and effectiveness of their supplements are verified.
In addition, there have been many cases where contaminated supplements have caused dangerous side effects such as high blood pressure, stroke, epileptic seizures, and even death.
On a brighter note, the natural supplements listed above can help you burn fat when added to a healthy routine. Remember that a supplement can not replace a healthy diet and regular exercise. They simply help you get the most out of a healthy exercise and diet routine.