Fat burners, part II

In the first part of this article, we discussed how deficiencies in common vitamins and minerals slow your metabolism, and I highlighted 2 main fat burner ingredients alongside vitamins: caffeine and green tea extract. Over the weekend, I looked at the ingredients in various fat burners, and most did indeed contain caffeine and green tea extract in some form. At least one of the two was present. In part II, I’ll introduce you to some of the most common fat burners featured in various training magazines and include their listed recommended doses for information.

Continuing our look at fat burners!

Capsaicin

Capsaicin is the compound that gives chili peppers their heat — the burning sensation you may notice when enjoying spicy Mexican food, for example. Capsaicin raises norepinephrine levels, which in turn increases body temperature. Studies show that capsaicin also reduces hunger. Although capsaicin works as a fat burner on its own, it is more effective when combined with green tea extract, caffeine and L-tyrosine extract. You can fire up your metabolism without supplements by adding ¼ teaspoon of red pepper or cayenne pepper to your home-cooked meals.

Raspberry ketones

This compound found in raspberries has a structure similar to capsaicin and, like capsaicin, raises norepinephrine levels, causing fat stored in fat cells to break down and be released so your body can use it for energy.
Dosage: 100-200 mg 2 times a day before meals.

Forskolin

Forskolin is found in a plant native to India that belongs to the mint family and has been used in medicine for centuries. As a fat burner, it stimulates the breakdown of fat and its use as fuel, much like the ingredients above. Studies have also reported that forskolin reduced appetite.
Dosage: 20-50 mg 2-3 times a day

Glutamine

This amino acid is involved in fat oxidation, the process by which your body burns fat for energy. According to studies, glutamine increases fat burning after meals. Glutamine helps your body use more calories from fats and carbohydrates.
Dosage: 5-10 grams in the morning; 30-60 min before your workout and immediately afterward, and before bed.

Fucoxanthin

This compound found in brown seaweed can trigger genes in fat cells to produce new fat-fighting proteins (thermogenins). Your body absorbs fucoxanthin better when you take it with fat (such as fish oil).
For fat burning, the recommended daily dose is 15 mg, divided into 2 doses. It is recommended that you take it with fish oil or after a meal containing fat.

Sesamin

Sesamin is found in sesame seeds. It increases liver enzyme activity, thereby increasing fatty acid oxidation. Sesamin is more effective as a fat burner when taken with omega-3 fatty acids (as is fucoxanthin).
Dosage: 500-1000 mg 2-3 times a day with food.

L-leucine

L-leucine helps stop muscle loss during weight loss. When you are on a diet, you risk losing weight through muscle loss, but studies have proven that L-leucine helps prevent this.
Directions: 10-15 mg, divided as follows: upon waking, before your workout and half an hour before meals.

Beta-phenylethylamine

Also known as phenylethylamine (PEA), this is a natural metabolism booster that improves the transmission of nerve impulses. PEA also increases dopamine and serotonin levels in the brain, creating a sense of well-being.
Recommended dosage: 100-500 mg of beta-phenylethylamine 1-2 times a day.

I’ve presented 8 main fat burners based on information from the training and health magazines Hers, Muscle & Fitness and Shape. There are so many different fat-burning supplements and foods that it would be impossible to cover them all in a single article. I therefore selected those that appeared repeatedly. My apologies if your favorite fat burner didn’t make the list. In the third part of this article, I’ll write about foods and ingredients that have been named among the best choices when you’re on a diet.

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Author: Egle Eller-Nabi

Source:Turg.Fitness.ee

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