trying to lose weight, you might have come across fat-burning supplements that are marketed as miracle solutions. However, not all of these products are effective, and some can even be harmful. This article will introduce you to five natural supplements that can help you burn more fat safely and healthily.
Caffeine
In addition to being a popular component of commercial fat-burning supplements, caffeine can be found in green tea, cocoa, and coffee. Caffeine can speed up metabolism and encourage the body to burn more fat for energy, according to research. You can benefit from caffeine's ability to burn fat by consuming a couple of cups of coffee. But, keep in mind that taking too much caffeine can affect your ability to regulate your weight and interfere with your ability to get a good night's sleep. 400 mg of caffeine per day is the suggested maximum.
Green tea extract
Green tea extract is a concentrated form of green tea. It contains caffeine and a poly phenol called epigallocatechin gallate (EGCG), which can help you burn fat. EGCG and caffeine can work together to enhance thermogenesis, a process in which your body burns calories to produce heat. Combining green tea extract and caffeine can help you burn 16% more fat than a placebo. However, it's important to note that excess consumption of green tea extract can harm the liver.
Protein powder
Protein is essential for burning fat. A high protein intake can boost metabolism, curb appetite, and preserve muscle mass. For example, a high-protein diet is almost twice as effective as a moderate-protein diet in burning fat. Drinking a protein shake or smoothie can help you increase your protein intake.
Soluble fiber
Soluble fiber is a category of fiber that can support you to feel full and decrease calorie intake. It can also help you burn fat by decreasing the number of calories your body absorbs from meals. For example, a study showed that a 14-gram increase in daily fiber intake for four months led to a 10% limit in calorie intake and a 4-pound weight loss.
Yohimbine
Yohimbine is a substance found in the bark of the Yohimbe tree, and it's commonly used in fat-burning supplements. It works by blocking alpha-2 adrenergic receptors, which can support you to burn more fat. Yohimbine can also improve adrenaline and noradrenaline levels in the body, which can stimulate the breakdown of fat. However, it's essential to consult with a healthcare professional before taking yohimbine as it can interact with certain medications and cause side effects.
In conclusion, natural supplements can help you burn more fat when combined with regular sleep, decreased stress, regular exercise, and a nutrient-rich, balanced diet. However, keep in mind that not all natural supplements are effective or safe and that moderation and medical advice are essential for optimal results.
Dhanushka Narasinghe - PTI
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