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Common Ingredients In Fat Burners
There are dozens of ingredients in weight-loss supplements, including herbal ingredients and other compounds. Some of the more common ingredients are:
Caffeine
Caffeine stimulates your nervous system and might help burn calories. But supplements can contain a lot more caffeine than coffee, tea, chocolate or other natural sources. Too much caffeine can cause nervousness, jitteriness, insomnia and even a dangerously high heart rate.
Green tea extract
Many fat burners contain extracts made from green tea. This ingredient might help burn calories and may reduce the amount of fat you absorb from food. But the amount of weight loss isnt that significant, Matteo says. Youd probably burn more calories by taking a brisk walk each day.
Carnitine
This compound helps with your metabolism and gives you energy. Its found in many types of meat and dairy products, and your liver and kidneys make it naturally. But research on its weight-loss benefits is mixed. Too much carnitine can cause nausea, vomiting, diarrhea and a fishy body odor.
Yohimbe
This plant compound comes from the bark of an evergreen tree. Its found in many weight-loss supplements, but theres very little research on it. Whats more, it can be dangerous. Yohimbe can cause headaches, anxiety, agitation and increased blood pressure. At high doses, it can even cause heart problems and kidney failure.
Soluble fiber
- Raspberry ketones.
Green Tea Extract And Fat Loss
The main reason people supplement with green tea extract is to increase fat loss.
And HOORAY because it does indeed do just that.
How much it ultimately helps, however, is unclear.
For instance, when a team of researchers from Dalhousie University looked through all of the studies on green tea extract and body composition available that lasted at least 12 weeks, they found that it caused anywhere from 0.5 to 8 pounds of weight loss over the course of the trials.
In other words, some people experienced very little additional fat loss with green tea supplementation, and others experienced quite a bit.
Why the wide range of results?
The researchers arent exactly sure, but they think that some people simply respond better to it than others.
To understand why this is the case, you first need to understand how green tea extract stimulates fat burning in the body.
The physiology is a bit complex, but heres the short story:
The two main factors that determine how effective green tea extract is for fat burning are:
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How Fast Can Green Tea Burn Belly Fat
Best time to drink green tea for weight loss: If your reason for drinking green tea is to lose weight, the best time to have a cup or two is before your work-out. A study showed that EGCG combined with caffeine, taken 90 minutes before exercise significantly increased fat oxidation rate during exercise.
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Who Should Not Drink Green Tea
Precautions. Pregnant and breastfeeding women, children under the age of 2 and people with kidney disorders, heart conditions, stomach ulcers and psychological problems should also avoid taking green tea. People with glaucoma, anemia, liver disease, osteoporosis and diabetes should also avoid it.
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Potential Benefits Of Green Tea Extract
The resume for green tea extract is pretty expansive. Aside from adding some oomph to your system with caffeine, its touted for weight loss, lowering your risk of heart disease, skin health and more.
But heres the question: Does it really do all of that?
Energy boost
The caffeine does pack a definite punch. But Dr. Todorov cautions against relying on energy drinks responsible for a rising incidence of caffeine toxicity among adolescents to power through the day.
Studies of green tea extracts effect on athletic performance have been inconclusive, too, so dont look for it to provide a competitive edge.
Quite simply, there are better ways to boost your energy besides unscrewing the top of a bottled drink and guzzling down the contents, says Dr. Todorov. She suggested lifestyle changes such as:
Losing weight
Research on using green tea extract for weight loss has found it can help lower the number on your scale but dont expect miracles. One study, for instance, shows any connection to be modest at best.
In my opinion, patients can achieve the same amount of weight loss with lifestyle changes, and avoid the risk of side effects and the cost of supplements, says Dr. Todorov.
Heart health
Drinking green tea itself is associated with a lower risk of coronary artery disease. So, what happens when you pack all of that goodness into green tea extract? Basically, you see similar results.
Better skin
Green Tea Weight Loss Claims
Green tea is healthy full stop. You cant really go wrong with leaves and water! However, it goes deeper than that, green tea is considered one of the healthiest drinks on the planet. This is because it is teaming with antioxidants and other helpful plant compounds that have tons of potential benefits for our health with weight loss being just one of them.
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