You want that sexy summer body, or just want to be able to get into your favorite jeans, but is fat burners the route to take? Fat burners are one of the most controversial supplements you can find in the drug store. They declare that they can reduce the fat absorption, increase your metabolism and even burn your excess fat. But the problem is that these unregulated supplements are mostly ineffective and can be extremely dangerous.
However, there are some very effective natural supplements that you can use instead to burn off the fat. And in this article the five best natural supplements will be mulled over.
1 Green tea extract
Green tea extract is the concentrated version of green tea, and it contains caffeine and polyphenol epigallocatechin gallate that both can aid you burn fat through thermogenesis. Thermogenesis is a process in which your body burns calories to heat the body. The combination of caffeine with polyphenol epigallocatechin gallate could lead to around 16% more fat to be burn than without them. But to get these type of results, you will need to take 250 – 500 mg of green tea extract daily, or three to five cups of green tea per day.
2 Caffeine
Caffeine is a great fat burner, as it boosts your metabolism and thereby you burn extra fat. Caffeine can be found in green tea, coffee and cocoa beans. By drinking a few cups of strong coffee, could also lead to other health benefits, but drinking it too frequently could make your body immune to its effects. Nonetheless, caffeine can boost your metabolism, even only temporary, but enough to boost your metabolism up by 16 % for up to two hours. But the effect is more effective with lean people than people that are obese.
3 Yohimbine
Yohimbine can keep your adrenaline levels high and block the receptors that normally suppress fat burning, which can help your fat burning. This substance is found in the bark of a tree found in Central and Western Africa, called Pausinystalia yohimbe.
The substance, yohimbine, blocks the receptors called alpha-2 adrenergic receptors. It is these receptors that normally bind adrenaline to suppress its effects, one of which is boosting the body to burn fat for fuel. Since yohimbine blocks these receptors, it can prolong adrenaline’s effects and encourage the breakdown of fat for fuel. In fact, research studies have found 10 mg of yohimbine taken two times a day, could lead to around 2.2 % loss of body fat in three weeks. More so, studies have found that taking this substance could restrain your appetite.
On the negative, as yohimbine maintains your adrenaline levels raised, this substance could cause side effects such as nausea, panic attacks, anxiety, and high blood pressure. In addition, this substance could interact with your prescription medication for depression and blood pressure. In such cases, it would be advisable to avoid yohimbine.
4 Protein powder
A convenient way to increase your daily protein intake is with protein supplements. In fact, a high protein intake can aid boosting your metabolism and reducing your hunger and thereby helping to burn the fat. Protein powder can reduce your hunger pains since it increase the levels of your fullness hormones such as CCK, GLP-1, and PYY, while at the sometime lessen the levels of the hunger hormone ghrelin.
Taking protein powder is an easy way to make sure that you get enough protein in. But you can chose between animal and plant-based proteins. Plant based proteins will be more effect at reducing your size, as animal protein will be very good if you want to gain extra muscles. Nonetheless, you could go for whey, egg as animal protein or go for plant-based proteins like hemp or soy.
When selecting protein powder, try to avoid ones that are loaded with sugars and additives. If you have thyroid problems then you should also avoid soy based protein powders. But try to get one to two scoops of protein daily.
5 Soluble fiber
Soluble fiber supplements can aid in burning fat by decreasing your food cravings and may lessen how many calories you absorb from food. However, there are two sorts of fiber, namely soluble and insoluble fiber. Soluble fiber blends with water in your digestive tract and procedures a viscous gel-like substance. This can help you curb your hunger cravings. That is since soluble fiber can assist with an upsurge the levels of fullness hormones such as GLP-1 and PYY, but soluble fiber can also help lessen levels of the hunger hormone ghrelin.
Soluble fiber could also reduce the speed of nutrients being delivered to the gut. Therefore, the will need more time to digest and absorb the nutrients. This will make you feel fuller for longer.
Furthermore, by consuming soluble fiber can help you to absorb less fat, but also to burn fat by lessen how much calories your will absorb from your food.
You can add soluble fiber to your diet by taking supplements like psyllium husk or glucomannan.
Some closing remarks
There is no easy route to solving your weight issues. The best is to be disciple to what you eat and drink. Yes, you can have a cheat meal once a week, but like in everything, it should be in moderation.
Even these natural options will burn more of those unwanted fat, but only in a combination of a healthy diet. From green tea extract, protein supplements, fiber, caffeine and yohimbine, are all items that you should add to your diet. Although, caffeine, green tea extract and protein powders will be the most effective of the group.
It is also a good idea to stay away from fat burners. These supplements can be put on the market without the Food and Drug Administration approval. Thereby they can bypass the tests to see if they are effective or even safe. But in most cases these supplements are pulled from the racks as they are found to fill of unsafe ingredients. Some have side effects like increasing your blood pressure, causing strokes, heart problems and even death.
At least there are natural supplements such as green tea extract that can be effective at burning fat. However, you have a responsibility to make sure that your life style is healthy and want you take in is good for you.
