Anthony Dugarte Medical Content Editor | Co-author Lisa Lewis | Emily Brown | Sarah Miller
Information about and evaluations of fat burners
Fat burners are a popular approach in the weight loss industry, which was expected to exceed $71.1 billion in growth in 2020. While some companies create their own specialized products, others stick to the traditional approach of producing fat burners. These supplements are designed to promote weight loss by burning fat. In our fat burner reviews, our research team places emphasis on examining the evidence supporting the claims, as well as the benefits and potential side effects of the ingredients used, and the scientific research that ties everything together.
How do fat burners work?
A fat burner is a type of dietary supplement that aims to promote weight loss by boosting metabolism and aiding in the “burning” of fat. However, it’s important to note that supplements and fat burners are not approved by the Food and Drug Administration. Therefore, it’s crucial to carefully examine the ingredients, clinical evidence, and safety considerations before using them. Additionally, it’s important to be aware of any potential side effects and interactions with other medications.
Medically Validated Fat Burners
When it comes to fat burners, the desired outcome is clear – effectiveness. Most weight loss supplements available on the market make bold claims but lack clinical evidence to support them. However, there are some promising options that have been clinically proven to be effective.
ECA Stack
A fat burner that has been proven to be clinically effective is the ECA stack, composed of ephedra, caffeine, and aspirin. However, the use of ephedra in this formula is no longer permitted for companies producing fat burners. The combination of ingredients in the ECA stack works synergistically, with ephedra prolonging the presence of caffeine in the body, and aspirin thinning the blood to facilitate faster movement.
According to a study published in the International International Journal of Obesity and Related Metabolic Disorders, the use of ECA in appropriate doses is well-tolerated by healthy, obese individuals, and can lead to modest yet sustained weight loss even without a prescribed reduction in calorie intake. It may be even more effective when used in conjunction with energy restriction.
Green Tea
The seemingly innocuous cup of hot tea that you consume each morning may offer more benefits than you anticipated. Green tea, when combined with caffeine, can induce thermogenesis, according to the journal Physiology and Behavior. The functional ingredients in green tea have the potential to produce significant effects on metabolic targets such as thermogenesis and fat oxidation.
Green tea contains EGCG, which has thermogenic properties and promotes fat oxidation beyond what can be attributed to its caffeine content alone, as reported by The American Journal of Clinical Nutrition.
Chili Powder
Chili powder, commonly used for seasoning food, has potential benefits beyond its culinary use. Studies have shown a connection between chili powder consumption and increased energy expenditure, leading to fat loss. According to the journal Appetite, “Consumption of capsaicinoids has been found to increase energy expenditure by approximately 50 kcal/day, resulting in clinically significant levels of weight loss in 1-2 years.” Although this increase may appear minor, it’s important to consider the cumulative effects when combined with other clinically-proven ingredients in a formula.
Ginger
Yet another ingredient commonly found in your kitchen that possesses fat-burning properties is ginger. According to the journal Metabolism, “Results from studies on ginger indicate that it enhances thermogenesis and reduces feelings of hunger, suggesting its potential role in weight management.”
Whey Protein
Clinical studies have demonstrated that protein can enhance thermogenesis or fat burning. According to The American Journal of Clinical Nutrition, “A moderately higher protein diet may have a stimulatory effect on muscle protein anabolism in certain individuals, promoting the retention of lean muscle mass while also improving metabolic profile.”
Ingredients that Burn Fat and Their Side Effects
Although a fat burner may have been clinically proven to be effective, it doesn’t necessarily mean that it’s safe for everyone. While the clinically proven ingredients we’ve discussed are generally considered safe for healthy individuals looking to lose weight, it’s advisable to consult with a physician if you have an underlying medical condition or are taking prescription medications.
Synephrine
Synephrine is frequently used as a substitute for ephedra, but it’s essential to be aware of potential side effects. According to the journal Food and Chemical Toxicology, “There are concerns regarding the increased usage of synephrine, as it has been associated with reports of adverse effects.”
Ephedra
The reason why ephedra was removed from the market can be found within the FDA. The substance can cause an increase in blood pressure and strain on the circulatory system, which has been associated with numerous negative health consequences.
What Should We Say About Fat Burners?
In conclusion, fat burners have become increasingly popular for weight loss, with the weight loss industry expected to exceed $71.1 billion in 2020. While some fat burners have been clinically proven to be effective in increasing metabolism and promoting fat burning, it’s essential to consider their safety and potential side effects. Ingredients such as green tea, ginger, and protein have been studied for their fat-burning qualities, but it’s important to consult with a physician before taking any supplements, especially if you have underlying medical conditions or take prescription medications. Additionally, while ephedra was once a common ingredient in fat burners, it was removed from the market due to its adverse health effects. Therefore, it’s important to look for fat burners with multiple clinically proven ingredients that are safe for your individual health needs.