Fat burners are available as commercial supplements and pills on the market.
They burn fat by various means: it can be by suppressing hunger, elevating the rate of metabolism and fat cell breakdown or by reducing the absorption of dietary fat.
While the fat burning supplements are nutritional formulas prepared in laboratories, the latter one—the “pills” are not. Pills are made synthetically.
Also, both of them have their safe consumption limits and, of course, not completely free of side-effects.
So, you may ask, isn’t there any solution?
“… don’t we have any natural alternatives to them?”
Yes, we do!
There are hundreds of natural foods that work as fat burners. They can give you results similar to a commercial supplement without worrying about the potential side-effects.
Let’s have a look at some natural fat burners and how they help you burn fat. Garcinia cambogia is a fruit plentily found in countries: India and Southeast Asia.
#1 Garcinia cambogia
Garcinia cambogia is otherwise called Malabar tamarind. It contains high amounts of hydroxycitric acid (HCA) in its peel as an active substance. The presence of HCA makes Garcinia cambogia an amazing fat-loss fruit. (1)
Though a fruit, it is not taken fresh as it tastes sour; instead, cooked first and then eaten.
Many of the scientific studies have shown a strong relation between hydroxycitric acid (HCA) and its weight-loss properties. And, the presence of high amounts of HCA has made Garcinia cambogia one of the best natural fat burners. (2)
It reduces your appetite and gives you a sense of fullness. Thus you eat less while burning more calories!
Taking Garcinia cambogia as a supplement stops the activities of the citrate lyase enzyme. Citrate lyase is responsible for fat cell production in your body, and when inhibited, the fat production is slowed down. As a result, you reduce the risk of going overweight. (3) (4)
#2 Green Coffee Beans
If you were to say where on earth coffee beans come in greens, let me surprise you with a fact:
Coffee beans in their raw, unroasted state are green. They become darker in colour only when roasted.
The raw green coffee beans contain a chemical called Chlorogenic Acid in ample amounts. It
reduces fat absorption and glucose in the gut—thus, you get fewer calories and experience loss in weight. Also, it helps to lower your insulin level, which is a crucial factor for improving metabolism. (5) (6) (7)
This presence of caffeine and Chlorogenic Acid makes Green Coffee Beans a solid natural fat burner. (8)
#3 Green Tea Extract
It is extracted and concentrated from green tea.
Green tea extract contains EGCG (a polyphenol) and caffeine. In essence, both are ingredients that you can find in many commercial fat burning supplements. (9)
These chemicals, in pairs, work on you by the process of thermogenesis. Thermogenesis is when your body produces heat for maintaining temperature by burning calories. Here, fat gets utilised as the fuel for calories. (10)
Green tea extract, when used in combination with a caffeine-rich source, has been found to increase the effectiveness of fat loss by 16%.
You should consider consuming 250-500 mg of green tea extract in your convenient form, daily. (13)
#4 Protein from food sources
Supplementation of protein is crucial for fat loss.
And weight loss workout plans always include a significant amount of high-quality protein in the diet. (14)
Even in lower quantities, protein can keep your tummy feel fuller for longer and reduces the production of the hunger hormone ghrelin. Thus, you crave less for food.
Foods rich in protein contain plenty of fibre, also, help you suppress your hunger when dieting. (15)
When compared with carbohydrate-rich foods, high-protein foods contain fewer calories. It becomes helpful when you have an aim to build some lean muscle mass.
Food products such as lean chicken, fish, egg, and cereal grains have low amounts of fats while packed with high-quality protein. You should always combine protein from a plant source with an animal origin to maximise their effects on weight-loss. (16)
However, foods such as red meat, processed chicken products, and other fast foods claiming to have added proteins are detrimental when consumed in access. Avoid eating them unless you want to slow the rate of fat loss and increase the chances of falling ill.
You need to take 1-2 grams of protein per kilogram of your body weight to boost the fat loss results.
In case you struggle to get enough protein from direct sources, including protein powders such as whey, casein, soy could also work. Make sure to choose a protein supplement without any added flavour and sugar additives to get faster results.
#5 Polyphenols from fruit and vegetables
Seasonal fruits and green vegetables contain many essential biochemicals that aid you in reducing total body fat and maintaining a lean body. Among them, polyphenols are a group of chemicals that have significant roles in burning fat. (17)
Also, supplementing curcumin has shown to be effective in weight loss for the people who are overweight and suffering from other metabolic disorders. (20)
Some polyphenol-rich foods are:
Coffee, cocoa beans, and green tea are the natural rich sources of caffeine.
Caffeine helps your body to burn more fat by enhancing the energy output during exercise and gives a feeling of fullness. (21)
Studies show caffeine gives an instant boost to your metabolic rate temporarily. It heightens your metabolism up to 11-16% more than the regular, which lasts up to two hours. (22)
While caffeine works excellent for fat loss by increasing the rate of fat metabolism, the source of caffeine must be of good quality. (23)
That said, food products such as chocolates, ice-cream, and sweetened beverages though contain caffeine in plenty—they are calorie-dense. Thus, you should avoid using them.
You get dietary fibre from multiple sources of food. Fibres help in bulking up the food consumed inside your stomach.
Among others, the soluble fibre holds great importance when it comes to weight-loss. It sticks to the water cells in your gut and absorbs them to form a viscous gel. (24)
That way, your tummy stays fuller for longer, and appetite is suppressed. Moreover, this bulking effect reduces the secretion of hunger hormones, which means you crave less for food.
As a result, a diet rich in fibre helps you consume fewer calories and burn more fat. (25)
In case you find your diet lacking these essential fibres, you can supplement it with commercial products for rapid fat loss results such as:
- psyllium husk
Yohimbine is obtained from the bark of the Pausinystalia Yohimbe tree.
It interacts and blocks some specific receptors called alpha-2 adrenergic receptors in your body.
The alpha-2 adrenergic receptors suppress the fat burning activities of adrenaline hormone. As yohimbine blocks these receptors, adrenaline starts to burn fat to turn it into energy. This way, you lose the right amount of fat. (26) (27)
From a scientific study, researchers found that a small 10mg dose of yohimbine twice-a-day for three weeks significantly reduced the participant’s body fat by 2.2%. (28)
As yohimbine interacts and elevates adrenaline levels in your body, it may create adverse effects on some drugs. If you are taking any medications for disorders of heart, blood pressure, and depression better to consult a physician before taking yohimbine.
Ginseng is a herb popular in traditional Chinese medicine due to its various promising health benefits. (29)
Among the various health benefits, from many studies, Ginseng was found to be useful for weight loss due to its anti-obesity effects. (30)
Ginsenosides, a chemical substance present in Panax ginseng, helps you fight chronic fatigue and enhances energy. (31)
That said, the addition of Ginseng, while you are on a fat-loss diet, boosts the outcomes, and promotes energy for physical activities. Thus, you feel less tired post an exhausting workout. (32)
#10 Conjugated Linoleic Acid (CLA)
CLA is a popular weight loss supplement. Technically it is a type of omega-6 Polyunsaturated Fatty Acid that has many potential health benefits linked to weight loss.
CLA is hugely helpful in reducing body fat levels and preventing obesity. (33)
Furthermore, in a scientific study, the researchers observed regular intake of CLA has increased the lean body mass and muscle strength, decreased the LDL cholesterol levels, and significantly reduced the overall body fat of the participants. (34)
From another study, it was observed that obese postmenopausal women, when supplemented regularly with CLA, after a certain period experienced a body-weight. This reduction helped in lowering their BMI (body mass index). (35) (36)
Common foods such as nuts, seeds, white button mushrooms, pomegranate seed oil contain CLA in ample amounts. You can consider adding them to your regular snacks and diets for faster results.
Shedding fat, getting fitter, and commanding a good figure—is everyone’s goal today. This trend has enormous health benefits when you plan and structure it for a long-lasting result.
Keeping in mind that there is no magic pill to melt off your fat in a matter of some days. What you all need in the end is patience to follow a diet, adhere to a workout plan, and combine these two with a fat loss supplement.
You can find multi-ingredient fat burner supplements easily in markets, but they are expensive. So, why spend extra bucks when you can get the same effects from natural foods?
Moreover, those commercial supplements are a mere combination of active compounds extracted from natural sources. So, taking them is safe and ensures you encouraging results.