Fat Burning Supplements? Are you looking towards losing weight to have a healthier body? Then perhaps, you need to know that there are some supplements that claim to have fat-burning properties. But what about scientific evidence that stands for them?
In this article,
we will discuss some substances that claim to have fat-burning effects and the scientific evidence against them.
Here are some of the substances that may have fat-burning effects.
Caffeine
Coffee, cocoa beans and green tea are the major sources of caffeine. Caffeine is also one of the primary ingredients found in fat-burning supplements. Metabolism can be boosted up and the body can burn more fat through the help of caffeine by up to 16% for one to two hours.
It is strongly believed and has been proven in some studies that caffeine is effective in helping you burn more fat as fuel. However it is only more effective in people with normal weight than in overweight people. You actually don’t need to take supplements to have the benefits of caffeine; a cup of coffee, cocoa or tea will do. However, taking more caffeine could make your body progressively tolerant to its effects.
Drink a cup of strong coffee, as it is an excellent source of caffeine that, in turn, has many health benefits.
Green Tea Extract
Green tea is a good source of caffeine and polyphenol epigallocatechin gallate (EGCG) to help burn fat and generate more heat from burned calories. You can consume a convenient powder from green tea extract. Over 65% of calories will be burned with the daily intake of green tea and caffeine.
About 250–500 mg per day is the recommended intake of green tea extract to be more effective and get more benefits from it.
Protein Powder
One important part for burning fat is protein metabolism. Taking high-protein foods and supplements can help burn fat by enhancing metabolism. Muscle mass will also be preserved through high protein intake.
In one study with 60 obese and overweight respondents, it was discovered that high protein intake had twice more fat burning effects than in those who had moderate protein intake. Protein will diminish your hormones like GLP-1, CCK and PYY, while decreasing the hunger hormone ghrelin.
Even though we get most of our protein requirements from protein-rich foods, many individuals still find it difficult to consume enough protein everyday. There are actually some easy ways that can help increase your protein intake. One is through protein powder supplementation. There are a variety of foods that you can choose from, such as wheat, eggs, casein, soy and hemp protein powders. However, keep in mind that you have to carefully choose protein supplements that has no additives and have less sugars.This is specifically important for those who suffer from obesity.
Calories are still much more important, and protein supplements should only be a part of a meal or should be taken as snacks. They should never been an option to be placed at the top of your diet. Protein supplements can help patients who are finding it hard to consume foods that are high in protein.
Soluble Fiber
The two types of fiber are soluble and insoluble. Soluble fiber absorbs water from your gut and creates a thick gel-like substance. Amazingly, studies have shown that soluble fiber can enable you to burn more fat and bring more weight loss by controlling your hunger. This is on the grounds that dissolvable fiber can help decline hunger hormones like PYY and GLP-1.It can likewise help lessen ghrelin levels, an appetite hormone.
Soluble fiber helps you to stay full for a long period of time, as it will deliver nutrients to your digestive system slowly so that your body will take extra time in absorbing nutrients. Individuals with high-fiber intake can absorb less amounts of calories and fat.
Even though you can get soluble fiber from food, many individuals find it difficult. The option would be fiber supplements, for example, glucomannan or psyllium husk.
Other Supplements That Claim to Help You Burn Fat
There are many fat burning supplements available in the market nowadays. However, these may bring about side effects that may be harmful to health. Here are some of these supplements:
5-HTP
This substance is an amino acid and brings about serotonin secretion. It may enable you to burn fat by controlling your hunger and food cravings.
Synephrine
This is a substance found in oranges and some proof shows that it helps burn fat, however limited studies support its effectiveness.
Green coffee bean
A few investigations have found out that green coffee bean extract makes you to get thinner. However, these studies were sponsored by manufacturers, so they may be biased.
CLA (Conjugated Linoleic Acid)
CLA is a form of omega-6 unsaturated fats that assist you to burn fat. However, there is no strong evidence to prove these effects and they do not go beyond 50%.
L-Carnitine
A few examinations have demonstrated that L-carnitine can enable you to burn fat, but anyway it needs more proof.
Risks of Fat-Burning Supplements
Fat-burning supplements are found everywhere. However, there is limited evidence that they may be effective and may even damage your health. Some fat-burning supplements are not by any means affirmed by the Food and Drug Administration before they are dispersed in the market. The manufacturers of these supplements are the ones who may be held liable for the safety and efficacy of their products.
It happens that a huge variety of fat burning supplements are being pulled out of the market because a healthy and a well-balanced diet is the most powerful food supplement and nothing can replace it. There are also many instances when those supplements with toxic ingredients have caused side effects such as hypertension, seizures, stroke and even death.
Keep in mind that supplements will never replace a sound eating regimen and normal exercise. Fat burning supplements should only be a part of your weight loss plan.
