After spending the last couple of months researching and comparing, I have determined that the following five ingredients are the most reliable components for any fat burning cocktail.

Forget brand recognition and mesmerizing marketing. If you purchase a fat burner supplement that does not have at least one of these five items, you are wasting your time and money.

Now as I mentioned in my first post of the year, a supplement can only accomplish so much. If you have not established a solid foundation in regards to training, nutrition, and sleeping habitats, you should not expect any jaw-dropping changes from supplementation. This is especially true when it comes to fat burner supplements. When everything else is set, the right supplementation can elevate a good physique to a great one.   

When choosing the following five, my decision was primarily based on what peer-reviewed research says for each option: its potency (the amount of weight loss within a given time frame), consistency (% of studies that support fat loss vs % studies that report no effect), and long-term benefits/health concerns. I also considered the total amount of peer-reviewed papers published for each ingredient with more credence given to more researched supplements.

For these reasons many popular fat loss supplements were excluded because of low number of articles (L-Carnitine), inconsistent findings (CLA), or because potential complications for individuals with pre-existing conditions (Yohimbe). If more research is conducted and more coherent data is produced for these dismissed supplements, then I may change my list. With that in mind, let’s begin. 

Capsaicin 

It just makes too much sense that the compound that “burns” the mouth also incinerates body fat. Seriously, capsaicin has been proven to elevate metabolism, increase fat oxidation (i.e. the usage of fat for energy instead of glucose) and stimulate thermogenesis (increasing body temperature to burn more calories). Any ingredient that can consistently reduce fat mass by just one of these mechanisms is worthwhile; to accomplish via all three is worth the investment.

The only downside to capsaicin is that its fat burning properties do not carry over during intense exercise and are better suit for low-intensity alternatives, like steady state cardio. While you can obviously consume capsaicin through cayenne and chili peppers, you can also reap the benefits without the pain via supplements containing CapsiMax© and Capsicool©.  

Bitter Orange 

Bitter orange is a popular additive for enhancing the flavors of ice creams, baking goods, candies and other delicacies. But this citrus food can also elevate metabolism and stimulate lipolysis (the releasing of fatty acids from triglycerides).

This is accomplished by the alkaloid P-synephrine, which shares many of the fat-torching properties of ephedrine. Ephedrine was once a popular fat burner that has since been banned in many countries due to health complications ranging from nausea to heart attacks. Such adverse reactions fortunately are non-existing for P-synephrine and bitter orange.     

Long term studies (3+ months) on bitter orange have yet to be performed but otherwise this is a useful ingredient to include into your fat burning stack.

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Green Tea/Extract 

Of the five ingredients, green tea has been extensively studied the most for its ability to improve health: ranging from supporting cognition to reducing body fat.

Epigallocatechin-3-gallate (EGCG) and caffeine contained in the leaves increases one’s metabolic rate and reduce the uptake of fatty acids into cells. While there are many studies that support the brew’s fat-burning reputation, there are several that suggest that it is no better than a placebo. The main culprit for these mixed findings seems to be caffeine. To make a long story short, regular caffeine consumption of 300mg/day inhibits green tea’s fat loss capabilities.

If you love your coffee, than green tea may not be your best bet. For everyone else (particular those who are obese), this option can augment fat loss. 

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Caffeine 

Speaking of caffeine, it is hands down the most widely used ingredient in fat burners and pre-workout supplements. Justification for being in the former is enhancing lipolysis and thermogenesis and inhibiting the enzyme phosphodiesterase from disrupting fat oxidation.

There are two drawbacks to caffeine. First, regular consumption of the compound can gradually negate its benefits (i.e. caffeine intolerance).  It might be useful to cycle dosage. Secondly, commercially available caffeine comes in the form of caffeine anhydrous. This is the purest form of caffeine and as a result, it is very easy to overdose compared to caffeine found in beverages (1 teaspoon = 2700mg of caffeine, which can severely affect your cardiovascular system).

Avoid buying caffeine anhydrous separately and instead look for fat burners that have 200-400mg per serving.  

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Yerba Matè

Despite Yerba Matè being the least explored of the five ingredients, what has been observed is still worth consideration. For those outside of South America, Yerba Matè is a popular beverage with an ancient past but a very modern following. It is one of the few drinks that can match coffee in regards to health and energy.

Consuming Yerba Matè (either as a beverage or as an extract) curbs hunger and slows the development of fat cells. The handful of studies on Matè supports these fat loss mechanisms, with evidence that exercise improves the beverage’s properties. Of the small number of studies on Yerba Matè, all provide consistent results for increasing the rate of fat loss in human subjects. With just a couple of more studies, this South American product may move up in the fat torching hierarchy. 

Read More about Yerbà Mate

These five components should in some way be incorporated into your supplement stack if you want to shed some extra weight. The list may change with more robust research findings for other fat loss supplements/ingredients. So make sure to come back next year for my updated selection of the top five fat burner ingredients. 

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