The most popular fat burners for reductions - what is the guideline when choosing?
Fat burners are substances that, combined with a proper diet, help get rid of persistent fatty tissue stores and significantly accelerate the weight loss process. Manufacturers, however, like to fill their products with substances that are not necessarily effective. Find out how to choose supplements for persistent fat that actually work and have no side effects.
I carried out a review of the most popular substances found in fat burners for athletes, both the weaker ones with moderate action and those stronger for the last stubborn bit of fat.
Fat burners – for who and when
Fat burners definitely help in the weight loss process, but only if other necessary elements cooperate with them, such as physical activity and proper diet on the negative balance. Thinking about buying a product that accelerates metabolism, enhances thermogenesis or improves the use of fatty acids requires analysing your eating habits and your health. Otherwise, it may turn into money being wasted, and instead of helping – we’ll end up harming ourselves.
Fat burners are helpful in improving metabolism, improve fatty acid metabolism, are helpful in cleaning toxins, improve intestinal motility, stimulate, and some also affect the suppression of excessive appetite.
People who are hypersensitive to caffeine, suffer from hypertension or significant hypotension, hyperactivity, insomnia, have blood circulation disorders or take other stimulants should not reach for fat burners. Contractors are also contraindicated for: pregnant and breastfeeding women, children and adolescents up to the age of 18 (in the case of some products up to 21), the elderly and those suffering from metabolic diseases, including hyperthyroidism and hypothyroidism. If you are in this group, it’s best to consult your choice of a sports medicine doctor or trainer / dietitian who will help you choose the right product or completely oppose it. Any doubts should also be consulted with a dietician who has a specialization in the field of supplementation.
Diet is the most important element of fat loss combined with appropriate physical activity - preferably strength or interval training. Typically, fat-burning preparations are recommended only at the last stages of reduction, when the weight starts to stand still and stabilizes at an unsatisfying level, and through a less varied diet and fewer calories, we feel a decrease in energy, drowsiness and worse regeneration. You should not reach for fat burners first, because they will not transform fat into muscles or remove it, you have to give them the incentive to start working, and this stimulus is exercise and diet.
Substances contained in fat burners and their properties
Substance influencing metabolism, accelerating its rate and supporting the production of thyroid hormones. It’s present in most fat burners, however its operation is negligible. Effectiveness in improving the mood, stimulation and acceleration of metabolism cannot be felt in a healthy person and it’s really called "Filler".
Effects on fat burning: 3/10
Pro-health action: 4/10
It’s a substance naturally found in food (meat, eggs) and has many functions, especially in the nervous system and the proper functioning of cells. Its supplementation is appropriate in the case of physical exercise, because it allows to save vitamin B12, which is synthesized in case of a deficiency. Its action in the direction of burning fat is not too high, however, it’s involved in the metabolism of fats. It’s recommended that it be present in the burners due to the protective effect on the liver.
Effects on fat burning: 4/10
Health-promoting activity: 7/10
A natural substance found abundantly in cocoa beans, i.e. also in cocoa and bitter chocolate (at least 70% cocoa). It stimulates metabolism and gently increases energy production, which allows you to increase energy consumption. It also has a protective effect on vessels as well as anticancer and antioxidant as well as improving well-being.
Effects on fat burning: 4/10
Health-promoting activity: 8/10
Substance involved in the metabolism of fats, but also enhancing many processes in the body, such as the functioning of the nervous system, the economy of certain elements and the improvement of well-being and energy levels. Its operation is not unequivocally confirmed by research, however, due to the fact that the body has many important functions, it can be considered harmless in doses intended for use.
Effects on fat burning: 6/10
Health-promoting activity: 8/10
CLA is an animal fatty acid that has very interesting properties. Protects muscle tissue against catabolism, while increasing nitrogen transport and improving the supply of blood and nutrients to the muscles. It also has a thermogenic effect, like most fats, which can significantly increase energy costs. CLA also relieves excessive cortisol production during stressful situations, thereby controlling anabolic processes. All this, however, has been proven only on mice, and only demonstrative studies have been conducted on humans. In the fat loss control studies, the group taking 3.2 g / day for 6 months lost 1 kg of fat mass more than the placebo group. Not much, but there is a difference.
Effects on fat burning: 5/10
Health-promoting activity: 5/10
A stimulating substance that improves concentration and focus. It improves cardiorespiratory fitness and stimulates the circulatory system to work at higher revolutions. In itself, it has no direct effect on fat burning, but it’s used before training to help achieve better results and improve aerobic fitness. Caffeine often abused by coffee lovers has many properties that affect the health of a person in many areas.
Effects on fat burning: 4/10
Health-promoting activity: 5/10
Substance with action mainly strongly stimulating, synergistic in action to caffeine, but less addictive. The main ingredient suspected of supporting fat burning is the active substance contained in yerba mateine, which is also intended to stimulate metabolism. Yerba mate is also recommended for health-related reasons, contains a lot of valuable micronutrients and elements, and has antiradical effect. It also allows easier relaxation, and said mateine inhibits the appetite. Yerba mate also has many other valuable properties that affect human health and well-being.
Effects on fat burning: 6/10
Health-promoting activity: 9/10
Very well-known and used all over the world as a classic addition to dishes, increasing their spice. Strongly enhances thermogenesis, which also speeds up the rate of metabolism, because the production of heat is associated with a considerable energy cost. It has a protective effect on the heart and circulatory system. Not recommended for people with sensitive stomach or peptic ulcer disease.
Effects on fat burning: 7/10
Health-promoting activity: 6/10
Turmeric (curcumin), cumin, cardamom, ginger, cinnamon
Known and often used spices, great for thermogenesis and metabolism. Their action is considered effective only after prolonged use, but thermogenic effects can be felt right away. It’s worth to include them in the daily diet due to health effects, but also as an addition before aerobic and interval training. Particularly strong thermogenic properties show: cinnamon, ginger and turmeric, which in addition have a positive effect on health by lowering the level of bad LDL cholesterol and blood glucose. Ginger and turmeric are also known for their anti-cancer properties.
Effects on fat burning: 7/10
Health-promoting activity: 8/10
Green tea extract (EGCG - Epigallocatechin gallate)
Polyphenol, which is mainly present in green tea, is a powerful antioxidant and a substance that eliminates free radicals and therefore counteracts the development of tumours. It also supports the functioning of the circulatory system and improves immunity. It also has a fairly powerful effect that speeds up the metabolism, thanks to which it’s considered an effective adjuvant to fat burning. Extracts work much more strongly than drinking green tea, because this ingredient is effective only in a portion of about 1000 mg / day. Its effects are enhanced by black pepper added to products that contain EGCG.
Effects on fat burning: 7/10
Health-promoting activity: 9/10
Raspberry ketones are known for a long time, but they quickly became famous for their miraculous properties. They are able to increase and accelerate lipolytic metabolism in fat cells and increase thermogenesis (heat production) in the body. They also help reduce blood sugar levels, so they act healthily. Like every type of fruit, they also contain a lot of antioxidants, which affects the cleansing of the body of toxins and facilitate the reduction. Raspberry ketones are found in many fat burners from the upper shelf, and their effect is also enhanced by cayenne pepper, EGCG, nettle extracts, etc.
Effects on fat burning: 8/10
Health-promoting activity: 8/10
Bitter orange peel extract - synephrine
Synephrine contained in the extract of bitter orange very strongly affects the increase of the basic metabolic rate (PPM), which has a significant impact on increased caloric consumption. It’s a quite effective ingredient, and its operation has been confirmed by research. However, it can cause problems with blood pressure and cardiac arrhythmias with prolonged use of high doses. Occasionally consumed in cycles is not harmful, but one should be particularly careful because of strong stimulating effects.
Effects on fat burning: 8/10
Health-promoting activity: 3/10
One of the most controversial ingredients in athletes' burners, present in the old version of Black Bomb, but recently discontinued from its composition due to premises with harmful effects on the body. It has a strong thermogenic and stimulating effect on the central nervous system and increases the circulatory and respiratory capacity of the body. It can have severe and serious side effects, such as: hand tremors, confusion, anxiety, palpitations, fainting, and even poisoning. It’s difficult to find preparations with this substance on the market, but if they are still available somewhere, be careful of the dose that you use and start with the minimum. In sports and competitions, it’s a prohibited substance. Sports enthusiasts take it at their own risk.
Effect on fat burning: 9/10 (CAUTION SERIOUS SIDE EFFECTS!)
Health-promoting activity: 1/10
Very strong substance of vegetable origin, acting in particular on resistant adipose tissue located near the abdomen, thighs and buttocks (due to the specificity of the effect on catecholamine). It also stimulates the nervous system, stimulating the secretion of norepinephrine, which also affects the breakdown of adipose tissue. It’s quite a powerful and effective fat burner, however, it has many side effects, including irritability, confusion, convulsions, increase in blood pressure, dehydration, electrolyte disturbance. You should be particularly careful when using this substance.
Effect on fat burning: 9/10 (CAUTION SERIOUS SIDE EFFECTS!)
Health-promoting activity: 2/10
Want to know more? Check out our article about Yohimbine -> How does Yohimbine work?
Due to its structure and performance characteristics it’s compared to amphetamine, because it affects similar centres of the nervous system. However, it has much smaller side effects and less addictive effects than amphetamine. However, it’s still one of the strongest substances used in bodybuilding and should be especially taken into account. Side effects can be compensated for by starting with a small amount and gradually increased. Ephedrine has a negligible effect on the central nervous system, stimulating and strongly enhancing thermogenesis. It also improves the endurance of the body, so you can exercise a lot more. This is an ingredient prohibited in the sports organizations and competitions, because it’s considered harmful and artificially improving the performance of a player.
Effect on fat burning: 10/10 (CAUTION SERIOUS SIDE EFFECTS!)
Health-promoting activity: 8/10
I presented some of the most popular substances contained in products described as fat burners. Some of them may not only be very strong, but also harmful, so you should absolutely remember to read the substance on the preparation before we reach for it. Fat burners are the last think we should reach for, with the the most stubborn fat. You should never go the easiest way and reach for this type of products immediately. Physical activity and diet on the negative calorie balance are more important.
