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What are Fat Loss Supplements?
Fat Loss Supplements: Benefits, Usage, Pros, Cons
I guess that many of us have tried to lose weight many times for one reason or another. We have all tried many fitness programs and diets before we decide that we need some extra push to achieve what we perceive. I am talking about the best supplements for weight loss.
1) Best Supplements For Weight Loss (Cutting)
Be aware that supplements are not magic pills for fat loss. Before you try and buy any of the supplements for weight loss, make sure that 3 of the most important things for weight loss are present in your life:
- First, your diet needs to be on point. You have to make sure that you're eating clean and nutrition-dense food. You need muscle to burn fat people.
- When you're sure your meal plan is optimal, you can then perfect your training. Making sure you're getting to the gym as often as you can, and you're pushing it.
- Also, make sure you're doing cardio (I’ve come to realize that fasted cardio works best for me in the morning) Once you're committed to your training, you're ready for the last piece of the equation: Supplements.
If you have any condition-specific problems, check out with your doctor first if these supplements are appropriate for you. Here is my list of the best supplements for weight loss I’ve ever researched and tried:
1.1) Forskolin
The main bioactive ingredient in Coleus forskohlii is called forskolin. Moreover, it seems that forskolin protects the human heart and helps in asthma cases.
It has been found, through cooperation with the Indian Institute for a drug study, that the roots can lower blood pressure and reduce muscle spasms. The plant extract is a popular weight-loss nutritional supplement. It is included in the thermogenic fat-burners group.
- Dose: 25 mg - 75 mg/day
- Forms to use: ForsLean (Coleus forskohlii)
- Time Taken: 30-40 min before a workout
1.2) L-Glutamine
Glutamine might be a great supplement for weight loss when taken regularly, it protects the muscles from traumatic rupture. The regular adoption ensures that the muscle tissue has a sufficient amount of development.
There may be some weight-loss benefits if you get your glutamine by eating more high-protein foods or taking it as a supplement. Following a low-calorie diet that is high in protein and low in fat may help you feel fuller and lose more weight.
- Dose: 0.2-0.3 grams per kilogram of body weight
- Forms to use: powder
- Time Taken: Can be taken before, during, or after workouts
1.3) Protein Powder
The protein is not a supplement for weight loss. It should be looked at as a meaning of preventing muscle mass and getting lean by eating a clean and good source of protein, or even better if you take whey protein, especially after a workout.
- Dose: as per your daily protein needs
- Forms to use: best to use whey concentrate, isolate or hydrolysate
- Time Taken: anytime, most appropriate after a workout
1.4) Pre-Workout
The pre-workout supplements might be a good choice if you are aim is to lose weight and boost energy.
I will definitely recommend you to go and check out:
1.5) L-Carnitine
One important fat-burning hormone is the growth hormone (GH). We produce this hormone while we sleep, and GH stimulates protein synthesis and boosts fat oxidation.
Unfortunately, the growth hormone is very expensive. It is thus safer to stimulate our bodies to secrete this hormone naturally. Individual amino acids have been shown to do this in many cases if sufficient quantities are taken on an empty stomach at night.
Amino acids capable of this are:
- Arginine - Read how to take L-Arginine
- Glutamine - Read how to take L-Glutamine
- L-Carnitine - Top 10 L-Carnitine Supplement Reviews
1.6) Cinnamon Extract
I've used cinnamon many times. The main benefits of cinnamon pills and powder for weight loss are:
- Controls insulin levels
- Decreases blood sugar
- Speeds metabolism
- Lowers LDL cholesterol
- Helps to burn belly fat
- Suppresses appetite
The recommended cinnamon pills for weight loss dosage is between 4-6 g of cinnamon powder, and 125-250 mg is the dosage of cinnamon pills for weight loss.
1.7) Conjugated Linoleic Acid
CLA has been claimed to be a weight loss supplement and health-promoting agent due to its effect on a molecular signaling receptor family related to fat burning, inflammation, and lipid metabolism.
- Dose: 3 - 4 g/day
- Forms to use: CLA (Conjugated Linolenic Acids)
- Time Taken: with meals
1.8) Vitamin C
Vitamin C is also known as ascorbic acid and is an essential vitamin to the human body. It is one of the safest and most important vitamins you could take on a daily basis. Getting a daily dose of vitamin C not only helps your body function properly, but it could aid in effective weight loss.
According to the review published in 2009 in the “Journal of the American College of Nutrition,” higher vitamin C intakes are associated with lower body-mass indexes and getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise.
Therefore, vitamin C might be beneficial for weight and body fat loss.
1.9) Vitamin B
Vitamin B is a group of water-soluble vitamins essential for the proper development of our bodies. Deficiency in some vitamins from the B group can lead to serious health problems.
One of the B vitamins from this group, Vitamin B12, is used for weight loss. Taking vitamin B12 won't promote weight loss. Instead, it is claimed to give you more energy, but only in cases where you are deficient.
I would highly recommend you taking the vitamin B complex - 25 mg or 50 mg.
1.10) Green Tea Extract
In most cases, green tea extract is effective as a fat-burner via a complex cellular mechanism involving catechins and caffeine. The addition of caffeine to the potent mix of catechins revs up your production of noradrenaline, pumping you with enough feel-good confidence.
The mere mention of "fat loss" might cue you to throw money at your screen, but let's consider the "catch" first. The fat-burning potential of GTE rests in the realm of 400-500 milligrams of ECGC—the most active catechin—per day.
That's about 4-5 cups of strongly brewed tea. It's a great alternative to coffee for that caffeine buzz, since each cup contains anywhere between 35-100 milligrams of caffeine, depending on how long it's been steeped.
Green tea is also a great source of antioxidants—called catechins—that help support immune function, cardiovascular health, and fat loss.
Green Tea Benefits:
- Defends Against Free Radicals;
- Supports the body's defenses against free radicals;
- Recycles antioxidant nutrients such as vitamin C and vitamin E;
- Helps maintain a healthy blood sugar level when used as part of the diet.
1.11) EC-Based Formulas
I am going to cover ephedrine and caffeine (EC) as one section as they are often found together in any “fat burner” type weight loss products. Ephedrine and caffeine are both mild to strong stimulants with many interesting properties.
Ephedrine can be derived from plants such as Ma Huang, Sida Cordifolia, and others. Caffeine can be derived from Cola nut, tea, guarana, and many other plant sources that have caffeine and contain other compounds from the xanthine family.
In healthy people who want to lose some weight, EC based fat loss supplements have been found to be both safe and effective proven repeatedly by human research.
Are they harmless? Of course not, and I would never infer they were. However, EC based products are far from the killers; the media and the FDA would have us believe.
People who don’t tolerate stimulants well, people with preexisting medical conditions such as heart disease or any heart irregularities, high blood pressure, or prostate disease, pregnant women, and people taking MAO inhibitors are advised not to use such products.
1.12) Fish Oil (Omega-3)
Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats are usually found in fish, animal products, and phytoplankton.
Fish oil is recommended as a source of these omega-3 fats as they are the cheapest and most common source of them. Fish oil provides a variety of benefits when supplemented, particularly when the ratio of omega-3 and omega-6 fatty acids in the body is almost equal (1:1).
The average diet (red meat, eggs, and so forth) are high in omega-6 fatty acids, which is why fish oil is recommended (to balance the ratio). A ratio of roughly 1:1 is associated with healthier blood vessels, a lower lipid count, and a reduced risk for plaque buildup.
Fish oil can also decrease the risk of diabetes and several forms of cancer, including breast cancer. Fish oil works primarily through eicosanoids, which are signaling molecules. A proper ratio of omega 3:6 fatty acids will influence which eicosanoids are released in response to stress.
It should be noted that fish oil can also reduce triglycerides in people with high triglyceride levels. However, it can also increase cholesterol, so care should be taken before supplementing fish oil for this purpose.
When looking at survey research, there appears to be an inverse correlation with dietary fish oil intake and obesity rates (suggesting a protective effect) or no significant relation at all.
When looking at interventions, one study in otherwise healthy lean men has noted that replacing 6g of fatty acids with fish oil for 3 weeks resulted in a fat loss of -0.88+/-0.16 (relative to placebo with -0.3 +/- 0.34kg) which was associated with an increase in fat oxidation but not metabolic rate.
Fish oil may increase fat loss in otherwise lean individuals, but further research is needed to confirm this effect. Do Not Confuse Fish Oil with Alpha-Linolenic Acid (the plant-based omega-3).
How to take Fish Oil:
The usual intake of fish oil doses varies depending on the goal of supplementation. For general health, 300 mg of combined EPA and DHA is the minimum dose and can be obtained via fish intake.
The American Heart Association recommends 1 g daily. If the goal of supplementation is to reduce soreness, a 6 g dose, spread over the course of a day, will be effective. Since fish oil is a combination of two different fatty acids, these numbers reflect a combined total.
Total eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) consumption should come from a mix of real food and supplements. The more EPA and DHA is provided by the diet, the less supplementation is required. Fish oil can be taken throughout the day.
To minimize the "fish burp" taste, take fish oil with meals. Pregnant women should increase their intake of DHA by at least 200 mg a day, as long as there is no risk of elevated mercury levels.
1.13) Yohimbine HCL
Yohimbine HCL was first investigated for its role in selective body fat removal due to its usage as a topical cream (being able to choose where to apply the yohimbine) but also secondary to its usage to eliminate thigh size in women, as elevated estrogen levels increased alpha2-adrenergic receptor activity.
Due to increased amounts of alpha2-adrenergic activity in the thighs of women, antagonism of these receptors was thought to reduce selective adiposity; results with cream are mixed, with one trial coming back positive and the other noted benefit with both forskolin (from Coleus forskolin) and aminophylline but not yohimbine.
Investigated for the ability to selectively induce fat loss in the thighs of women (which express higher levels of the Alpha2-Adrenergic receptor due to estrogen), but results are mixed and confounded with other compounds.
Yohimbe, and its subset, Yohimbine, are fat-burning compounds, primarily used to lose fat during short-term fasting. Yohimbine is also an aphrodisiac and can aid erectile dysfunction. It is also a general stimulant.
Yohimbine works by increasing adrenaline levels in the body, as well as inhibiting a regulatory process in fat cells, which normally suppresses fat burning. The effects of yohimbine are partially negated by food intake, which is why it is often taken in a fasted state.
Yohimbine HCL is a form of fat burner and aphrodisiac. Yohimbine supplement is also known as Yohimbe, Corynanthe Yohimbe, Yohimbe Bark, Pausinystalia Yohimbe. When using the Yohimbe supplement as an aphrodisiac it goes well with Horny Goat Weed for erections.
Things to Note:
Dosages of 0.2mg/kg bodyweight have been successfully used to increase fat burning without significant implications on cardiovascular parameters like heart rate and blood pressure.
This results in a dosage of:
- 14 mg for a 150lb person
- 18 mg for a 200lb person
- 22 mg for a 250lb person
Supplementation is most effective between meals or during short term fasting. Caution should be exercised at higher body weight, since the cardiovascular system may not be prepared to handle a stimulatory agent such as yohimbine.
When supplementing yohimbine for the first time, always start with a half-dose and assess tolerance before proceeding.
When pairing Yohimbe for weight loss with other stimulatory agents, half-dose both supplements and work up to the recommended dose cautiously, as two supplements can interact negatively.
2) Natural Energy Supplements for Weight Loss
Energy supplements sound like a great idea. However, dozens of products fall short. Some don’t work at all. Some amps you up, only to crash you hard within hours. Others work with little to no side effects.
It’s hard to find energy pills that work, especially natural supplements for energy that will do the job while supporting your health. However, I’ve tested some and created this list – Natural Energy Supplements for Weight Loss, including all-natural supplements that promote wellness.
2.1) Garcinia Cambogia
The useful properties of Garcinia are related to the main active ingredient in the fruit - hydroxycitric acid, known by its abbreviation HCA.
The main mechanism of action is the ability of HCA to block the enzyme citric acid lipase that is responsible for the formation of fatty acids - a process that is also called de novo lipogenesis.
According to some experts, Garcinia is not a weight loss product, but its main purpose is to block the accumulation of carbohydrates as fats, making it a pure carbohydrate blocker. Men can also take Garcinia Cambogia, as well as women.
How to take Garcinia Cambogia for maximum weight loss:
- Dose: 500 - 1500 mg of HCA/day
- Forms to use: 70% concentrate of HCA
- Time Taken: 30-60 min prior to meals
2.2) Canephora Robusta for Energy and Weight Loss
C. canephora robusta beans are premium coffee beans that have not yet been roasted and, as a result, have a high level of chlorogenic acid. Chlorogenic acid can help promote weight loss.
C. canephora robusta has been shown to help people lose weight. It’s a non-stimulant green coffee bean that has been scientifically researched.
2.3) Guarana
Proven Benefits of Guarana for Energy and Weight Loss:
- Proven toning effect on the body and mind;
- Improves mental function;
- Reduces fatigue;
- Stimulates lipolysis (the breakdown of fat);
- Increases the volume of the blood vessels;
- Relaxes the flat muscles of the bronchi in the lungs
How to take Guarana:
- Dose: 200-400 mg of caffeine/day
- Forms to use: Guarana Seed Extract
- Time Taken: 30-45 min before a workout or a mental work
3) Appetite Suppressant Supplements
Appetite suppressants help to keep you from overeating. The natural appetite suppressants may help tackle some of these issues related to obesity or emotional eating in part by balancing levels of hunger hormones, such as ghrelin and leptin.
Ghrelin and leptin rise and fall throughout the day.
In addition to decreasing your appetite through hormone regulation, appetite suppressants can help burning more stored body fat for energy (known as thermogenics), improving balance of blood sugar levels, improving thyroid health, curbing cravings for junk foods or sweets, increasing release of “happy hormones” like serotonin, and giving you a bit more energy which can be used for extra physical activity.
3.1) Synephrine HCL
Synephrine supplement is also known as Bitter Orange (bitterorange), p-synephrine, Citrus Aurantium extract. Synephrine HCl is a strong appetite suppressor. Its molecule is similar to Ephedrine (also referred to as ephedra diet pills) in a mechanism but less potent.
Commonly referred to as 'bitter orange,' 'bitterorange' synephrine appears to be a less potent fat-burner relative to Ephedrine diet pills. It may exert some minor health effects on digestion and circulation.
Synephrine HCL benefits:
- P-synephrine is stimulatory
- At this moment in time, p-synephrine does not appear to cause a false positive on a CEDIA amphetamine urine test;
- Synephrine supplement is allowed by WADA, but its metabolite Octopamine is not; supplementation of synephrine does not appear to significantly increase urinary octopamine;
- Do not confuse it with Ephedra diet pills.
How to take Synephrine HCL:
Synephrine HCL is one of my personal choices when it comes to fat loss, diet pills, and synephrine as an appetite suppressor.
- A recommended dosage is 10-20 mg, taken a day thrice. Acute dosages of 50 mg are also frequently used, although not thrice a day.
- I personally use 20-30 mg thrice a day.
4) Best Metabolism Boosters Supplements
The metabolism boosters are a group of metabolic support supplements designed to help you speed up your metabolism and thus burn extra calories.
4.1) Alpha Lipoic Acid
Alpha-lipoic acid (ALA) is a fatty acid that functions like a vitamin, although it is not classified as a vitamin. As a coenzyme, ALA plays an important role in the metabolism of glucose that produces energy in cells.
ALA also has antioxidant properties and thus is important for controlling free radicals. Because it is soluble in both water and fat, ALA is sometimes referred to as the "universal antioxidant."
ALA supplement is a fatty acid that exists in the mitochondria and is involved in energy metabolism. Commonly taken with L-Carnitine (alpha-lipoic acid and acetyl-l-carnitine or for short abbr. called ala alcar) supplements as they are related in mechanisms.
ALA gives a short but potent reduction of oxidation by increasing anti-oxidant enzymes and may decrease Blood Glucose acutely. ALA supplement is a form of nootropic (nootropics for weight loss) that goes well with L-Carnitine, Acetyl-L-Carnitine.
Be aware that ALA does not go well with - Monocarboxylic acids (Medium-chain triglycerides, Benzoic acid) as they can compete for absorption.
Things to note about Alpha Lipoic Acid:
- Alpha-Lipoic Acid, despite being a fatty acid, appears to be water-soluble in the gut and is absorbed by transporters. Congestion with fatty acids in the diet does not appear to be required.
- It can be bound by avidin, and thus congestion with raw egg whites can possibly negate the benefits of supplementation.
Alpha Lipoic Acid Dosages:
Standard dosages of Alpha-lipoic acid (ALA supplement) tend to be in the range of 300-600 mg, with little differentiation as to whether the racemic mixture of ALA (S- and R- isomers) or Na-R-ALA results in higher blood levels.
Alpha-lipoic acid appears to be absorbed via transporter-related means, and despite being inherently fat-soluble, it does not require dietary fatty acids to be absorbed from the gut. ALA supplementation can be taken in a fasted state.
4.2) Acetyl-L-Carnitine
ALCAR is one of the natural forms of the amino acid L-Carnitine, responsible for transferring fatty acids into the mitochondria. These fat sources can clog up arteries without carmines available to help transport them.
Using an ALCAR supplement can increase the rate at which fatty acids are supplied to your cells, leading to increased energy production for both mental and physical activities. The combination of alpha-lipoic acid and acetyl-l-carnitine has a strong weight-loss impact on the body.
They are related in mechanisms, and they are synergists (which means that combining alcar with ALA together is stronger than taking them separately). It is ok to take an alcar supplement before bed with ALA supplement.
Recommended ALCAR supplements:
ALCAR is the perfect supplement for weight loss. If you just start with the supplements thing and you have no idea whether you are tolerant of thermogenic supplements, you may start with the alcar ala combination.
It is perfectly fine to take ALCAR before bed with ALA. The main reason for taking Acetyl L-Carnitine is to boost energy levels and promote weight loss.
There are many additional benefits related to the brain, memory, concentration, and mood, as well as longevity of life. ALCAR supplement enhances cognitive support.
What makes ALCAR special among different forms of L-Carnitine is that it has the ability to cross the Blood-Brain Barrier, otherwise known as the BBB. Many of the ingredients found in dietary supplements today cannot penetrate this filtration system that protects brain tissues from the circulating blood flow.
This means they are incapable of enacting real changes to mental performance and brain health. As I mentioned above, acetyl-l-carnitine and alpha-lipoic acid should be taken together as they are strong synergistic supplements.
ALCAR side effects are rare, mild, and generally do not take away from any of the positive benefits of the supplement. This is to be expected since the compound is produced within the human body and exists in almost every one of your cells in some form or another.
Adding supplemental sources of the amino acid Acetyl-L-Carnitine to your diet is unlikely to cause problems, but it is important to be aware of the possible side effects before using it. This article will address the safe usage of ALCAR powder or capsules and help to explain how this natural substance works.
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