Thermogenic fat burners are food supplements that can contain capsaicin, caffeine, linoleic acid, or green tea, which help to diet individuals in fat burning by accelerating the metabolism. The effects of these products vary from person to person. For this reason, as with any supplements, it is important to first go through a health check and get a doctor’s advice. in this article, we will talk about What Does Thermogenic Do? How to use it? Benefits and side effects Do Thermogenic Fat Burners Weight Loss?
What is Thermogenic?
Thermogenic products contain natural ingredients designed to speed up metabolism and increase fat burning ( 1 ). The most popular thermogenic supplements include caffeine, green tea, capsaicin, and other plant extracts. Due to its content that can accelerate metabolism, it is generally used by people who want to lose weight and burn fat. However, it should not be thought that thermogenic alone have an effect. Thermogenic fat burners can be helpful when used in addition to regular sports and proper nutrition like other food supplements.
What Does Thermogenic Mean?
Supplements called thermogenics are food supplements that increase body temperature, provide energy to exercise, and help burn more calories.
What Do Thermogenic Fat Burners Do?
When used properly, these supplements help to increase the metabolic rate and burn more calories with the thermogenic effect (increasing body temperature) it provides by providing energy.
- Creates Thermogenic Effect (Body Temperature Increasing Effect)
Thermogenic products have an increasing effect on body temperature. These products can provide the body with faster calorie expenditure to balance body temperature through methods known as oxidative phosphorylation ( 2 ).
- Increases Energy Levels
Due to some of the stimulant ingredients found in many thermogenic supplements, the body’s energy levels can increase. Usually, caffeine is used as a stimulant ingredient in these products ( 3, 4 ).
- Helps Maintain Healthy Weight
Thermogenic food supplements can help weight control as well as increase metabolic rate. As the metabolic rate of the person increases, it is easier to control weight ( 2 ).
- Improves Exercise Performance
Thermogenic supplements can increase exercise performance due to their energy-providing properties (4).
- Supports Muscular Health and Stamina
Thermogenic supplements aid the body’s natural thermogenesis process. In this way, it can help preserve the body’s lean mass by using fat cells instead of muscle cells as fuel ( 4 ).
What Are The Ingredients In Thermogenic Fat Burners?
Caffeine has thermogenic properties and hence has been the main ingredient in thermogenic supplements. Caffeine helps support fat burning by increasing adrenaline levels in the body, calms hunger, and speeds up metabolism ( 5 ).
Green tea also contains components that have a thermogenic effect. Some studies have shown that caffeinated green tea supplements can boost metabolism by 4% and increase fat burning by 16% in 24 out of 24 ( 6 ).
Herbal mixtures made from seeds similar to coffee beans, such as guarana, but containing twice the caffeine, are also common ingredients in fat-burning supplements.
Best Thermogenic Fat Burner Ingredients
According to an article published in obesity reviews in 2011; Caffeine and green tea are seen as thermogenic fat-burning supplements with the most supporting evidence. Caffeine; stands out with its properties of both increasing the metabolic rate and being an appetite suppressant. However, these effects of caffeine occur temporarily ( 7 ).
According to an article published in the United States in 2007; the person may become insensitive/numb to caffeine over time. In the same article, it was stated that the benefits of green tea were most likely due to the combination of beneficial substances called caffeine and catechin and that catechins accelerated metabolism by reducing calorie intake in the body and produced caffeine-like effects ( 8 ).
According to research done; Catechins and caffeine have synergistic effects when consumed together. Therefore, the consumption of these two substances together provides more benefits on weight loss compared to consumption separately ( 9 ).
Potential Benefits of Thermogenic Fat Burners
Studies on thermogenics fat burners have shown that these supplements help with weight loss, but using them alone does not provide the same effect. Researches; reveals that when thermogenics fat burners are combined with a regular diet and exercise program, it can also benefit people depending on their metabolism and willpower.
Understanding the benefits of thermogenic fat burners is possible by knowing the functions of the ingredients in their ingredients. For example, caffeine, one of the raw materials of these products, is a component that supports fat burning by reducing appetite and accelerating metabolism ( 10 ).
Another raw material, green tea, is one of the important benefits of thermogenic fat burners, with its effect that can increase fat burning by 16% for 24 hours after drinking ( 11 ).
Capsaicin, the molecule that makes hot peppers ‘hot’, is also one of the substances used in the production of thermogenic fat burners. Capsaicin, which accelerates the metabolism by stimulating the release of adrenaline in the body, thus making it easier to spend more calories with fat burning, is a component that facilitates weight loss ( 12 ).
How to Use Thermogenic Fat Burner?
Since thermogenic products contain natural stimulants such as caffeine, it is recommended to be taken in low doses when first used. Taking it 30-60 minutes before exercise can help you burn more calories as well as work harder and longer. Due to its stimulating effect, it is not recommended to take more than the recommended daily dose and use it before sleep.
During the use of a thermogenic fat burner, the daily intake indicated on the product’s package should be taken into account, and this amount should not be exceeded.
Thermogenic Fat Burner to Lose Weight
Studies on the use of thermogenic fat burner; The combination of dietary changes and exercise has proven to be the best way to lose weight and achieve ideal body form. In other words, the best thermogenic fat burner use method is paired with diet and sports.
Do Thermogenic Fat Burners Help The Slimming Process?
Thermogenics fat-burning supplements are one of the most common types of supplements used for weight loss. Supplements cited as fat burners usually include carnitine, caffeine, conjugated linoleic acid ( CLA ), green tea, and capsaicin. Within the framework of the studies, especially caffeine and green tea; It has been shown to be the thermogenic fat-burning supplement that has the most supporting evidence ( 13 ). Caffeine: It can provide two different benefits, such as speeding up the metabolism and eating less food. This makes caffeine an important component that affects the slimming process.
Similarly, green tea is a substance that has been observed to burn fat thanks to its caffeine content. In a study on the effect of green tea on obesity, positive results were obtained that green tea reduced body weight with the support of caffeine, catechin, and EGCG. According to the same study, it was concluded that green tea consumption with caffeine, catechin, and calcium content provides 4.6% more energy expenditure in a 24-hour period. This is thought to be sufficient to prevent weight gain ( 14 ).
To sum up; Thermogenics fat burners contain special ingredients that can help support weight loss. However, they are very difficult to be effective unless combined with proper nutrition and regular exercise.
What Are the Harms of Thermogenic Fat Burners?
Many individuals highly tolerate thermogenics fat-burning products. However, as in all supplements, some mild or moderate side effects can be seen in thermogenic products depending on the body of the person, usually when consumed more than necessary. These side effects occur within the framework of the ingredients that make up thermogenic fat burners. Therefore, it is necessary to focus on the side effects of substances such as caffeine and green tea on the body.
Side Effects of Excessive Caffeine Consumption
For a healthy individual, the maximum daily caffeine consumption is 400 mg. Consuming more than this measure of caffeine can disrupt the balance of the body and cause some side effects. This is also true for thermogenic fat burners. Going above the recommended daily dose causes caffeine overdose, which can lead to the following side effects ( 15 ):
- High blood pressure
Side Effects of Excessive Green Tea Consumption
Green tea, caffeine can cause side effects similar manner to the caffeine content is due to overdose. Consumption of more than 8 cups of green tea a day also means a high caffeine intake into the body. In addition to the side effects listed above for caffeine, this may cause adverse conditions such as constipation, dizziness, heartburn, and tremors ( 16 ).
Side Effects of Excessive CLA Consumption
One of the ingredients that make up thermogenics fat burners may be CLA. If the fat burner to be used contains CLA, it may cause the following side effects in case of overdose: diarrhea, nausea, fatigue, headache, and back pain ( 17 ).
Side Effects of Excess L-Carnitine Consumption
L-Carnitine is also one of the frequently used ingredients in thermogenic fat-burning products due to its fat-burning effect. L-Carnitine, which is safe to use for up to 12 months, may cause some side effects when consumed in excess. These; it consists of complaints such as nausea, vomiting, heartburn, and diarrhea that mostly concern the digestive system ( 18 ).
When using a thermogenic fat burner, it is important not to exceed the daily recommended dose on the packaging of the product in order to avoid the side effects of the components that make up the thermogenic products listed above.
Note: If you have any health problems, we recommend that you consult your doctor before using food supplements.