How do fat burners work, and what do they contain?
There are a number of fat burners to choose from. You can either opt for single component supplements or try complex products, in which the effects of individual ingredients complement each other. In both cases, you can find fat burners with or without a thermogenic effect. The latter is based on the principle of warming up the body, which can result in more calories being burned while at rest or during training.
Synephrine ranks among the most popular single component thermogenic fat burners. This compound comes from the fruit of the bitter orange tree (Citrus aurantium) and has the ability to increase the breakdown of fats into energy. You can then use this energy for sports or other physical activities. The green tea extract (EGCG) boasts similar effects and works best in combination with physical activity. Green tea supplements also contain a bonus in the form of beneficial antioxidants.
Another popular thermogenic fat burner is caffeine, which acts synergistically in combination with synephrine and EGCG. It is the world's most popular stimulant because it has also an effect on adrenaline and norepinephrine. These hormones (catecholamines) promote fat burning, which can then be used as a source of energy. Moreover, caffeine is a great way to energize yourself before exercise or at any time of the day. Thanks to this, you will be able to push yourself further and deliver a more concentrated performance during exercise, which in turn can help burn a little more extra calories and maximize the effect of the fat burner. Capsaicin also works on the principle of warming up the body and is the main component (alkaloid) of chilli peppers. This is exactly what makes you sweats profusely when eating spicy food.
Fat burners without the thermogenic effect often include conjugated linoleic acid (CLA). This helps maintain normal blood cholesterol levels, and additionally, improve metabolism and thus affect the processes of burning and storing fat. Therefore, it functions like a transporter of fat to the cells, where it is then burned for energy. That said, it is also popular among bodybuilders who want a toned figure and physique athletes that strive to maintain as much muscle mass as possible.
In fat burner supplements, it is often accompanied by hydroxycitric acid (HCA). The latter comes from an extract of Garcinia cambogia and is highly valued for its effects on increasing the feelings of satiety and satisfaction from eating. This may make it easier for you to maintain a caloric deficit and eat smaller portions of meals. Finally, supplements with these ingredients are also suitable for people who are sensitive to caffeine or are looking for a fat burner without stimulating effects.
L-carnitine is yet another well-known non-thermogenic fat burner. This is the most used form of carnitine, which is naturally found in the human body. It participates in the transfer of fatty acids (fats) to the mitochondria, where they are then transformed into energy. This energy is then available for any kind of activity or movement. Therefore, this effect works best in combination with sports or exercise. You can take it in the form of a soluble powder, concentrated drink, or practical capsules.
The Other Fat Burners category then includes the increasingly popular Indian Coleus plant extract (Coleus forskohlii), which contains forskolin. It has the ability to increase the activity of cyclic adenosine monophosphate (cAMP) in the body, which is linked with greater fat burning. However, raspberry ketones are also popular, mainly because they are associated with a faster rate of burning of fat and reducing appetite. Up next is chitosan, which is also a common part of weight loss supplements. It is a type of fibre that contributes to the maintenance of normal blood cholesterol levels and is also associated with decreasing the absorption rate of fats in the body.
You can take all these ingredients separately, or try multicomponent products that have both thermogenic and non-thermogenic ingredients in their ingredient profile.
Which ingredients do complex fat burners contain?
- Nero contains a combination of caffeine, tea extracts, green coffee, L-carnitine, chitosan and other active ingredients. On top of that, it is also enriched with the digestive enzyme bromelain.
- FueBurn boasts a premium thermogenic blend with caffeine, EGCG, synephrine, capsaicin and other biologically active ingredients. It was designed for maximum support of fat burning and weight loss.
- Beast Burn was designed specifically for women who want to support their weight loss efforts to the highest degree. It contains a wide range of active ingredients including L-carnitine, caffeine, synephrine, various plant extracts and chromium, which is most often linked with reducing sweet tooth.
- Night Burn contains a blend of 5 active ingredients, and it does not contain caffeine or other stimulants. Thanks to this, it is suitable for use even in the evening and does not negatively affect the quality of sleep. It is a complex multicomponent fat burner without a thermogenic effect.
When losing weight, always keep in mind that the basis of success is staying in caloric deficit, which occurs when you burn more energy than you receive in a day or a longer period of time. This can be achieved mainly through dietary changes, as well as through physical activity. When you add into the equation a properly selected fat burner, you will make your weight loss efforts much more effective and speed up the whole process.
If you want to learn more about how to choose an effective fat burner, you should definitely check out our article: How to Choose the Most Effective Fat Burner, And How to Use It?