Fat burners and thermogenic do they work?
The thermogenic foods, or fat burners in general, whether in their natural form or artificial supplement, have been seen for years as an almost magical way to lose weight and burn fat.
Losing weight is not usually the main concern of the sports and non-sports population, but especially to eliminate localized fat, for example, abdominal fat.
For this reason, there are not a few who have tried to get an economic slice of such concern, trying to sell fat burners or thermogenic products. Today we will see what these substances are, what types exist, where to find them, and their potential side effects. Do they work? What is the best fat burner?
What is a thermogenic, and how does it work
Essentially, thermogenic is any substance that can increase body temperature, which will lead to different metabolic reactions to burning fat; that is, it reduces fatty tissue. It is a process known as thermogenesis.
It is how thermogenic and fat-burning supplements work.
In this process, what happens is that heat is generated through the ingestion of thermogenic foods or thermogenic supplements. Regardless of their origin, these substances will be able to increase temperature, the final consequence of which will be to reduce body fat.
Carry out this entire process, and any thermogenic substance will affect metabolism, accelerating what is known as the basal metabolic rate, a parameter that is different for each person. Hence, there are people with greater ease to lose weight or burn fat than others, or even with difficulty to accumulate it.
Types of thermogenic: natural and supplements
Thermogenic products can be divided into two large groups: natural thermogenic or fat-burning foods and artificial thermogenic or thermogenic supplements.
In the first case, the theory is that there are foods or natural substances that can burn fat or contribute to the transformation of calories into heat and energy.
Some studies have even suggested that foods with “negative calories” since their consumption and processed in the body would be more expensive than the same calories they provide. However, it is a controversial hypothesis and still requires investigation.
In the second case, they are artificial thermogenic substances, most of which come from natural products processed to be consumed more comfortably. They are not foods as such, but substances with the potential to increase body temperature when consumed and, therefore, to function as thermogenic.
Fat-burning ingredients are effective. There’s no evidence that fat-burning pills or supplements can effectively burn fat. But they do typically contain ingredients that won’t hurt you in small doses when taken alone. Some are even proven to help burn fat when they’re consumed naturally.
But it’s impossible to know for sure how much is used in the supplement. The amount might be off — even if the bottle specifies an amount on the label. It’s hard to know how the manufacturer assessed the total amount.
Manufacturers don’t always list all the ingredients on the label. And regulators aren’t bound to investigate these products thoroughly unless there are complaints or medical consequences from using these supplements.
It can be a recipe for disaster if you’re allergic to ingredients in the supplement or if you take too much of a particular nutrient. So let’s go over five of the most popular science-backed fat-burning substances that you can consume in many readily available natural forms.
Fat burners and thermogenic do they work?
It is best not to use fat burners or thermogenic until you read this information. It is not that they cannot be used, but it is necessary to know their operation and their risks to avoid possible negative consequences. We explain more about them.
Fat burners and thermogenic: what are they?
On paper, it is simple: thermogenesis is the ability to create heat within the body due to reactions of your metabolism. That is, what thermogenic does is increase your temperature so that, through a response provoked by your metabolism, you increase the consumption of fats and reserves and try to reduce weight by burning fatty tissue, that is, fat.
The fact that we have in our bodies is designed as a pantry for future needs. By increasing the temperature, these fat burners (thermogenic ones are commonly known) accelerate the transformation of that stored fat into energy. This process, called lipolysis, causes the reduction of that accumulated fat.
Of course, an isolated consumption of fat burners or thermogenesis doesn’t just work that way. It must be related to another fundamental factor, which is physical exercise. Because it is not about the famous appetite suppressants or diuretics, but about chemicals that will raise your temperature, for which it helps a lot to go out on a bike, for example.
Neither are these thermogenic or fat burners something purely chemical artificial, or with some toxicity. In fact, in many cases, they are made with components that already naturally contribute to this increase in body temperatures, such as caffeine, theine, or L-carnitine.
How to use fat burners or thermogenic
Of course, always with measure and caution. Of course, it is possible to alter your metabolism to your advantage to gain strength, power, or reduce weight. But you have to do it without harming your health.
Fat burners or thermogenic are useful used in amounts conducive to your body weight and at ideal times. Because these components do not make you lose weight by themselves, they need you to go on a bike to achieve it; they need a balanced diet and exercise to be helpful.
If you are determined to consume thermogenic or fat burners, first try to get some containing the most natural compounds and foods. Some of the most thermogenic foods are caffeine, tea, citrus fruits, tropical fruits, red berries, or infused plants such as mate.
Suppose you suffer from any heart condition, such as hypertension, minor coronary diseases, or blood pressure problems. In that case, it is better not to use them since these thermogenic can alter your heart rate and, if prone to it, increase the risk of an accident cardiovascular.
Nor if you suffer from nerves or if your nervous system is suffering from something. If you are already an active person, you may not need thermogenic. And, in any case, if you decide to take them whatever your situation, do it in the morning so that it does not alter your last digestions of the day or harm you at rest.
And always combine them with a healthy and balanced diet and an ideal diet for cycling; it is the best way to lose weight. Taking fat burners in isolation does not make sense if you do not nourish your body with carbohydrates and the rest of the components necessary to provide it with energy at the time of exertion.
What is a fat burner?
According to the Mexican Association for Sports Education (2006) states that “Thermogenics or fat burners are designed to increase your metabolism, and help you use your fat reserves as energy. However, you have to know how to use them to avoid any risks to take them.
According to the World Health Organization (WHO), almost 40% of the world’s population over 18 years of age is overweight, of which more than 650 million are obese. This condition increases the risk of cardiovascular diseases, diabetes, musculoskeletal disorders, and some types of cancers.
Aware of the dangers of being overweight and obese, many people turn to the famous “fat burners” to reduce their size and weight. Its great attraction is the promise of losing those extra kilos in a short time without the need for the great effort. But how effective are they really?
How good are fat burners?
The fat burners claim to help you lose weight fast and increase fat metabolism and energy expenditure quickly. They can also alter fat absorption or trigger long-term changes to promote fat metabolism.
In the market there is a wide variety of weight loss products that are sold in different presentations such as nutritional supplements, reducing creams, shakes, natural products, etc. They all promise guaranteed results.
Some even claim to have almost immediate slimming effects, but they are not even registered with state quality control agencies; however, they have highly demanded thanks to the ease of sale over the internet.
They are actually chemical compounds, herbal extracts, or often a combination of both.
Many of these products contain thermogenic (also called fat burners), which would accelerate the metabolism making the chemical reactions in our body can occur more quickly; fat mobilizers, which would help mobilize fat to be used as an energy source in the muscle; or fat blocks, which promise to inhibit the absorption of fat from the food we eat.
When should fat burners be taken?
To take advantage of the appetite-suppressing properties of your fat burner, ideally, take it 30 minutes before breakfast and lunch. If you work nights or prefer a stimulant-free product, take your burner 30 minutes before dinner.
How to choose the best fat burner
The first thing we recommend is to use fat burners with as many natural components as possible. The more realistic your supplement, the better your body will assimilate it, be healthier, and bring better results. Vanadyl sulfate
What are the consequences of fat burners?
Amphetamine fat burners can increase blood pressure, heart rate. The person remains with an exacerbated level of alertness, does not sleep, and may even experience states of psychosis, warned the Doctor. “Then your metabolism increases, your heart is working harder.
Does science back them?
Perhaps we have ever heard of someone who lost weight with a tea or smoothie. However, there are also countless registered cases of people who had severe consequences for their health or a fatal outcome from consuming them.
Therefore, to know if these methods are truly effective, you have to look more scientifically.
The nutritionist Ana Veliz, head of the Nutrition Department of the Anglo American Clinic, considers that these products “ are not a safe long-term treatment, because they can have side effects. Supplements can be helpful as long as healthy and continuous habits accompany them over time. By themselves, they will not give the expected results ”.
It also clarifies that these products “do not allow to lose fat-soluble vitamins, which dissolve in fat naturally. In addition, they can cause liver complications such as hepatomegaly or insulin resistance. Constipation, dizziness, and stomach pain are other known side effects”.
On the other hand, the opinion of Dr. Elmer Huerta is blunter. He claims that there are no serious scientific studies that prove the actual performance of these products. “There are some ‘studies,’ but they have been done by [manufacturing companies] themselves,” he says. Therefore, they should not consume them.
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Veliz recommends first knowing how the body is composed through a Bioimpedance analysis, which is used to see the body composition, fat levels, and muscle mass. In addition, a biochemical test must be carried out to understand how our hemoglobin, cholesterol, triglycerides, glucose are and if insulin resistance is done. Then, it is already possible to develop a food plan based on the needs and lifestyle of each patient. In addition, it must be accompanied by an exercise routine.
If the problem is compulsive food consumption, Dr. Huerta recommends bariatric surgery, which with adequate psychological counseling can work very well. “This procedure, when it is well indicated, constitutes an essential treatment, which has been able to control and prevent cases of diabetes mellitus.”
Resorting to “miracle products” is putting health at risk; therefore, if we consume any supplement, we must make sure that it complies with all quality standards and always do so under medical supervision.
Thermogenic, do they have side effects?
Depending on the sensitivity of each individual, taking thermogenic foods or supplements can be problematic and even dangerous, since many of them have a direct effect on the heart rate and heart rate by accelerating the metabolism.
In fact, the use of thermogenic is not recommended in individuals suffering from hypertension, heart problems, or any disease related to the heart or blood circulation, given the danger of suffering cardiac arrhythmias or secondary tachycardias.
In addition, it is not advisable to use thermogenic together with low-carbohydrate diets, since these substances require an adequate level of glycogen in the body: if not enough hydrates are consumed, thermogenic can have a negative effect, totally contrary to what it is. intended to achieve.
So, as a final conclusion, remember that losing weight and burning fat has never been easy, and no substance or food will magically make things easier.
Thermogenic supplements are marketed as an easy way to burn fat. While there is evidence that they can reduce appetite and boost metabolism and fat burning, the effects are relatively small. They may be more effective when paired with other diet and exercise changes but are not a magic pill solution.
In addition, there are serious doubts about whether they can produce effects on their own, or whether they should always be combined with physical exercise and a low-calorie diet. In fact, the most logical thing would be to think that their use should be associated with diet and exercise, and not expect miracles by taking them without more. That is, there are no ultra-effective abdominal or visceral fat burners. There is no such thing as a miracle pill.
There will always be many factors to take into account and, although the use of thermogenic can help, they are not substances for everyone, and there should always be control by a health professional specializing in the subject. It is not advisable to take it on its own, without a good diet and an adequate exercise plan.