{"id":420978,"date":"2023-02-16T12:44:00","date_gmt":"2023-02-16T11:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420978"},"modified":"2024-04-30T09:48:13","modified_gmt":"2024-04-30T07:48:13","slug":"dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/","title":{"rendered":"Dietary Supplements for Weight Loss: Which Ones Are Good for Burning Fat or Feeling of Satiety?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#Can_nutritional_supplements_help_with_weight_loss\" title=\"Can nutritional supplements help with weight loss?\">Can nutritional supplements help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#How_do_weight_loss_supplements_work\" title=\"How do weight loss supplements work?\">How do weight loss supplements work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#What_are_the_best_supplements_for_weight_loss\" title=\"What are the best supplements for weight loss?\">What are the best supplements for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#Fat_burners_nutritional_supplements_with_an_impact_on_metabolism\" title=\"Fat burners: nutritional supplements with an impact on metabolism\">Fat burners: nutritional supplements with an impact on metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#How_to_navigate_fat_burners_on_the_market\" title=\"How to navigate fat burners on the market?\">How to navigate fat burners on the market?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#How_to_build_an_effective_fat_burner\" title=\"How to build an effective fat burner?\">How to build an effective fat burner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#Nutritional_supplements_with_an_effect_on_satiety\" title=\"Nutritional supplements with an effect on satiety\">Nutritional supplements with an effect on satiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#What_should_you_watch_out_for_when_using_nutritional_supplements\" title=\"What should you watch out for when using nutritional supplements?\">What should you watch out for when using nutritional supplements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Perhaps everyone who has ever tried to lose weight has wished in the back of their mind that they had some magic pill that could magically make all the excess fat disappear. Unfortunately, nothing like that exists. The good news, however, is that there are substances that can make weight loss a little easier and faster. They can, for example, stimulate the burning of fats or support the feeling of satiety, thus preventing hunger or sweet cravings. Today&#8217;s article will tell you more about these helpers.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_nutritional_supplements_help_with_weight_loss\"><\/span>Can nutritional supplements help with weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you started the process of losing weight and the first thing you think about is which almighty pill will make it easier for you? <strong>Not so fast.&nbsp;<\/strong>Miracles happen only in fairy tales, and no one has yet invented a potion for weight loss. Fortunately, science is already far enough to be able to determine which substances can <strong>help you a little and make the whole journey slightly easier<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>However, don&#8217;t expect them to lose the weight for you<\/strong>. You&#8217;ll save yourself a lot of disappointment by simply accepting that you&#8217;ll have to do more of <strong>the work yourself. <\/strong>In order to succeed, you must first of all set your&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calorie deficit<\/strong><\/a> correctly.&nbsp;You will lose weight only when your&nbsp;<strong>energy expenditure is higher than energy intake<\/strong>. Our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online calculator<\/a> can help you solve the mystery of how much energy you should consume while losing weight. The resulting number from the calculator must then be used for building a specific menu and putting together a plan to manage the whole thing without unnecessary trouble.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is important to follow some form of <strong>a regular schedule<\/strong>&nbsp;or to choose foods that&nbsp;<strong>fill<\/strong>&nbsp;you up and help&nbsp;<strong>prevent hunger and sweet cravings<\/strong>. If you want to know how to put together a healthy diet with an optimal ratio of protein, carbohydrates and fats, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthy?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, don&#8217;t forget about things like <strong>exercising enough<\/strong>, <strong>getting enough of high-quality sleep<\/strong>&nbsp;or<strong> stress management.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If all the above mentioned things are in order, it&#8217;s time to think about which substances can make your weight loss a little easier. Forget about <strong>tea <\/strong>that supposedly <strong>dissolves your belly fat<\/strong>,&nbsp;<strong>herbs that boost your metabolism<\/strong>, or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/detoxification-and-cleansing-of-the-body-what-is-it-and-how-to-detoxify-your-body-naturally\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>detox<\/strong><\/a><strong> that flushes out toxins from your body along with fat on your thighs<\/strong>. You should run as far as possible from these. Not only will you avoid disappointment, but you will also help your wallet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there are some supplements whose effect has already been researched and they really can help, for example, with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-speed-up-metabolism-and-burn-more\/\"><strong>accelerating<\/strong><\/a> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-speed-up-metabolism-and-burn-more\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"e (opens in a new tab)\">metabolism<\/a><\/strong>, <strong>supporting fat burning<\/strong> or affecting <strong>the feeling of satiety<\/strong>. However, they really work only as their name says, as a supplement.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-1124x749.jpg\" alt=\"Dietary supplements for weight loss\" class=\"wp-image-420534\" style=\"width:843px;height:562px\" title=\"Dietary supplements for weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/MG_7487-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_weight_loss_supplements_work\"><\/span>How do weight loss supplements work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Substances that can help you lose weight have&nbsp;<strong>several different mechanisms of achieving that.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Types of weight loss supplements:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some of them help promote fat burning through various processes, resulting in faster weight loss. In simple terms, these substances can <strong>speed up fat metabolism. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n\n\n\n<li>In some substances, the<strong> thermogenic effect<\/strong> plays an important role. The higher their thermogenic effect, the more they support heat production in the body, which costs the body more energy. The energy consumed in this way in the form of heat is <strong>excreted from the body<\/strong> instead of being stored in the form of fat. These substances thus help <strong>to increase the total energy expenditure<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n\n\n\n<li>The so-called&nbsp;<strong>pre-workout stimulants<\/strong> can encourage the body to perform at a higher level. After a &#8220;kick&#8221; with such a nutritional supplement, you are able to <strong>perform better in sports,&nbsp;<\/strong><strong>increase the intensity of training<\/strong>, and ultimately <strong>burn more calories<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/li>\n\n\n\n<li>Food supplements that affect <strong>appetite <\/strong>and <strong>the feeling of hunger and satiety<\/strong> are also very effective. Some of them can help you to fill up more thanks to the fact that they effectively <strong>satiate your stomach<\/strong>. Others influence the secretion of <strong>hormones<\/strong>, which have the task of sending information about feelings of hunger and satiety to the brain.<\/li>\n\n\n\n<li>Some substances also limit&nbsp;<strong>the absorption of nutrients <\/strong>(so-called fat or carb blockers) from the digestive tract into the blood and <strong>thus reduce the total energy intake<\/strong>.&nbsp;This is exactly how the well-known over-the-counter drug&nbsp;<strong>Orlistat<\/strong> works. It limits the digestion of <strong>fat<\/strong>&nbsp;from food.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-1124x749.jpeg\" alt=\"The effects of weight loss supplements\" class=\"wp-image-420550\" style=\"width:843px;height:562px\" title=\"The effects of weight loss supplements\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5032-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_best_supplements_for_weight_loss\"><\/span>What are the best supplements for weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As mentioned above, supplements can work for you in different ways. It is therefore advisable to think about which of them suits you personally with their effects and can best help you achieve your goal. At the same time, It&#8217;d be advisable to choose among those that have already received considerable attention from scientists and whose effects are supported by <strong>studies<\/strong>. What weight loss supplements can you choose from?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fat_burners_nutritional_supplements_with_an_impact_on_metabolism\"><\/span>Fat burners: nutritional supplements with an impact on metabolism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The good news is that there really are substances that can boost your metabolism and make it perform better. They are commonly known as <a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fat burners<\/a>. They include all those that promote <strong>fat burning<\/strong> or increase energy expenditure thanks to their <strong>thermogenic effect. <\/strong>However, it is still important to take them only as something extra to give you a little boost. The basis of weight loss should always be a good diet and regular exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In the Fat Burners Section, you can read about the following substances:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#caffeine\">Caffeine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#green-tea-extract\"><strong>Green Tea Extract<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#synephrine\">Synephrine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#l-carnitine\"><strong>L-Carnitine<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cla\">CLA<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#forskolin\">Forskolin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#other-substances\">Other Substances<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kofein\">1. <strong>Caffeine<\/strong><\/h3>\n\n\n\n<p>This stimulant, which we all imagine mostly in the form of <strong>coffee beans,<\/strong> is a daily part of the lives of many of us. Its stimulating effects are very well known and used regularly when you need to <strong>start a difficult day<\/strong> or just&nbsp;<strong>improve your mood<\/strong>.&nbsp;In addition to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">coffee<\/a>, you can also use other sources of caffeine, for example <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/guarana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">guarana<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-matcha-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">matcha tea<\/a>. At the same time, caffeine can be&nbsp;<strong>synthetically produced<\/strong>, and that is the type usually found in nutritional supplements. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-843x1124.jpg\" alt=\"\" class=\"wp-image-420570\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image_6487327-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">What are the effects of caffeine?<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Caffeine<\/strong><\/a> has several effects.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is an effective&nbsp;<strong>stimulant<\/strong> that can support sports performance \u2014 not only <strong>endurance<\/strong>, but also <strong>strength<\/strong>. And better performance goes hand in hand with <strong>a higher energy expenditure<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n\n\n\n<li>Caffeine supports&nbsp;<strong>fat burning<\/strong>.&nbsp;Its intake increases the level of&nbsp;<strong>adrenaline<\/strong>&nbsp;and&nbsp;<strong>noradrenaline<\/strong>, which increase&nbsp;<strong>the release of fatty acids<\/strong>&nbsp;from fat stores and their use as&nbsp;<strong>a source of energy. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7, 12]<\/span><\/li>\n\n\n\n<li>When consuming caffeine, its <strong>thermogenic effect <\/strong>increases&nbsp;<strong>heat production<\/strong>, and thus also <strong>energy expenditure.<\/strong><\/li>\n\n\n\n<li>Caffeine binds to&nbsp;<strong>adenosine receptors<\/strong>&nbsp;instead of&nbsp;<strong>adenosine<\/strong>, thereby preventing the induction of fatigue and sleepiness. Thanks to this effect, you feel <strong>more awake<\/strong>&nbsp;and&nbsp;<strong>full of energy<\/strong>. Not only are you able to perform better in sports, but you can also be more active during the day (more energy to run up the stairs instead of using the elevator, etc.).<span class=\"tadv-color\" style=\"color: #ff6600;\"> [12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Caffeine<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> Before a Workout: Functions, Benefits, Risks and Dosage<\/a><\/strong> can give you more information about the effects of caffeine.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Where is caffeine found?<\/h4>\n\n\n\n<p>When thinking about caffeine, most people probably imagine the delicious smell of <strong>coffee beans. <\/strong>However, caffeine has some other sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Other sources of caffeine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Green or black tea<\/li>\n\n\n\n<li>Cocoa beans<\/li>\n\n\n\n<li>Guarana<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-matcha-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Matcha<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-yerba-mate-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Yerba mat\u00e9<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is found in different amounts in each of the sources. However, if you want to use caffeine for its effects on fat metabolism, it is best to take it as a <strong>nutritional supplement<\/strong> in the form of a powder or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tablets<\/a>. In this way, a single serving can give you the exact amount needed to support fat burning. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take caffeine?<\/h4>\n\n\n\n<p><strong>The European Food Safety&nbsp;Authority&nbsp;<\/strong>(EFSA) says that the daily intake of caffeine for <strong>a healthy adult weighing 70 kg should not exceed 400 mg<\/strong>. This is the daily intake of caffeine that is considered <strong>safe. <\/strong>What does this amount of caffeine look like? A small espresso, for example, contains approximately 70-100 mg of caffeine, while one teaspoon of instant coffee contains approximately 60 mg of caffeine. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4, 28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>International Society of Sports Nutrition<\/strong> (ISSN) recommends a dose of <strong>3-6 mg\/kg<\/strong>&nbsp;taken&nbsp;<strong>30\u201390 minutes before training to <\/strong><strong>support sports performance<\/strong>. For a 70 kg person, this represents 210-420 mg of caffeine. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to support&nbsp;<strong>fat burning<\/strong> with caffeine, a single serving should contain <strong>200 mg<\/strong> of caffeine. Caffeine tablets usually contain such an amount.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine caffeine with?<\/h4>\n\n\n\n<p>Caffeine works well with <strong>synephrine<\/strong>,&nbsp;<strong>EGCG<\/strong> or alternatively <strong>forskolin. <\/strong>People who experience the sudden onset of energy too intensely can try combining it with amino acid <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">L-theanine<\/a>, which is commonly found, for example, in green tea. For beginners, it is advisable to stick to a lower intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"extrakt-zo-zeleneho-caju\">2. <strong>Green Tea Extract<\/strong><\/h3>\n\n\n\n<p>You might have noticed that not only after coffee, but also after <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">green tea,<\/a> you feel energized, warm or even sweaty. There are several substances in green tea that are behind these effects. These are not just the already mentioned <strong>caffeine<\/strong> or L-Theanine, but the so-called <strong>catechins<\/strong>&nbsp;also play an important role in it.&nbsp;Their amount depends on the rate&nbsp;<strong>of fermentation<\/strong>. The less fermented the tea, the more catechins it contains. Therefore, compared to, for example, white or black tea, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/teas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">green tea<\/a> contains <strong>the largest amount<\/strong> of them. The most important of the catechins is <strong>epigallocatechin-3-gallate, <\/strong>known as&nbsp;<strong>EGCG<\/strong>. You can find food supplements like this <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">green tea extract<\/a>, which contain both caffeine and EGCG. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7, 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of EGCG?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EGCG acts in <strong>the digestive tract<\/strong>, where it seemingly reduces the function of enzymes that have the task of <strong>digesting fat and carbohydrates<\/strong>. Nutrients that are not broken down in the intestine <strong>cannot be absorbed<\/strong> into the blood and <strong>converted into energy. <\/strong>This reduces the total energy intake from food. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/li>\n\n\n\n<li>EGCG also supports&nbsp;<strong>metabolism and fat burning<\/strong>. It seems that it helps to maintain a higher level of hormones involved in <strong>the breakdown of fat (adrenaline<\/strong>&nbsp;and&nbsp;<strong>noradrenaline)<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/li>\n\n\n\n<li>This substance also acts as an effective <strong>antioxidant<\/strong>. It helps the body fight free radicals, which can decrease the risk of various diseases (e.g. cancer). EGCG has up to <strong>25 to 100 times higher antioxidant activity than vitamin C or E.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take EGCG?<\/h4>\n\n\n\n<p>In order to observe its effects, it is recommended to take <strong>400-500 mg<\/strong>&nbsp;of EGCG daily.&nbsp;Lower doses may not be sufficient.&nbsp;However, to achieve such a quantity, it is usually necessary to take it in the form of&nbsp;<strong>a dietary supplement<\/strong>.&nbsp;Since the EGCG content&nbsp;<strong>in one cup of green tea<\/strong>&nbsp;is around&nbsp;<strong>50-110 mg, you would need to drink <\/strong><strong>4-8 \u200b\u200bcups of tea per day<\/strong> to reach the recommended dose.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine EGCG with?<\/h4>\n\n\n\n<p><strong>The combination of EGCG with caffeine<\/strong> seems to work really well. The final effect on metabolism increases with their joint use. However, if you have a built-up <strong>tolerance to caffeine<\/strong>, this combination may not work. If that&#8217;s the case for you, try limiting the consumption of caffeine for some time.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-1124x749.jpg\" alt=\"Green Tea for Weight Loss\" class=\"wp-image-420606\" style=\"width:843px;height:562px\" title=\"Green Tea for Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-975647278-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"synefrin\">3.&nbsp;<strong>Synephrine<\/strong><\/h3>\n\n\n\n<p>If you&#8217;ve ever read the labels of some fat burners, you&#8217;ve probably come across the word <a href=\"https:\/\/gymbeam.com\/synephrine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">synephrine<\/a>. It is a substance that is naturally found in<strong> bitter oranges<\/strong>. The effects on the metabolism are described especially for the form called <strong>p-synephrine<\/strong>, which is usually present in nutritional supplements. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20, 28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of synephrine?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This substance affects&nbsp;<strong>the metabolism of fat<\/strong> and promotes its burning and use as a source of energy by muscle cells. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15, 28]<\/span><\/li>\n\n\n\n<li>Synephrine also seems to increase <strong>resting metabolism <\/strong>and&nbsp;<strong>energy expenditure,<\/strong> thanks to its thermogenic action. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n\n\n\n<li>In addition, it also seems to affect the parts of the brain that influence <strong>food intake<\/strong> . It can thus help to suppress the appetite. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take synephrine?<\/h4>\n\n\n\n<p>In order for the use of synephrine to be effective, it is recommended to take&nbsp;<strong>20 mg<\/strong> before physical activity. It is advisable to start with lower doses, especially if it is used together with other substances (for example caffeine or EGCG). <span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine synephrine with?<\/h4>\n\n\n\n<p>The effects of synephrine are mostly investigated in combination with other substances. Therefore, it&#8217;s a good idea to not take it by itself, but, for example, together with <strong>caffeine<\/strong>&nbsp;and the already mentioned EGCG.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/image00003-1124x749.jpeg\" alt=\"What are the effects of synephrine\" class=\"wp-image-420625\" style=\"width:843px;height:562px\" title=\"What are the effects of synephrine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/image00003-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"l-karnitin\">4. <strong>L-Carnitine<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-l-carnitine-110-000-500-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">L-Carnitine<\/a>&nbsp;is a substance that the body produces from the amino acids&nbsp;<strong>lysine<\/strong>&nbsp;and&nbsp;<strong>methionine<\/strong>.&nbsp;Up to 98% of carnitine stores are found in skeletal and cardiac muscle, while the rest is hidden in the liver and kidneys.&nbsp;The body can produce it, but we also get it from&nbsp;<strong>animal foods<\/strong>.&nbsp;That is why&nbsp;<strong>vegans<\/strong>, who lack these foods in their diet, could benefit from its supplementation.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of L-Carnitine?<\/h4>\n\n\n\n<p>Its main role is&nbsp;<strong>the transfer of fatty acids through the mitochondrial membrane. <\/strong>Think of mitochondria as small&nbsp;<strong>power plants in which all&nbsp;<\/strong><strong>the energy processes<\/strong> of cells take place. In order for fatty acids to be converted into energy and burned, they must enter the mitochondria. L-Carnitine acts as a ferryman in charge of their transfer. The assumption is that if someone has lower levels of L-Carnitine, supplementing it can cause fat to move into the mitochondria faster and thus be burned faster. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Where is L-Carnitine found? <\/h4>\n\n\n\n<p>The main source of carnitine is&nbsp;<strong>animal foods<\/strong> like <strong>meat<\/strong>,&nbsp;<strong>fish<\/strong>,&nbsp;<strong>eggs<\/strong>&nbsp;or&nbsp;<strong>dairy products<\/strong>. People who do not have these foods in their diet, especially <strong>vegans<\/strong>, can derive its effects from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-carnitine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nutritional supplements<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take L-Carnitine? <\/h4>\n\n\n\n<p>L-Carnitine is normally supplemented in a dose of <strong>500-2000 mg<\/strong> per day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine L-Carnitine with?<\/h4>\n\n\n\n<p>There are no specific combinations for L-Carnitine. It can be used with any other substance.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-1124x749.jpg\" alt=\"Carnitine and Weight Loss?\" class=\"wp-image-420641\" style=\"width:843px;height:562px\" title=\"Carnitine and Weight Loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5645-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cla\">5. <strong>CLA<\/strong><\/h3>\n\n\n\n<p><strong>Conjugated linoleic acid<\/strong>, also known as <a href=\"https:\/\/gymbeam.com\/cla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>CLA<\/strong><\/a>, is a fatty acid that is naturally formed in the digestive tract of ruminants. Therefore, its main sources are <strong>the meat of these animals<\/strong>&nbsp;and&nbsp;<strong>dairy products<\/strong>. However, it can also be produced synthetically, which is the form present in nutritional supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of CLA?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It affects the metabolism of fat in such a way that it seems to <strong>support its splitting<\/strong>&nbsp;to a certain extent and&nbsp;<strong>reduces the formation of stored fat<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [24, 26]&nbsp;<\/span><\/li>\n\n\n\n<li>It seems that it could even have an effect on suppressing the transformation of mature fat cells (pre-adipocytes) into&nbsp;<strong>adult adipocytes<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[26]&nbsp;<\/span><\/li>\n\n\n\n<li>CLA is also attributed with the ability&nbsp;<strong>to reduce appetite.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take CLA?<\/h4>\n\n\n\n<p>In order to achieve the desired effects of CLA, it is recommended to take <strong>3.2-6.4 mg<\/strong> daily.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine CLA with?<\/h4>\n\n\n\n<p>Similarly to L-Carnitine, CLA can be used in combination with various other substances to support weight loss.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-749x1124.jpg\" alt=\"CLA and Weight Loss\" class=\"wp-image-420659\" title=\"CLA and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_8408-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"forskolin\">6. <strong>Forskolin<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/forskolin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Forskolin<\/a> is a substance produced by the exotic <strong>Indian nettle<\/strong>.&nbsp;You can also find it under the name&nbsp;<em>Coleus forskohlii<\/em> and it may be familiar to those of you who are interested in Ayurvedic medicine. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of forskolin?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Forskolin is known for its effect on&nbsp;<strong>increasing cAMP <\/strong>(cyclic adenosine monophosphate) levels. This compound is important in many biochemical processes in the cell, including <strong>fat metabolism<\/strong>. By increasing its level you can support the function of the so-called <strong>hormone-sensitive lipase<\/strong> (hormone that helps <strong>release fat&nbsp;<\/strong><strong>from fat cells<\/strong>). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7, 18]<\/span><\/li>\n\n\n\n<li>There is also talk about the influence of forskolin on&nbsp;<strong>proteosynthesis<\/strong>, i.e. the creation of proteins. However, its effects are not yet well researched, so it&#8217;s more beneficial to use it to lose weight and not to gain muscle mass. <span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take forskolin?<\/h4>\n\n\n\n<p>Nutritional supplements that you can find on the market contain&nbsp;<strong>an extract from the root of the Indian nettle<\/strong>.&nbsp;In order for the use of forskolin to be effective, it is recommended to take&nbsp;<strong>250 mg of the extract twice a day<\/strong>. The extract should contain <strong>10% forskolin<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What to combine forskolin with?<\/h4>\n\n\n\n<p>Forskolin is used, for example, in combination with&nbsp;<strong>caffeine, EGCG<\/strong> or <strong>synephrine<\/strong>, as it can support their fat burning effect.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ostatne-latky\">7. What other substances can have an effect on burning fat?<\/h3>\n\n\n\n<p>In addition to the substances mentioned above, there are many others that show promising effects. However, they are not sufficiently explored yet. What are they and what effect could they have?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/green-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Green coffee<\/strong><\/a>&nbsp;\u2013 Unroasted coffee contains a concentrated amount<strong> of chlorogenic acid<\/strong>, which might have an effect on reducing the absorption of carbohydrates. However, do not confuse it with, for example, the product called Black Latte, which has coffee only in the name, but not in the composition. <span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/garcinia-cambogia-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Garcinia cambogia<\/strong><\/a>&nbsp;\u2013 This small fruit contains the so-called&nbsp;<strong>hydroxycitric acid<\/strong>, which could play a role in<strong> suppressing the formation of stored fat<\/strong>. However, its effects are still poorly researched. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/li>\n\n\n\n<li><strong>Capsaicin<\/strong> \u2013 A substance derived from chili peppers not only burns the taste buds on your tongue, but it appears that it may also increase energy expenditure. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-1124x749.jpg\" alt=\"Weight Loss Dietary Supplements\" class=\"wp-image-420674\" style=\"width:843px;height:562px\" title=\"Weight Loss Dietary Supplements\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-865160802-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_navigate_fat_burners_on_the_market\"><\/span>How to navigate fat burners on the market?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When choosing the right fat burner, you might end up going crazy from all the options. There are so many products on the market, and at first glance it is not easy to familiarize yourself with them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">First, let&#8217;s divide them into two basic groups:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Complex fat burners<\/strong><\/a>&nbsp;are made up<strong>&nbsp;of a mixture of substances<\/strong> with an effect on metabolism and weight loss support. These supplements contain substances that are known to complement each other thanks to the so-called<strong> synergistic effect<\/strong>. This means that<strong>&nbsp;by combining them,&nbsp;<\/strong><strong>the final effect<\/strong> on metabolism is higher than the effect of these substances alone.&nbsp;An example of such a product is<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> FueBurn<\/a>, which combines ECGC with caffeine, forskolin, synephrine and other substances.<\/li>\n\n\n\n<li><strong>Single-type fat burners<\/strong>&nbsp;always contain only&nbsp;<strong>one substance,<\/strong> so caffeine, green tea extract, L-Carnitine, etc. are sold separately. It is possible to use only one of them or to combine them. You can create your own burner and thus increase the overall effect of individual substances.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the recommended amounts of fat burners?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Fat Burner<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Recommended Intake<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Caffeine<\/td><td class=\"has-text-align-center\" data-align=\"center\">A single serving of 200 mg, the maximum daily serving is 400 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Green Tea Extract<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 &#8211; 500 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Synephrine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 mg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">CLA<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 &#8211; 6.4 mg per day<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L-Carnitine<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 &#8211; 2000 mg per day<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Forskolin<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 mg of extract twice a day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_build_an_effective_fat_burner\"><\/span>How to build an effective fat burner?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The combinations of substances in individual products on the market are different. An effective combination could look like this:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 mg Caffeine<\/li>\n\n\n\n<li>20 mg Synephrine<\/li>\n\n\n\n<li>400 mg EGCG<\/li>\n\n\n\n<li>100 mg Forskolin<\/li>\n\n\n\n<li>1000 mg L-Carnitine<\/li>\n\n\n\n<li>1000 mg Garcinia<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the beginning, it is recommended to add individual substances gradually. For example, if you are not used to regular caffeine consumption, it is possible that it will be enough for you to take it on its own. However, you can gradually add other active substances. Always start with lower doses and use the burners before physical activity. <span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutritional_supplements_with_an_effect_on_satiety\"><\/span>Nutritional supplements with an effect on satiety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Since the basic condition for losing weight is&nbsp;<strong>a calorie deficit<\/strong>&nbsp;and&nbsp;<strong>a reduced intake of energy <\/strong>from the diet, ingredients that ensure <strong>a feeling of satiety<\/strong> and help with <strong>avoiding hunger<\/strong> are greatly appreciated. Which of them can also be found in the form of a nutritional supplement?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this section, you can read about the following substances:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#protein\">Protein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#fibre\">Fibre<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chromium\">Chromium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#white-bean-extract\">White Bean Extract<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein\">1. Protein<\/h3>\n\n\n\n<p>Protein (also called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>proteins<\/strong><\/a>) is so popular mainly due to its ability <strong>to satiate<\/strong>. It has <strong>the highest satiating capacity<\/strong> of all three macronutrients (protein, carbs, fats). Therefore, it is important that every diet designed for weight loss contains a sufficient amount of it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of protein?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein ensures <strong>satiety<\/strong>&nbsp;by promoting the release&nbsp;<strong>of hormones<\/strong> (glucagon-like peptide 1, cholecystokinin), which have the task of telling the brain that you are full. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>At the same time, it has <strong>the highest thermic effect<\/strong>&nbsp;of all nutrients.&nbsp;In translation, this means that&nbsp;<strong>you burn the largest amount of energy when digesting them<\/strong>. The body burns up to 20-30% of the total energy intake from protein during its digestion. For example, if you take 100 kcal in the form of protein, the body burns 20-30 kcal during its digestion.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> How much protein to take per day?<\/h4>\n\n\n\n<p><strong>A healthy adult<\/strong>, who doesn&#8217;t lead a very active life, is recommended to take <strong>0.8-1 g of protein\/kg of body weight<\/strong> per day, while higher values \u200b\u200bare more advantageous.&nbsp;For a woman weighing 60 kg, this represents&nbsp;<strong>48-60 g of protein. <\/strong>However, if this woman would like to lose weight, this amount will certainly <strong>not be enough<\/strong> for her. She&#8217;d need to increase her protein intake to make sure she doesn&#8217;t lose muscle mass during her weight loss. The recommended intake of protein in a weight loss diet is <strong>1.6-2.4 g\/kg,<\/strong> especially if you also engage in strength training. <span class=\"tadv-color\" style=\"color: #ff6600;\">[32]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"693\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1124x693.jpg\" alt=\"What is the recommended protein intake?\" class=\"wp-image-420692\" style=\"width:843px;height:520px\" title=\"What is the recommended protein intake?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-1536x947.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-896727010-2048x1262.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Where is protein found?<\/h4>\n\n\n\n<p>The best sources of protein are&nbsp;<strong>animal foods<\/strong>&nbsp;such as&nbsp;<strong>meat<\/strong>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fish<\/strong><\/a>,&nbsp;<strong>dairy products<\/strong>&nbsp;and&nbsp;<strong>eggs<\/strong>. These resources will provide you with the so-called <strong>complete protein<\/strong> that contains all&nbsp;<strong>essential amino acids<\/strong>&nbsp;(those that the body cannot create and must receive in food).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Plant foods<\/strong> don&#8217;t have essential amino acids in optimal amounts, but they can still be a high-quality source of protein. Legumes, especially <strong>soy <\/strong>and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>chickpeas<\/strong><\/a>, hold the top ranks in terms of plant protein <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>quality<\/strong><\/a>.&nbsp;Amaranth or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">quinoa<\/a> also have a good composition.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What about protein powders? <\/h4>\n\n\n\n<p>Protein supplementation in the form of protein powder definitely has its place in the diet. You can use them to quickly <strong>replenish protein after training<\/strong> or to <strong>enrich your food<\/strong> with a high-quality source of protein. They also come in handy when you need to efficiently meet the recommended daily protein intake and a diverse diet is not enough for you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The first and best option for how to supplement protein is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>whey protein<\/strong><\/a><strong>.&nbsp;<\/strong>It seems to have an even higher satiating capacity than other protein sources. However, if you prefer a plant-based diet, there are options for you too. You can try, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">soy<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hemp-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">hemp<\/a> or other&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plant-based proteins<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-1124x749.jpeg\" alt=\"Protein and Weight Loss\" class=\"wp-image-420710\" style=\"width:843px;height:562px\" title=\"Protein and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_5716-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"fibre\">Fibre&nbsp;<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Fibre<\/strong><\/a>&nbsp;is<strong>&nbsp;a polysaccharide<\/strong>&nbsp;that our digestive enzymes cannot deal with and therefore passes through the digestive tract in<strong> an unchanged form<\/strong>. This helpful nutrient has countless benefits, from the support<strong> of digestion<\/strong>, the influence on<strong> the gut microbiota,<\/strong>&nbsp;to<strong> the prevention of cancerous diseases of the digestive tract<\/strong>. No less important, however, are its effects on promoting<strong>&nbsp;satiety<\/strong> and keeping<strong> the blood sugar level&nbsp;<\/strong>in check.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of fibre?<\/h4>\n\n\n\n<p>There are several<strong> different types<\/strong> of fibre. A basic division divides the types of fibre between <strong>insoluble <\/strong>and&nbsp;<strong>soluble<\/strong>. Soluble fibre is the one that has the greatest impact on <strong>satiety<\/strong>&nbsp;and&nbsp;<strong>food intake<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soluble fibre takes on <strong>a gel consistency<\/strong> in the intestine. This gel <strong>slows down digestion<\/strong>, which helps to keep you <strong>full<\/strong> for a longer time. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/li>\n\n\n\n<li>At the same time,&nbsp;<strong>it slows down the absorption of glucose<\/strong> from the intestine into the blood, thereby preventing <strong>fluctuations in blood sugar<\/strong> (glycemia). This effect is more important than it might seem at first glance. Fluctuations in glycemia are associated with an increased <strong>appetite for sweets<\/strong>. Soluble fibre can alleviate this discomfort and thus prevent unwanted trips to a candy shop.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find out more about the effects of both soluble and insoluble fibre in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dietary Fibre: Why Is It Important and What Are Its Sources?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1124x749.jpg\" alt=\"Dietary Fibre and Weight Loss\" class=\"wp-image-420727\" style=\"width:843px;height:562px\" title=\"Dietary Fibre and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1224331368-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">How much fibre to take per day?<\/h4>\n\n\n\n<p>There are several recommendations for fibre intake, but most agree that the daily intake of fibre should be at least <strong>25 g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5, 27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Where is fibre found?<\/h4>\n\n\n\n<p>Fibre is found naturally only in food of <strong>plant origin<\/strong>. Its sources are <strong>legumes<\/strong>, <strong>whole grains<\/strong>, <strong>vegetables<\/strong>, <strong>fruits<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>nuts<\/strong>&nbsp;and&nbsp;<strong>seeds<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Fibre as a dietary supplement<\/h4>\n\n\n\n<p>If you cannot get enough fibre from your diet, you have the option to choose from many nutritional supplements. They offer various types of fiber in a concentrated form.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glucomannan<\/strong><\/a> is a fibre usually made from the root of the<strong> konjac plant<\/strong>.<strong> <\/strong>Compared to other types of fibre, it can increase its volume up to 50 times. You may know it as a raw material used to make<a href=\"https:\/\/gymbeam.com\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> pasta<\/a> with a minimum caloric value. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Psyllium<\/strong><\/a> comes from a plant called Plantago ovata. In addition to the fact that it can serve, for example, to reduce the absorption of sugar into the blood, it is also used as a supplement for <strong>bowel problems<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[33]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chitosan-500-mg-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Chitosan<\/strong><\/a>&nbsp;is<strong>&nbsp;a polysaccharide<\/strong> that is naturally found in the shells of crabs, mussels, shrimps, etc. It seems to also have an effect on lowering cholesterol and blood sugar levels. <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong>Guar<\/strong><strong>&nbsp;gum<\/strong> is something you might have come across on the labels of some foods. It is not some dangerous artificial ingredient. It&#8217;s a fibre that improves the texture of food and has similar effects to other types of soluble fibre.<\/li>\n\n\n\n<li><strong>Inulin<\/strong> is a soluble fibre originating from the <strong>chicory <\/strong>plant root. You may know it thanks to the popular&nbsp;<strong>chicory syrup<\/strong>, which can be used as a substitute for sugar.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1124x750.jpg\" alt=\"Can Fibre Help with Weight Loss?\" class=\"wp-image-420742\" style=\"width:843px;height:563px\" title=\"Can Fibre Help with Weight Loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249-768x513.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_3304-e1676294566249.jpg 1986w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">How to take fibre?<\/h4>\n\n\n\n<p>Adding fibre to your daily diet is quite simple.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mix it, for example, into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">porridge<\/a>&nbsp;or yogurt.<\/li>\n\n\n\n<li>Add it as another ingredient to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">smoothie<\/a>.<\/li>\n\n\n\n<li>You can also dissolve it in a drink, for example in <strong>juice<\/strong>&nbsp;or&nbsp;<strong>tea,<\/strong>&nbsp;or in&nbsp;<strong>clean water<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to navigate dietary supplements with fibre?<\/h4>\n\n\n\n<p>In this case too, there is a countless number of products to choose from.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can try nutritional supplements containing one type of fibre, such as <strong>glucomannan<\/strong>&nbsp;or&nbsp;<strong>psyllium<\/strong>.<\/li>\n\n\n\n<li>Another option is&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>multi-component products<\/strong><\/a>, in which the effects of several types of fibre are combined.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-843x1124.jpg\" alt=\"Chromium and Weight Loss\" class=\"wp-image-420762\" title=\"Chromium and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9283-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"chromium\">3. Chromium<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/chromium-picolinate-gymbeam.html\"><strong>Chromium<\/strong><\/a>&nbsp;is<strong>&nbsp;a mineral substance<\/strong>&nbsp;that our body needs for many<strong> energy processes<\/strong>, as well as for the proper function of <strong>insulin<\/strong>. You&#8217;ve probably heard of it as a supplement that could help people with type 2 diabetes control their<strong> blood sugar <\/strong>(glycemia) levels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the effects of chromium?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chromium is part of the process during which <strong>insulin moves sugar from the blood into the cells<\/strong>. Thanks to this, it seems that the supplementation of this mineral substance can help maintain a <strong>more stable glycemia<\/strong>. And this can help not only people with diabetes. Even a healthy person might be having to deal with glycemic fluctuations, which are manifested, for example, by constant <strong>sweet c<\/strong><strong>ravings. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/li>\n\n\n\n<li>Improved insulin function is also related to better&nbsp;<strong>maintenance<\/strong>&nbsp;or&nbsp;<strong>building of muscle mass<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/li>\n\n\n\n<li>It is also possible that chromium affects hormones that induce <strong>feelings of satiety<\/strong>&nbsp;and reduce appetite. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to take chromium?<\/h4>\n\n\n\n<p>The recommended daily dose of chromium is&nbsp;<strong>40 \u00b5g<\/strong>. However, if you want to benefit from the impact of chromium in your diet, it is recommended to take <strong>200 \u00b5g per day<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"white-bean-extract\">4. White Bean Extract<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/white-kidney-bean-extract-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>White bean extract<\/strong><\/a>&nbsp;is among the promising nutritional supplements that are referred to as<strong> carb blockers. <\/strong>As their name suggests, they partially <strong>prevent the breakdown of carbohydrates <\/strong>in the digestive tract. Carbohydrates that are not broken down cannot be subsequently absorbed into the blood. Instead, they pass unchanged into the large intestine. There they are partially digested<strong> by intestinal bacteria<\/strong>, or they are<strong> excreted from the body<\/strong>. Thanks to this effect, the extract can help reduce total energy intake. <span class=\"tadv-color\" style=\"color: #ff6600;\">[34]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_watch_out_for_when_using_nutritional_supplements\"><\/span>What should you watch out for when using nutritional supplements?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The use of nutritional supplements should be well <strong>thought out<\/strong>&nbsp;and&nbsp;<strong>planned <\/strong>thoroughly. As with everything, if you overdo it with them, unpleasant side effects can occur.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When using fat burners with a stimulating effect, especially a large amount of&nbsp;<strong>caffeine,<\/strong>&nbsp;there is a risk of an increase in&nbsp;<strong>blood pressure<\/strong>&nbsp;and&nbsp;<strong>heart rate<\/strong>. Therefore, people who have high blood pressure or are more sensitive to caffeine should control their intake.<\/li>\n\n\n\n<li>Excessive intake of caffeine can be manifested by rapid heartbeat or headache.<\/li>\n\n\n\n<li>It&#8217;s not unusual for supplements that are meant to give you a boost to also disrupt your<strong> sleep pattern<\/strong>. Therefore, it&#8217;s advisable to limit their intake in the late afternoon, or to reach for supplements that do not contain stimulants.<\/li>\n\n\n\n<li>Even such an innocently looking nutrient as <strong>fibre <\/strong>can have adverse effects. If you take excessive amounts (over 50 g) of it for a long time, it can cause <strong>constipation, abdominal pain<\/strong>&nbsp;or&nbsp;<strong>reduce the absorption<\/strong>&nbsp;of important nutrients (vitamins, minerals, etc.) from the digestive tract.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, don&#8217;t experiment with food supplements too much. <strong>Stick to the recommended dosage<\/strong>&nbsp;on the product label.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1124x749.jpeg\" alt=\"How to take weight loss supplements?\" class=\"wp-image-420783\" style=\"width:843px;height:562px\" title=\"How to take weight loss supplements?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/41D70B7A-6668-4A54-9799-AD180C821430-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Are you trying to lose weight and would you like to try a nutritional supplement to help you with it? If you got intrigued by an ad for some miracle cure that promises instant results and weight loss with the snap of a finger, forget it. <strong>Teas<\/strong>,&nbsp;<strong>detox treatments or herbal elixirs <\/strong><strong>will not help you. <\/strong>However, after reading today&#8217;s article, you already know that there are substances that can support weight loss to a certain degree. However, whether you choose supplements that speed up fat burning or those that affect your appetite<strong>, don&#8217;t count on them losing the weight for you<\/strong>. The cornerstone of success is always a correctly set <strong>calorie deficit<\/strong>, <strong>healthy eating habits<\/strong>&nbsp;and&nbsp;<strong>physical activity<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Shops are full of various miracle teas and herbs for weight loss, but unfortunately many of them only work in the actual advert. However, there are some substances for which scientists have demonstrated a real effect on burning fat or reducing food intake. Today&#8217;s article will tell you which ones they are.<\/p>\n","protected":false},"author":156,"featured_media":420521,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6725,7301,6497,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420978","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-caffeine","9":"tag-fat-burners","10":"tag-nutritional-supplements","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dietary Supplements for Weight Loss: Which Ones Are Good for Burning Fat or Feeling of Satiety? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which nutritional supplements are effective for weight loss? Learn which fat burners to use or what can help with the feeling of satiety.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/dietary-supplements-for-weight-loss-which-ones-are-good-for-burning-fat-or-feeling-of-satiety\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dietary Supplements for Weight Loss: Which Ones Are Good for Burning Fat or Feeling of Satiety? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Which nutritional supplements are effective for weight loss? 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