So you want to know the truth about fat burners?
Fat burners are the most popular supplements out there – they sell more than testosterone booster, mass gainers, whey protein, etc.
The idea of being able to take a pill and lose weight sounds amazing – particularly as so many people around the world are obese. supplement companies have responded by making outrageous claims about the benefits their products can provide but are they really beneficial for you?
Check out the article below for some help navigating through all the noise.
Fat Burners: Hype and Lies
We’re not going to pull any punches here, but we also want to mention that not all fat burners are bad.
In fact, a lot of them work quite well – we are most interested in exposing the products that don’t back up the claims.
A lot of the problem has to do with how the testing of these supplements is done – on rats.
For a lot of these products there is actually no human studies that show the supplement actually works.
Successful testing on rats does not always equal benefits to humans, so it’s important to keep that in mind when reading about products.
We’re going to divide fat burning supplements into three categories – the good ones, the bad ones, and the REALLY bad ones.
The Good Ones – Ingredients That Actually Work
Green Tea Extract
Green tea extract tends to work better for some people than others.
Genetics plays a key role here – the catechins tend to help some people while doing nothing for others. Either way, it’s a healthy product and at the very least will help suppress your hunger. Give it a shot and if it works for you keep it in your supplement stack.
Caffeine is one of the most universally consumed supplements out there as it works as a stimulant boosting energy levels.
Given that it kick-starts your system it also boosts your metabolism since your body is working harder and your heart is beating faster.
The only downside is that people who already drink coffee several times per day won’t get much benefit from taking a caffeine supplement since they have already built up a tolerance.
While we don’t typically agree with Dr. Oz as he’s not the most bro-friendly guy out there, he has it somewhat right when it comes to 5-HTP.
This supplement helps suppress your appetite however it doesn’t actually help you burn fat. It’s also only effective for obese people and requires very large doses.
If you are already in decent shape you probably won’t get much benefit from this one.
Recommended Fat burning Supplements
We have made a detailed report on the best fat burning ingredients and supplements that are scientifically proven to work, see the fat burning supplements we recommend in our free report here.
The Bad Ones – Ingredients that are not effective
Dr. Oz didn’t get it right on this one. This is actually a fruit that is used in cooking for it’s citric acids.
One of the acids is shown to reduce appetite in animals but unfortunately it just doesn’t work in humans.
This is one of those cases where a supplement gets recommended based on it’s effectiveness with animals and not with humans.
One of the most overhyped supplements out there. It’s always tested with other supplements at the same time, so it’s impossible to determine if it’s responsible for the positive effects.
Don’t waste your time or your hard earned money on this one.
Conjugated Linoleic Acid
Some studies suggest this supplement could help burn fat. However, an equal number showed the opposite effect – it can cause you to gain fat! It effects everyone differently so it would be hard to classify this as a fat burner. It does tend to work consistently well in animal testing, but not with humans.
The Ugly Ones
Some people suggest that this supplement will keep your hormones in line when on a fat loss diet, but studies of this supplement are done with a number of others at the same time, making it difficult to determine the effectiveness of 7-keto on it’s own.
Therefore we are still waiting to make a call on this one.
This carotenoid is the brown pigment found in seaweed (just like astaxanthin is the red pigment in salmon).
Some preliminary research suggests it might help with fat loss, but there is nowhere near enough research to confirm if this is in fact the case. Also, the supplement is very expensive so you are better off spending your hard-earned money on supplements that actually work.
White Kidney Bean Extract
This extract is recommended by many people to stop your body from absorbing carbs. It was marketed aggressively as a fat-loss product given that it was supposed to stop carbs from being stored as fat on the body. Unfortunately over the years it has been shown to be an unreliable weight loss product with no consistent success.
Stick with products that are proven to work more consistently.
How Can You Determine Which Fat Burner is actually effective?
So you want to use a proven fat burning supplements to speed up your cut?
The struggle is finding fat burners that actually work and don’t contain ineffective ingredients.
The supplement industry has been evolving at a high speed for the last decade. Science has come a long way and supplement companies are now able to formulate much better products than they used to.
By choosing a fat burning formula that contains all the right ingredients you will be able to rapidly increase your body’s fat burning potential. – See effective proven fat burning ingredients in our free report here.
The hard thing is actually finding the supplements that contain these ingredients and not to give your money to supplement companies that have used the same ineffective and under dosed formulas for decades.
It’s really easy to be fooled by fancy marketing and promises of huge results.
The harsh truth is that most supplement companies brag about their low priced products, but what they don’t tell you is that their formula is actually very cheap to manufacture and the majority of the ingredients to nothing to help you lose fat and if they do they have so small dosages that you won’t even get the benefits of the product.
That’s why we suggest using only using ingredients that are backed up by science. – See fat burning ingredients that are backed up by science here.
Otherwise you can never be sure if your fat burning formula actually works,
Makes sense right?
We have actually made A LOT of research about these ingredients, tried them out for ourselves and found the top fat burning ingredients that are scientifically proven to work.
This report is now available here on the internet and some supplement companies out there have actually threatened to file a law suit against us, just for telling the truth because they are afraid they will lose all of their customers if they see this report.- See this report here.
Don’t let supplement companies keep you in the dark on the truth about fat burners , check out our report if you want to know which ingredients actually work for losing fat.
5 Unexpected Fat BurnersTRUTHS You Must Face
1. Diet is Still King
Too many people out there seem to think that fat-loss supplements are some kind of miracle cure.
Let’s be clear about this: unless you make changes to your diet you will not see material improvements in your body composition by taking fat burners.
You need to make sure you design a diet for yourself that includes a small calorie deficit and the right macro breakdown.
Once you’ve done that, as long as you can stay disciplined and not deviate from your plan, you have done about 80% of the work.
The rest is just giving your body time to shed the fat, doing the right kind of exercise (resistance training, HIIT) and getting that last bit of help from supplementation.
Fat burners work in a variety of ways, such as curbing appetite, boosting your energy or metabolism, encouraging your body to use fat as fuel, etc.
However, if your diet is built around pizza, hamburgers and other empty-calorie meals, you won’t get far here.
Make sure you have a diet that features about 1 gram of protein per pound of bodyweight, plenty of slow-digesting carbs, healthy fats and vegetables.
2. Set Realistic Goals
A realistic, safe and sustainable weight loss goal is 1-3 pounds per week depending on your weight.
As your body fat % drops, you will definitely be closer to the lower end of that range.
If you try to burn fat too quickly you will start losing muscle mass which will not leave you with a good physique when all is said and done.
No matter what anyone tells you, don’t try and lose 5+ pounds a week to get lean in time for a special event (vacation, wedding, etc.)
having a great physique is a full-time, year-round commitment. If you aren’t willing to put in the work and be patient then no fat loss supplement will make up for it.
3. Taking More isn’t Better
Fat burners are designed to give you very specific amounts of the proper ingredients.
Doubling or tripling the dosage to “speed things up” won’t improve your physique and in some cases can be very unhealthy.
Stick to the recommended dosages and again – stop trying to expedite the entire process.
4. Monitor Caffeine Intake
Caffeine has been shown to have a number of benefits when it comes to fat loss including increased metabolism, more energy and better workout performance.
However, if you are already consuming 3-4 cups a day and then add in a fat burner that contains stimulants, you may find yourself burned out quickly.
Make sure you adjust your coffee intake if your fat burner contains caffeine or other stimulants.
5. Track Your Results
If you don’t track your measurements or weight-loss progress it will be hard to determine how a fat burner is impacting your progress (or hard to track all of your progress, period).
Take your weight, body part measurements, photos and body-fat at regular intervals.
Once you add in the fat burner, you will be able to see how your progress changes – but make sure you give your body at least a few weeks to adapt.