What you will learn...
- 1 Green Tea Extract
- 2 Caffeine
- 3 Protein Powder
- 4 Soluble Fiber
- 5 Yohimbine
- 6 Other Supplements that can help you burn fat
- 7 Limitations of Fat-Burning Supplements
- 8 Conclusion
Fat burners are described as nutrition supplements that can increase your metabolism, reduce fat absorption, or help your body burn more fat for fuel. Several natural supplements have been proven to help you burn more fat.
In this article, we will show you the 5 best natural supplements to help you burn fat.
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 powder or capsule form.
Green tea is one of the most commonly consumed teas in the world. Green tea extract is its concentrated form, with just one capsule containing the same amount of active ingredients as an average cup of green tea.
Green tea extract is a great source of antioxidants. Antioxidants can help reduce oxidative stress by fighting cell damage caused by free radicals. This cell damage is associated with aging and several diseases
Many studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention, and exercise recovery.
It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure, and improve brain health.
Is Green Tea Extract a Fat Burner?
In one study, men who took green tea extract before exercise burned 17% more fat than men who didn't take the supplement.
The study suggests that green tea can boost the fat-burning effects of exercise.
Caffeine is commonly found in coffee, green tea, and cocoa beans. It’s also a popular ingredient in commercial fat-burning supplements.
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 16% over one to two hours.
There is no nutritional need for caffeine. It can be avoided in the diet. Caffeine stimulates or excites, the brain and nervous system.
It promotes weight loss by boosting metabolism and aiding appetite control. However, it can negatively affect sleep, which may promote weight gain.
What does caffeine do to your body?
Caffeine acts as a central nervous system stimulant. When it reaches your brain, the most noticeable effect is alertness.
You'll feel more awake and less tired, so it's a common ingredient in medications to treat or manage drowsiness, headaches, and migraines.
A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass.
Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones.
Using protein powder may also aid weight loss and help people tone their muscles.
Is protein powder bad for your kidneys?
There is no evidence that too much protein can damage the kidneys in healthy people.
However, people with an existing kidney condition should check with their doctor.
The best time to consume protein for optimal muscle growth is a controversial topic.
While you can get all the protein you need from protein-rich foods, many people still struggle to eat enough protein daily.
Protein powder supplements are a convenient way to increase your protein intake.
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise.
This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein.
There are two different types of fiber — soluble and insoluble. The soluble fiber dissolves in water to form a gel-like material.
It can help lower blood cholesterol and glucose levels.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and includes plant pectin and gums. Insoluble fiber doesn't dissolve in water.
What are the best soluble fiber foods?
The best soluble fibers are found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
How much soluble fiber should we have per day?
There is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber. Someone can experience this when they eat more than 70 grams (g) of fiber a day
What happens if you eat too much soluble fiber?
Too much fiber in the diet can cause bloating, gas, and constipation. A person can relieve this discomfort by increasing their fluid intake, exercising, and making dietary changes. While you can get all the soluble fiber you need from food, many people find this challenging.
If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk
Yohimbine is an alpha-2 adrenergic antagonist and has been used in a variety of research projects. It is a veterinary drug used to reverse sedation in dogs and deer.
While yohimbine behaves as an aphrodisiac in some mammals, it does not do so in humans.
It’s commonly used as an aphrodisiac, but it also has properties that may help you burn fat.
Yohimbine works by blocking receptors called alpha-2 adrenergic receptors.
These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel.
Since Yohimbine blocks these receptors, it can prolong adrenaline’s effects and promote the breakdown of fat for fuel.
What is yohimbine used for?
Yohimbine is a sympatholytic and mydriatic drug used to treat impotence in male patients with vascular or diabetic origins and psychogenic origins.
Yohimbe is promoted for erectile dysfunction, athletic performance, weight loss, angina (chest pain caused by not enough blood flow to the heart), high blood pressure, diabetic neuropathy, and more.
Yohimbine hydrochloride, a standardized form of yohimbine, is available in the United States as a prescription drug.
This is a different product than dietary supplements made from the bark of the tree.
Is it safe to take Yohimbe every day?
For problems with sexual performance: 15-30 mg daily of yohimbine, the active ingredient in Yohimbe.
Doses of up to 100 mg of yohimbine daily have been used. However, significant side effects, some quite dangerous (including the possibility of death), would be expected with such a high dose.
Which is better Yohimbe or yohimbine?
Yohimbine drugs have also been used to ease the sexual side effects of antidepressants and to treat low sex drive in women.
However, it's not clear that Yohimbe — the natural form — has the same benefits as yohimbine. Experts don't know if the amount of Yohimbine in natural Yohimbe is enough to have an effect.
Does Yohimbe raise testosterone?
Yohimbine is a herbal preparation from the bark of the Pausinystalia and Corynanthe Yohimbe trees that purportedly enhances plasma testosterone levels and promotes skeletal muscle hypertrophy, sexual vigor, and decreased body fat.
Yohimbine may help you burn fat by keeping adrenaline levels high and blocking receptors that normally suppress fat-burning.
However, it can cause unpleasant side effects in some people.
Other Supplements that can help you burn fat
Several other supplements may help you lose weight but they either have side effects or lack evidence to support their claims.
Synephrine: is a substance that is especially abundant in bitter oranges. Some evidence shows it can help you burn fat, but only a handful of studies support its effects
Green coffee bean extract: Research shows green coffee bean extract may help you burn fat.
However, studies on green coffee bean extract are sponsored by its manufacturers, which may cause a conflict of interest
L-carnitine: is a naturally occurring amino acid. Some studies show that it can help you burn fat, but the evidence behind it is mixed
5-HTP: is an amino acid and precursor to the hormone serotonin. It may help you burn fat by curbing your appetite and carb cravings. However, it may also interact with medications for depression
CLA (conjugated linoleic acid): is a group of omega-6 fatty acids that may help you burn fat
Limitations of Fat-Burning Supplements
Fat-burning supplements don’t need to be approved by the Food and Drug Administration before they reach the market.
Instead, it’s the manufacturer’s responsibility to make sure that their supplements are tested for safety and effectiveness.
There have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures, and even death that lead to the supplement to be pulled out of the market. This happened because they were contained harmful ingredients.
There is no magic button to lose weight and burn fat.
Plenty of natural solutions such as caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine can help you burn more fat when combined with a healthy diet and exercise routine.
From the list above, caffeine, green tea extract, and protein supplements are likely to be the most effective at helping you burn fat.