While some studies have shown that fat burners are effective for fat loss and increasing metabolism, there is limited evidence in this regard. It should also be noted that there is evidence of potential dangerous side effects from these fat burners.
Facts about the side effects of fat burners
Stimulant-based fat burners usually work by increasing metabolic rate through activation of the sympathetic nervous system.
It will likely not be surprising that the main ingredient in most fat burners is caffeine. Why? Because caffeine has a thermogenic effect that has been shown to increase metabolism and help burn more fat by encouraging the body to use fat stores as an energy source. According to a 2018 study conducted by King’s College London, drinking 1 to 3 cups of black coffee can increase your metabolism enough to burn up to 150 calories per day.
However, too much caffeine can cause problems. Excessive caffeine intake may lead to nausea, sleep disturbances, and stomach issues. Fat burners can have more serious side effects for people who are allergic or sensitive to these stimulants (caffeine).
Therefore, it is very important to check the amount of ingredients in fat burners and make sure you do not exceed the recommended daily intake. For example, an average cup of coffee contains about 95 mg of caffeine, while some fat burners contain up to 194 mg!
A different perspective on the side effects of fat burners
In 2015, the U.S. Food and Drug Administration (FDA) found that more than 20 fat burners on the market contained dangerous substances. The FDA identified that products marketed as fat-loss aids contained active ingredients that could potentially be harmful. However, they do not fully know what else is actually inside these fat burners.
Not all products are tested by the FDA, so many fat burners and weight-loss products are available over the counter without approval.
In general, fat burners are also not recommended by the NHS. If you want to reduce body fat, it is possible through proper diet and training.
If you decide to use fat burners, make sure to consult a qualified and trusted doctor. Also, there is no strong evidence that supports their long-term safety.
Let’s summarize!
Healthy and sustainable weight loss should be around 0.5 to 1.5 kg per week. This helps prevent loss of lean muscle mass. Success in this process comes from consistency, because the goal is to maintain a healthy body, not just to achieve one.
Remember: supplements can never fully replace a healthy diet and proper training. That is why they are called supplements!