Nutrition

Top 10 Fat Loss Supplements

Written by Dominique Brothwell

Fat Loss Supplements For Women

There are 1000’s of fat burners out there to choose from with fancy names and high price tags, but which ingredients do you actually NEED? In this article I am going to show you the top 10 supplements to aid you in your fat loss journey, help with recovery, metabolism, performance & support lean muscle mass!

Many supplements on the market contain some of these ingredients but what better way to make sure that you are really getting enough of what you need than to take your supplements pure? It Is becoming increasingly popular to cocktail your supplements yourself and tailor them to your own unique circumstances.

It is important to remember that Fat loss ultimately comes down to a strict diet and an intense training plan however these supplements can drastically improve the process when used properly.

fat loss diets

Green Tea Extract

Arguably one of the most popular weight loss ingredients, Green tea has been shown to slow carbohydrate  absorption and increase fat burning by improving the function of insulin. A green tea catechin called EGCG (epigallocatechin gallate), when combined with caffeine, Green tea can be a powerful metabolic booster.

1-3 50mg green tea extract capsules per day taken with food can be equivalent to up to 7 cups of green tea.

green tea

CLA

CLA (conjugated linoleic acid) is a fatty acid proven to preserve lean body mass while reducing body fat. CLA affects two enzymes, one that breaks down fat from the cells and one that breaks down fat in the blood. Used alongside the likes of Green tea extract and L-carnitine this supplement can do wonders for that last bit of stubborn fat.

Studies show a superior loss of body fat and increase in lean muscle mass for those taking 3-4 Capsules per day with meals.

L-Carnitine

Heard lots about how L-carnitine does not contribute to fat loss? Don’t believe everything you read, This was most likely because the supplement was not taken at the correct time, research shows that insulin levels must be quite high for adequate amounts of L-carnitine to enter muscle cells.

L-carnitine is synthesized in the body from the amino acids Lysine and Methionine, it mainly comes from meat and other animal products, also foods such as Avocado & Soybeans.

It is used in many dietary supplements and can be beneficial in many different ways including fat loss, muscle mass, bone mass, heart conditions, immune system & brain function.

For maximum results, 2-3 grams per dose along with at least 30-40 grams of carbs and 20-40 grams of protein, preferably with a meal.

womens shaker

Protein

Protein is critical for building muscle mass, supporting neurological function, aiding in digestion and helping to balance hormones naturally, Protein foods are also beneficial for preventing weight gain since  they make us feel full and require more work for the body to digest than fast-acting refined carbohydrates.

On average, Females should be consuming at least 0.7g of protein per pound of bodyweight depending on your size and goals. However, Males should consume on average 1-2g of protein per pound of bodyweight.

Beta Alanine

Beta Alanine helps form the compound carnosine within the muscles which can help buffer lactic acid, reduce fatigue and increase intensity during exercise. Many strength athletes take Beta Alanine with Creatine Monohydrate to enhance muscle power and size however some athletes believe that creatine leads to water retention but that’s a whole different article!

For advanced athletes, consume  4-5g daily, preferably before workouts or in the morning.

supplements

ZMA

ZMA is an anabolic mineral support formula containing zinc and magnesium, It is widely used by athletes & bodybuilders for its recovery purposes and contribution to the maintenance of normal testosterone levels in the blood. This should be a daily supplement for any serious athlete.

I would recommend 2-3 capsules daily depending on your size and goals, preferably on an empty stomach, 30-60 minutes before bedtime.

Cod Liver Oil

Cod Liver oil  is one of the best sources of omega 3 fatty acids (EPA and DHA) containing high amounts of vitamin A and D, It is also an effective anti-inflammatory and contains important nutrients that play a crucial role in cardiovascular, hormonal, immune, reproductive and neurological health as well as supporting joints, bones, heart and eyes.

For people who do not eat fish or other foods rich in omega-3 fatty acids i would recommended that you take at least 500mg of cod liver oil per day (1 Capsule typically contains 500mg of Cod liver oil) however there is a wide range of ‘max strength’ cod liver oil supplements available, Higher doses of 3 to 9 grams daily are prescribed for people who have high triglycerides or cardiovascular disease.

Health Benefits of Omega 3

Green Coffee Bean Extract

Green coffee bean extract contains high levels of chlorogenic acid, Chlorogenic acid works to reduce the absorption of blood sugar (glucose) by the intestine, Then inhibits an enzyme in the liver so that less glucose is released into the bloodstream. With less glucose available, the body burns more fat stored in adipose tissues as a source of energy rather than glucose.

The dosage for coffee bean extract can vary depending on the form in which you are taking it, It is recommended that a typical dose is 3-400mg 30 minutes before each meal, 3 times per day.

White Kidney Bean

White kidney bean is a natural and stimulant free Carbohydrate inhibitor, Carbohydrates can cause blood sugar levels to rise, causing excess blood sugar (glucose) to convert to fat. Carbohydrate inhibitors work by inhibiting alpha-amylase, the enzyme that converts carbs into glucose.

A recent study found  that among 123 overweight men and women , those who took 1,000 mg of Phase 2 white kidney bean extract three times daily with meals on a reduced-calorie diet for 3 months lost an average of  6.5 lbs.

fruit infused water

Water

Last but most certainly not least, water!. Water makes up 55-75 percent of your total body weight, you can survive weeks without food but you cant survive a few days without water. When consuming high carbohydrates, water helps store glucose as glycogen and helps metabolize body fat, not to mention that it makes you feel full so you eat less.

Remember, If your urine is not crystal clear then you are not drinking enough!

3-4 Litres per day is crucial for weight loss however in some cases when an individual is on an extreme diet they may consume up to 6 Liters of water per day.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. She puts her passion into practice as goal attack for her netball team, and in competitive event riding.


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