Fat burners are some of the most controversial supplements on the market.
They’re described as nutrition supplements that can increase your metabolism, reduce fat absorption or help your body burn more fat for fuel.
Manufacturers often promote them as miracle solutions that can solve your weight problems.
Several natural supplements have been proven to help you burn more fat.
This article provides a list of the 5 best natural 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.
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
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.
For instance, a study in 60 overweight and obese participants 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.
While you can get all the protein you need from protein-rich foods, many people still struggle to eat enough protein daily.
Protein powder supplements are a convenient way to increase your protein intake.
Options include whey, casein, soy, egg and hemp protein powders. However, it’s important to choose a protein supplement that’s low in sugar and additives, especially if you want to lose weight.
Keep in mind that calories are still important. Protein supplements should simply replace snacks or part of a meal, rather than be added on top of your diet.
If you struggle to eat enough protein, try taking 1–2 scoops (25–50 grams) of protein powder per day.
4. Soluble Fiber
There are two different types of fiber — soluble and insoluble.
Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance.
Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite.
That’s because soluble fiber can help increase the levels of fullness hormones.
In addition, soluble fiber 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 fiber may also help you burn fat by reducing how many calories you absorb from food.
5. Yohimbine
Yohimbine is a substance found in the bark of Pausinystalia yohimbe, a tree found in Central and Western Africa.
It’s commonly used as an aphrodisiac, but it also has properties that may help you burn fat.
Yohimbine works by blocking receptors called alpha-2 adrenergic receptors.
These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel. Since yohimbine blocks these receptors, it can prolong adrenaline’s effects and promote the breakdown of fat for fuel.
Nonetheless, more information is needed on yohimbine before it can be recommended as a go-to fat-burning supplement.
Furthermore, because yohimbine keeps your adrenaline levels elevated, it may cause side effects like nausea, anxiety, panic attacks and high blood pressure.
It also can interact with common medications for blood pressure and depression. If you take medications for these conditions or have anxiety, you might want to avoid yohimbine.
