Some supplements recommended for burning fat and losing weight include whey protein, green tea, bitter orange, creatine and caffeine. These supplements help with dryness, because they speed up the metabolism, making the body use more energy.
However, to promote fat burning, these supplements must be consumed together with a healthy and varied diet and regular physical exercise. See how to go on a diet to lose weight.
Furthermore, these supplements should only be used under the guidance of a nutritionist or doctor, as they are not recommended in some situations and may cause some side effects.
Main supplements
The main supplements that help burn abdominal fat are:
1. Whey protein
Whey protein is a supplement that helps burn abdominal fat, because it preserves muscles and helps to gain muscle mass, a tissue that plays a role in the body’s metabolism and energy production.
Furthermore, whey protein also stimulates the release of peptide similar to glucagon-1, cholecystokinin and peptide YY, hormones that regulate hunger, reducing calorie intake and promoting weight loss.
How to consume: The generally indicated recommendation ranges between 20 and 40 g of whey protein per day, which can be taken 30 minutes before lunch or up to 2 hours after resistance exercise. See how to take whey protein.
2. Green tea
Green tea is rich in caffeine, catechins and flavonoids, bioactive compounds with thermogenic action that accelerate metabolism, stimulating the burning of abdominal fat and helping to dry out.
How to consume: It is recommended to drink 2 to 4 cups of green tea per day, which should be between meals. In the case of capsules, it is recommended to ingest 1 capsule of green tea 2 to 3 times a day. Find out how to take green tea capsules.
3. Green coffee
The green coffee supplement can help burn fat and lose weight by having a thermogenic effect, stimulating metabolism and causing the body to use more energy.
How to consume: The normally recommended dose of the green coffee supplement is 1 capsule of 200 mg in the morning and 1 capsule twenty minutes before lunch, which should be taken with a glass of water.
4. Laranja because
The bitter orange supplement ((Citrus oranges) It is rich in p-synephrine, an amine that has stimulating properties, helping to increase metabolism and control appetite, favoring the burning of body fat.
How to consume: It is generally recommended to take 1 bitter orange capsule, containing 10 mg of p-synephrine, at breakfast and another at lunch. See other ways to use bitter orange.
5. Conjugated linoleic acid
Conjugated linoleic acid, also known as CLA, is a polyunsaturated fatty acid that could stimulate energy expenditure, favoring the burning of body fat and encouraging weight loss. Find out more about CLA.
However, there is still no scientific evidence about the benefits of CLA supplements in burning fat. Furthermore, ANVISA banned the production, import and use of synthetic CLA in Brazil, as it considers that more studies are necessary to prove the effectiveness and safety of this supplement.
6. Caffeine
Caffeine helps burn fat, because this substance has stimulant and thermogenic properties, which improve physical performance and accelerate metabolism, thus promoting weight loss.
Furthermore, caffeine also helps to temporarily reduce hunger, promoting weight loss. Check out other benefits of caffeine.
How to consume: caffeine can be used in the form of capsule, powder or tablet supplements and the recommended amount varies according to each person’s gender, age and goals, ranging from 100 to 400 mg per day.
7. Coconut oil
Coconut oil can help with dryness, as it contains medium-chain fatty acids, a type of fat that is absorbed quickly and used to produce energy, increasing energy expenditure.
However, more studies in humans are still needed to prove the effects of coconut oil on weight loss.
How to consume: It is recommended to consume up to 1 tablespoon per day, which can be used to season salads, yogurts, fruits, prepare vegetables, meats or other recipes.
8. Creatine
By providing energy to the muscles, improving physical performance, creatine promotes the growth of muscle fibers, helping to burn abdominal fat. Learn more about creatine.
How to consume: ingest 3 to 5 g of creatine in capsules or powder, for 3 months or more. Creatine can be taken at any time of the day, before or after training. However, to be better absorbed, creatine must be ingested with a carbohydrate-rich food.
See the following video for some tips for eliminating localized fat:
