Approximately 60% of the American population express a desire to shed weight and enhance their well-being, leading them to consider using supplements. Within the realm of weight loss products resides thermogenic supplements, also known as fat burners.
Here is an overview of what you should understand about fat burner supplements.
Overview of Thermogenic Supplements
A thermogenic supplement could encompass a variety of ingredients designed to naturally enhance fat burning and metabolism. Additionally, these supplements might assist in reducing fat absorption in your intestines.
The term thermogenic refers to heat production. When your body burns calories, it generates more heat. Therefore, a supplement that increases your metabolism or fat-burning capacity is referred to as thermogenic.
Some of these supplements may contain a single ingredient, while others offer a combination.
Varieties of Fat-Burning Supplements
Specific types of supplements categorized as fat burners include:
- Caffeine – This stimulant is naturally present in numerous plants and raises adrenaline levels. Adrenaline prompts fat cells to release fatty acids into the bloodstream, which can then be utilized as energy by cells. Caffeine can also elevate metabolism and decrease appetite, albeit to a small degree. In theory, consuming 150 mg of caffeine could help burn around 15 extra calories daily.
- EGCG – Green tea comprises compounds with thermogenic effects, including EGCG and caffeine. Studies indicate that green tea supplements with caffeine can enhance fat burning by 16% for up to 24 hours post-consumption. Apart from fat-burning properties, EGCG offers various health benefits.
- Capsaicin – Found in chili peppers, capsaicin is responsible for their spiciness and, similar to caffeine, triggers the release of adrenaline. This release accelerates metabolism, enabling the body to burn more fat and calories. Capsaicin may also aid in reducing appetite.
- Garcinia cambogia – Derived from a tropical fruit, this extract is commonly found in weight loss supplements. It contains hydroxycitric acid (HCA), which can inhibit the enzyme ATP citrate lyase involved in fat formation.
- Yohimbine – Extracted from the bark of an African tree, this compound can enhance the activity of hormones like adrenaline, noradrenaline, and dopamine, potentially aiding in boosting fat metabolism.
- Bitter Orange – Bitter orange contains synephrine, a natural stimulant structurally similar to ephedrine. It may enhance calorie burning and metabolism, assisting individuals in their weight loss journey.
Frequently, thermogenic blends are preferred over single-ingredient supplementation.
Safety Considerations
Caution should be exercised when using thermogenic supplements as, akin to other supplements, they are not regulated and could carry potential side effects and risks.
Commonly reported side effects with fat-burning thermogenic supplements include nausea, abdominal discomfort, headaches, and constipation. These supplements may also marginally increase blood pressure.
Consuming supplements containing 400 mg or more of caffeine might lead to adverse effects such as anxiety, dizziness, heart palpitations, and headaches.
In severe instances, high doses of thermogenic supplements could result in serious consequences like gastrointestinal inflammation, liver damage, or even liver failure.
According to the FDA, supplements in the U.S. do not mandate approval. Nonetheless, the FDA has the authority to remove unsafe supplements from the market or take action against companies making false claims regarding their products.
The manufacturers of supplements are accountable for ensuring the safety, proper labeling, and contamination-free nature of their products.
Consumers are advised to conduct thorough research and bear in mind that just because a product is termed “natural” does not automatically certify its safety. To gain further insights on supplements and their ingredients, individuals can refer to the U.S. Office of Dietary Supplements website and the National Center for Complementary and Integrative Health site.
Usage of Fat Burners
Relying solely on a fat burner is unlikely to result in significant weight loss. Additional measures such as engaging in resistance training multiple times per week, cardio exercises, and ensuring adequate sleep are crucial in aiding weight loss. It is essential to consume nutrient-rich foods and identify any obstacles hindering your weight loss progress.
In case you find yourself stuck in a weight loss plateau due to improper nutrition or lackluster workouts, a thermogenic supplement might offer a slight enhancement. A study in the Journal of the International Society of Sports Nutrition revealed that a thermogenic fat burner could elevate the resting metabolic rate of healthy individuals, implying an increased calorie burn even during sedentary periods.
Enhanced energy expenditure could contribute to a leaner physique over time. These supplements may also suppress appetite, leading to a caloric deficit, or bolster energy levels for more intense workouts.
Prior to integrating a fat burner into your regimen, it is recommended to consult a healthcare professional, especially if you have underlying health conditions. Opt for products from reputable brands and strictly adhere to the instructed dosage.
