I think that everyone has heard about the existence of the so-called fat burners, whose advertising is replete with “loud” promises to quickly rid you of fat and help you achieve a sculpted body. Surely, at least once, almost everyone who is concerned about their figure has thought about trying these drugs.
Let me immediately note that I do not mean products like goji berries, liquid chestnut and other nonsense that is aggressively pushed on the Internet. In this article I want to talk about the drugs produced by sports nutrition manufacturers.
So, all fat burners are divided into 7 main types, which differ in their principle of action and composition. Let's look at each one separately.
Drugs that increase metabolic rate
From the name it becomes clear that products of this type promote weight loss by increasing the metabolic rate, which helps to increase the body's calorie consumption. The main such supplement is L-carnitine .
In general, I can say that L-carnitine is the only fat burner supplement that will not harm your body. This amino acid stimulates fat metabolism and, as a result, helps normalize body weight.
In addition to the positive effect in the form of weight loss, L-carnitine has long been used in medicine as a supplement that strengthens the heart and stabilizes the functioning of the nervous system. Even with a significant increase in the dose of use, you will not be able to cause much harm to your health.
But you shouldn’t expect a stunning effect from L-carnitine. Different sources give different figures, but realistically speaking, in combination with proper nutrition and regular exercise, the drug can help you get rid of an additional 1-1.5 kg per month. But I would say that this effect can only appear during the first month of taking the drug. Subsequently, the body adapts. The manufacturer claims that with increasing dosage the effect persists. From my experience, I would say that this is not the case.
Therefore, if you want to take L-carnitine, I advise you to do this for one, maximum two months. In this case, in the second month of use, you need to slightly increase the dosage. During this time, you can really notice an increase in your metabolic rate and receive pleasant bonuses in the form of a positive effect on the heart and nervous system. Having tried L-carnitine once, I was pleasantly surprised at how positively the supplement affected my mood. However, after a few weeks adaptation occurred and this effect disappeared. Drinking L-carnitine for the purpose of losing weight on an ongoing basis does not make sense.
Types of fat burners
Nowadays, various sports stores and fitness centers offer numerous types of fat burners, which differ from each other in their compositions and mechanisms of action.
Thermogenic
Thermogenic burning drugs (thermogenics) act by increasing heat production in the body and, as a rule, activate the activity of the nervous system, suppress appetite and significantly accelerate metabolic processes. Statistics show that this is the most popular type of fat burner among athletic people.
According to Nutrition Business Journal estimates, approximately $20 million is spent annually on thermogenics in America, while the number of obese people in this country is constantly increasing.
Lipotropic
Lipotropic substances , or lipotropics, are also very often used in fat-burning supplement formulations and sports nutrition products. Such drugs can accelerate metabolic processes in the body, thereby breaking down subcutaneous fat. But, studying in detail the material available on the Internet on lipotropic fat burners, we can conclude that these substances are almost useless for humans, therefore, for their positive effect on the body, the main condition during use should be good physical activity and a low-calorie diet.
Blockers
Everyone knows that consuming large amounts of carbohydrates and fatty foods leads to problems with excess weight, while a large percentage of the population dreams of losing weight and not making any effort to do so. Therefore, many people choose carbohydrate blockers or, in other words, blockers that interfere with the production of the enzyme that breaks down starch (amylase) and suppress the action of other enzymes produced by the body.
Such drugs are more likely to be useful sometimes before a large banquet, where a person can eat a lot of heavy food, and if you start taking them indiscriminately, you can develop problems such as diarrhea, increased flatulence and heaviness in the stomach.
Constant use of blockers can also be very dangerous. The human body can quickly get used to the changes that the drug brings about, and if carbohydrate blockers are discontinued after prolonged use, this will quickly double the weight.
Thermogenics (thermogenics)
Thermogenics are one of the most common types of fat burners and, in my opinion, have the most unpleasant side effects. The principle of operation of thermogenics is based on an increase in body temperature and, as a result, an increase in the level of metabolism. They have a stimulating effect on the nervous system. An additional effect of taking the drug is a “dulling” of the feeling of hunger.
Thermogenics include substances such as guarana, red pepper, choline, green tea extract, caffeine, etc. These components are natural. All of them have a pronounced stimulating effect, which increases when they are combined with each other.
But in order to increase the effectiveness of the drug in fat burners, you can find currently prohibited substances such as ephedrine and its varieties, as well as DMAA (geranium extract), which can cause irreparable harm to health. Deaths have been reported from overdoses of these substances.
On a personal note, I would like to say that taking thermogenics has a huge number of side effects. Rapid heartbeat, insomnia, aggressiveness, changes in blood pressure - these are just some of them. Even if you strictly follow the recommendations for using the drug, you will not be able to avoid them.
Thermogenics certainly have a positive effect on fat burning, but this occurs against the background of serious depletion of the body. Such drugs are harmful even for absolutely healthy people. And for those who have problems with the heart, nervous system, and gastrointestinal tract, they are very dangerous.
In my opinion, the side effects of thermogenics negate their effectiveness for weight loss.
What are fat burners?
Fat burners are a class of sports nutrition designed to help fight fat deposits.
They can also act as energy drinks, allowing you to squeeze more out of yourself while on a diet. Fat burners increase metabolism, can block the absorption of fats and carbohydrates from the gastrointestinal tract, and have a diuretic effect. They are usually available in capsule and tablet form, although they are also available in powder form. It is important to understand that these are not miracle pills that, after swallowing, will immediately begin to burn fat. No and no again! The basis for everything is diet and a well-structured training process, and fat burners are an addition to them.
Carbohydrate and fat blockers
Everything is simple here: carbohydrate blockers do not allow carbohydrates to be absorbed, and fat blockers do not allow fats to be absorbed from the digestive tract.
The principle of operation of these fat burners is simple. But it is much more logical to balance your diet in such a way that all nutrients enter the body in the required quantities and without excess, because any interference in the functioning of the gastrointestinal tract and hormonal system will most likely lead to metabolic disorders after discontinuation of the drug.
Fat burner categories
Fat burners, in turn, can be divided into several categories. These include thermogenics, lipotropics, fat and carbohydrate blockers, as well as a class of pharmacological drugs. Each type works differently, let's figure it out.
Thermogenics
The action of thermogenics is based on their ability to increase body temperature, accelerate metabolism in the body, excite the nervous system and increase concentration during training. Typically, thermogenics include caffeine, guarana, green tea extract, synephrine, cayenne pepper extract, and L-tyrosine. Most of these ingredients are found in ideal proportions in Myprotein's Thermopure Boost. Thermogenics are often both appetite suppressants and diuretics. These supplements are usually taken in the morning, on an empty stomach, before meals and before exercise. To avoid sleep disorders, it is not recommended to consume them after five o'clock in the evening.
Caffeine speeds up metabolism and helps the body get rid of excess fat. A 1981 study even found that within a few hours of consumption, caffeine can speed up metabolism by up to 15%.1
The fat-burning effects of caffeine can also be enhanced when combined with exercise, which is why it is most effective when taken before a workout. Research also shows that caffeine helps the body switch to using fat as a fuel source rather than glucose. This means that your body will begin to use up fat reserves as you exercise.2
When consuming thermogenics, it is strongly recommended to consume at least two liters of clean water per day. The duration of use should be limited to two months.
Everything would be fine, but thermogenics may cause side effects, such as increased blood pressure, increased heart rate, headaches, nausea, hand tremors, increased sweating and excitability. Typically, such unpleasant effects occur when the recommended dosage is exceeded, so you should start taking thermogenics with a small dose and gradually increase it to the optimal one. Thermogenics are contraindicated for people with heart, kidney and digestive system diseases.
Lipotropics
Lipotropics help accelerate the breakdown of adipose tissue and also improve the conversion of broken down fatty acids into energy. The most striking representative of this type of fat burner is L-carnitine; it improves the transport of fatty acids into the mitochondria.
Carnitine is an amino acid that is used for a variety of purposes in the body, including making proteins. Research has shown that it can also be an effective fat burner, increasing the rate at which the body uses up fat reserves.
A review of studies examining the effects of carnitine on weight loss found that it is effective for burning fat and increasing weight loss.3
L-carnitine is usually taken on an empty stomach in the morning or before exercise, in doses ranging from 500 mg to 2000 mg, divided into two or three doses. In addition to L-carnitine, lipotropics include choline, inositol, CLA (conjugated linoleic acid), omega-3 fatty acids, chromium picolinate, methionine. All these substances can be combined together; usually they do not produce side effects, except for individual intolerance.
Carbohydrate and fat blockers
The next type of fat burners includes carbohydrate and fat blockers. The principle of operation of such substances is simple - when they enter the body, they block enzymes that break down fats or carbohydrates, as a result of which they are not digested. This action is aimed at reducing the daily calorie intake. The most popular “blocker” of fats is chitosan - it forms a kind of gel in the intestines that binds fats and then removes them from the body. Blockers are taken before meals, as rarely as possible.
The main disadvantage of blockers is gastrointestinal upset, because incoming carbohydrates and fats are not digested. Therefore, such supplements should be used with caution.
Diuretics
Diuretics can also be considered fat burners. As a rule, diuretics do not affect fat tissue, but simply reduce weight by removing water. Caffeine and green tea extract, as well as bearberry and dandelion have a diuretic effect.
All these types of fat burners can be combined with each other, but it is important to understand that the side effects can be stronger. Usually it is enough to combine a thermogenic with a lipotropic to get the maximum fat-burning effect. In addition, the components of thermogenics themselves suppress appetite and have a mild diuretic effect.
But combining two identical types of fat burners is not recommended, in order to avoid an overdose of components.
Pharmacological drugs
Pharmacological drugs have more pronounced fat burning effects, however, the frequency of side effects can be much higher. Such drugs can also be divided into categories.
For example, ephedrine and clenbuterol (used in medicine to treat bronchial asthma) can be classified as thermogenics. They also increase body temperature by 0.5-1 degrees and increase the metabolic rate. But they also have plenty of side effects, and these substances are available with a doctor’s prescription. Ephedrine is generally considered a narcotic drug. Both drugs are banned by the world anti-doping agency WADA.
Methylhexanamine (DMAA) acts as a kind of analogue of caffeine, but it is several times more powerful than the latter, plus it can affect mood and emotions. DMAA is usually included in pre-workout mixtures or fat burners, however, in 2009 this substance was included in the WADA list of potent substances.
Triiodothyronine (T3) and thyroxine (T4) are thyroid hormones. They are used in medicine to treat hypothyroidism. They can be used as fat burners, but they have a lot of side effects and affect the hormonal system, sometimes irreversibly. Also banned by WADA.
The pharmacological carbohydrate blocker is acarabose, and the fat blocker is orlistat. The effect of these substances is to block pancreatic enzymes responsible for the absorption of carbohydrates and fats. Sibutramine is used to suppress appetite.
All these substances were developed for the treatment of corresponding diseases in humans, they have many side effects, most of the drugs are prohibited by WADA and are not recommended for weight loss. It is much safer to get by with sports supplements, diet and well-designed workouts.
Cortisol blockers
Cortisol is a hormone that is produced in response to stress. Stress can be caused by hunger, overwork, physical activity, or fear. An increase in cortisol causes muscle breakdown and triggers the accumulation of all types of fat.
Accordingly, by blocking cortisol production, it is possible to minimize muscle loss and reduce fat accumulation. Those. These drugs do not actually affect the fat burning process. They simply reduce the likelihood of “new” fat accumulation.
Thyroid stimulants
They are also called thyroid regulators . These supplements increase the synthesis of thyroid hormones responsible for fat burning.
The huge disadvantage of these substances is that they openly interfere with hormonal levels, changing them. It is difficult to predict what the consequences will be after taking such stimulants. However, in the long run, taking them can not only lead to an increase in the percentage of body fat, but also seriously worsen your health. Thyroid stimulants can be called a pharmacological drug, which should be taken under medical supervision, rather than a sports supplement.
What sports nutrition should you take when using fat burners?
Any means that have an effect on reducing subcutaneous fat must be taken wisely. Not a single fat burner will help you get rid of excess weight if you do not follow the correct diet, that is, a diet. And also we must not forget about physical exercise.
Any diet involves giving up certain foods. Therefore, an insufficient amount of nutrients will enter the human body. A fat burner will make the situation worse because it will increase the athlete’s activity, and he will spend a lot of energy that has nothing to replenish from.
Therefore, along with fat burners, you must definitely take foods containing Omega 3, vitamins, protein, minerals and amino acids. To simplify the task, you can buy a vitamin-mineral complex that contains all the ingredients necessary for a person.
Otherwise, the athlete will lose weight, and at the same time his health will deteriorate, since the body will not be able to gain enough energy for training and recovery.
Be sure to drink plenty of water. Experts advise drinking at least 2 liters a day. But it is advisable to increase this amount to the maximum. The fact is that the most effective fat burners increase a person’s physical activity, and therefore the athlete spends a large amount of water through sweating.
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Diuretics
Supplements that help remove fluid from the body. Taking these drugs, your weight decreases for some time, but this does not affect the amount of fat. The effect of taking these drugs lasts a very short time, and after their withdrawal there is a high probability of severe swelling. If you are not a performing athlete and you are not faced with the task of getting the maximum possible relief for going on stage, then you can get rid of 1.5-2 kg of weight by simply adhering to the principles of a salt-free diet for some time.
Against the background of all of the above, I can say that I strongly do not recommend taking any fat burners with the exception of L-carnitine. Even in moderate doses, these drugs are harmful to health. There is no need to try to get rid of fat at any cost. There are a huge number of techniques both in the principles of nutrition and training that will allow you to achieve results. Just don't be lazy to work on yourself.
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Combination of fat burners
Some athletes cannot stop at one supplement and use a combination of them. This leads to increased effect and faster achievement of the desired result.
The following combination has repeatedly demonstrated its effectiveness and safety: thermogenics, fat and carbohydrate blockers, cortisol blockers and L-carnitine. Although this combination seems very overloaded, it is perfectly accepted by the body. Moreover, only 3-4 drugs are needed for its implementation.
If you decide to combine several fat burners, choose each individual drug carefully. All of them must be distinguished by high quality ingredients and availability. The last factor is very important, since skipping one drug will lead to failure of the entire regimen. Consult your doctor and trainer first.
