Three effective fat loss supplements
With the amount of supplements that exist for fat loss, it is difficult to choose those that really bring some benefit.
We have chosen three supplements with a good price/benefit ratio to help you achieve your goals, whether by increasing energy, reducing appetite or increasing metabolism.
The famous Fat-Burners were not included, as in addition to the formulas being constantly changing, many of the ingredients used do not have studies proving their effectiveness.
So let's present the three chosen ones.
Tyrosine
Tyrosine/Tyrosine is a non-essential amino acid, essential for the production of the catecholamines dopamine and noradrenaline.
It is also a precursor of the thyroid hormones, thyroxine (T4) and triiodothyronine (T3).
Being an amino acid precursor to both dopamine and norepinephrine, one of the main effects for those looking to lose fat is the increase in energy levels, typically lower on diets hypocaloric, and concentration levels.
It has proven to be effective both physically and mentally in stressful situations and in reducing fatigue.(1)
It is also possible a slight appetite suppression with this supplement, as the increase in catecholamines can have this effect.
Furthermore, Tyrosine, being a precursor of thyroid hormones, can optimize nutrient metabolism in case of deficiency, leading to greater calorie consumption by the body.
Tyrosine works very well in conjunction with caffeine, increasing its effectiveness.
Recommended dose: Between 500mg and 1.5g before training, start with the smaller dose and increase if necessary.
5-HTP
5-HTP stands for 5-hydroxytryptophan, or also known as oxitriptan.
It is an amino acid and is a precursor to serotonin, being very effective in increasing levels of this neurotransmitter.
Taking into account that the working mechanism of 5-HTP is simply based on the increase in serotonin, it is important to know the role of this neurotransmitter and what its functions are.
Serotonin is responsible for regulating various functions in the body, from sleep to appetite and well-being.
Low levels of serotonin are associated with depression, insomnia and so-called “cravings”, that is, an above-average desire to eat sweets.
5-HTP works by increasing this neurotransmitter, making it a useful tool in weight loss diets, as it promotes satiety, and it becomes easier to control the food you consume(2)(3)(4).
In other words, it's easier to follow the diet without slipping because 5-HTP reduces your appetite.
Furthermore, diets hypocaloric They are associated with mood swings and sometimes difficulty falling asleep. This supplement, by promoting an increase in serotonin levels, can maintain a more stable mood, a feeling of relaxation that can help combat insomnia and general well-being.
Recommended dose: Between 50mg and 100mg 30 minutes before main meals, start with the lower dose and increase if necessary up to a maximum of 300mg per day.
Caffeine
Caffeine is an alkaloid from the xanthine group, and we all know it from difficult mornings or longer nights to keep us awake, but it can also help us when our goal is to lose fat.
The three main benefits are:
Increased energy and concentration
Whether before training to increase performance or in the middle of the day when sleep attacks, caffeine eliminates drowsiness and promotes an active lifestyle, leading to the burning of more calories than would be burned if we opted for a nap.
Furthermore, by increasing energy and concentration levels, it leads to better training performance and consequently better results.
Increased metabolism
Caffeine has a thermogenic effect and promotes an increase in metabolism, leading to more calories being burned both at rest and during exercise(5).
Reduced appetite
Although caffeine slightly reduces appetite, helping to follow a diet hypocaloric in which hunger usually becomes one of the main enemies.
In conjunction with Tyrosine, this effect becomes much more evident, and leads to greater control not only of the quantity, but also of the quality of the food ingested.
Recommended dose: If you've never drunk coffee in your life, or aren't used to it, start with 50mg to 100mg before training, but if you're already used to coffee, 200mg is usually the ideal dose.
You find it available here, or at the nearest cafe.
Conclusion
Two amino acids are the best known, studied and used stimulant in the world.
These were our three choices, no obscure ingredients, no magic tricks, just small aids in terms of energy, appetite control and increased fat burning.
Needless to say, don't expect miracles, and without a good diet and training, it's best to leave supplements aside, as they won't have much of an impact.
On the other hand, if you use them in conjunction with a good fat burning plan, they will be good allies in achieving your goals.
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(1) Deijen JB, Wientjes CJ, Vullinghs HF, Cloin PA, Langefeld JJ. Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull. 1999 Jan 15;48(2):203-9.
(2) Ceci F, Cangiano C, Cairella M, Cascino A, Del Ben M, Muscaritoli M, Sibilia L, Rossi Fanelli F. The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. J Neural Transm. 1989;76(2):109-17.
Cangiano C, Ceci F, Cascino A, Del Ben M, Laviano A, Muscaritoli M, Antonucci F, Rossi-Fanelli F. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr. 1992 Nov;56(5):863-7
(4) Cangiano C, Laviano A, Del Ben M, Preziosa I, Angelico F, Cascino A, Rossi-Fanelli F. Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients. Int J Obes Relat Metab Disord. 1998 Jul;22(7):648-54.
(5) Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990 May;51(5):759-67.
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Good afternoon, I am taking a supplement called CARNIVOR, and the results have been fantastic, however I am not managing to lose the fat mass I would like with my diet and training plan and I would like to know what your advice is for using a supplement to achieve this goal!
Hi Mario, the supplement has little impact on fat loss, if you are looking to lose fat the most important thing is diet.
Hello, I bought thermogenics (thermopure) from My Protein and I would like to know your opinion regarding the benefits of this product, please. I train 4 to 5 days a week (bodybuilding and group classes), I eat a balanced diet and in terms of supplementation, I take an isolated whey shake after training and before training I take these thermopure (2 to 3 capsules).
Hello Rita, it is a reasonable thermogenic, which will above all give you an extra boost in your workouts and help you burn more calories.