There is a huge amount of fat loss supplements on the market. Here is an in-depth explanation of top 3 of them!
Disclaimer
The aim of this article is introduce readers to the most effective fat loss supplements. Their effectiveness is determined by:
1) The amount of scientific research that has been conducted with the supplement regarding fat loss.
2) The results of those studies.
Dietary supplements should not be consumed with the aim of replacing a well-balanced diet or intelligent training practices. The authors are not responsible for any detrimental side effects that may occur from consuming the supplements discussed in this article. Consult with your physician or medical practitioner before taking any supplements, especially if it is taken in conjunction with medication or other medical therapies.
Ways to lose body fat
Most people are looking for a short-term solution to a long-term problem. Many misunderstand fat loss supplements to be a quick fix. However, these supplements are not a panacea; they cannot fix all of your problems and they will not help you overcome a poor diet or unintelligent training.
You’ve probably heard the saying, “you can’t out-train a bad diet”. It is also true that you can’t out-diet or out-supplement bad training. If you find a supplement or drug that promises to lose 30 lbs in 30 days – you should be skeptical. If you do lose 30 lbs in 30 days from taking a supplement – you should be concerned. These results are unsustainable at best and may be detrimental to your long-term health at worst.
To lose weight you must create a negative energy balance. To do this you can either expend more energy through exercise, and lowering your energy intake (consume fewer kcals). Or use a conservative combination of both. Rapid weight loss is unhealthy and unsustainable. Severely under-eating and/or overtraining can do permanent damage to your metabolism, as demonstrated by the number of The Biggest Loser contestants who have returned to their pre-show weight or greater. Contestants find it harder to lose weight now than they did before competing on the show. This happens because their metabolic rates have been suppressed.
Dieters experience huge fluctuations in their weight. Most likely these fluctuations are caused by fad dieting. Before trying the newest and most popular diet featured on Oprah ask yourself if it is sustainable or reasonable. If the diet requires you to consume only a single food or foods from a single food group it is not sustainable. If you must liquefy all your meals then the diet is unreasonable. You can’t carry a blender with you everywhere forever.
If a diet sounds too good to be true it probably is. Keep your long-term goals in mind and don’t get sidetracked by the latest and greatest trendy diets.
The supplements listed below work through various mechanisms. Some promote fat loss by preferentially oxidizing more fat at rest or during exercise than would normally occur. Other fat loss supplements are simply stimulants. Stimulants such as caffeine increase resting metabolic rate i.e. you will burn more calories at rest. Note that the terms “thermogenic” and “fat burner” are used to describe many fat loss supplements and are essentially synonymous. Do not allow the supplement companies to fool you with their lingo.
Top 3 Fat Loss Supplements
3) Ephedrine/Ephedra
Ephedrine makes the list at number three because it is illegal in the States. Therefore, it is difficult to obtain for most people. It is also the least safe of the supplements featured on this list. However, ephedrine is still present in some decongestants available at the pharmacy.
The safer and less sketchy approach is to consume ephedra (aka mahuang) instead. Plant growers take ephedra extract from many species of the ephedra plant. The ephedra extract and alkaloids are not banned in the states.
Ephedra is not as effective as ephedrine for fat loss, but ephedra’s side effects are also less intense. Side effects such as anxiety, increased heart rate, increased blood pressure, jitters, and sleeplessness are less severe with ephedra.
Ephedra has thermogenic properties similar to ephedrine but to a lesser degree. The term ‘thermogenic’ simply means to increase heat. The heat produced by thermogenic compounds come as a result of metabolic stimulation. When taking a thermogenic the heat is palpable; you may feel warm and jittery as your body releases energy as heat.
Most ephedra supplements contain between 10 and 25 mg of ephedra extract along with some caffeine. Taking ephedra and caffeine together seems to have a synergistic effect on fat loss. This combined consumption can also increase the risk of cardiovascular events. Practice caution when taking ephedra! If you are interested in purchasing ephedra supplements you can shop here.
Here are some sources to find out more about ephedra:
Herbal ephedra-caffeine for weight loss: a 6-month randomized safety and efficacy trial
An herbal supplement containing Ma Huang-Guarana for weight loss: a randomized, double-blind trial
2) Caffeine
Caffeine alone may not be as effective as ephedra for fat loss but it is less expensive and easier to obtain. It is a central nervous system (CNS) stimulant that is found primarily in coffee and tea. A plethora of research exist in support of caffeine as a physical and mental stimulant.
Numerous studies have found caffeine to improve reaction time, concentration, and coordination. It also improves performance in both aerobic and anaerobic exercise tests.
Another benefit of caffeine is that it can be consumed in extremely high doses before becoming lethal. A lethal dose of caffeine occurs at an estimated 50 – 100 cups of coffee per day, or about 10 grams (an average cup of coffee has 80-120 mg of caffeine).
Caffeine also increases adrenaline and noradrenaline which increases the release of fatty acids into the bloodstream. When this occurs, the body will preferentially utilize fatty acids as an energy source and preserve glycogen in the muscle. This partially explains why caffeine improves endurance performance. With an increase in adrenaline, basal metabolic rate also increases. With caffeine, you will burn more calories at rest and during exercise.
Habitual users can develop a tolerance over time; although, scientists generally consider caffeine to be safe. If consumption is discontinued, withdrawal symptoms such as sleeplessness and headaches may occur.
Most studies administer 200-600 mg/day of caffeine when exploring its effects on weight loss. I recommend 2 mg/kg/day for current non-users and up to 5 mg/kg/day for current users who have developed a tolerance. These are conservative enough to be safe but high enough to elicit the desired response in fat loss.
More sources on caffeine as a fat loss supplement:
Effects of caffeine ingestion on metabolism and exercise performance.
Influence of caffeine and carbohydrate feeding on endurance performance
1) Green Tea Catechins (primarily EGCG)
Green tea catechins are water-soluble polyphenols. They are extracted from the tea leaves and consumed through fluid (e.g. hot tea) or in supplement form. The catechins have anti-diabetic, anti-carcinogenic, anti-obesity, and neuroprotective properties.
There are a few catechins in green tea but the one in the greatest abundance and possessing the greatest fat burning effect is EGCG (Epigallocatechin gallate). The recommended dosage for EGCG to have a significant effect on fat loss is around 400-500 mg per day. Most green tea bags have between 50 and 100 mg of EGCG, so it might be more feasible to consume EGCG in a supplement instead.
Consuming quercetin and other green tea catechins along with EGCG will improve the bioavailability of EGCG. Like most supplements, the body will not utilize 100% of the EGCG you consume. Combining EGCG with ephedra and/or caffeine also has a synergistic effect on fat loss. Like ephedra and caffeine, EGCG increases the utilization of lipids for energy production (lipolysis).
EGCG also increases blood flow. Unlike ephedra and caffeine however, EGCG increases fatty acid oxidation without an increase in metabolic rate, meaning it doesn’t have the same stimulatory effects as the other supplements on the list. Athletes might be interested to know that EGCG can reduce muscle soreness and decrease exercise-induced oxidation (cell damage).
Green tea catechins – especially EGCG – earn the top spot on this list because they are effective, relatively inexpensive, and have many other health benefits. The toxicity level of EGCG is not currently known. Consuming upwards of one gram per day will not produce any negative side effects.
Additional sources you can read to know more about green tea effects:
Be cautious and aware
Scientific journals provide a well support to these fat loss supplements. However, the methods used vary greatly from one study to the next. Some studies only include a single gender, non-athletes, or obese subjects. Other study designs may have required subjects to adhere to a hypocaloric diet with or without exercise while consuming a supplement.
In either case, the effects of the supplements will differ greatly from one population to the next. Some subjects will respond better than others. Unfortunately, no one can control these things.
It is up to you to experiment on your own. I recommend you focus on properly dieting and exercising before resorting to fat loss supplements. It would be ridiculous for you to spend $50 or $60 on a fat loss supplement if you don’t already attend the gym regularly and manage your diet.
Reach out now to purchase a nutrition plan designed to help you reach your goals!
