Fat burning supplements are another possible addition to a proper training and nutrition program in your quest to get ripped. They promote fat loss by increasing energy expenditure and boosting fat burning hormones. Although it can be difficult choosing the right supplements, a few have been backed by science as effective fat burners. Please consult your doctor before taking any supplements.
Conjugated linoleic acid, also known as CLA, is a healthy fat that has shown promise against the war on fat, according to the June 2004 issue of the "American Journal of Nutrition." Researchers documented the effects of CLA supplementation on body fat mass in overweight subjects. During a one year study, subjects ingesting CLA lost a greater amount of body fat compared to the placebo group. CLA increases energy expenditure, or calorie burning in subjects.
Leucine is one of the branched chain amino acids that play an important role in preventing muscle loss. In a study reported in the 2006 issue of "Nutrition," subjects consumed either leucine or a placebo for six weeks while following a low calorie diet. Scientists found that the leucine group lost more body fat compared to those with a placebo.
Capsinoids, which are compounds found in chili peppers, have shown positive effects on fat loss. In a study published in the January 2009 issue of the "American Journal of Nutrition," subjects ingesting 6 mg of capsinoids for 12 weeks had greater fat loss, especially from the abdominal region, compared to those with a placebo.
Green Tea Extract
Green tea extract contains a high amount of catechins, which are antioxidants that boost fat loss. Green tea extract enhances fat loss through two mechanisms, according to the December 1999 issue of the "American Journal of Nutrition." First, it increases energy expenditure. Secondly, it boosts fat oxidation, or the amount of fat available for fuel, by inhibiting the breakdown of the fat burning hormone norepinephrine. Higher levels of norepinephrine are associated with greater fat burning.
- American Journal of Clinical Nutrition: Conjugated linoleic acid supplementation for 1 year reduces body fat mass in healthy overweight humans
- Nutrition: Effects of leucine supplementation on the body composition and protein status of rats submitted to food restriction
- American Journal of Clinical Nutrition: Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications
- American Journal of Clinical Nutrition: Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans