Losing body fat is a difficult task for many people, as it takes hard work, dedication, and time in the gym to see results.
However, some supplements can help you lose weight and achieve your goals, which can be used in sync with the training or simply as a way to boost your metabolism.
Therefore, let’s discuss six of the top supplements to help with weight loss – caffeine, green tea extract, CLA, whey protein isolate, Garcinia cambogia extract, and cayenne’s capsaicin.
Caffeine
Caffeine is one of the most popular supplements for weight loss, as it can help to suppress appetite and increase energy levels. These seeds, leaves, and beans contain stimulant properties that can aid in weight loss by increasing thermogenesis (the process of heat production in the body, which helps to burn more calories), so when looking at the recommended supplements for fat loss, you can notice that many of them contain caffeine. A lot of people consume caffeine through coffee, however, taking it in supplement form can be more beneficial as you know exactly how much you’re consuming.
A cup of coffee contains around 95-200mg of caffeine, and although the recommended dose is around 200-400mg per day, too much caffeine can lead to side effects such as jitters and anxiety, so it is best to start with a low dose and increase gradually as needed.
Green tea extract
Green tea extract is another popular supplement for weight loss, as it contains high levels of catechins – powerful antioxidants that can boost metabolism. One study showed that green tea extract was able to increase fat oxidation by 17%, which increased energy expenditure by 4%.
The recommended dose of green tea extract is around 250-500mg per day, and it is best to take it before meals because it can also help to reduce appetite. On the other hand, too much green tea extract can lead to side effects such as nausea and vomiting, so make sure you tolerate the ingredient and start with a lower dose before increasing.
Conjugated linoleic acid (CLA)
CLA is a type of fatty acid (omega-6 fatty acid ) found in meat and dairy products, and it has been shown to promote weight loss by reducing body fat and increasing lean muscle mass. CLA was shown to reduce body fat by 3-5% over six months which is a significant amount, especially when compared to other supplements.
The recommended dose of CLA is around 3-6 grams per day, and it is best to take it with food. Supplements that contain CLA are usually in the form of capsules, so make sure to take the correct number of capsules per day as specified in the product.
Whey protein isolate
Whey protein isolate is a type of protein that is derived from milk, and it is one of the most popular supplements for men who are looking to build muscle and lose fat. Whey protein isolate is a fast-absorbing protein, which means that it can help to repair and build muscle tissue, and it also has a high Biological Value (BV), which means that it is easily absorbed by the body.
Whey protein isolate is usually taken in powder form, and the recommended dose is around 20-30 grams per day. It is best to take whey protein isolate after workouts, as it can help to repair and build muscle tissue, however, it can also be taken before bedtime, as it can help to prevent muscle breakdown during sleep.
Garcinia cambogia extract
Garcinia cambogia extract is a popular supplement for weight loss, as it contains high levels of hydroxy citric acid (HCA), which is a compound that has also been shown to promote weight loss. This ingredient may be rarely heard of, but it’s HCA that gives Garcinia cambogia its weight-loss superpowers. Hydroxycitric acid works by inhibiting the enzyme, citrate lyase, which is responsible for the conversion of carbohydrates into fat.
The recommended dose of garcinia Cambogia extract is around 500-1000 mg per day, and it is best to take it before meals.
Cayenne pepper
Finally, cayenne pepper is a type of chili pepper that contains capsaicin, a compound that has been shown to promote weight loss. Capsaicin is a thermogenic compound, which means that it can help to increase body temperature and boost metabolism, however, it can also lead to side effects such as heartburn and indigestion, so make sure you start with a lower dose and increase gradually as needed.
Cayenne pepper is usually taken in powder form, and the recommended dose is around 1-2 grams per day. You can also find capsaicin supplements, which usually contain 500-1000mg of capsaicin per capsule.
These are six popular supplements that can help you lose body fat, but remember to start with a lower dose and increase gradually as needed, and consult with your healthcare provider before taking any new supplement, especially if you have a medical condition.
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