How effective are natural fat burners?
Substances that help burn fat are found in herbs, spices, fruits, vegetables and other plant foods.
Unfortunately, there is no magic pill to get rid of extra pounds. However, natural fat burners, which are foods and supplements with fat burning properties, can be a good addition to your diet and workout. They alone will not solve all problems, and in order to lose weight effectively, you need to change your habits and stick to a healthy lifestyle.
Substances that help burn fat are found in herbs, spices, fruits, vegetables, and other plant foods. Alternatively, you can use fat-burning supplements. They can be in the form of capsules, powders and liquids. Both of these methods will enhance fat burning and weight loss in a natural way.
How do fat burners work?
Fat burners work in different ways: some prevent the absorption of fat from food, others affect the production of insulin in the body, which affects blood sugar levels and the amount of fat accumulated in cells, while others speed up the metabolism. Accelerated metabolism increases the rate of fat breakdown. A process called diet-induced thermogenesis enhances calorie burning, which promotes weight loss.
Natural Fat Burners
It is scientifically proven that some substances help to burn fat. It is better to give preference to natural fat burners, as synthetic ones can cause side effects. Below are natural fat burners that can help you get rid of extra pounds:
Caffeine
Caffeine allows you to prolong your workouts and make them more intense, which will allow you to burn more fat. This substance is included in coffee, tea, and chocolate and is a natural fat burner. Caffeine stimulates the nervous system and increases metabolism, thus helping the body to get rid of fat.
According to studies, taking caffeine (5 mg per 1 kg of body weight) an hour before exercise will increase physical performance, and combining caffeine with low-intensity exercise will help the body to burn more fat. It is worth remembering that too much caffeine can negatively affect the nervous system and cause sleep problems.
Green Tea Extract
Green tea extract (the most concentrated form of green tea) contains the powerful antioxidant gallate epigallocatechin, which stimulates metabolism and even improves heart health.
Scientists have not yet been able to identify the mechanisms by which green tea works as a fat burner, but studies show that this drink helps reduce food intake and fat absorption. If fat is not absorbed, it passes through the digestive tract and leaves the body naturally.
Green tea also increases energy intake in the body because of thermogenesis, the process of burning calories during digestion. In addition, green tea extract may cause minor stomach problems and in rare cases liver and kidney disorders.
Conjugated linoleic acid
Conjugated linoleic acid (CLA) is a polyunsaturated omega-6 acid found in nuts, seeds, pomegranate seed oil and mushrooms. It is also a natural fat burner that helps break down fat cells.
Studies show that daily supplementation of CLA helps build muscle, reduce body fat and lower “bad” cholesterol, and adding it to the diet has helped obese postmenopausal women reduce their body mass index.
Conjugated linoleic acid may cause side effects such as digestive disorders and an increased risk of bleeding. When choosing a supplement, always pay attention to purity and quality and try to choose herbal supplements.
Ginseng
Ginseng tea is thought to help you lose weight. Animal studies show that ginseng and the ginsenosides in it reduce fat cell size and fat production, but in humans such effects are less noticeable. In one study, obese, middle-aged women who consumed ginseng for eight weeks showed a decrease in body weight and BMI, but waist size and body fat percentage remained unchanged.
Another study showed that not only does ginseng promote weight loss, but it also affects the intestinal microflora, the microorganisms that form the gut’s ecosystem. Curiously, the effectiveness of ginseng supplements depended on the composition of the microbiota in the gut.
Side effects of ginseng supplementation include insomnia, headache, rapid heartbeat, and high or low blood pressure.
The best foods to help burn fat
If you don’t want to use supplements, consider foods that also help effectively burn fat. Cayenne pepper or apple cider vinegar can be a good addition to meals or drinks, including smoothies and teas.
Cayenne pepper
Scientists have been pointing to cayenne pepper as an effective fat burner for quite some time. Studies show that eating this type of red hot pepper increases satiety, suppresses appetite, reduces cravings for salty and sweet foods, and increases diet-induced thermogenesis and fat oxidation.
A substance called capsaicin is responsible for the hotness of peppers. It raises the body temperature when red peppers are consumed, and further cooling of the body results in fat burning. Over time, you may become addicted to cayenne pepper, which will reduce its effectiveness for weight loss.
This spice can be added to various dishes, including juices and smoothies. Supplements containing capsaicin can be taken for greater effect. Some people may find pepper too spicy or cause stomach problems. In that case, you should take capsules of cayenne pepper with meals.
Organic Apple Cider Vinegar
Experts have long paid attention to the “fat-burning” properties of organic apple cider vinegar. According to studies, it helps normalize insulin levels, increase metabolism, and can also suppress appetite and increase feelings of satiety.
Dietitians recommend drinking apple cider vinegar diluted in water, adding it to salads or other dishes. Vinegar has a specific taste that some people may not like, and it can also cause upset stomachs.
Grapefruit
Grapefruit is known to require more energy to digest than the number of calories it contains. This fruit can have a significant effect on weight and also helps to normalize insulin and blood glucose levels, as well as blood pressure. Grapefruit also helps reduce the number of lipids circulating in the blood.
Vegan protein powders.
Increasing the amount of protein in the diet (especially when carbohydrates are reduced) promotes more muscle building. The more muscle you have, the more calories you burn while doing nothing. However, that doesn’t mean you shouldn’t exercise. Protein also reduces appetite by suppressing the production of the “hunger hormone” ghrelin.
Adding protein powders to smoothies or meals is a powerful and easy way to increase the amount of protein in your body. Choose vegan protein powders such as those made from legumes, brown rice or hemp.
Unrefined olive oil.
Burn fat with fat? Why not? Studies show that adding unrefined olive oil to meals increases the amount of fat burned within five hours of eating. Like other foods, olive oil increases diet-induced thermogenesis.
How safe are fat burners?
As a rule, natural fat burners are not dangerous for health, but it is recommended to consult a specialist before taking such preparations, because even natural substances may be incompatible with drugs or other supplements.
Fat burners, which contain a large number of ingredients, pose a greater risk because of possible “conflict” with medications and a greater number of side effects. So far, not enough attention has been paid to the interaction of such supplements with medications. If side effects occur, supplements should be stopped immediately.
How effective are fat burners?
In the process of weight loss, the main role is played by diet and exercise, and fat burners are only a supplement. When taking such drugs, you should follow the instructions, as exceeding the recommended dose can be detrimental to your health, as well as too rapid weight loss. Fat burners can be used as an aid, but they should not replace a healthy diet and exercise if you want to achieve results without risk to health and, most importantly, to keep them for a long time.
How to Choose the Right Fat Burner
Once you have decided on a proper diet and workout plan, you can start choosing a fat burner, which can be a difficult task. Don’t be fooled by the sight of a catchy package depicting muscular models. Clarify your goal by asking yourself a series of questions:
- Why do you need a fat burner?
- Do you have a sensitivity to caffeine?
- Are you taking medication or do you have health problems?
- How long do you intend to use a fat burner?
- Is the fat burner natural or does it contain synthetic ingredients?
- Is the fat burner vegan, organic, gluten-free?
After setting your priorities, choose the right fat burner for you. Each person’s physiology is unique, and your body’s reaction to a particular product may differ. Be careful when using multiple stimulants, as this can lead to energy depletion. Try to buy high-quality organic herbal supplements.
What you need to remember
Fat burners won’t work a miracle, but they can help you lose weight. They work by increasing metabolism, decreasing appetite, or blocking fat absorption.
Natural fat burners include ginseng, cayenne pepper, apple cider vinegar, grapefruit or substances in foods such as caffeine. You can get them from food or take extracts and preparations in capsules.
When choosing a fat burner, ask yourself what goal you want to achieve and at what stage of weight loss you most need help (food cravings, metabolic process or energy).
Consult your doctor before taking fat burners and stop taking them if you experience any side effects. Avoid synthetic fat burners, which tend to contain harmful chemicals, and give preference to organic, gluten-free options.
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