Natural fat burners: who are they?

Caffeine, green tea extract and other natural products that help burn fat efficiently. How do they work? At what dosage should you take them?

1. Caffeine

Despite popular belief, caffeine does not act as a fat burner, and its thermogenic effect is insignificant. Caffeine only works in combination with other substances, multiplying their effect tenfold.

It is important to note that caffeine improves the efficiency of training, which indirectly increases the amount of calories burned. The recommended dose is 200-400 mg one hour before the workout, which is equivalent to two espressos.

2. Green tea extract

Studies show that the antioxidants in green tea, such as catechins, can speed up the metabolism causing the body to burn calories faster. This effect is particularly evident when these substances are combined with caffeine.

A group of participants who took 270 mg of green tea extract combined with 200 mg of caffeine daily burned 200 more kcal than those who did not take supplements. In addition, these individuals had normalized their insulin levels.

3. Maté

As in the case of green tea extract, the substances contained in the maté infusion, such as catechins and polyphenols, have a positive effect on lipid metabolism. Their regular consumption leads to the normalisation of cholesterol and insulin levels.

According to the survey conducted by the Federal University of Santa Catarina, Florianópolis in Brazil, the daily consumption of 330 ml of maté (prepared with 50 g of dried leaves and one litre of water) reduced the cholesterol level of the participants by about 10% in 40 days.

4. Grapefruit

According to several studies, synephrine, a substance contained in the skin of tangerine, grapefruit and bitter orange, has an effect comparable to the ephedrine fat burner, which is banned in some countries.

Synephrine blocks the receptors responsible for the feeling of hunger by reducing the appetite. In addition, synephrine affects the central nervous system, increasing heart rate and blood pressure, which leads to fat burning.

5. White beans

White beans are a plant food containing a very high amount of the enzyme phosphatidylserine. The latter has a positive effect on lipid metabolism while reducing cortisol levels.

In addition, a number of scientific studies show that white bean extract at a dose of 500 mg to 1.5 g is a kind of 'carbohydrate blocker' that naturally normalises blood glucose levels after consumption.

6. Calcium

Recent studies from the Military Medical University Shanghai have confirmed that a diet rich in calcium (1000 - 1300 mg / day) also has a fat-burning effect, while calcium deficiency (200-300 mg / day) accelerates fat accumulation.

Accumulating in fat cells, calcium slows down their growth and the increase in their volume, which causes energy metabolism. However, we would like to point out that excessive consumption of calcium has toxic effects and is dangerous to health. It is therefore important to respect the recommended dose.

7. Linoleic acid

Studies from Ohio State University have shown that regular intakes of edible oils rich in linoleic acid increase the level of adiponectin, the hormone responsible for fat burning, by 20%.

The products that contain the highest amount of linoleic acid are: safflower oil (about 75%), grape seed oil (70%), sunflower oil (65%), hemp oil (60%), while the popular olive oil contains only 10%.

A diet based on the consumption of calcium-rich foods and oils containing linoleic acid will have a positive effect on the metabolism, helping to burn fat faster. Taking a number of natural supplements before training increases its effects.