1. Protein Powder
Protein for burning body fat is important. By boosting your metabolism and curbing your appetite, a large intake of protein can help you burn fat. It also helps maintain muscle mass in your body.
While you can get all the protein, you need foods rich in protein, there are still many people struggling to eat enough protein every day. Supplements with protein powder are a handy way to boost your consumption of protein.
These options include whey, casein, soy, egg, and hemp protein. It is essential, however, to choose a low in sugar protein supplement, particularly if you want weight loss success.
Keep in mind that calories still matter. Protein supplements should replace snacks or part of a meal instead of being added to your diet. Try to take a 1–2 scoops (25–50 grams) of protein powder per day if you struggle to eat adequate protein.
Caffeine is a substance found in coffee beans, green tea, and cocoa. It is also a common ingredient, and an excellent reason, in commercial fat burners. Caffeine can help increase your metabolism and burn more fat in your body (9, 10, 11).
Research shows that over one to two hours, caffeine can increase your metabolism by up to 16%. Several studies have shown that caffeine as a fuel can help your body burn more fat. However, in lean people, this impact seems stronger than in obese people (12, 13, 14, 16, 17).
Unfortunately, too often consuming caffeine may make your body more sensitive to its consequences.
You don’t have to take fat burners or supplements to reap the benefits of caffeine. Just attempt to drink a few cups of powerful coffee, which is a substantial source of caffeine with a lot of health advantages (18).
3. Green Tea Extract
Green tea extract is just a concentrated green tea type. In a handy powder or capsule form, it offers all the benefits of green tea. Green tea extract is also rich in caffeine and EGCG, both of which are compounds that can help you burn fat (19, 20).
For example, a six-study discovered that taking a mixture of green tea extract and caffeine helped individuals burn 16% more fat than placebo (24).
Scientists contrasted in another research the affects of a placebo, caffeine, and a mixture of green tea extract and caffeine on fat burning. They found that the mixture of green tea and caffeine burned about 65 more calories a day compared to caffeine alone and 80 more calories compared to placebo (25).
If you want to reap the benefits of green tea extracts, attempt taking a 250–500 mg daily. This will provide the same benefits as drinking 3–5 cups of green tea a day.
Other Famous Fat Burners
Several fat burners can help you lose weight. They have side effects, however, or the absence of data to support their accusations.
Yohimbine is a substance discovered in the Pausinystalia Yohimbe bark, a tree found in West and Central Africa. It is widely used as an aphrodisiac, but there are also characteristics that it can be used as a fat loss supplement.
By blocking receptors called adrenergic receptors, alpha-2 Yohimbine works. Normally, these receptors bind adrenaline to suppress their effects, one of which encourages the body to burn fat for fuel.
Research of 20 elite soccer players discovered that taking 10 mg of yohimbine twice daily helped them shed 2.2% of their body fat in just three weeks on average.
Keep in mind that these athletes were already lean, so reducing body fat by 2.2 percent is significant (30).
Animal studies have also shown that yohimbine can help reduce appetite (31).
However, more data on yohimbine is required before they can suggest it as a go-to fat-burning supplement.
It can also trigger side effects such as nausea, anxiety, panic attacks, and high blood pressure because yohimbine keeps your adrenaline concentrations high.
It may also conflict with blood pressure and depression medicines. Prevent yohimbine if you take medication for these conditions or have anxiety (33).
Extract of green coffee bean
In addition, most fat burners in the market contain green coffee bean extract.
CLA is a group of omega-6 fatty acids that can help you burn fat. Its general effects seem weak, however, and the evidence is mixed (41).
There are two fiber types, soluble and insoluble. In your digestive tract, soluble fiber absorbs water and forms a viscous gel-like substance (44).
Furthermore, soluble fiber enables to slow nutrient delivery to the gut. Your body will take longer to digest and absorb nutrients when this occurs, which can leave you feeling complete for longer (51).
Moreover, soluble fiber can also help you burn fat by decreasing the number of calories you absorb from food. In one study, 17 people ate diets with variable quantities of fiber and fat. They discovered that individuals eating the most fiber from their diet absorbed less fat and fewer calories (52).
While you can get all the soluble fiber you need from food, this is a challenge for many individuals. Try to take a soluble fiber supplement like glucomannan or psyllium husk if that’s the case for you.
The Downsides of Fat Burners
Commercial fat burners are commonly available and easily accessible. They rarely live up to their heavy demands, however, and may even damage your health (53).
This is because the Food and Drug Administration do not approve fat burners before they reach the market. Instead, it is the responsibility of the manufacturer to ensure that the safety and effectiveness of their supplements are tested (54).
Unfortunately, as something contaminated them with health damaging components, there have been many instances of fat burners being taken off the market (55).
There are many instances where fat burners have caused hazardous side effects such as high blood pressure, strokes, seizures, and even death (56).
On a brighter note, if added to a good routine, the natural supplements mentioned above can help you burn fat.
Keep in mind that a healthy diet and regular exercise can not be replaced by a supplement. They just help you get the most out of a healthy eating routine and exercise.
The Bottom Line
There are no magical fat burners to solve your weight problems. However, in combination with a healthy diet and exercise regimen, plenty of natural solutions can help you burn more fat. These include caffeine extract from green tea, protein supplements, supplements from soluble fiber, and yohimbine. Caffeine, green tea extract, and protein supplements are the most likely to help you burn fat.