There are certain times of the year when there is plenty of food, such as the end of the year celebrations when we would like to have a little help to quickly eliminate the pounds gained. How about trying fat burners? Good or bad idea ? Is it dangerous? What about fat-burning foods? We take stock and disentangle the true from the false.
HOW DO YOU BURN FAT?
Fat is made up of lipids housed in adipocyte cells . Lipids provide energy to our cells by converting into glucose.
But the transformation of fat into fuel occurs after the use of carbohydrates. It is therefore necessary as a first step, to empty the stores of glycogen which are located in the liver and in the muscles.
And to empty these stocks it is necessary to have an energy expenditure higher than its intakes, in other words… to play sport and to control its food!
There you are telling yourself that you do not expect from this article that we recommend the classic to you again and again: practice a sporting activity and adopt a balanced diet.
Certainly, but we must not lose sight of the importance of ” fat burner ” in a goal of burning fat, that is to say very low … I know, that’s not really what you wanted to hear .
Let’s start by reminding you that a fat burner will be absolutely useless if your diet (and / or your training) is bad: nothing can surpass a bad diet, nothing!
The main roles of fat burners are generally:
- to increase the basic metabolism and thus eliminate fat more quickly.
- reduce feelings of hunger and snacking cravings.
For this, the composition of fat burners varies according to the objectives.
Some will be mainly focused on stimulating the metabolism: caffeine, guarana , mate and green tea are the most common components.
There are also fat burners composed of ingredients rich in fiber, which have the role of capturing fat in the digestive tract: chitosan and konjac play this function.
Finally, other ingredients would wake up the oxidative function such as L-carnitine and choline.
You will see that some fat burners highlight super foods like spirulina and goji or acai berries.
These foods are very interesting nutritionally speaking because they are rich in antioxidants and sometimes in minerals, vitamins or even proteins as for spirulina.
Their effect on fat? No.
And what about supplements that promise weight loss by draining and eliminating excess water? You will be able to “lose weight” on the scale, but it is not fat that you lose but water!
THE DANGERS OF FAT BURNING SUPPLEMENTS
The main problem with fat-burning supplements lies in the high level of caffeine often present in the composition. This excess of caffeine can lead to insomnia, cardiovascular disorders or even hypertension.
Some industrial fat burners also include ephedrine, which can cause cardiovascular problems, or worse, heart attacks.
Also watch out for pills based on phentephine which combines methylhexaneamine, caffeine, DHEA and carnitine-L. In fact, methylhexaneamine is classified as a doping substance because it is close to ephedrine and amphetamines which are harmful to the heart and the nervous system.
Interaction with other drugs can also be dangerous. If you are pregnant, breastfeeding, or have heart problems, stay away from these products!
You might still want to read that fat burners are effective at fulfilling their primary function: burning fat.
Sorry dear reader but the word ” effective ” does not seem to be appropriate!
We could say at most that they can prove to be ” useful ” in the context of a controlled diet.
If you follow a slimming diet or if you are in a dry period, you risk being confronted with factors of failure such as physical fatigue, permanent hunger, or the slowing down of your metabolism.
Some caffeine-based fat burners can help counteract its factors by stimulating the metabolism.
However, a good cup of pure coffee will be just as effective!
The use of food supplements rich in vitamins and minerals proves to be interesting for limiting deficiencies during a period of food restriction.
Go for natural alternatives like spirulina.
If your diet requires the use of supplements, take a good look at the composition: you will certainly find supplements more interesting than those called ” fat-burner “.
There is also a psychological factor that can come into play. Investing financially in a supplement can lead some individuals to be more serious and motivated in their plan.
WHAT ABOUT FAT-BURNING FOODS?
SOME FRUITS ARE GOOD FAT BURNING FOODS, LIKE PINEAPPLES… PLUS PINEAPPLES ARE GOOD!
There are foods known to be fat burners.
They are generally low in calories, filling and rich in vitamins .
Here are the most famous:
Some, such as pineapple or cabbage, for example, are even said to have “negative calories”, which means that the energy expenditure during digestion is more important than the energy value of the food itself.
Among these slimming foods, some contain substances that would promote fat burning, for example citric acid present in lemon.
Coffee and green tea will have the action of increasing the basal metabolism via caffeine and theine. Who says higher basal metabolic rate, says increased energy expenditure at rest, therefore says more chances of burning fat.
But beware, it remains tiny!
Do not expect to obtain a significant result by adding these “slimming foods” to your diet, without rebalancing the latter or without increasing your physical expenditure.
Fat burner supplements are all the rage, but we must not forget that their effectiveness has not been proven, that they are expensive, and that they can have harmful effects on our body …
It would seem preferable to move towards natural “fat-burning” foods even if this name is a bit strong …
So, as always, we favor a diet low in sugar and fat, high in protein and fiber, and of course we play sports!
Remember, fat burners will not bring you any results with an unstructured diet and an absence of physical activity!