4 Natural Fat Burners That Work

Everyone's metabolism is different. There is no one "miracle" fat burner. While the below items may help boost metabolism, they may not work the same for everybody. That said, several natural supplements have been shown, in the majority of cases, to help burn more fat. This article provides a list of the 4 best supplements to help you burn fat.

1. Caffeine

Caffeine is a substance commonly found in coffee, green tea, and cocoa beans. It's also a popular ingredient in commercial fat-burning supplements - and for good reason.

Caffeine can help boost your metabolism and help your body burn more fat. Research shows that caffeine can temporarily boost your metabolism by up to 16% over 1 to 2 hours.

In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in people with less weight compared with people who may be overweight or have obesity.

Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits. However, consuming too much caffeine can actually be dangerous for your health. This is why it is important to stay within the daily recommend caffeine limit, which is 400 mg.

2. Green tea extract

Green tea extract is simply a concentrated form of green tea. It provides all the benefits of green tea in a convenient powder or capsule form.

Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help you burn fat. In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat.

3. Protein powder

Protein is incredibly important for burning fat.

A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass.

A study involving 60 participants with overweight and obesity found that a high protein diet was almost twice as effective as a moderate protein diet at burning fat.

Protein can also curb your appetite by increasing the levels of fullness hormones like GLP-1, CCK, and PYY while reducing levels of the hunger hormone ghrelin.

While you can get all the protein you need from protein-rich foods, many people still find it challenging to eat enough protein daily. Protein powder supplements are a convenient way to increase your protein intake.

4. Soluble Fibre

There are two different types of fibre: soluble and insoluble.

Soluble fibre absorbs water in your digestive tract and forms a viscous gel-like substance. Interestingly, studies have shown that soluble fibre can help you burn fat by curbing your appetite.

That's because soluble fibre can help increase the levels of fullness hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin.

In addition, soluble fibre helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer.

What's more, soluble fibre may also help you burn fat by reducing how many calories you absorb from food.