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I’m pretty sure that almost everyone who has ever thought about their health and fitness has wanted a way to lose fat as quickly and easily as possible, and since fat burner supplements promise to do exactly this, it’s easy to see why they’re such an attractive option.
But do they actually work? And are they safe? This article is going to dive into the truth about fat burners, looking at the mechanisms through which they could work, potential side effects, as well as an examination of 5 of the most popular fat burner supplements.
Logically, fat burners can only work through one of four mechanisms:
*If you are considering using a fat burner supplement, make sure that you consult with your doctor first.
How Is It Supposed to Work?
Methods 1, 2, and 4. Reducing appetite, increasing metabolic rate and promoting release of fatty acids.
Does it Actually Work?
Yes, there is good evidence that caffeine does all of the above. See here for more detail. Moreover, a 2019 meta-analysis (Tabrizi et al.) concluded that increased caffeine usage was correlated with weight, BMI and bodyfat reduction.
Side Effects?
Yes. Minor. Caffeine, especially in higher doses, has been known to increase anxiety and prevent quality sleep. In lower doses, however, it has been shown to be safe.
How Is It Supposed to Work?
Pathway 2. Increased metabolic rate
Does it Actually Work?
Yes. A large-scale meta-analysis (shekelle et al. 2003) showed an average of 0.9kg more weight loss than placebo when used for 8+ weeks.
Side Effects?
Yes. Serious. The same studied showed that using the supplements was “associated with increased risk of psychiatric, autonomic, or gastrointestinal symptoms, and heart palpitations”
How Is It Supposed to Work?
Pathway 1. Reduced Appetite
Does it Actually Work?
Yes. Fibre is well-established is making people feel more full.
Side Effects?
Generally no. However, when eaten in excess it can cause bloating and abdominal pain.
How Is It Supposed to Work?
Pathway 2. Increased metabolic rate
Does it Actually Work?
If they contain caffeine, then yes.
Side Effects?
When used occasionally, no. However, when drank in excess various herbal and green tea type drinks have been associated with liver toxicity (Yellapu et al. 2011) The list includes…
“Chaso, Onshind, Sennomotounou (Japan); Green tea extracts (eg, Exolise [ArkoPharma-France]); Hydroxycut (Iovate, Canada); The Right Approach (Pharmanex-USA); LipoKinetix (Syntrax, USA); Ma Hung; Pure usnic acid; Kombucha mushroom.”
How Is It Supposed to Work?
Pathway 2. Increased metabolic rate
Does it Actually Work?
Yes, current research shows that it increases adrenaline levels in the body when consumed on an empty or low stomach.
Side Effects?
Yes. Moderate. Increased likely of anxiety, tachycardia, gastrointestinal distress and hypertension.
Honestly, No. For 3 reasons…
Maybe one day there will be an incredibly effective, completely safe fat burner supplement. Right now, however, the truth is that it doesn’t exist. (Except for caffeine perhaps, but let’s be honest, we’re all ALREADY drinking coffee)
Focus on consistently applying the fundamental principles of diet and exercise over time. Eat plenty of protein and vegetables, reduce ‘junk’ food intake, walk more, go to the gym more. Stick to the plan.
References Shekelle, P. G., Hardy, M. L., Morton, S. C., Maglione, M., Mojica, W. A., Suttorp, M. J., Rhodes, S. L., Jungvig, L., & Gagné, J. (2003). Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis. JAMA, 289(12), 1537–1545. Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. Yellapu, R. K., Mittal, V., Grewal, P., Fiel, M., & Schiano, T. (2011). Acute liver failure caused by 'fat burners' and dietary supplements: a case report and literature review. Canadian journal of gastroenterology. 25(3), 157–160.