These are dietary supplements that promise weight-loss by melting fats away from your body by increasing metabolism. However, we need to set some expectations here, there are no magic pills to turn your flab to lean muscles by simply ingesting pills. These supplements are designed to help in burning fat more quickly in conjunction with diet and exercise.
According to a study published by the journal Obesity Reviews, fat burner is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism."
Manufacturers often makes overstated remarks to market their products and like other supplements they are not approved by the Food and Drug Administration (FDA), which means you need to do your research and check out the ingredients, formula, clinical evidence and safety issues. You also need to consider the side effects and drug interactions.
There are a lot of fat burners today that are very effective in increasing your body's energy expenditure, improving fat oxidation, and boosting weight loss. Here are the best fat burners that are available in the market:
Caffeine - most fat burners in the market contains caffeine which is a very effective stimulant. It boost up your metabolism that helps your body burn up fat. According to a research posted by the American Journal of Clinical Nutrition "caffeinated coffee increased energy expenditure by 16% over one (1) to two (2) hours period compared with decaffeinated coffee." Another study stated that caffeine at regular doses can influence energy balance significantly and it promotes thermogenesis in the treatment of obesity. Thermogenesis is the process of heat production in organisms. When your body burns calories, it generates heat which contributes to weight loss.
Caffeine can be found in coffee beans, green tea, kola nuts, tea leaves and cocoa beans.
L-Carnitine - it's an amino acid that is naturally produced in the body after consuming meat or dairy. It helps your body convert stored body fat into energy that can give you a leaner look. It does this by moving fatty acids into the mitochondria, which generates about 95% of a cell's energy. According to this journal carnitine also enhance lipid oxidation and increase exercise performance. Another study shows that L-Carnitine supplementation resulted to significant increase in fat oxidation.
Green tea extract - is a concentrated tea extract from Camellia sinensis, a plant native to Asia. It has the ability to burn fat because it contain catechins. According to a research published in the American Journal of Clinical Nutrition daily supplementation of catechins which is a major component of green tea extract, resulted to a significant reduction of the subjects total fat area, waist circumference, body weight, BMI, and subcutaneous fat area.
Green tea extract also contains caffeine and the polyphenol epigallocatechin gallate (EGCG). EGCG is commonly use as an ingredient in fat burning supplements since it is very effective in helping the body burn fat faster and more effectively. According to this study EGCG supplementation reduces the total visceral adipose tissue weight by 37% in mice.
Protein Powder- Protein is very important in burning fat since it keeps us feeling full and satisfied for a longer period which helps us avoid snacking in between meals. Consuming more protein will also boost muscle growth and if you have more muscle you will burn more energy even when you’re not exercising. Whey protein also has thermogenic properties that increase your metabolism and makes your body burn more fat. According to this study published by the The American Journal of Clinical Nutrition whey protein has the highest ratings for thermic effect which boost energy and burns more fat.
Soluble Fiber - There are 2 types of fiber soluble and insoluble. Soluble fiber absorbs water and turns to gel during digestion slowing down the digestion process. Foods rich in soluble fiber include oatmeal, nuts, barley, nuts, beans, lentils, apples, and blueberries. Insoluble fiber does not dissolve in water and is left intact as food pass through the stomach and intestines. It also add bulk to the stool. According to a research by the "Wake Forest Baptist Medical Center" you can reduce your visceral fat by eating more vegetables, fruit and beans that are high in soluble fiber and doing moderate physical activity.
Yohimbine - it is sourced from the bark of yohimbe tree (Pausinystalia yohimbe), which is native in Africa. It is used to treat erectile dysfunction. It has also become popular stimulant in fat burners which helps bodybuilders with fat loss. A study published in the Research in Sports Medicine shows that yohimbine supplementation among professional soccer players produce significantly better fat loss results than a placebo.
Synephrine - it is an active ingredient of the Bitter orange fruit. Synephrine is structurally similar to ephedrine. A lot of weight loss and bodybuilding supplements contain bitter orange which can help burn fat, suppress appetite, and increase energy. Synephrine is often used for weight management to boost metabolism and burn fat. It is ussually paired with caffeine to optimize fat burning. According to a study published by the International Journal of Medical Sciences synephrine supplement can increase resting metabolic rates which may assist weight management. Another study published by the British Journal of Clinical Pharmacology shows that synephrine ingestion increases fat oxidation rate during exercise.
Capsaicin - it is an active ingredient in cayenne peppers, which also give its hot taste. Capsaicin boost your metabolism by thermogenesis which is good for burning fat. According to this journal published by PLoS One capsaicin supplementation promotes fat oxidation. Another research from European Journal of Nutrition concluded that capsaicin and medium-chain triglyceride supplementation increases diet-induced thermogenesis which may help induce weight loss and prevent weight gain or regain. Other benefits of capsaicin is it reduces pain and inflammation.
Chromium - is an essential trace element that is found in our body naturally. It is used as supplement to enhance the effects of insulin and lower glucose levels. It also believed to help build muscle and trigger weight loss.
There are studies that say that taking chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (prediabetes). It can also be beneficial for those with polycystic ovary syndrome (PCOS), which is linked to insulin resistance. One study from the Asian-Australasian Journal of Animal Sciences shows that chromium picolinate decreased the abdominal fat of the subjects.
5-HTP - it is an amino acid that produced by your body naturally. It plays a significant role in the production of serotonin. Serotonin can influence sleep, appetite, temperature, sexual behavior, and pain sensation. According to this study serotonin supplements can suppresses carbohydrate-craving which may lead to weight loss. Another study said that 5-HTP has been shown to produce weight loss in the obese.
Green coffee bean extract - these are obtain from unroasted, green coffee beans. It is commonly use for weight-loss supplement and as an ingredient in other weight-loss products. Green coffee bean extract contains Chlorogenic Acid, which is said to burn fat. A research from the Gastroenterology Research and Practice concluded that intake of green coffee bean extract may promote weight loss.
One study suggest that chlorogenic acid can lessen the absorption of carbohydrates from the digestive tract, which lowers blood sugar and insulin spikes.
CLA (conjugated linoleic acid) - these are fatty acid that are found in dairy products and beef. It is popularly use for weight loss. According to this study published in the Journal of the International Society of Sports Nutrition conjugated linoleic acid has a significant role in breaking down fats in the body. Another study from the American Journal of Clinical Nutrition shows that conjugated linoleic acid produces a modest loss in body fat in humans.