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Dietary supplements that claim to increase metabolism or energy expenditure and decrease fat absorption, leading to weight loss by increasing the fat oxidation process - especially during workouts - and regulating the appetite are categorised as fat burners. Fat burners are used to reduce fat accumulations in the body through lipolysis (breakdown of lipids), which is the process by which triacylglycerols (TAGs) break down via hydrolysis into their constituent molecules: glycerol and free fatty acids (FFAs) by increasing fat metabolism.
According to WHO (2024) data, 1 in 8 people in the world struggle with obesity, and it has almost doubled in individuals since 1990, resulting in more people opting for fat burners for weight loss. However, usage of these supplements remains controversial since they contain many ingredients that may inhibit long-term side effects, stimulating potentially dangerous outcomes if not used with caution.
Fat Burners: How do they function, and what do they do?
- Fat burners increase your RMR (Resting Metabolic Rate), and the active ingredients in them, such as caffeine, green tea extract and carnitine, increase overall metabolism, regulate appetite hormones, and increase blood pressure and energy expenditure resulting in the body burning more calories, ultimately leading to weight loss.
- However, there is a common myth that fat burners can melt away already existing fat cells, which is not true. Fat burners help reduce weight by blocking fat absorption, regulating appetite and enhancing metabolism.
- Fat burners for weight loss are generally formulated by combining stimulants, mostly derived from herbs (caffeine and ephedrine, guayana, and ma huang) along with chromium picolinate (improves insulin resistance and manages blood glucose levels), essential fatty acids, pyruvate and/or hydroxycitric acid. They basically stimulate fat burning by increasing energy levels. Although few of them are pharmacologically approved for human use, some fat burners for weight loss can adversely affect cardiovascular health and endocrine and neurological systems. Hence, their safety is not ensured.
Fat burners: Composition and ingredients
Fat burners for weight loss are often composed of ingredients that promote fat oxidation and thermogenesis, which means that these specific ingredients can raise the body temperature, leading the body to burn more calories throughout the day and regulate the metabolism.
Highlighted below are some common ingredients found in fat burners for weight loss.
1. Green Tea Extract:
It contains ingredients with several bioactive compounds, including chlorogenic acid, a polyphenol exhibiting antioxidant properties. EGCG (Epigallocatechin gallate) present in green tea boosts fat oxidation and promotes metabolism and thermogenesis, burning more calories. These ingredients help burn calories and reduce the absorption of fat. Green tea extract also contains caffeine, which aids in weight loss by boosting fat metabolism.
2. Green coffee bean extract:
Chlorogenic acid in green coffee beans is retained as they do not undergo roasting. The antioxidants and chlorogenic acid present reduce the absorption of carbohydrates, support weight management, promote fat burning and lower appetite. It helps disintegrate fat cells by promoting lipolysis, suppresses hunger, and increases satiety.
3. L-carnitine and L-tartrate:
These are non-essential amino acids present in both fat burners for men and fat burners for women which enhance fat oxidation by transporting fatty acids into the cells for burning and for utilisation of more energy, eventually promoting weight loss. L-carnitine helps utilise fatty acids for energy leading to an increase in muscle mass and reducing buildup of fat when combined with an proper diet and exercise routine.
4. Coleus root extract:
It is obtained from coleus forskohlii - a native Indian plant and has traditionally been used as a medicine to promote and regulate thermogenesis, increasing basal metabolic rate. Coleus root extract contain enzymes adenylate cyclase and lipase that aid in weight loss but limited studies are available. It also helps the body to utilise deposited fat and lowers the chances of fat accumulation.
5. Black pepper extract:
It contains an active compound called piperine, which aids digestion and improves metabolic health. Black pepper also has thermogenic properties, which help promote the burning of fat and utilising it for energy. It blocks new fat cell formation, which helps prevent weight gain as well.
6. Capsaicin:
Capsaicin is the main bioactive compound that increases calorie burning. Usually found in chilli peppers, capsaicin increases metabolism and lowers appetite, aiding weight loss. It has been seen that capsaicinoids increase energy expenditure and stimulate the sympathoadrenal system which mediates the thermogenic and anorexigenic effects. This impacts calorie intake, restricts gain in body weight and increases energy expenditure, promoting weight management.
7. Garcinia Cambogia:
It contains an active compound HCA (hydroxycitric acid), which acts as an inhibitor of ATP citrate lyase, a key enzyme involved in the synthesis of fatty acids, cholesterol, and triglycerides, curbing the formation of body fat. By inhibiting citrate lyase, it blocks the production of fat, interfering with conversion of unutilised carbohydrates into fat. However, with mixed results, some showing positive weight loss results, more studies are needed to concretely come to a consensus concerning the role of garcinia cambogia as an effective ingredient for weight loss.
8. Yohimbine:
Derived from the bark of the yohimbe tree, native to Central and West Africa. Yohimbine has been shown to regulate metabolism, inducing fat loss due to its presumed lipolytic properties. It is used for fast weight loss and bodybuilding.
9. Chromium picolinate:
Though not a very common fat burner, it is one of the ingredients used in fat burners due to its appetite-suppressing and thermogenic properties. This leads to an increase in energy production due to heat production, contributing to fat burning and aiding in managing healthy weight.
10. Synephrine:
Synephrine is a widely used ingredient in fat burners for weight loss, found in bitter oranges and other medicinal plants. It exhibits properties that promote fat oxidation by regulating the resting metabolic rate. Synephrine also helps in weight loss and body fat loss by regulating lipolysis and metabolic rate.
Benefits of fat burners
Fat burners work in a variety of ways, offering benefits ranging from improved metabolism to boosting energy levels. Let’s take a look at these benefits of fat burners in more detail.
1. Increase metabolism:
Fat burners for weight loss have ingredients like green tea extract and coffee bean extract that contain caffeine, chlorogenic acid and antioxidants that regulate metabolism. Certain ingredients like L-carnitine and L-tartrate help boost metabolism and provide energy to accelerate the process of fat loss.
2. Reduce fat absorption:
Some fat burners contain ingredients rich in soluble fiber, which prevents the body from absorbing fat content from food. Soluble fibres form a gel-like structure binding the dietary fat and cholesterol, which prevents their absorption into the body, supporting the weight loss regime. For example, guar gum, glucomannan, and beta-glucans are fibre-rich ingredients, common in many weight loss supplements and fat burners.
3. Curb Appetite:
A common ingredient in fat burners is chromium picolinate, which helps in managing weight by suppressing appetite and stimulating the production of heat, accelerating the fat loss process.
4. Boost energy:
Fat burners usually increase energy expenditure due to fat burning, helping boost energy levels. Caffeine in ingredients like green tea and extracted coffee bean extract acts as a stimulant, increasing energy levels.
5. Regulate blood sugar levels:
Fat burners may contain ingredients such as chlorogenic acid and chromium picolinate which may regulate blood sugar levels. Chlorogenic acid is a natural antioxidant found in green coffee beans which reduces insulin spikes by decreasing the absorption of carbohydrates in the body, indirectly managing blood sugar. However, there is no definitive research on this benefit. Chromium picolinate improves insulin resistance and manages glucose levels in the blood.
Fat burners for weight loss are known to accelerate metabolism and blood pressure, causing an overall increase in energy expenditure, which may lead to weight loss. However, relying on fat burners alone won’t benefit in the long run as it might trigger hypertension. So, people who already have underlying conditions such as high blood pressure should avoid these supplements for fat loss and adhere to other scientifically backed weight loss mechanisms such as caloric deficit and exercise for overall well-being.
Potential side effects of fat burners
- Despite the common perception that fat burners for weight loss are “natural," they may still have risk of side effects. Some are associated with severe toxicities, including hepatotoxicity - a condition characterized by damage to the liver caused by exposure to harmful substances, such as certain medications, toxins, or chemicals, leading to increased blood pressure, anxiety, headaches, heart problems, and kidney failure.
- Prolonged use of fat burners may also disrupt the body’s normal metabolism. Caffeine in fat burners may lead to irregular sleep cycles disrupting the body’s normal mechanism.
- Supplements may get marketed in a way that makes them appear as the easiest option to tackle obesity and weight-related issues, but it is advised not to fall for the gimmicks and always do thorough research. Fat burners may lead to quick weight loss. However, this can later relapse leading to excess weight gain.
Hence, it is advisable to consult a healthcare professional before trying any supplements and also checking they are authorised by the regulatory bodies. You should know about the ingredient details of the supplements you’re taking to avoid unpredictable reactions and long-term side effects.
How to choose the best fat burner: Precautions and usage
1. Reputed Brand and Quality Ingredients:
If you are looking for a fat burner for weight loss, the first thing to look for is a reputed brand that uses high-grade ingredients. A supplement containing natural ingredients lowers the risk of side effects. One should always avoid supplements with questionable ingredients even if they are from a well-established brand. Try choosing products that are tested for safety and efficacy and have lab reports available for their products.
2. Medical history:
Buying a branded supplement is not enough - there are certain factors one must take into consideration when purchasing a fat burner for weight loss. Always choose the product keeping in mind your medical history, potential allergies or any current medical condition. You should always consult a healthcare professional if you are on any regular medications.
3. Dosage:
Fat burners should always be consumed within the prescribed dosage to avoid repercussions. It is important to consult a professional healthcare provider in case of any underlying condition or medical history to adjust the dosage of the supplement according to your needs.
4. Cost and convenience:
A cost-effective, science-backed supplement with natural ingredients that doesn’t burn a hole in your pocket and sway your budget should be considered over one not backed by scientific research. Fat burners are available in the form of easy-to-swallow tablets/capsules and powder or even liquid form that can be dissolved in water; whichever you choose depends on your personal preference.
Steadfast Nutrition’s LeanFast is the best supplement for individuals looking to shed excess fat and boost metabolism in their bodies, and support weight management. However, the key point to be noted is that it is not a fat burner for weight loss but a metabolism booster that contains L-Carnitine L-Tartrate, Green Coffee Bean Extract, Green Tea Extract, Caffeine Anhydrous, Coleus Extract, Black Pepper Extract, and Chromium Picolinate, which increase fat oxidation and glucose metabolism helping you shed those extra kilos. Chromium Picolinate which is not a common fat burner, benefits due to its appetite-suppressing and thermogenesis properties.
Conclusion
Fat burner supplements are being promoted as magic potions for weight loss. However, this is far from the truth - many fat burners are not regulated. Hence, there is no guarantee that these products contain the mentioned ingredients as per their labels leaving their authenticity questionable. Not every “natural” fat burner supplement is necessarily safe because it can potentially cause hormonal imbalance, seizures, irregular heart rate, high blood pressure, and heart problems.
Before relying on any of such supplements, you should always consult your healthcare provider and make sure that the ingredients in fat burners don’t react with other medications that you are taking. Incorporating a nutrient-dense calorie deficit diet along with a regular exercise routine is a far better and safer option to achieve your weight loss goals and achieve optimal well-being, consequently decreasing the chances of any health risk associated with obesity.
FAQs
What are fat burners and how do they work?
Fat burners are supplements that help increase metabolism and energy levels that can lead to fat loss. They are used to lose weight. Fat burners contain ingredients like caffeine, green tea extract, and L-carnitine that help burn more calories within a short period. However, fat burners may not work similarly for everyone, and results may vary according to your age, gender, and underlying conditions.
Do fat burners help with weight loss?
Fat burners can aid weight loss but you should not rely upon them solely. To get the best results, it is advised to incorporate a calorie-deficit diet and an active lifestyle in your routine for overall well-being.
Are fat burners safe to use?
Though promoted as natural supplements that are safe to use, a few fat burners may have side effects such as anxiety and digestive issues. It’s important to consult a doctor in such cases to minimise or reduce the risk of developing any severe condition.
Can I take fat burners without exercising?
Although you can take fat burners without exercising, they are deemed more effective when taken with a healthy diet and proper exercise regime. Without exercise, they will only show minimal results and might not be as effective.
When is the best time to take fat burners?
The best time to take fat burners for weight loss is typically in the morning or 30 minutes before exercising. It is not advised to take them before bed, as they might disrupt your sleep cycle.