Losing fat is challenging for many people because it takes hard work, dedication and time in the gym to see results.
However, some supplements can help you lose weight and reach your goals, either in tandem with your workouts or simply as a way to boost your metabolism.
So let’s discuss the six best weight loss supplements – caffeine, green tea extract, CLA, whey protein isolate, garcinia cambogia extract, and capsaicin.
Caffeine is one of the most popular weight loss supplements because it can help suppress appetite and increase energy levels. These seeds, leaves, and beans have stimulant properties that can aid in weight loss by increasing thermogenesis (the body’s heat-producing process that helps burn more calories), so when looking at recommended weight loss supplements, you may know that many of they contain caffeine. Many people get their caffeine from coffee, but taking it in supplement form is more beneficial because you know exactly how much you’re getting.
A cup of coffee contains about 95-200mg of caffeine, and while the recommended dose is around 200-400mg per day, too much caffeine can cause side effects such as nervousness and anxiety, so it’s best to start at a low dose and increase gradually. it as needed.
Green tea extract is another popular weight loss supplement because it is high in catechins, powerful antioxidants that can boost your metabolism. One study found that green tea extract was able to increase fat oxidation by 17%, thereby increasing energy expenditure by 4%.
The recommended dose of green tea extract is about 250-500 mg per day, preferably before meals, as it may also help reduce appetite. On the other hand, too much green tea extract can cause side effects such as nausea and vomiting, so make sure you tolerate this ingredient and start with a lower dose before increasing it.
CLA is a fatty acid (omega-6 fatty acid) found in meat and dairy products that has been shown to promote weight loss by reducing body fat and increasing muscle mass. CLA has been shown to reduce body fat by 3-5% in six months, which is significant, especially when compared to other supplements.
The recommended dose of CLA is about 3-6 grams per day, preferably with meals. CLA supplements usually come in capsule form, so be sure to take the correct number of capsules per day as directed on the product.
Milk-derived whey protein isolate is one of the most popular supplements for men looking to build muscle and lose fat. Whey protein isolate is a fast-digesting protein, which means it can help with muscle repair and growth, and it also has a high biological value (BC), which means it is easily absorbed by the body.
Whey protein isolate is usually taken as a powder, the recommended dose is about 20-30 grams per day. Whey protein isolate is best taken after a workout as it helps repair and build muscle tissue, but it can also be taken before bed to prevent muscle breakdown while you sleep.
Garcinia cambogia extract is a popular weight loss supplement because it is high in hydroxycitric acid (HCA), a compound that also promotes weight loss. This ingredient may be unheard of, but HCA is what gives Garcinia Cambogia its weight loss superpower. Hydroxycitric acid works by inhibiting the enzyme citrate lyase, which is responsible for converting carbohydrates into fats.
The recommended dose of garcinia cambogia extract is about 500-1000 mg per day, preferably before meals.
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 it can help increase body temperature and speed up metabolism, but it can also cause side effects like heartburn and indigestion, so be sure to start at a lower dose and gradually increase as needed.
Chili peppers are usually taken as a powder, the recommended dose is about 1-2 grams per day. You can also find capsaicin supplements that usually contain 500-1000mg of capsaicin per capsule.
Here are six popular supplements that can help you shed body fat, but remember to start at lower doses and gradually increase as needed, and check with your health care provider before taking any new supplements, especially if you have have health problems.