Weight loss will be followed by fatigue and constant tiredness. Americans spend more than $ 2 billion a year on diet pills. But do these so-called “fat burner” supplements work? And most importantly, they are safe.
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“Continue with ca caution,” warns registered nutritionist Melissa Matteo, RD. To better understand fat burners, Matteo tells us whether they work, what they և healthier և safer alternatives.
What are fat burners?
Fat burners are dietary supplements that may contain natural or artificial compounds. The products claim to help people lose weight “get a more sculpted egg”.
Do fat burners work?
Answer? Maybe. But do not expect miracles.
Despite their name, fat burners do not actually cause fat cells to fall into the smoke. Instead, they try to manage their weight loss in a different way. They can.
- Increase your metabolism so you burn more calories.
- Reduce the amount of fat your intestines absorb.
- Supp suppress your appetite so you consume fewer calories.
In any case, this is how they work in theory. Some of the ingredients found in fat burners are associated with a small amount of weight loss. But most of these supplements have not been tested in scientific studies.
More importantly, however, fat burners are not regulated by the US Food and Drug Administration (FDA). This means that manufacturers can make all kinds of claims about their products, even if they do not have proof to prove them. “Because the FDA does not regulate them, we really do not know how effective they are,” Matteo warned.
Common ingredients in fat burners
There are dozens of ingredients in weight loss supplements, including herbal ingredients and other compounds. The most common ingredients are:
Caffeine stimulates your nervous system և can help you burn calories. But supplements can contain much more caffeine than coffee, tea, chocolate or other natural sources. Too much caffeine can cause nervousness, agitation, insomnia, and even a dangerously high heart rate.
Green tea extract
Many fat burners contain extracts from green tea. This ingredient can help you burn calories և can reduce the amount of fat absorbed from food. “But the amount of weight loss is not so significant,” says Matteo. “You would probably burn more calories by walking fast every day.”
This ingredient helps your metabolism: gives you energy. It is found in many types of meat և dairy products, և your liver: your kidneys make it naturally. But research on the benefits of weight loss is mixed. Too much carnitine can cause nausea, vomiting, diarrhea and body odor.
This herbal compound comes from the bark of the evergreen tree. It has been found in many weight loss supplements, but there is little research on it. Moreover, it can be dangerous. Yohimbe can cause headaches, anxiety, irritability and high blood pressure. In high doses it can even cause heart problems and kidney failure.
Some fat burners contain soluble fiber-rich ingredients. “Fiber does not increase fat burning, but it does help control appetite. And soluble fiber can help prevent your body from absorbing some of the food fats you eat, ”says Matteo. Some of the common fiber-rich ingredients in supplements include:
- Guar gum.
Fat burners can also contain many other ingredients, such as:
- Combined linoleic acid.
- Garcinia cambogia.
- El beads
- Raspberry ketones.
Many supplements contain dozens or more ingredients, so it’s hard to say how they can affect your health.
“Weight loss supplements contain a number of herbs, other ingredients, the dosage is not always specified,” says Matteo. “I do not recommend using these fat burners.”
Are Fat Burners Safe?
Fat burners inflict many blows on themselves. They are not regulated, they contain suspicious components, they will probably not give you a sculpted egg. And some of them are absolutely dangerous.
If you are considering these supplements, talk to your doctor or pharmacist first. “Patients do not always specify what supplements they are taking. “But the components of fat burners can interact with drugs and cause serious problems, so you can be sure that your doctor is aware of it,” says Matteo.
Natural fat burning
Instead of burning fat, Matteo recommends watching your diet instead. “You can take a natural approach with food և drinks that contain substances that can help you lose weight,” she says.
Coffee և green tea
To avoid overdoses and possible side effects, Matthew advises avoiding supplements containing caffeine or green tea extract. Instead, enjoy a few cups of brewed coffee or green tea to reap the benefits. “Just avoid adding too much cream and sugar, especially if your goal is to lose weight,” he adds.
“Our bodies need to work harder to break down protein than carbohydrates or fats, so adding protein to your diet can boost your metabolism,” says Matteo. Protein also helps control appetite.
But too much protein can lead to eating too many calories more than you need, that is, gaining weight instead of gaining weight. To avoid over-burning, Matthew recommends getting protein from your food, not protein shakes or supplements. “Chicken, turkey, eggs and fish are great sources of lean protein,” he says.
Fiber is also a great way to lose fat. But supplements are not the best way to get it, says Matteo. “We digest dietary fiber best if we get it from food, not supplements.” Fortunately, there are many delicious fiber-rich foods to choose from.
Unfortunately, there is no miracle supplement that safely melts pounds. “Everyone would like to correct it quickly. But if it sounds too good to be true, it probably is, ”he adds. “When it comes to weight loss and fat burning, there is no magic pill.”