Fat burners are dietary supplements that can help you lose weight.
While there is nothing better to burning fat than a good diet and exercise plan, some examples of fat-burning supplements, even natural ones, have science-proven effects.
Here are the types and examples of fat burners on the market with their side effects and contraindications. Which ones are the best?
What are fat burners?
Fat burners are dietary supplements that can help you reduce different types of fat in the body.
The name fat burner should not be seen as an actual description of the effect of such products on the body.
In reality, no type of fat burner can eliminate body fat directly. But instead, they are capable of burning it indirectly.
For example, some types of fat burners can reduce your appetite, which allows you to reduce the number of calories that are ingested in the day.
As well as other examples, they can increase the physical activity of a person by activating the central nervous system. Different types can reduce the absorption of certain nutrients from food, such as fats.
Types of fat burners
The types of fat burners are:
Thermogenic is a type of fat burner able to increase thermogenesis or body temperature. There are natural and synthetic; they work by stimulating the central nervous system, the best known is caffeine.
Appetite suppressants, the name indicates, this type of fat burner is capable of reducing appetite or hunger. They are the types that have the most contraindications, side effects, and interactions with other medications.
- Calorie blockers
The effects of this type of fat burner are to prevent the assimilation of some nutrients from food. The body discards fats before obtaining its energy by taking these supplements. They work by inhibiting an enzyme called lipase. They also have strong side effects and are often accompanied by a rebound effect.
Diuretics stimulate intestinal motility and inhibit water re-absorption—the result: is an immediate drop in weight due to water loss. Typical side effects are diarrhea and excessive sweating.
Examples of fat burners
Now let’s go to the examples and effects of the most popular fat burners:
Hydroxycut is one of the oldest and best-known fat burners. This example contains caffeine and natural plant extracts. Its effectiveness has only been demonstrated after taking it for periods longer than three months. Its contraindications are the same as caffeine: anxiety, irritability, and sleep disorders.
The best known fat burner is caffeine. It is a supplement of the thermogenic type, and it works by activating the central nervous system, which allows increasing physical activity. Studies claim results of up to 12% in increasing metabolic rate. If doses greater than 200 mg per day are exceeded, it can generate side effects such as insomnia. (4)
- Omega-3 CLA capsules
The capsules Omega-3 CLA are fat burners containing linoleic acid as the main ingredient. Studies claim that its weight loss results are modest but honest, so we consider this to be one of the best examples. (4) Linoleic acid can also be found in castor oil.
Meratrim pills are a relatively new type of fat burner on the market. Its effects on weight loss are low. However, studies have confirmed an improvement in blood glucose and cholesterol levels without side effects. (3)
Orlistat is a calorie blocker type of fat burner. Its effects are basically to prevent the assimilation of fats into the body. It should be taken in combination with low-fat diets. It is effective for the short term, but its side effects and contraindications list is extensive. It would help if you took these fat burners only under medical supervision.
Fat burners made from L-carnitine will be considered safe. However, its effects as a fat burner are minimal. Supplements with L-carnitine only work for people who lack this nutrient in the body.
Best Natural Fat Burners
Maybe you are thinking of taking fat burners without suffering the side effects. Most of the natural ones have less than the pharmacists. Below you can see examples of natural fat burners:
The guarana contains caffeine, is low in calories, and stimulates the central nervous system. This allows for increasing physical activity and, therefore, fat burning. In addition, other components of the powder are theobromine and methylxanthines. These compounds have antioxidant effects.
- Green coffee bean extracts
Green coffee beans, in addition to having caffeine, have a high concentration of chlorogenic acid. A molecule that works synergistically with caffeine to burn fat. Studies affirm that if it is used for periods longer than six months, the effectiveness in losing weight is up to 2.5 kg more than that of a placebo.
- Yerba mate
The yerba mate is a derivative of the tree (yerba mate), a Paraguayan tree that can reach a height of 12-16 meters. Yerba mate contains high caffeine content, representing around 1-2% of the dry weight. One of the uses is as a fat burner and other compounds with natural thermogenic effects.
Side effects and contraindications
Not all fat burners have the same side effects and contraindications. So generalizing in these cases is not the most correct.
If we talk about caffeinated fat burners, the side effects are:
- Increased heart rate and pressure
- Restlessness, aggressiveness, mood swings
- Sleep disorders
- Predisposition to anxiety
- Tingling hands
- Excessive sweating
The contraindications of caffeine fat burners are:
- Chronic heart disease
- Take blood pressure medicine
- Being under psychological treatments
- People with hormonal disorders
- Menopausal women
- Pregnant or breastfeeding women
As for the other types, each case must be studied and always taken under the supervision of a doctor.
Fat burners are dietary supplements that can help you shed body fat.
While burning fat directly is not possible, some fat burners have shown positive results for indirect causes such as increased physical activity.
The best results – side effects are natural thermogenics; an example is guarana or yerba mate.