When it comes to losing weight, we are always looking for shortcuts. While one could argue that hitting the gym regularly, eating healthy, drinking 8-10 glasses of water, and good 8-hour sleep, are what will help you lose weight in a natural and healthy way; the practicality is often questionable.
While how each person journeys on the road to losing weight is different, fat loss supplements have always piqued interest and have taken an exponential leap in the recent past.
Fat burners are often described as drugs, natural herbs, nutritional supplements, or a perfect blend of all these that can increase metabolism, reduce fat absorption or help the body burn more fat for fuel. They are often promoted as miracle solutions that can solve excess weight problems. However, fat burners are often found to be ineffective and even harmful.
As fat burners often refer to synthetic supplements, let’s first talk about naturally occurring substances that help (or claim to) burn fat cells in humans.
In this article, I will discuss some potential natural fat burners and the evidence supporting them; fat-burning pills, their claims, and side effects. I’ll also explore the mechanism of action of fat burners and open the discussion for their effectiveness.
Natural Fat Burners
Protein
Protein is known to support fat-burning and weight loss in many ways. People who consume high-protein foods may feel fuller for longer. Eating protein is also known to increase metabolism, allowing the body to more efficiently burn fat.
It was found that after losing weight, consuming a low-protein diet increases a person’s risk of regaining body weight. Hence to boost weight loss, many sources recommend a daily intake of 1–2 g of protein per kilogram of body weight. Based on this research, to maximize weight loss, a person should eat lower-calorie proteins, like lean chicken, fish, and plant-based proteins; and avoid consuming excessive amounts of red meat, fried foods, or foods with added oil, fat, or butter.
Caffeine
Caffeine is a naturally occurring stimulant that can increase a person’s metabolism. Caffeine’s effect on the body’s metabolism is significantly higher than researchers previously thought.
Caffeine stimulates the nervous system, by increasing levels of epinephrine in the blood, which in turn directs signals to the fat cells, telling them to break down fat.
However, releasing fatty acids into the blood does not ensure fat loss unless a negative energy balance is achieved; which can be so either by eating less or exercising more. Caffeine is also known to speed up metabolism. In order to burn fat, it is best to choose low-calorie caffeine options such as black coffee, green tea, and dark chocolate (above 85%).
Spices
Some spices are known to be thermogenic in nature and help in fat burning when added to food. Some of these include:
Ginger – Aiding in digestion, ginger increases the body’s internal temperature, causing the use of more energy, which the body often compensates by breaking down fat cells.
Turmeric – Containing curcumin, turmeric is known to suppress blood vessels that are needed to form fat tissue.
Cinnamon & Garlic– Apart from adding flavor, these help break-down down fat cells by increasing the body’s core temperature.
Synthetic Fat Burners (Fat Burning Pills)
There are several brands of fat burners available. So how do you choose? What should you look for in a fat-burning pill?
Ingredients: Before investing in such supplements, check each ingredient, and its dosage, and then consult your doctor about your being allergic to them. A nutritionist may also be able to help you decide which ingredients are more likely to help in your weight loss.
Brand Reputation: Almost all fat burners are made to have the same effect, but the efficacy of each is different depending upon who’s manufacturing it, how they are being manufactured, and whether the manufacturer is trademarked or not. There are many different brands that offer fat burners for both men and women in India. Here is a list (in no particular order) of some of the most popular brands:
1. MuscleTech Hydroxycut Hardcore Elite
3. RSP Nutrition QuadraLean Thermogenic Fat Burner
4. Orgfit Garcinia Cambogia Extract
5. Nutroactive Lipoquick Bullet Fat Burner
6. Keto Advanced Weight Loss Supplement
10. Health Express Nutrex Lipo 6 Black
Caffeine content: The caffeine content in any fat burner is a very important factor while picking up a fat burner. Caffeine is a stimulant that helps in fat burning, and its dosage content may vary. Ensure that you’re not allergic to caffeine before taking fat burners, and limit your caffeine consumption (in terms of tea and coffee) while taking these supplements.
Value for money: Depending upon the brand and ingredients, you may require 1-2 pills a day for 2-3 months. Hence, it makes sense to invest in a fat-burning pill that gives you complete value for your hard-earned money. There are multiple brands available in all price ranges, it’s best to choose the one that fits your budget.
How do fat burners (claim to) work?
Most of the ingredients in fat burners speed up the metabolism. This stimulates the release of neurotransmitters like adrenaline and nor-epinephrine; which in turn trigger the release of glucose from the liver and the body’s fat reserve of adipose tissue. By burning or mobilizing the stored fatty acids, these supplements use glucose and fat to produce energy. As a result, one may shed some weight and get an energy boost as well.
Every ingredient in a fat burner claims to have a different mechanism of action:
How safe are fat burners to use? Are there any known side effects?
In an attempt to dissolve the body fat to aid in weight loss, fat burners often affect the liver, heart, brain, and appetite; and no, not in a good way.
- Liver damage: Despite several claims about the safety of fat burners, researchers have reported multiple episodes of hepatotoxicity. Some fat burners contain usnic acid, which has been found to cause liver damage. Consuming fat burners with green tea extracts and chromium polynicotinate, may cause jaundice and acute hepatitis.
- Blood pressure fluctuation: Some ingredients like PPA, fenfluramine, caffeine, and ephedrine may cause hypertension and fluctuations in blood pressure by constricting blood vessels.
- Anxiety attacks and headaches: High doses or chronic consumption of ingredients like bitter orange extract, caffeine, and green coffee bean extract in fat burners can lead to anxiety and panic attacks.
- Heart issues: Caffeinated supplements and fat burners with aspirin may cause cardiac arrhythmia and even heart attacks.
- Nausea: Ingredients like guar gum, carnitine, green tea extract, chromium, or chitosan, may cause experience nausea and vomiting.
- Insomnia: Chlorogenic acid, along with caffeine, can cause insomnia and increased heart rate. Sleeplessness is again linked to obesity and weight gain.
Bottom line
Fat burners, may or may not work. Their side effects, may or may not be applicable to you. But considering what’s at stake, it’s best to consult a doctor or a nutritionist before investing your time and money in fat burners.
Share your comments, experiences, and questions about fat burners in the comments section below, and I’ll get back to you.
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