Besides incorporating into your lifestyle a proper eating plan and an exercise program dedicated to fat loss, adding supplements will help to increase your metabolic rate and burn fat already stored.
With a simple Google search, you will get lots of results, but you don’t know what are the best supplements for fat loss.
You have to spend a great amount of time reading about each product, compare the prices and searching for a legit review.
Besides of all this information, many supplements will promise the efficient fat burning, but only a few are scientifically demonstrated as effective.
There are five the supplements which are confirmed to give the best results: carnitine, green tea extract, alpha lipoic acid (ALA), conjugated linoleic acid and caffeine
The supplements that contain a combination of the above-mentionated ingredients will help you to burn fat and will also help the process of fat burning.
1. Alpha Lipoic Acid (ALA)
ALA is often referred to as the universal antioxidant.
It is a potent natural antioxidant found in the portion of the cell that produces energy, the mitochondria.
It has been praised as being able to amplify insulin action in muscle cells and help boost glucose metabolism, which keeps blood glucose levels moderate and prevents sudden increases in insulin.
This is essential because insulin is the main storage hormone of the body and is responsible for both storage and prevention of fat burning.
ALA is a unique antioxidant because it is soluble both in water and in fat. And that means it can travel to various parts of the cell, including fat regions.
You can take 100-300 mg of ALA at breakfast, lunch and dinner.
Built from various amino acids and various vitamins, carnitine is a basic element for energy formation and activation of metabolism.
Carnitine carries fatty acids in the blood to the mitochondria of the cell where they are burned and used as a source of energy.
Carnitine is vital for fat burning during aerobic workouts and increases the possibility of burning from fat tissue during exercise and during low carbohydrate diets.
Studies show that administration of carnitine before training leads to increased burns for energizing and reducing fatigue.
You can take 1-3 grams of carnitine at breakfast, pre and post workouts, and at the last meal.
3. Conjugated Linoleic Acid
CLA is a healthy fat that helps you remove the fat cells around the waist and the entire body.
CLA helps to produce the enzyme that helps to store fat, lipoprotein lipase, the fat that is not stored and the energy that is taken from fat.
Reduces adipose tissue, especially in the abdomen area, and helps block the absorption of fat and sugar in fat cells.
It also helps insulin receptors stay intact, increasing the level of insulin sensitivity.
It has also been scientifically proven that those who administer CLA have dropped centimeters off the abdomen by comparison with those who do not.
You can take 2 grams of CLA at breakfast, lunch and dinner.
Almost all fat burning supplements contain some form of caffeine.
Caffeine accelerates fat burning because of its ability to bind receptors to adipose cells to enhance its removal and inhibit its storage.
These fatty acids are transported into the bloodstream where they are burned for energy.
It accelerates the degree of fat burning during training.
5. Green Tea Extract
It’s almost impossible today to find a fat burning supplement that does not contain green tea.
Research results have shown that it plays a huge role in reducing body fat by speeding up metabolic rate and burning fat.
Green tea has EGCG (Epigalocatechin Galactate) content or active compound.
It speeds up metabolism and helps to produce and maintain the norepinephrine neurotransmitter, which regulates metabolic rate and fat burning.
Moreover, green tea has caffeine, which, as mentioned above, increases calorie burning.
You can take about 500-1000 mg of standard green tea extract in the morning, before training and on dinner.
How Safe They Are?
Supplements for weight loss go through numerous tests, inspections and require several approvals before being sold on the market.
Do not forget that you should consult a physician before ordering any type of nutritional supplements.
Each manufacturer’s instructions must be followed and without physical exercise, it is unlikely that you will see serious results.
You can read on each product about possible side effects such as tiredness or nausea. If they occur, you should stop the treatment and consult your doctor.
Do not be afraid about the normal symptoms.
Anything that is consumed in excess can damage the body, including water! Never drink more tablets than the product instructions suggests, hoping you will lose weight faster!
How To Take Them
Each product has certain characteristics and must be taken at certain times of the day.
That’s why you should read the instructions for each product before being consumed.
Weight loss products should be consumed at the recommendation / with the consent of a physician.
Generally, lipotropics are supplements that we take during a diet when we are in an emergency.
CLA and L-carnitine are usually taken for longer periods, before and after a workout, especially by professional bodybuilders who want to lower the percentage of fat in the body to a certain level.
Cayenne pepper actually means chili pepper finely chopped.
It adds hot flavors to the meals, and capsaicin – the pepper active compound – can help you burn fat by increasing metabolism.
A 2007 article in the American Journal of Physiology states that the natural substance capsaicin can instantly increase the metabolism and burning of fats.
You can add the cayenne pepper directly to the food or prepare tea or lemonade with it.
Capsaicin can cause stomach burns and stomach discomfort, so start with small amounts to test your sensitivity.
Water with apple vinegar is a good incentive for burning fat.
Apple vinegar can be added to soups, salads, snacks.
People who have a habit of adding apple vinegar to the daily diet tend to lose 20% more weight than those who neglect this product.
Fat burning is based not only on WHAT you eat, but also on HOW you eat; it also depends a lot on the type of exercise you do and their effect on your metabolism.
The first thing you can influence the burning of fats is FOOD: it’s very important that you get your protein, carbohydrates and fats every day, but it also matters how you combine them.
You can combine good fat with proteins or protein with carbohydrates, but it is essential not to mix carbohydrates with fats, at least in large quantities.
You can combine chicken breast with a salad, but not pasta / white bread with chicken breast. Vegetables and fruits should also be consumed separately.
For fast fat burning, carbohydrates should be eaten in the morning or after intense workouts because at these times the body can process it well, avoiding fat deposition.
Second – Calorie sharing: A person with a normal work schedule, type 9-17, should distribute daily calories intake according to the body’s rhythm, that is, 40% morning, 30% lunch, 15% dinner and the rest 15 % at snacks between meals, which should be made up of fruit and natural juices.
Beware, however, they should be eaten at least 1 hour before meals or 3 hours afterward to maximize fat burning.
Third – The physical exercise you perform daily is extremely important for increasing metabolism and for burning fat, whether is cardio or those involving weight gain, but there are some exercises whose effect on metabolism is on long term, spanning many hours after you have finished your physical effort.
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