5 Natural Fat Burners That Work

1. Protein powder
   • Protein is essential to lose fats and improve muscle mass.
   • Intake of protein powder helps burn fat by boosting metabolism, curbing the appetite (by increasing the levels of satiety hormones, such as GLP-1, CCK, and PYY, and reducing levels of the hunger hormone ghrelin), and preserving muscle mass.
   • Some studies suggest that a high protein diet is two times as effective as a moderate protein diet at burning fat.
   • Though getting the Recommended Dietary Allowance (RDA) of protein (0.36 grams per pound of body weight and varies depending on the activity levels, age, sex, weight, and height) from protein-rich foods is easy, some people find it challenging to eat enough protein. For them, protein powder supplements are a convenient way to increase their protein intake.
   • Several protein powder options are available including whey, casein, soy, egg, and hemp protein powders.
   • Choose a protein supplement that is low in sugar and additives and consume one to two scoops (25 to 50 grams) of protein powder daily.
   • Protein supplements should replace snacks or part of a meal rather than as an addition to the diet.
2. Fiber (soluble)
   • Soluble fiber works through various mechanisms, such as:
     • Absorbs water in the digestive tract by forming a viscous gel-like substance
     • Curbs your appetite by increasing the levels of satiety hormones, such as PYY and GLP-1, and reducing the levels of the hunger hormone ghrelin.
     • Slows down the delivery of nutrients to the gut, giving the body more time to digest and absorb nutrients, which can keep you full for longer.
     • Helps burn fat by reducing the number of calories absorbed from food.
   • While most people get the needed amount of soluble fiber from their diet easily, some may need to take a soluble fiber supplement, such as glucomannan or psyllium husk.
3. Caffeine
   • Caffeine is a popular ingredient in commercial fat-burning supplements and is commonly found in coffee, green tea, and cocoa beans.
   • Research has shown that caffeine intake can help boost your metabolism and help the body burn more fat.
   • Several studies have reported that caffeine is highly effective in people with lower weight compared to people who are overweight or with morbid obesity.
   • Drinking a few cups of strong coffee is an excellent source of caffeine with many health benefits.
   • However, consuming excess caffeine could make you tolerant of its effects.
   • The health benefits of caffeine are temporary, and it can negatively impact weight management because it interferes with quality sleep.
   • Limit your daily intake to the recommended amount of 400 mg.
4. Green tea
   • Green tea is the most trending product when weight loss is considered.
   • Green tea extract is a concentrated form of green tea (available in the form of capsules or powder). It is rich in compounds that can help you burn fat, such as caffeine and polyphenol (epigallocatechin gallate).
   • These two compounds help burn fat through a process called thermogenesis, the body burns more calories for heat production.
   • While there are no proven detrimental effects of green tea, excess consumption (exceeding the recommended dosage limit) of green tea extract may prove to be harmful to the liver, especially when taken on an empty stomach.
5. Yohimbine
   • It is a substance found in the bark of Pausinystalia yohimbe, a tree found in Central and Western Africa, commonly known for its aphrodisiac properties.
   • It may help you burn fat by blocking receptors called alpha-2 adrenergic receptors that normally bind adrenaline and promotes the breakdown of fat for fuel.
   • Though yohimbine (the chemical in the bark of yohimbe) is said to be a fat-burner, more evidence is needed for it to be a part of fat-burning supplements.
   • Because yohimbine keeps the adrenaline levels elevated, it may cause side effects, such as nausea, anxiety, panic attacks, and high blood pressure.
   • People taking medications for blood pressure, anxiety, and depression should avoid yohimbine because it may interact with these medications.

1. Capsaicin: A substance found in chili peppers that encourages the body to release fat from storage, boosts metabolic rate, and increases the production of norepinephrine, a brain chemical similar to adrenaline.
2. Dandelion root extract: A supplement derived from the root of the yellow-flowered weed has many medicinal properties, including calming an upset stomach and reducing urinary tract infections.
3. Garcinia cambogia: It is derived from the rind of a sour tropical fruit found in Southeast Asia and contains a natural fat-burning substance called hydroxycitric acid.
4. Raspberry ketones: These are chemicals derived from red raspberries that the body produces in response to the breakdown of fats.
5. Probiotics: These are good bacteria found in fermented foods or drinks and are associated with enhanced weight loss and protection against obesity.
6. Apple cider vinegar: Consuming apple cider vinegar before a meal may help feel fuller, reduce cravings for sweets, and improve digestive functions.

Several other supplements are marketed, but their safety and effectiveness lack credible data.

1. 5-HTTP: An amino acid and precursor to the hormone serotonin that may help burn fat by curbing the appetite and carb cravings.
2. Synephrine: A substance found abundantly in bitter oranges.
3. Green coffee bean extract: Research reports green coffee bean extract may help you burn fat, but there are no conclusive trials to support the same.
4. Conjugated linoleic acid (CLA): A group of omega-6 fatty acids that may help burn fat but has mixed evidence.
5. L-carnitine: A naturally occurring amino acid but has mixed evidence.

Fat burners (natural or manufactured) are highly controversial products for weight loss. Because they are not regulated by food and drug authorities, there is no guarantee that they can promote weight loss.

Manufacturers often promote these diet pills and fat-burning capsules (with or without natural ingredients) as “magic pills” that can be the best and easiest way to eradicate weight issues or get rid of stubborn fats. However, some of these products can perhaps be ineffective and harmful (sometimes fatal).

There is no single fat burner that can work for everyone because everyone has a different metabolism and exercising capacity and reacts differently to the things that they consume.

The most effective and healthiest way to lose weight is through following a healthy and well-balanced eating pattern, regular sleep, decreased stress, and regular exercise.

1. Widely and easily available or accessible
2. They may help burn fat when added to a health-promoting routine
3. They help get the most out of health-promoting activities, such as exercising and eating a nutritious diet

1. They may not be able to prove their hefty claims
2. They could be contaminated with harmful or prohibited ingredients
3. It may produce harmful effects on the body, such as liver or kidney damage
4. Marketed without the regulatory approvals from the U.S. Food and Drug Administration
5. Relies on the manufacturer for safety and effectiveness
6. Not a replacement for a nutrient-rich diet and regular exercise
7. It may interact with other medications

1. Xenical (orlistat)
2. Belviq (lorcaserin)
3. Qsymia
4. Saxenda (contrave liraglutide)