First, let’s know what exactly is a fat burner?
A nutrition supplement that can do any one or a few of these listed below are categorized under fat burners.
Increase fat metabolism or use more energy.
Impair fat absorption.
Increase weight loss.
Increase fat oxidation during exercise.
Lead the system to adapt to promote fat metabolism.
Generally, the products defined under these categories act by one of these actions on our system. So how do fat burners work?
They increase fat oxidation during exercise
Acutely increase energy expenditure
Increases fat metabolism
Increase weight loss
Prevents weight gain after weight loss
Impair fat absorption
Suppress appetite
Let’s discuss the ones which are quite popular under this category.
Commonly spoken about fat burners are caffeine, carnitine, green tea, conjugated linoleic acid, forskolin, chromium, kelp, and fucoxanthin.
Caffeine is an alkaloid derivative, extracted from coffee beans or tea, or chocolate derived from the cacao bean. Metabolites in coffee and tea include alkaloids (theobromine, paraxanthine, theophylline) and polyphenols (tannins and flavonoids). Caffeine has a direct effect on lipolysis (fat breakdown). High doses of caffeine (8 mg/kg) increase resting metabolic rate.
Carnitine is available in meat. When consumed regularly increases the muscle carnitine concentration, which is presumed to increase fat oxidation leading to gradual loss of body fat stores. Carnitine improves fat metabolism, reduces fat mass, and increases muscle mass.
Forskolin is a diterpene produced by the Indian Coleus plant (Coleus forskohlii).
It acts by activation of hormone-sensitive lipase (fat). Forskolin when taken for a few weeks has proven to improve body fat mass.
Fucoxanthin is an edible brown seaweed. This acts on the body by increasing resting energy expenditure. Weight reduction is more in individuals who consume this compared to other products has been shown in a few studies.
Kelp is brown seaweed, and the active ingredient with respect to fat metabolism is fucoxanthin, so the actions and results with kelp are similar to that of fucoxanthin.
Green Tea has the potential to increase fat metabolism not only at rest but also during exercise. Catechins present in green tea stimulate fat oxidation and may help to lose body fat and body weight.
Chromium is quite popular as a muscle builder and fat burner. Chromium is a trace element and essential nutrient which is present in foods such as brewer's yeast, American cheese, mushrooms, and wheat germ. Researches have not proven this to be very effective in fat reduction, though it is popular under fat burners.
Taurine has a stimulating effect on fat metabolism. When given a few hours before exercise (at least 90 minutes) has given good results.
Conjugated linoleic acids (CLA) have the ability to decrease energy and food intake. It increases energy expenditure and fat oxidation.
Fat burners are used to reduce weight and to build muscles too. These agents do play a role in helping one achieve one's targets; but a good diet and proper exercise would still be the main stray to one's goals of weight loss and muscle building.
