Green tea extract
- If you’re not familiar with green tea’s health-promoting and fat-burning effects by now, it’s time to get on board.
- EGCG works by preventing the breakdown of norepinephrine, a neurohormone that boosts metabolic rate and fat-burning.
- Although drinking green tea is a smart idea, we suggest you supplement with green tea extract to get the full fat-burning effects.
- Researchers report that the body better absorbs catechins from green tea extract than from tea made from leaves.
- Green tea contains compounds called catechins, including epigallocatechin gallate (EGCG), the main catechin responsible for the thermogenic effect of green tea.
- EGCG inhibits the enzyme that breaks down norepinephrine, which keeps calorie-burning high.
- Take 250–500 mg standardized for EGCG three times daily before meals.
- Be sure to take one dose about an hour before you train to add a jolt to your workout and enhance fat-burning during and after your gym session.
This is the active ingredient in the plant citrus aurantium.
It has a chemical structure similar to ephedrine, but it boosts fat-burning without elevating heart rate or blood pressure. Take 200–600 mg of citrus aurantium standardized for 5–20 mg of synephrine 2–3 times per day before meals.
Synephrine is a naturally occurring substance known as an alkaloid that’s found in plants.
It’s particularly abundant in the bitter orange fruit, which is why it’s often referred to by that name.
In Traditional Chinese Medicine, synephrine has been in use for thousands of years, obtained mainly via citrus peels.
It’s chemically similar to the ephedrine and pseudoephedrine found in many over-the-counter cold/allergy medications and weight loss and energy supplements that contain ma huang.
Accordingly, synephrine impacts the adrenal system of the human body and increases basal metabolic rate, which accounts for up to 70% of your daily caloric expenditure.
If you want to lose fat, you need to burn more energy than you eat.
Thus, anything that helps you burn more energy (like synephrine, caffeine, and exercise), can help you lose fat faster.
Synephrine is also often sold as a “stubborn fat burner.”
This sounds like hooey, but there’s science to back it up, which we’ll get to in a minute.
The bottom line is most people supplement with synephrine to lose fat of all kinds faster.
As you would expect from a mild stimulant that increases energy expenditure, the main benefit of synephrine supplementation is faster weight loss.
For example, one study found that a single dose of 50 milligrams of synephrine increased basal metabolic rate by 65 calories over the course of the next 75 minutes.
Research shows that this metabolic boost can be significantly increased to over 180 calories by combining synephrine with two other molecules found in the bitter orange fruit: naringin and hesperidin.
That’s the same amount of calories burned in about 20 minutes of jogging. That’s an additional 1,300 calories burned every seven days–a little more than one-third of the calories in a pound of fat. That matters.
The following supplements blunt hunger so you can eat less than you burn without the overwhelming hunger pangs.
This group of supplements decreases hunger and limit cravings.
A lean nutrition plan is essential to achieve fat loss results. Support normal appetite levels, hunger, and cravings with appetite suppressant supplementation.
Appetite suppressants play a key role in a successful diet plan for both short term and long term weight loss results. Hunger suppressant pills help relieve your appetite and can help you avoid binge eating when dieting, but overall they help you control how much you actually eat.
Over eating is a leading cause for obesity and weight gain, so the sooner you control what you eat the better, healthier and lighter you will feel.
Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). Glucommanan powder, capsules, and tablets are used as medicine.
Glucomannan is used for constipation, weight loss in adults and children, type 2 diabetes, blood sugar control, and lowering cholesterol.
In foods, glucomannan is used as a thickener or gelling agent. Glucommanan flour and powder are used in food.
Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber which treats constipation.
It may also slow the absorption of sugar and cholesterol from the gut, helping to control sugar levels in diabetes, and reducing cholesterol levels.
This water-soluble dietary fiber is derived from konjac root. When mixed with water, it expands up to 50 times its original volume. This curbs hunger by filling the stomach and providing satiety. Take 1–2 grams an hour before meals.
This modified amino acid is used to form serotonin and melatonin in the body. Serotonin can help curb your food cravings, especially for carb-laden foods, as shown in a University of Rome study.
Melatonin can help relax you before bed. This makes 5-HTP a good supplement to take at night when carb cravings tend to hit the hardest. Go with 50–300 mg in the evening.
A few small studies have investigated whether 5-HTP can help people lose weight.
In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who took placebo. Researchers believe 5-HTP led people to feel more full (satiated) after eating, so they ate less.
A follow-up study, which compared 5-HTP to placebo during a diet and non-diet period, found that those who took 5-HTP lost about 2% of body weight during the non-diet period and another 3% when they dieted.
Those taking placebo did not lose any weight. However, doses used in these studies were high, and many people had nausea as a side effect. If you are seriously overweight, see your health care provider before taking any weight-loss aid.
Remember that you will need to change your eating and exercise habits to lose more than a few pounds.
You can’t get 5-HTP from food. The amino acid tryptophan, which the body uses to make 5-HTP, can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed.
5-HTP is made from tryptophan in the body, or can be taken as a supplement. Supplements are made from extracts of the seeds of the African tree Griffonia simplicifolia.
5-HTP can also be found in many multivitamin and herbal preparations.
The following supplements help keep insulin levels low and steady by either enhancing insulin sensitivity or mimicking insulin’s actions.
Since insulin promotes fat storage and blunts fat-burning, keeping it low helps keep fat off.
When you eat sugar (even natural sugars) or refined starches, your insulin levels rise too, and that can cause your body to hoard fat, making it difficult to lose weight.
Combine that with a deficiency in the mineral chromium and you’re at risk for being overweight, obese, or becoming diabetic.
Some experts estimate that over 90 percent of North Americans are deficient in the mineral chromium, largely because of agricultural practices that deplete the soil and food-manufacturing processes that eradicate chromium and other minerals.
Yet this mineral can help restore insulin balance and promote weight loss.