Thermogenic foods, or fat burner supplements in general, either in their natural form or as an artificial supplement, have been seen for years as an almost magical way to lose weight and burn fat.
In fact, losing weight is not always the main concern of the athletic and non-athletic population, but actually to eliminate localized fat, i.e belly fat. In recent decades, there have been events and medical news concerning sports supplements that have given rise to the question “are fat burners safe?”. It is normal for there to be certain doubts about the safety of weight loss supplements and fat-burning pills. That’s why today we will be talking about this subject.
Fat burners are substances that contain active natural or artificial compounds that increase energy expenditure, increase fat metabolism, prevent fat absorption, or suppress appetite through the activation of metabolic reactions, causing the body to increase fat oxidation and thus promote weight loss.
According to a study prepared by the University of Birmingham, "these dietary supplements contain a number of ingredients, each with its own proposed mechanism of action, whose combination of substances will have additive effects." In short, they are nutritional supplements that aid weight loss efforts and improve body composition.
Fat-burning supplements are useful and safe if they are used in amounts suitable for your body weight and at ideal times. There are even some treatments that combine different capsules for night and day. Because these components do not really make you lose weight by themselves, they need a balanced, healthy diet and exercise to be useful.
If you are determined to consume fat burners, first of all, try to get some that contain the most natural compounds and foods. Caffeine, green tea extract, citrus fruits, tropical fruits, red fruits, or infused plants such as yerba mate are some of the most thermogenic foods.
At the end of the suggested intake time, manufacturers also require a rest period of 6 to 8 weeks before starting a new thermogenic supplement. During this rest period, the fat burners continue to work. You should never overdose on weight loss pills. High doses won’t make you lose weight faster. If anything, it can have detrimental effects like high blood pressure and liver damage.
They are safe as long as you use them sparingly and cautiously. Of course, it is possible to alter your metabolism to your benefit to gain strength, lean muscle mass, or reduce weight.
Some of the active ingredients from extracts such as Garcinia cambogia, L-Tyrosine, or green coffee bean extract, to mention just a few, mimic the activity of catecholamines (a group of compounds that includes adrenaline, noradrenaline, and dopamine). Catecholamines are produced in the adrenal gland and nerve endings. They are involved in sympathetic nervous system activity and stress response, in terms of their ability to increase thermogenesis, generate energy, and predispose the cardiovascular system to muscular activity.
Fat cells, which are responsible for fat storage, have adrenergic receptors or adrenoreceptors that activate lipolysis. The fatty acids released during lipolysis can be used by certain tissues as a source of energy, as in the case of muscles or the brain.
The expression “burning fat” actually refers to the oxidation of fatty acids to form energy. In this sense, thermogenic mimic the activity of catecholamines by increasing not only basal metabolism but also lipid oxidation.
There are many ingredients in fat burners, these being among the most used and known:
Caffeine is one of the natural substances with the most evidence for use as a supplement, both natural and artificial, at the sports level. It is a thermogenic food because it can elevate adrenaline and inhibit phosphodiesterase enzymes. Together, they activate a type of fat-burning enzyme known as the HSL enzyme. Watch your caffeine intake during the time you consume fat loss supplements.
The main antioxidant in green tea, epigallocatechin gallate (EGCG), may help inhibit an enzyme that breaks down norepinephrine, a hormone that is used by the nervous system to instruct fat cells to metabolize fat. By inhibiting this enzyme, the number of norepinephrine increases; consequently, fat cells metabolize more fat. In short, green tea can promote fat metabolism.
CLA is known for helping to increase fat metabolism and lose belly fat acutely. It can accelerate the fat-burning effects of exercise. It also promotes insulin sensitivity which can cause fatty acids and glucose to pass through muscle cells and away from fat tissue resulting in a better fat/muscle ratio.
It acts like the hormone norepinephrine, releasing fat from adipose tissue, increasing metabolic rate, and heart rate, and reducing appetite. Combined with caffeine its effects are multiplied since caffeine alone increases the metabolic rate by 7%.
It is a necessary cofactor from the essential amino acids methionine and lysine that facilitates the transfer of long-chain fatty acids across mitochondrial membranes and is essential for fatty acid oxidation. It can melt fat away.
These supplements can be useful and safe if used in the right way. You must keep in mind that, for them to work, they must be accompanied by diet and exercise. Fat burning pills are not meant to prevent weight gain, so they should not be taken with a poor diet and sedentary lifestyle.