The best fat burners for weight loss

Can Supplements Help Lose Weight? We compared the effectiveness the best fat burners and natural products.

Just a reservation: the most effective ways to burn fat are sports and diet. No one ever managed to lose weight, consuming tons of fat burning pills daily.

The term “fat burner” refers to various drugs, which either increase the metabolic rate (the rate at which the body consumes energy) or stimulate thermogenesis (process heat production in the body). This term may also mean foods that suppress appetite and inhibit the absorption of nutrients substances, which ultimately can lead to weight loss, despite the absence of a direct effect on fat burning tissue.

The key point when taking several drugs (in any goals) is how they work together. This is especially important for fat burners, as many of them are stimulants. Together, in small doses, they can have powerful effects. action when taken with other supplements (synergy).

Studies have shown that a fat burner is only effective in combined with a healthy diet and well-designed training plan.

Today we will talk about some of the most common fat burning supplements so you can take balanced and informed decision about which ones are better select.

• What are fat burners
• How fat burners work
• Which fat burner to choose
• Who should not take fat burners
• How to take fat burning supplements
• Time of receipt
• Side effects
• Do fat burners contain banned substances?
• The components of the most effective fat burners for weight loss
  • Caffeine
  • L-carnitine
  • Green tea
  • Phosphatidylserine
  • Yerba mate
• Best Natural Fat Burners
  • Black currant
  • Grapefruit
  • Almond
  • Pear
  • Sea beans
  • Chocolate

What are fat burners

Fat burners are mixtures of herbs and stimulants, which slightly increase body temperature, which allows us burn more calories during exercise. Caffeine, green tea and yerba mate – their main components.

However, there are quite dubious products on the market. For example, today there is not enough evidence in regarding the effectiveness of carnitine, forskolin and ephedrine. Last is a synthetic version of ephedra grass and is part of many brands. Say in the UK it is only available at due to dangerous side effects and the ability to cause addictive.

How fat burners work

Some fat burners directly burn calories (stimulating the process heat production), others activate adrenaline rush, accelerate metabolism, and also act as suppressors of appetite. However, evidence of the effectiveness of fat burning supplements is not a lot of. According to experts, moderate calorie intake and exercise a little better helps to lose weight in the long term run.

Which fat burner to choose

A wide selection of fat burners can be found in most specialized sports nutrition stores and large supermarkets. In the latter you can also purchase natural slimming fat burners such as blackcurrant and dark chocolate (see below).

Video – who needs fat burners and their views

Who should not take fat burners

Fat burners raise levels of cortisol (stress hormone) in blood, so if you suffer from anxiety or anxiety, then these symptoms can worsen. Before you start use sports supplements for weight loss, consult with doctor, especially if you are already taking any medication drugs.

How to take fat burning supplements

Follow the instructions on the package and better choose capsules or pills as they are the easiest way to track dosage. Be careful if you plan to take sports fat burners for weight loss for a long period of time. Experts recommend taking them for 14 days, after which for 14 days take a break, and repeat this cycle 2 times every 8 weeks.

Time of receipt

Most fat burners contain caffeine, so take their in the morning might be best. Never take fat burner products for weight loss after 2 hours since it will affect your sleep. If you want to see a serious result, follow the instructions on the package and combine the medication with structured training plan.

Side effects

Taking large doses of ephedrine can have serious consequences, in including palpitations, restlessness, insomnia, and vomiting dizziness. Natural fat burners for weight loss, usually safer, but in large doses they can also lead to side effects, including high blood pressure or heart rhythm disturbance.

Fat burners and the illusion of effect – what happens after end of reception

Do fat burners contain banned substances?

Some fat burners, along with many other sports drugs may contain prohibited substances that are formed as a result of so-called cross-contamination in production process. Therefore, it is difficult for companies to guarantee them absence, even if product testing was carried out by a third side. This state of affairs carries risks for athletes, under the scrutiny of the World Anti-Doping agencies (WADA).

To avoid taking illegal or narcotic drugs, read the fat burner label carefully and purchase only certified product.

The components of the most effective fat burners for weight loss

Caffeine

Caffeine Accelerates Fat Oxidation During Rest and Physical exercise, improves the body’s ability to absorb fats (converting them to energy) and increases energy costs, stimulating thermogenesis. In concentrated tablet form, he more effective than coffee. To increase energy consumption, it is necessary to take 8 mg of the substance per 1 kg of body weight per day, which is equivalent 8 cups of Americano from Starbucks.

L-carnitine

L-carnitine is an amino acid that transports fatty acids in mitochondria (our internal “power plants”) for energy production. Take 500 to 3,000 mg of the substance before workouts to use maximum fat as “fuel” for doing exercises. This is especially effective if you exercise on an empty stomach or sit on a low carb diet, where fat oxidation is already quite active. However, as mentioned above, there is no evidence in this regard. a lot of. In more detail, pro-carnitine, what is it and why you need it, read the link.

Green tea

Green tea can give a powerful boost to metabolism. He is rich antioxidants called catechins that increase the body’s ability to burn fat by 4.7%. To obtain maximum health benefits, drink it instead of regular tea or diet soft drinks. However, for this you need from 8.6 g to 15.7 g of pure substance per day, which is equivalent to approximately 9 cups of drink, so it’s much more convenient to take the extract green tea in the form of powder, capsules or tablets. The main thing is not go overboard. Overdose can lead to poor absorption iron from food, slowing the transport of oxygen and production energy, which will reduce the efficiency of the gym.

Phosphatidylserine

Any intense training is a serious stress for the body. AT in the course of it, cortisol is secreted in large quantities, which responsible for the accumulation of fat. However, phosphatidylserine blocks it production. This allows you to recover faster, burn more fat and build more muscle. Take it after a workout either in the evening, especially if you exercise with high intensity or highly susceptible to stress.

Yerba mate

Yerba Mate is a powerful fat burner due to its high caffeine content. It is often found as one of ingredients in energy drinks around the world. This plant contains polyphenols that inhibit the enzymes involved in fat metabolism. Yerba Mate enhances the feeling of satiety by slowing down digestion. Nevertheless, the effect of mate on body weight is devoted little research, so it can not be put on a par with caffeine and green tea.

Best Natural Fat Burners

Black currant

According to research from the University of Chichester, the best a means for burning fat – blackcurrant extract. During experiment with the use of this substance by cyclists An increase in intensity of 15–27% was observed. “Nothing else like that does not significantly increase fat oxidation. We watched very high activation of the enzyme that transports fats into mitochondria, “says author of the study, professor of physiology Mark Willem.

For best results, take black extract currants 300 mg per day. The active ingredient is also contained and in other dark fruits and vegetables, such as eggplant, plums and cherries.

Grapefruit

Researchers at the Scripps Clinic in California found that consuming just half of grapefruit before each meal helps to lose up to one and a half kilograms per week, even if leave the diet the same (provided that you do not eat unhealthy food 3 times a day). According to study author Ken Fujioka, it’s all about the substance that regulates insulin levels. “All, which helps lower the level of this hormone, helps and lose weight, and grapefruit seems to be among such products ”- said the scientist.

Add grapefruit to spinach salad or just eat in pure form.

Almond

US study participants ate daily handful of almonds for 6 months and found that they got rid of 18% fat. Those who followed a diet with exactly the same amount calories and protein, but replaced almonds with complex carbohydrates (e.g. bread) lost only 11% of fat.

Almonds are an ideal snacking product and an excellent ingredient in morning porridge.

Pear

Research conducted at the University of Rio de Janeiro, showed that people who ate 3 pears a day consumed fewer calories and lost more weight than those who did not. This fruit is extremely rich in fiber (one fruit contains 15% of the daily recommended rate), so it will help you Feel more full and save from overeating.

Be sure to eat the pear skin, as it contains most healthy fibers. Pears serve great complement to leaf lettuce, especially in combination with blue cheese.

Sea beans

Sea beans must be in your diet if you want to get rid of fat, because one serving of this product contains about 20 grams of resistant starch. University Researchers Colorado found that if there are foods high in such starch once a day, then you can burn 25% more fat.

To make delicious mashed potatoes at home, fry shallots and garlic in olive oil, add a couple of cans of sea beans, then mix all the ingredients in a blender.

Chocolate

It is proven that dark chocolate and other high-foods antioxidants help prevent accumulation fat cells in the body that are precursors obesity and heart disease. The main condition – do not eat it too a lot of.

Interesting topic:

1. What kind of sports nutrition for weight loss should I use?