{"id":35140,"date":"2024-08-22T17:57:40","date_gmt":"2024-08-22T15:57:40","guid":{"rendered":"https:\/\/getindya.com\/?p=35140"},"modified":"2026-11-03T17:29:03","modified_gmt":"2026-11-03T16:29:03","slug":"fat-burning-supplements","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/fat-burning-supplements\/","title":{"rendered":"Fat-Burning Supplements: Do They Work?"},"content":{"rendered":"\n<p><strong>Fat-burning supplements<\/strong>: do they work? Ra\u00fal San F\u00e9lix, <a href=\"https:\/\/getindya.com\/\">sports nutritionist<\/a> at INDYA, explains in this post. <span style=\"font-weight: 400\">The supplement market has grown exponentially in recent years. Fat-burning supplements have attracted particular attention, but <strong>do they really work?<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">Before continuing, it is<strong> important to understand the difference between losing fat and burning or oxidising it<\/strong>. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Fat loss can only be achieved through a <strong>calorie deficit<\/strong>. The best approach is always a nutrition plan adapted to your needs.\u00a0<\/span><\/li>\n<li><span style=\"font-size: revert;color: initial\">Fat &#8220;burning&#8221; or oxidation, however,<strong> refers to using fatty acids as fuel for energy<\/strong>. Without that calorie deficit, this does not translate into fat loss.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400\">What Are Fat-Burning Supplements?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Fat-burning s<strong>upplements<\/strong> are compounds that, alongside a <a href=\"https:\/\/getindya.com\/en\/calorie-deficit-weight-loss\/\">calorie deficit<\/a>, can increase fat loss by a small percentage through different pathways:\u00a0 <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Reducing appetite<\/strong>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Increasing total calorie expenditure.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Increasing <strong>fat oxidation<\/strong>, meaning its use as fuel to obtain energy.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">A compound can sometimes act through several pathways, as we explain below.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Which Supplements Can You Take to Burn Fat?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">There are<strong> many supplements<\/strong> promising <strong>fat loss<\/strong>, but very few have scientific evidence behind them. Here we explain <strong>which ones do and how to use them, provided the foundation is in place: a calorie deficit. <\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">The first is <\/span><b>caffeine<\/b><span style=\"font-weight: 400\">, one of the most studied compounds in sport, alongside creatine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">A <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/10408398.2018.1507996?needAccess=verdadero\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">2019 meta-analysis<\/span><\/a><span style=\"font-weight: 400\"> suggests that consuming <a href=\"https:\/\/getindya.com\/en\/caffeine-sporting-performance\/\">caffeine<\/a> may contribute to fat loss, whether taken as a supplement or through caffeinated drinks.\u00a0<\/span><\/p>\n<h3>Caffeine<\/h3>\n<p><span style=\"font-weight: 400\">Caffeine is a <strong>sympathomimetic substance<\/strong>. What does this mean? It stimulates the sympathetic nervous system, part of the autonomic nervous system, which regulates functions such as <strong>heart rate and blood pressure<\/strong>.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30012 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/quemagrasas-suplementos-1.jpg\" alt=\"fat-burning supplements caffeine\" width=\"1000\" height=\"667\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/quemagrasas-suplementos-1.jpg 1000w, https:\/\/getindya.com\/wp-content\/uploads\/quemagrasas-suplementos-1-300x200.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/quemagrasas-suplementos-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">This substance acts by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Increasing <strong>energy expenditure<\/strong>.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Increasing <strong>fat oxidation<\/strong>, facilitating the release of fatty acids from adipocytes so they can be used for energy.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Suggested intake protocols use <strong>doses of 3-6mg\/kg, ideally 30-60 min before exercise<\/strong>. Scientific literature shows some variation in doses and individual tolerance, so smaller doses may be sufficient for some people.\u00a0<\/span><\/p>\n<h3><b>EGCG or Epigallocatechin Gallate<\/b><\/h3>\n<p><span style=\"font-weight: 400\">The next supplement with scientific evidence is <\/span><b>EGCG or epigallocatechin gallate.<\/b><span style=\"font-weight: 400\"> It is one of the most important catechins in <a href=\"https:\/\/getindya.com\/en\/green-tea-benefits\/\">green tea<\/a>. It acts synergistically with caffeine, also present in this drink, although in smaller amounts than in coffee.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30013 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/te-verde-suplemento-quemagrasa.jpg\" alt=\"fat-burning supplements: green tea\" width=\"999\" height=\"667\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/te-verde-suplemento-quemagrasa.jpg 999w, https:\/\/getindya.com\/wp-content\/uploads\/te-verde-suplemento-quemagrasa-300x200.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/te-verde-suplemento-quemagrasa-768x513.jpg 768w\" sizes=\"auto, (max-width: 999px) 100vw, 999px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\"><strong>Caffeine increases catecholamines<\/strong> (adrenaline and noradrenaline), while EGCG inhibits one of the enzymes that breaks down these hormones, prolonging caffeine&#8217;s effect.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Evidence suggests that <strong>doses of 400-500mg\/day of EGCG are effective for most people<\/strong>. However, this supplement is usually sold as green tea extract, so check the percentage of EGCG it contains.\u00a0<\/span><\/p>\n<h3><b>P-Synephrine<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Third is <\/span><b>p-synephrine<\/b><span style=\"font-weight: 400\">, the main active compound in <strong>bitter orange peel<\/strong>. It does not increase energy expenditure, but stimulates fat oxidation during exercise, which, alongside a calorie deficit, may further support fat loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The recommended dose is <strong>10mg\/kg\/day<\/strong>, which can be divided into several servings, although some studies show results with <strong>moderate doses around 3mg\/kg<\/strong>. It also acts synergistically with caffeine.\u00a0<\/span><\/p>\n<h3><b>Phenylcapsaicin<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Finally, there is <\/span><b>phenylcapsaicin<\/b><span style=\"font-weight: 400\">, an <\/span><a href=\"https:\/\/getindya.com\/en\/capsaicin-for-athletes\/\"><span style=\"font-weight: 400\">emerging supplement we have already discussed at INDYA<\/span><\/a><span style=\"font-weight: 400\">, so we will skip the explanations. Its benefits include increasing the <strong>use of fatty acids for energy<\/strong>, like the supplements above.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The <strong>intake protocol would ideally be 2.5mg 30-45min<\/strong> before training, allowing you to benefit from its performance effects as well as increased fatty acid oxidation.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Do Fat-Burning Supplements Work?<\/span><\/h2>\n<p><span style=\"font-weight: 400\"><strong>Most supplements promising fat loss lack scientific support, including chromium picolinate, carnitine and spirulina<\/strong>. Those mentioned above are among the few to have demonstrated effectiveness when used in the right context.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The term <strong>&#8220;fat-burning supplement&#8221;<\/strong> is very ambiguous, encompassing many compounds, often <strong>without scientific evidence,<\/strong> which should be ruled out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Those discussed above currently have the <strong>strongest scientific support<\/strong>, provided the foundations of the pyramid are met: <strong>a calorie deficit, appropriate training and adequate rest<\/strong>. Fat-burning supplements are the icing on the cake.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Can a Fat Burner Be Harmful?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">In principle, <strong>the safety of these supplements should not be a concern<\/strong> in healthy people when recommended doses are respected. People with certain heart conditions should consult a doctor.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400\">When Should You Take Fat Burners?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">As mentioned, fat burners are the icing on the cake and suit very specific contexts, particularly sporting ones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Make sure you<strong> have optimised every other tool before turning to these supplements<\/strong>. There is little point taking any of them while sleeping 5h a night.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fat-burning supplements are compounds that, alongside a calorie deficit, can increase fat loss by a small percentage through different pathways.<\/p>\n","protected":false},"author":18,"featured_media":25768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35140"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35140\/revisions"}],"predecessor-version":[{"id":35786,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35140\/revisions\/35786"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/25768"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}