Losing weight isn’t easy, so we’ve decided to help you reach your goals faster and lead a healthy lifestyle. It’s true that losing weight and body fat takes dedication, a targeted training plan and a flawless diet. But of course, it is always possible to speed up the process. In this article we are going to introduce you to the best natural supplements to burn fat, proven to be effective in losing weight and reducing the percentage of fat mass, specifically indicated for women who want to lose weight.
Contents
Supplements to Lose Weight and Lose Fat
There are thousands of commercially available products that help burn fat, whose overly sophisticated names and excessively high prices can, to a certain extent, condition their use.
Many supplements do contain some effective weight loss ingredients, but there’s nothing better than consuming only what your body needs to burn stored fat more efficiently. And this is only possible using the best active ingredients in their purest form.
It is precisely for this reason that the use of personalized combinations of natural supplements, adapted to the characteristics and objectives of each one, is becoming more and more fashionable. But for that, you need to know which supplements really work and which ones you need.
Below we leave you a list of the top 10 natural supplements that really work in reducing body fat, indicated for women who want to lose weight, and that contribute to gaining muscle mass, increasing the metabolic rate, accelerating recovery and optimizing performance. , when taken properly.
Just don’t forget that, even if the use of supplements can speed up the process, any plan to lose weight also requires a calorie-restricted diet and an intense and regular training routine, which helps to speed up the metabolism.
1. Green Tea Extract
Green tea is undoubtedly one of the most popular natural products for weight loss, having been proven to be associated with reduced absorption of carbohydrates during digestion and increased caloric expenditure by regulating the action of insulin.
Green-tea contains a catechin in its composition, called EGCG (epigallocatechin gallate), which, when combined with caffeine, helps to accelerate metabolism and burn more calories, in addition to having a beneficial effect on neutralizing free radicals. A study conducted by Hursel et al in 2009 showed that regular consumption of catechins had a positive association with decreased body weight.
2. L-Carnitine
L-carnitine is an ammonia compound commonly found in meat and other animal and vegetable products (eg avocado and soy). However, the human body is capable of synthesizing it in organs such as the liver and kidneys, from the amino acids lysine and methionine, as L-carnitine is essential for transporting fatty acids to the mitochondria inside cells, where they are oxidized to produce energy.
A recent study showed that L-carnitine also plays a key role in preventing cell damage resulting from exposure to stress induced by physical exercise, which is why the use of supplements proved to be beneficial for improving performance and for muscle recovery after exercise. training.
When combined with other dietary supplements L-carnitine can be beneficial for fat loss and preservation of muscle mass. The only secret to this supplement’s effectiveness is that it has to be taken at the right time. Several studies have shown that L-carnitine only enters muscle cells in sufficient quantities when insulin levels are high in the bloodstream, ie when blood glucose rises after meals.
3. Conjugated Linoleic Acid or CLA
CLA is a fatty acid with proven effects in reducing body fat while helping to maintain muscle mass. When consumed simultaneously with green tea extract and/or L-Carnitine, this supplement contributes to helping you lose those stubborn fat.
4. Protein Powder
Protein is fundamental for the construction, growth and repair of muscle tissue, providing all the essential amino acids that the body needs for the synthesis of new proteins, later used in the formation of all organic structures and in the synthesis of hormones, enzymes, neurotransmitters, antibodies and much more.
In addition, protein-rich foods are beneficial for preventing weight gain, as they allow a greater feeling of satiety, require greater energy expenditure during digestion and processing, and help build more muscle mass, which is more biologically active tissue allows you to burn more calories.
Whey or whey protein is one of the most used supplements in the world of fitness, as it is a fast-absorbing protein, has an adequate content of essential amino acids and allows you to meet your daily needs without excessive calorie intake. If you follow a strictly plant-based diet, you can always opt for plant-based protein powders.
In addition to contributing to muscle gains and faster recovery after training, protein is associated with increased satiety and weight loss. A study by Frestedt et al in 2008, in a group of overweight participants, evaluated the effect of consuming whey protein on a calorie-restricted diet (no more than 500 calories per day), compared to consuming another beverage isocaloric, 20 minutes before breakfast and 20 minutes before dinner.
Both study groups showed significant weight loss, but the group that ingested whey protein shakes showed greater weight loss and greater muscle mass gain.
5. BCAA’s
The term BCAA’s is nothing more than the abbreviation of the English designation for branched chain amino acids (Branched Chain Amino Acids). This group of essential amino acids (leucine, isoleucine and valine), which the body cannot synthesize naturally and must obtain from food, is closely linked to increasing muscle protein synthesis and optimizing muscle repair and recovery.
BCAA’s represent about 35 to 40% of the essential amino acids present in the structure of proteins and 14 to 18% of the amino acids found in muscle tissue.
Supplementation with BCAA’s, in particular with leucine, has been shown to be useful for regulating blood insulin levels (Shah, 2012), mediating various energy metabolism pathways and enhancing weight loss (Layman, 2003).
It is for this reason that leucine is the most predominant amino acid in the composition of BCAA’s supplements, the most common proportions being 2:1:1 and 4:1:1 of leucine, isoleucine and valine respectively.
6. Beta-Alanine
Beta-alanine is the precursor amino acid of carnosine, a substance produced in the muscles that helps to buffer the lactic acid accumulated after training, reducing fatigue and decreasing the perception of effort during intense physical exercise.
It is relatively common to use beta-alanine in combination with creatine monohydrate to increase potency, strength and muscle size, thanks to its osmotic properties.
The intracellular increase of fluids has a beneficial effect during the practice of physical exercise, increasing the tolerance to the effort, reducing the loss of electrolytes through sweat and improving the cardiovascular response.
7. ZMA
ZMA is an anabolic mineral formula composed of zinc and magnesium, widely used by bodybuilders and bodybuilders to accelerate recovery and maintain stable blood levels of testosterone.
A supplement of this type stimulates anabolic processes and contributes to the formation of new muscles, in addition to allowing greater muscle strength, favoring the functioning of the nervous system, facilitating diuresis and strengthening the immune system.
8. Essential Fatty Acids
Essential fatty acids, which include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA) – omega-3 type – and linoleic acid (LA) and gamma-linoleic acid (GLA) – omega-6 type – are not synthesized by the human organism, being necessary to obtain them from food.
Omega-3s are mainly found in the fat of some fish (salmon, herring, halibut, mackerel, sardines, cod liver, etc.), shellfish, molluscs and crustaceans (krill oil), green leafy vegetables dark (broccoli, spinach, etc.), dried fruits (walnuts, almonds, cashews, etc.) and seeds (linseed, chia, hemp, etc.), while omega-6s are present in peanut oils, soybean, sunflower and corn.
Essential fatty acids are essential fats for maintaining the structure and function of cells, in addition to mediating processes of energy production and cell growth. They are also associated with anti-inflammatory and immunomodulatory effects, protection of the cardiovascular system, reduced appetite and weight loss.
Knowing that it can be difficult to regularly consume fish or other foods rich in omega-3 and 6 fatty acids, it is advisable to use fish oil supplements, available in the form of soft capsules, or vegetable oils, such as of primrose.
9. Green Coffee Bean Extract
Green-coffee is a type of bean that differs from the common coffee (roasted) bean because it has a higher content of antioxidants and caffeine and undergoes a different production process.
Green coffee bean extract contains higher levels of chlorogenic acid – an active compound that encourages the body to burn fat stored in adipose tissue, using it as an energy source instead of glucose, and facilitates weight loss.
10. White Bean Extract
White beans contain a high level of phaseolamine, which makes them a “weight” ally in the weight loss process. Phaseolamine is a glycoprotein whose function is to partially block the action of the enzyme alpha-amylase – synthesized and released by the pancreas to digest carbohydrates and convert them into glucose.
This natural alpha-amylase inhibitor is ideal for reducing the absorption of starches in food and stabilizing blood glucose and insulin levels. In addition to being present in white beans, phaseolamine is available in the form of a supplement in very practical and comfortable capsules.
Final Message
Slimming and fat loss supplements are perhaps the most controversial on the market. This is because they are often described and promoted as miracle cures to solve all weight problems. In fact, there are no miracle pills for weight loss, but fortunately we have natural supplements that can help speed up the metabolism, reduce the absorption of fats and carbohydrates from food and encourage the body to burn more stored fat, using it as fuel. to produce energy.
In addition to the list of natural and proven effective supplements to burn more fat, which we leave you in this article, do not forget that the best way to lose weight permanently is, at the same time, to follow a healthy diet with a caloric deficit, to train regularly, sleep well, avoid stress and always be well hydrated.
Read More: The 9 Best Supplements for Men
