Fat-Burning Solutions: Exploring Foods, Dietary Supplements, and Additional Strategies
In the quest for weight loss, several natural, evidence-based fat burners have been found to support fat burning and weight loss by increasing fat oxidation, suppressing appetite, boosting metabolism, or improving energy expenditure. Here are some of the most researched natural fat burners and their mechanisms of action:
1. **Green Tea Extract** - Contains catechins, especially EGCG, and caffeine, which increase fat oxidation and metabolism, particularly when consumed before exercise. - Helps burn stored fat more efficiently, supporting weight loss efforts.
2. **Garcinia Cambogia** - Contains hydroxycitric acid (HCA) that inhibits the citrate lyase enzyme, reducing fat synthesis and storage. - May suppress appetite by increasing brain serotonin levels, reducing cravings and emotional eating.
3. **Apple Cider Vinegar** - Contains acetic acid, which helps stabilise blood sugar levels. - While the effects on calorie burning are unclear, it supports efficient fat burning by regulating blood sugar levels.
4. **Coffee (Caffeine)** - A stimulant that increases metabolism and fat release, promoting the release of fats from fat tissues for energy use. - Boosts resting metabolic rate, helping burn more calories, including from fat, even at rest.
5. **Medium-chain Triglyceride (MCT) Oil** - Quickly metabolized fats that increase metabolism and reduce appetite. - May raise metabolic rate and help preserve muscle mass during weight loss, contributing to fat reduction.
Incorporating these natural fat burners, along with consistent exercise and a balanced diet, can enhance fat loss. However, individual responses vary, and these supplements should be part of a comprehensive weight loss strategy rather than relied upon alone.
Simple ways to fit more exercise into daily life include taking frequent breaks to walk or stretch, using a standing desk, parking farther away from destinations, and walking or cycling to work.
Other weight loss aids include Qsymia, a combination of phentermine and topiramate, FDA-approved for weight loss, which works by decreasing appetite and making people feel full more quickly. Additionally, lower-calorie proteins such as lean chicken, fish, and plant-based proteins are recommended for weight loss.
Furthermore, a 2011 study suggests that polyphenol-rich foods may interact with intestinal bacteria to support weight loss. Protein can support fat burning and weight loss by making a person feel fuller for longer and increasing metabolism.
Orlistat (Xenical), an FDA-approved weight loss drug, reduces the amount of fat the body can absorb. Green tea consumption does not lead to statistically significant weight loss according to a 2012 systematic review. However, a 2015 study found that taking curcumin supplements increased weight loss more than placebo in people who were overweight and had metabolic syndrome.
Lastly, a 2012 review suggests that a low-protein diet increases the risk of regaining body weight after losing weight. On the other hand, a high-protein diet may help in more efficient fat burning. Liraglutide (Saxenda), an FDA-approved weight loss drug, may reduce feelings of hunger and help people feel fuller more quickly.
Curbing sugar cravings with fruit may help reduce calorie intake. Preloading, or consuming a dense, low-calorie food or drink before a meal, may also help reduce calorie intake. Grapefruit, grapefruit juice, and water have shown to decrease total calorie intake in adults with obesity when preloaded before meals.
In addition, Contrave contains a combination of naltrexone and bupropion, FDA-approved for weight loss, which are drugs that doctors use to help treat addiction and depression. Lorcaserin (Belviq) is another FDA-approved weight loss drug that acts on serotonin receptors in the brain to help people feel fuller after eating.
In conclusion, incorporating natural fat burners, exercise, and a balanced diet can aid in weight loss. However, it is essential to remember that individual responses vary, and these supplements should be part of a comprehensive weight loss strategy rather than relied upon alone. Always consult with a healthcare provider before starting any new supplement regimen.
- The natural fat burner green tea extract, containing catechins and caffeine, can increase fat oxidation and metabolism, particularly when consumed before exercise, helping burn stored fat more efficiently.
- Garcinia Cambogia, with hydroxycitric acid (HCA), is a natural fat burner that may suppress appetite by increasing brain serotonin levels, reducing cravings and emotional eating.
- Apple cider vinegar, with its acetic acid, helps stabilize blood sugar levels, potentially modifying the process of fat burning by regulating blood sugar levels.
- Coffee, a common source of caffeine, boosts metabolism and fat release, promoting the release of fats from fat tissues for energy use, contributing to weight loss efforts.
- Medium-chain Triglyceride (MCT) Oil, a quick-to-metabolize fat, may increase metabolism and reduce appetite, potentially aiding in weight loss by preserving muscle mass.
- Probiotics, found in polyphenol-rich foods, may interact with intestinal bacteria to support weight loss through science-backed mechanisms that contribute to overall health and weight management.
