Fat burners – helper or placebo

Fat burning and fat burners are very popular topics, and when we enter these two keywords into a search engine, we find a large amount of information about them, which can be difficult to navigate.

My coaching practice has shown that weight loss patients, especially women, very often look into possible supplements that would help them achieve results faster. However, weight loss occurs through a very simple mechanism – calorie deficit. In simpler terms, you have to spend more than you eat. The first thing you should do is take a critical look at your daily calorie intake and menu. Remember that fat burners can be your helpers, but a fat burner will not lose weight for you or compensate for physical inactivity. So before you start looking for the “right” fat burner, first review your diet and make sure that you are not lacking in common vitamins and minerals, the deficiency of which can slow down your metabolic processes.

REMEMBER, Fat Burners only work in conjunction with a goal-oriented diet and exercise. A fat burner will not make your body fat melt. First, it is important to get your diet in order and make sure that your workouts are purposeful and consistent.

The role of vitamins in fat burning

For the body to function normally, it is necessary for the body to receive all the vitamins and minerals. Without them, the body's metabolic processes slow down. There is no constant supply of high-quality fuel, and therefore the body feels the need to preserve existing reserves to avoid a situation where the reserves may be completely depleted. Therefore, it is important to evaluate your daily menu to determine whether you are providing your body with everything it needs and thereby supporting the full functioning of your body.

I will highlight the main vitamins, minerals, and fat burners and their recommended amounts, which, together with a balanced and goal-oriented diet, will help achieve results.

Vitamin C

The minimum daily intake covered by food should be between 55-75mg.

Sources: fruits and vegetables, berries and juices squeezed from them. Sea buckthorn, rosehip, blackcurrants, raspberries, strawberries, kiwi, citronella, peppers, turnips, broccoli, tomatoes, cabbage, potatoes.

Carnitine

One of the functions of carnitine is to transport fats into the mitochondria of cells, where they are used to produce energy, thereby helping to increase fat burning during exercise and also reducing the feeling of fatigue.

Sources: Meat and dairy products.

Calcium

Calcium is primarily known for its benefits on bone mineral density, but it also has an effect on the fatty tissue in our bodies, reducing fat.

The recommended daily amount is 800-900 mg.

Sources: milk and other dairy products, fish, dark green plant parts.

Zinc

Zinc is directly related to the functioning of the thyroid gland, a deficiency of which leads to a slowdown in metabolism and can therefore make weight loss difficult.

The average daily recommended amount is 7-9mg.

Sources: seafood, meat, whole grains, eggs, legumes, liver, seeds, sprouts.

Selenium

Selenium also has an effect on thyroid hormone production, like zinc.

The daily requirement of selenium for women is an average of 40 mg.

Sources: protein-rich animal foods (meat, eggs), fish, mushrooms and whole grains.

Green tea extract

Green tea extract is a component of most fat burners. EGCG promotes fat burning, especially when taken with the naturally occurring caffeine in green tea. EGCG offers many health benefits, including reduced inflammation, weight loss, and improved heart and brain health.

Caffeine

Caffeine binds to fat cells, thereby promoting the removal of fat from the cells and preventing its deposition. It also helps to increase fat burning during exercise. Caffeine may not be suitable for everyone, as it is a strong stimulant and can interfere with sleep at night or cause an unpleasant feeling during exercise.

Below are the recommended daily amounts of supplements to use to enhance fat burning, but for a short period of time.

Dietary supplement – ​​Amount and when to consume

Vitamin C – 500 mg with breakfast

Carnitine -1000 mg in the morning, before training and in the evening

Selenium – 200 mg with breakfast

Calcium – 1000 mg with breakfast

Zinc – 30 mg before bedtime

Green tea extract – 500 mg before breakfast, before workout, and before dinner

Caffeine – 100 mg with breakfast and 1-2 hours before exercise

Remember that you are what you eat and what your body absorbs. Nutrition and the vitamins and minerals available from regular food should be a priority, with supplements if necessary. Losing weight is directly related to whether you burn more calories per day than you consume. No fat burner will help you lose weight without a calorie deficit.