As summer approaches or in preparation for a sporting event, many people are looking to shed unwanted pounds. The quest for a flat stomach returns every year at the same time as many people are looking for the "miracle" slimming capsules or fat burning foods that will make them lose weight effortlessly. Unfortunately, it is not that simple. A balanced diet and a healthy lifestyle are essential for weight loss. However, there are many effective solutions based on natural ingredients to destock, burn, drain or induce a feeling of satiety.
The different actions of fat burners
Thermogenesis
A fat burner that acts on the body temperature is called thermogenic. It has the capacity to increase the basic metabolism thanks to stimulants such as green tea, caffeine or capsaicin. An accelerated metabolism results in a higher energy expenditure 1. The body will therefore have to produce more energy which will force it to burn body fat.
Using these so-called "thermogenic" food supplements before physical activity increases the effects of the active ingredients.
Control your appetite
To lose weight, you need to expend more energy than you consume. However, for some people, the problem lies in their food intake, which is sometimes difficult to control. And if the calorie intake is always higher than the number of calories burned, it will be impossible to lose the extra weight. To overcome this problem, certain fibres are known for their ability to stimulate the feeling of satiety. Konjac, for example, is rich in glucomannan, a soluble fibre that can increase its volume by 17 times when it comes into contact with water in the stomach. It triggers satiety and therefore reduces the feeling of hunger and food intake.
Capturing and managing dietary fat
Fat catchers are mainly composed of lipophilic fibres. These are able to act on ingested fats by trapping them in the form of a fibrous ball that is very difficult to digest, which prevents them from being absorbed through the walls of the intestine.
These supplements can be useful in accelerating weight loss, however they capture all fats whether they are good or bad. Good fats are essential for the body to function properly, so you should not take this type of product for too long.
There are also active ingredients that act on the enzymes responsible for fat storage. CLAs, for example, are capable of inhibiting lipoprotein lipase (LPL), which is responsible for the storage of fatty acids in adipocytes. 3 Or garcinia cambogia and its active ingredient hydroxycitric acid, which inhibits ATP citrate lyase, which is also responsible for fatty acid synthesis. 4
Drain and eliminate water
To refine one's figure, it is first necessary to lose the excess fat stored. But water retention can also be the cause of unsightly shapes. Poor venous or lymphatic circulation is often the cause of this water retention, which leads to the feeling of heavy legs, particularly in hot weather.
In this case, the use of a drainer, often based on green tea for its diuretic action, allows to redirect the body water and thus to refine the silhouette.
Hormone boosters
Rare are those really effective and without side effects, but by increasing the synthesis of certain hormones such as testosterone or leptin it is possible to modulate the basic metabolism and the management of body fat.
Thyroid hormones also help to regulate metabolism. An intake of iodine or Guggul extract (commiphora mukul) stimulates thyroid activity and therefore burns more calories 5.
How effective are they?
It is obvious that "miracle" slimming capsules do not exist. All these solutions must be coupled with a balanced diet and sports activity to benefit from the maximum effects of the active ingredients. In order to choose the most suitable burner, it is essential to determine the reason why it is difficult for you to lose weight.
If the problem comes from a permanent feeling of hunger, from a too high caloric intake or if you want a supplement to accentuate the effects of your physical activity, you will have to refer to the different solutions mentioned above to find the one that suits you best.
How to use them?
As previously mentioned, fat burners are always more effective when combined with a healthy diet and physical activity. It is best to use them on a daily basis and not just once in a while, as you can only benefit from the results in the long term.
The best time of day to consume them is usually in the morning or before a sports session to benefit from the stimulating and thermogenic effects. It is not recommended to consume them in the evening as this may disrupt the sleep cycle due to the content of stimulating molecules.
Our advice
It is strongly advised not to buy just any over-the-counter product on the internet promising you a flat stomach and a "satisfaction guarantee". The origin and composition of the product are very important. Favour food supplements of French origin (in compliance with the regulations on food supplements) with natural ingredients to avoid ingesting substances that could be considered doping or have undesirable side effects. The list of prohibited substances is available on the website of the French Anti-Doping Agency (AFLD) 6. In case of doubt about the potential danger of a product, it is preferable to refer to a health professional.
Bibliography
1 Diepvens K, Westerterp KR, Westerterp-Plantenga MS. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin and green tea. Am J Physiol Regul Integr Comp Physiol 292, R77-R85
2. https://www. passeportsante. net/fr/Solutions/PlantesSupplements/Fiche. aspx?doc=glucomannane_ps
3 Lehnen TE, da Silva MR, Camacho A, Marcadenti A, Lehnen AM. A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. J Int Soc Sports Nutr. 2015;12:36. Published 2015 Sep 17. doi:10. 1186/s12970-015-0097-4
4 Hayamizu K, Ishii Y, Kaneko I, et al. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial. Curr Ther Res Clin Exp. 2003;64(8):551–567. doi:10. 1016/j. curtheres. 2003. 08. 006
5. Tripathi YB, Malhotra OP, Tripathi SN. Thyroid stimulating action of Z-guggulsterone obtained from Commiphora mukul. Planta Med. 1984 Feb;(1):78-8
6 https://www.afld.fr
