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Dentro de los productos más efectivos para la pérdida de grasa are thermogenic fat burners.
- These supplements are designed to increase body temperature and metabolic rate, which raises the number of calories burned, even at rest.
- By facilitating greater daily calorie expenditure, they contribute to a reduction in body fat percentage, being especially useful for those looking to lose weight. It is important to combine them with physical exercise and a healthy diet to maximize their effectiveness.
There are various thermogenic supplements on the market that usually include a blend of active ingredients, such as appetite suppressants and energizers, to enhance fat loss. These are some of the most effective:
- Caffeine
- Green Tea
- Guarana
- Citrus Aurantium or Bitter Orange Extract (Synephrine)
- Capsaicin
Index
Caffeine
Caffeine is undoubtedly the main ingredient in many of the weight-loss formulas found on the market.
- Caffeine increases the secretion of catecholamines, which promotes lipolysis (fat combustion), increases energy expenditure (3–7%), and encourages fat loss.
- It also acts as a mild diuretic, which in turn helps eliminate excess fluids from the body.
- Caffeine increases alertness, concentration, reduces fatigue, and improves reaction speed.
- It increases motivation and even mood.
Green tea
This is another of the most beneficial ingredients for boosting fat burning.
- The combination of EGCG and caffeine found in green tea exerts a thermogenic action in the body that promotes the use of fat as energy.
- Green tea contains a large amount of antioxidants that help control excess free radicals released during intense training.
- It helps regulate blood sugar, reduce cholesterol levels, and lower the risk of cardiovascular disease, among other beneficial properties.
Guarana
Guarana is a natural extract recommended to improve body composition thanks to its thermogenic power.
- Increases energy and has an appetite-suppressing role, making it beneficial as a satiating ingredient and hunger suppressant.
Citrus Aurantium or Bitter Orange Extract (Synephrine)
This is another active ingredient widely used in thermogenic formulas.
- It has the ability to raise body temperature and increase metabolic rate.
- Bitter orange has been shown to be effective in reducing appetite, helping to consume fewer calories throughout the day. This is known as an “appetite suppressant”.
Capsaicin
This is an alkaloid found naturally in chilies, jalapeños, cayenne peppers, pepperoncini, etc.
- Its thermogenic effect can temporarily increase basal metabolic rate by around 23%.
Ultra Cayenne Extra Hot (2.25% capsaicin capsules)
Recommended thermogenics for women
In general terms, women tend to have more difficulty eliminating fat than men, as they store a greater amount due to genetic characteristics.
For this reason, thermogenics are, in most cases, used more by women than by men. In fact, there is a wide variety of thermogenic supplements on the market aimed at women.
However, it must be remembered that these supplements are not magic, as they require work, discipline, and time.
In this regard, it should be emphasized that fat burners or thermogenics must be accompanied by a balanced diet and regular, consistent exercise. Taking this supplement alone is not enough to lose weight or eliminate accumulated fat.
Which women can benefit from thermogenics?
All women can benefit from this type of supplement, as long as they are over 18 years old. We always recommend intake under the supervision of a doctor or specialist. However, we can highlight some cases such as:
- Women who have just become mothers, whose goal is to regain physical conditioning after pregnancy.
- Older age, since as the years go by, a woman’s metabolism slows down, favoring fat accumulation.
- All women looking to lose accumulated fat.
How to take thermogenics?
These supplements are usually taken in the morning on an empty stomach or about 30 to 45 minutes before exercise. A thermogenic should never be taken 4–6 hours before bedtime, as its effects last several hours. It is vitally important to consult a doctor before consuming any product with thermogenic action.
We should always check tolerance to the product by starting with reduced doses and gradually increasing them, never exceeding the daily dose recommended by the manufacturer.
Do not forget that a daily dose of 250–300mg of caffeine, or even lower, can cause:
- Irregular heartbeat
- Difficulty sleeping (insomnia)
- Excitation
- Gastrointestinal problems
A dose of 10–14g of caffeine can be fatal.
Prolonged use of a product containing caffeine may cause withdrawal symptoms.
Side effects of thermogenics
Thermogenic products, when consumed at the recommended dose and by healthy individuals, generally do not present side effects. However, they may cause mild effects such as nervousness, stomach pain, dizziness, and insomnia due to stimulation of catecholamine receptors.
- These products increase heart rate, so they are not recommended for people with heart problems, poor circulation, hypertension, adolescents, pregnant women, people with glaucoma, or those taking certain medications.
Related Links:
- Benefits of synephrine for weight loss
- Phenylcapsaicin proves to be more effective than many natural fat burners
- Guide to choosing between a fat blocker or carbohydrate blocker
Bibliographic Sources
- Blaak E. Gender differences in fat metabolism. Curr Opin Clin Nutr Metab Care. 2001 Nov;4(6):499-502.
- Ribeiro JA, Sebastião AM. Caffeine and adenosine. J Alzheimers Dis. 2010;20 Suppl 1:S3-15. doi: 10.3233/JAD-2010-1379.
