Stimulant Fat Burners
Fat burning pills (thermogenics) have had great popularity with quite a few people for their ability to stimulate a higher metabolism and energize body and mind. Just as the name implies, stimulant fat burners include ingredients like caffeine, a thermogenic (speeds up metabolism and raises body temperature). Fat burners containing stimulants like this can be very effective because they cause an increase in energy and result in greater calorie burning, while suppressing appetite. One caution is that they do make the heart beat a little quicker and can elevate blood pressure. Temporary mental and physical energy can be felt soon after supplement intake, leading to increased workout intensity. Stimulant fat burners cause your body to burn more calories (even at rest) because of the ingredients' stimulant properties. Some popular new stimulant-containing fat burners may also contain some of these active ingredients: green tea extract (naturally high in caffeine and EGCG), synephrine/bitter orange/citrus aurantium (ephedra's cousin), CLA, calcium, coleus foshkohlii, yohimbine hcl, calcium, garcinia camboga, white willow bark, l-carnitine, ala and others.
Caffeine Recommended Dosage: The general rule of thumb when taking caffeine is a maximum of 200 mg every four hours, not to exceed 1000 mg daily. Caffeine containing supplements should be cycled (take them for awhile, then go off them for awhile). Caffeine is for occasional use only and not advisable to use in cases of high blood pressure, pregnancy, diabetes, or heart problems.
Stimulant-Free Fat Burners
These work a little differently than their stimulant containing cousins. They tend a plethora of vitamin/mineral/herb combinations with more exotic combinations coming out all the time. The said ingredients can have varying effects such as providing energy and insulin potentiating. These products work great for losing fat, especially for those who may be sensitive to stimulants or are trying to cut them out of their diet. As far as stacking (taking one or more supplements ingredients together) is concerned, the work has been done for you.
Recommended Dosage: Since ingredient combinations vary from product to product, it's best to follow the dosages on the bottle and research individual ingredient dosage recommendations.
Carb Blockers
Low Carb is all the rage these days, popularized by the Atkins diet plan philosophy of drastically reducing carbohydrate consumption to lose weight. Although people may see success in this (at least short term), many people fail due to the strictness of the diet. This is where carb blockers come in. By effectively absorbing up to 35 grams of carbs, the ingredients in carb blockers can help aid in weight loss success by allowing you to "cheat" a little more without your body knowing. When carbs break down, they convert to simple sugars. Simple sugars that don't get used as energy are then converted to fat. Carb blockers work to inhibit the sugar to fat conversion. The active ingredient in most carb blockers is phaseolus vulgaris (white kidney bean extract).
White Kidney Bean Extract Recommended Dosage: 700-1400 mg with 8 oz of water before each meal.
Fat Blockers
Fat contains 9 calories per gram, while carbs and protein only contain 4 calories per gram. Fat has more than double the calories per gram than any other type of nutrient. So, it makes sense that if you can block the absorption of fat to some extent, you can improve your odds of success. Eating foods containing fat and not feeling guilty definitely does have its appeal. How do they work? By binding to and engulfing fat and cholesterol molecules in the small intestine, fat blockers can prevent them from being assimilated by your body. Therefore, they are able to pass through harmlessly. Now you don't have to feel so guilty about that cheesecake! Chitosan, which comes from shellfish, is the main active ingredient found in most fat blockers. It will not absorb all fat consumed, although it can make quite a difference overall with a 7:1 absorption ratio.
Chitosan Recommended Dosage: 2000-4500 mg daily in divided doses with 8 oz of water before each meal. Should not be taken by anyone allergic to shellfish.
Fat Burning Fatty Acids
It's true, there are fatty acids that help you burn fat and raise your metabolism! This category contains the likes of Conjugated Linoleic Acid (CLA), found naturally in small quantities in meat and dairy products and Essential Fatty Acids (EFA) like linoleic acids (LA) and alpha linoleic acids (ALA), better known as omega-3's, 6's, and 9's.
EFA's can be found in fish like salmon, tuna, trout and in nuts and seeds like flax seeds, walnuts, pumpkin seeds, soybean oil, canola oil, etc. The problem with getting CLA and EFA's from food only is running the risk of paying a huge caloric penalty. That's why many opt for supplementing their diet with high quality supplement sources. Adding CLA and/or EFA's to your current supplement stack will help you shed extra fat and improve your overall health. CLA and EFA's have been in the spotlight lately as they have been shown beneficial to consume for health, fat loss, energy production and a whole host of other benefits. For help choosing a good EFA, click here.
CLA Recommended Dosage: CLA is typically found in capsules or softgels between potencies between 600mg and 1000mg. All preliminary evidence shows that CLA is nontoxic and safe at recommended dosages.
EFA Recommended Dosage: The general recommendation is a ratio of LA to LNA of 4:1 or 3:1. The reason for this ratio is the fact that LNA is metabolized four times quicker than LA. So for every one gram of LNA, you should consume three to four grams of LA. Also, most diets get ample amounts of LA, but very low amounts of LNA. There is not an established RDA for essential fatty acids; however, research is being conducted by the U.S. government right now and an RDA may soon be established.
Thyroid Regulators
The thyroid is definitely a key player in the quest for fat loss. One of the main roles of the thyroid in the body is to regulate metabolism hormonally. Many people place some of the blame for their weight problems on an underactive thyroid. These supplements work by elevating thyroid performance by naturally stimulating it to increase production. Guggulsterones have entered the arena at the forefront of thyroid hormone enhancers. These products have been shown safe and effective for a great number of people and since they are non-stimulant, they can be stacked with other fat burners for greater results.
Recommended Dosage: Daily recommendations for Guggul are usually based on the amount of Guggulsterones in the extract. A common intake of guggulsterones is 30-60 mg three times per day. (Most extracts contain 5-10% Guggulsterones). And you don't have to cycle it but remember that Guggul should be used with caution by persons with liver disease and in cases of inflammatory bowel disease and diarrhea.
Appetite Suppressants
When you take an appetite suppressant you're fooling your body by sending it signals that says, I'm full and I feel fine. Instead of overeating and adding pounds, you find yourself reducing overall calorie intake because you're simply not as hungry all the time! Let's face it, people are overweight because they overeat. This could be the first step in helping you accomplish your goal of reducing calories.
Recommended Dosage:
As these products vary in ingredients, follow the recommended dosage on the label for best results.
Transdermal Fat Loss Gels
Alright, that's it…a fat burning cream you rub on? What!? Okay, before you throw out the baby with the bath water, consider this: transdermals actually can work better than pills because they can be absorbed directly into the bloodstream without first going through your stomach and digestive tract. So yes, they can work with great success, though a little unorthodox. You'll be surprised at how they actually can aid the fat burning process. Active ingredients can include: yohimbine, octyl palmitate and lecithin. Yohimbine appears to decrease fat synthesis in the body, especially in women. These products may be best for short term events like preparing for a competition, going to the beach, a wedding, the prom, etc.
Recommended Dosage:
As these products vary in ingredients, follow the recommended dosage on the label for best results.
