Today, it is fashionable to use “natural” in relation to various products. It sounds somewhat soothing in our troubled world.
“Natural honey,” “natural coffee,” “natural yogurt,” “natural fat burner”…
On a subconscious level, “natural” is associated with “safe,” sometimes “the best”…
Is this true?
Far from always.
This becomes obvious when you think about the safety of other well-known “natural” substances, such as snake venom, opium, tobacco, alcohol… Regarding fat burners, this issue is discussed in detail in the article The Harm of Fat Burners and Side Effects: What Makes Natural Supplements Dangerous?
Below, we will talk about the best natural fat burners. “Best” in the sense of “popular” among those losing weight, which is far from always equivalent to “most effective” and “safe for health.”
We will also list the best natural products that dietitians recommend consuming regularly for weight loss. In this context, “best” means “safe” and “beneficial for fat burning.”
What You Need to Know About “Natural” Fat Burners
According to statistics, today about 15% of Americans use fat burners, most of which are marketed as “natural” 1. In the scale of the USA, this amounts to millions of people.
The ratio of women to men is 70 to 30, which is not surprising.
The mass fascination indicates one of two things: either they really work, or… well, advertising works well.
Consider this: what is the likelihood that something promising quick results in the battle against what has accumulated over the years (fat) will be harmless to health?
Many fat-burning pills, drinks, herbs, even those labeled as “natural,” can be harmful to health.
Fat burners fall into the category of dietary supplements and, unlike medications, are NOT regulated by government agencies. By default, they are considered safe for health until proven otherwise.
This means that virtually anyone who wants to can invent their own fat burner and launch it for sale without the need to confirm its safety with regulatory bodies. The latter “start working” only in the case of evidence of harm to health or fatalities.
Fat burners, like other dietary supplements and sports nutrition, are not tested by government agencies for quality, effectiveness, and safety before being released to the market.
The lack of government oversight over weight loss pills, drinks, herbs, and teas should raise at least two logical questions:
- Are they safe?
- Do they really work and burn fat?
For information on safety and health risks, read here, and the best insights on whether fat burners for weight loss work will come from reviews from doctors, athletes, and those losing weight.
Fat burners can indeed be surprising. They provide a sense of euphoria, a surge of energy and mood, sometimes some effect in weight loss, but none of them can help lose weight significantly, permanently, and without harm to health.
With prolonged use, tolerance to the active ingredients typically develops, meaning effectiveness decreases and the risk of side effects increases.
Also, remember the following: the effect that any top fat burner can have on calorie burning is comparable to the effect of a walk or a run (around a few hundred calories).
The effect of the strongest fat burner is comparable to the effect of a walk or a run: around a few hundred calories.
To lose weight permanently, there is no other way than to change eating habits and lifestyle. In this regard, proper nutrition is the top priority, while sports and physical activity in general come second, as scientists cite excessive calorie intake as the main cause of obesity, rather than a lack of physical activity.
Any fat burners do not provide a long-term effect in weight loss
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What are “fat burners” and how do they work?
The School of Sport and Exercise Science at the University of Birmingham provides the following definition for fat burners:
“The term ‘fat burners’ is used to describe dietary supplements that are claimed to significantly increase the rate of fat metabolism, energy expenditure, inhibit fat absorption, lead to weight loss, enhance fat oxidation during physical activity, or cause other changes in the body that promote fat utilization”3.
Despite scientists worldwide continuously researching the effectiveness and safety of fat burners, weight loss pill manufacturers unequivocally assert that they are beneficial for weight loss, requiring no effort from the individual, as they boost the internal metabolic rate.
In addition to influencing metabolic rate, the mechanisms of action of natural fat burners include the following:
- appetite suppression;
- reduction of cravings for unhealthy foods loaded with empty calories (sweets, fast food);
- energy stimulation that increases physical activity;
- enhanced heat production by the body (thermogenesis).
Fat burner manufacturers use various active ingredients, most of which are indeed natural. The most common of these is caffeine.
To enhance the effect, the strongest fat burners combine multiple ingredients.
For example, in popular fat burners today such as Black Mamba and Lipo 6 Black, which are positioned as “the strongest,” there are about 3-5 active ingredients, some of which are on the FDA’s (Food and Drug Administration – the main regulatory body in the USA for food and dietary supplements) banned list.
Scientific facts and reviews from real consumers indicate that fat burners do indeed work for some people, but in some cases, they can be absolutely ineffective for weight loss or even dangerous to health.
Researchers from the same Birmingham University note:
“The available scientific data confirm the weight loss benefits of caffeine and green tea, as they stimulate fat metabolism. As for most other natural fat burners on the market, there is no evidence of their effectiveness”.
Fat burners work by increasing the rate of internal metabolism, suppressing appetite and cravings for unhealthy foods loaded with empty calories (sweets, fast food), as well as providing energy stimulation that increases physical activity.
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Most Popular Fat Burners
Below is a list of the most popular ingredients in fat burners.
Overall, the general picture is that most of them lack a solid scientific basis for their weight loss benefits: there are studies both supporting and refuting their effectiveness.
This contradiction, from a practical standpoint, means that for some of us consumers, certain fat burners may work, while for others, they may not. And this should not be surprising.
However, there is one thing we can be absolutely sure of:
- the risk of harm to health significantly increases with their use, especially when exceeding the dosage or combining different products;
- there can be no long-term effect in weight loss.
1 Caffeine
Caffeine is the most popular and one of the most effective ingredients in modern fat burners. Its some effectiveness for weight loss is confirmed by scientific research.
In small doses, it is safe for health, however, its regular intake in large dosages can lead to side effects: increased blood pressure, rapid heartbeat, dependence formation, anxiety, sleep disturbances, etc.
Caffeine overdose can be life-threatening. Special attention should be paid to those who combine different types of fat burners or regularly consume other caffeine-containing products (coffee, energy drinks, chocolate, Coca-Cola, etc.): it is important to consider the total daily dose of caffeine.
Caffeine can also interact with certain medications, particularly antidepressants, sedatives, and other stimulants.
2 Green Tea
Consuming a safe amount of caffeine from natural teas can energize, calm inflammatory processes, and speed up metabolism.
Even one or two cups of green tea daily can help improve physical performance, concentration, and further boost metabolic rate after exercise.
Green tea and its extract are among the most popular, accessible, and safe fat burners.
The extract of green tea is rich in biologically active substances – catechins – antioxidants that block the action of free radicals (health benefits), stimulate the breakdown of fat cells, and thermogenesis (weight loss benefits).
Scientific studies confirm the effectiveness of green tea for weight loss, but the numbers regarding potential weight loss vary significantly from experiment to experiment.
Unlike green tea itself, the extract contains almost no caffeine. On one hand, this is a plus, as it reduces the risk of caffeine side effects.
On the other hand, caffeine can enhance the action of catechins in weight loss, provided the dosage is equivalent: the dosage of catechins in tea is significantly lower than in the extract (one tablet contains a dose of extract equivalent to ~10 cups of tea).
One of the best teas for weight loss is matcha green tea – a concentrated green tea from Japan that has strong fat-burning properties.
Its numerous advantages are explained by its high content of catechins.
Rooibos tea and Mate also have the weight loss benefits of green tea, improving metabolism and possessing rejuvenating effects due to the biologically active substances (flavonoids and phytochemicals) they contain.
Green teas, including rooibos and mate, are beneficial for weight loss and health, providing an energy boost, increasing attention, and speeding up metabolism. The most powerful fat burner among green teas is Japanese matcha tea.
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3 Guarana
Guarana is a plant that, like coffee, is a natural source of caffeine.
The caffeine content in it is even higher than in coffee: from 3.5% to 5.8% by volume, while in coffee it is only 2% by volume.
For weight loss or energy stimulation, guarana is taken in doses ranging from 200 to 800 mg per day, which is considered safe.
The side effects of guarana are the same as those of caffeine.
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4 Garcinia Cambogia
Scientific studies indicate a minimal effectiveness of Garcinia cambogia in weight loss, and sometimes even its uselessness.
Some people report a decrease in appetite when consuming it, while others experience side effects: liquid stools, bloating, diarrhea, constipation, stomach discomfort 4
5 Ephedrine
It raises serious health concerns; it is currently banned in the USA. Documented side effects include anxiety, mood swings, nausea, high blood pressure, rapid heartbeat, stroke, seizures, heart attack, and death 5.
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6 L-Carnitine
L-Carnitine as a fat burner is especially popular among athletes.
The effectiveness of L-Carnitine for weight loss does not have unequivocal scientific confirmation, despite the theoretical justification for its role in the process of converting fats into energy.
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7 CLA
CLA (Conjugated Linoleic Acid) is a chemical compound found in fatty dairy products (cream, cheese, butter) and beef. CLA is often added to certain types of sports nutrition: proteins and weight loss supplements.
Individual scientific studies indicate that the intake of conjugated acid as a supplement or as part of food or sports nutrition (whey protein or creatine) can positively affect strength performance, has appetite-suppressing effects, and improves body composition (the ratio of muscle to fat mass).
Journal of Nutritional Biochemistry 2009: “CLA positively influences energy metabolism, prevents the formation and growth of fat cells, and has anti-inflammatory effects” 6.
British Journal of Nutrition 2007: “Consumption of CLA by obese and overweight individuals at a dosage of 3-4 grams over 24 weeks was effective for weight loss and body composition correction: fat mass decreased, muscle mass increased” 7.
As for the harm of CLA to health, its consumption is associated with a very low risk of negative effects on blood lipid levels, inflammatory processes, and insulin resistance in both healthy individuals and those suffering from excess weight.
Conjugated acid can be purchased as a dietary supplement; however, in this form, it is less effective for weight loss than that found in natural products.
Scientific studies confirm the effectiveness of conjugated acid CLA for weight loss. It is best taken as part of natural products rather than supplements, such as whole dairy products and beef.
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8 Grapefruit Essential Oil
Grapefruit essential oil can act as a natural fat burner through several mechanisms.
The active ingredients in grapefruit stimulate metabolism, reduce appetite, and the irresistible urge to eat something unhealthy, and elevate mood. The enzymes in the fruit help the body break down sugar, and many people find that the scent of citrus reduces cravings for sweets 8.
In addition to this, grapefruit essential oil is a great natural diuretic and lymphatic system stimulant: when applied topically, by rubbing it into the skin, it stimulates urination and lymph flow. For this reason, it is very often included in the composition of anti-cellulite creams.
Grapefruit essential oil is an effective natural fat burner: it reduces appetite, cravings for sweets, stimulates metabolism, and acts as a natural diuretic.
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9 Probiotics
Probiotics are beneficial bacteria found in fermented foods or drinks, as well as in dietary supplements.
These bacteria are also present in the gastrointestinal tract and perform many beneficial functions in the body.
Scientific research indicates the enormous benefits of probiotics for the immune, digestive, hormonal, and central nervous systems.
Studies show that the microbiota of obese and non-obese individuals differs. Probiotics are involved in maintaining energy balance, regulating appetite, digesting food, and in fat-burning processes.
A number of studies confirm that additional intake of probiotics in the form of supplements or foods containing them can be beneficial for weight loss and weight maintenance 9.
Probiotics are found in significant amounts in yogurt, kefir, and fermented vegetables. Include them in your diet.
Scientific research confirms the benefits of probiotics for weight maintenance and weight loss. They are found in large quantities in yogurts, kefir, and fermented vegetables.
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The most popular ingredients in commercial fat burners are caffeine, ephedrine, guarana, Garcinia cambogia, green tea extract, L-carnitine, and CLA. Almost all of them lack unequivocal scientific confirmation of effectiveness.
The Best Natural Fat-Burning Foods
The main advantage of natural fat-burning foods compared to fat burners in pills is that they are safer in terms of harm, as it is nearly impossible to overdose on active ingredients with them.
The most important principle: monitor the overall calorie content of what is on your table, prefer whole natural foods that provide value, satiate, give life energy, and are rich in nutrients (fiber, protein, healthy fats, antioxidants, and trace elements).
11 Foods High in Fiber
These include: fresh vegetables, fruits, and berries. These natural products contain a relatively large amount of liquid and fiber. They are low in calories and fill the stomach, providing a feeling of satiety.
Fiber is NOT digested when it enters the stomach and absorbs liquid; it slows down the absorption of glucose (sugar) and provides a feeling of fullness.
Plant-based foods are also generally very rich in micronutrients (vitamins, minerals, phytonutrients).
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12 Protein Foods
Foods high in protein (whey protein, cottage cheese, beef, fish, chicken) are beneficial for weight loss as they require more energy to digest.
They also reduce feelings of hunger, provide greater satiety, and are useful for maintaining muscle mass, especially in older age and during weight loss through diets.
The maximum benefit for weight loss can be achieved by consuming about 1.4 g of protein per kilogram of body weight (for example, if you weigh 70 kg, your protein intake should be approximately ~100 g).
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13 Spicy Seasonings
Spices, hot red pepper, and even sweet pepper stimulate the body’s heat production and have a powerful fat-burning effect due to the capsaicin they contain. They suppress feelings of hunger, normalize glucose levels, and reduce cravings for sweets.
Research suggests that herbs (red hot pepper, turmeric, cinnamon, and dandelion) can be beneficial for weight loss without harming health, as they activate metabolism 10.
Add them daily to the dishes you prepare (stews, vegetables, soups) to enhance the fat-burning effect.
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14 Apple Cider Vinegar
Apple cider vinegar before meals will provide a greater feeling of fullness with less food consumed. It reduces cravings for sweets and improves digestion.
15 Coconut Oil
Due to the fatty acids it contains, coconut oil is an effective fat burner as it promotes the use of fat cells for energy and stimulates higher energy expenditure for daily activities (such as digestion).
Healthy fats, such as coconut oil, are beneficial for the thyroid gland, which is important for maintaining a strong metabolism (= fat burning).
Replace refined vegetable oils in your diet with coconut oil for even greater weight loss benefits.
The best natural fat-burning products are those that are rich in fiber (vegetables and fruits), protein foods, and spicy seasonings.
Conclusion
Most weight loss pills (fat burners) do contain natural ingredients and can be helpful for fat burning. They work by activating the use of fat cells as an energy source, reducing appetite, suppressing cravings for unhealthy food, and acting as energy stimulants.
Side effects of popular ingredients such as caffeine, guarana, Garcinia cambogia, or ephedrine include anxiety, sleep disturbances, diarrhea, increased heart rate, headaches, elevated blood pressure, and dependence on changes in heart rhythm. In case of overdose, death is possible.
Some experts consider the best natural fat burners (in terms of safety for health and benefits for weight loss) to be: CLA, chromium, probiotics, green tea, and grapefruit essential oil. Additionally, foods rich in protein, fiber, and spicy seasonings also have a strong effect on weight loss.
