5 effective natural fat burners

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Fat burners can increase the body's metabolism, reduce fat absorption, or help the body burn more fat for energy. Some natural supplements are proven to burn more fat, helping you lose fat naturally. Below is a summary of these 5 substances.

1. Caffeine

Caffeine is a substance found in green tea, coffee and cocoa beans. It can boost metabolism, help the body burn more fat. Research shows that caffeine can temporarily boost the body's metabolism by up to 16% within 1-2 hours. In addition, some studies have also shown that caffeine can help the body burn more fat to fuel all activities.
However, consuming caffeine too often can make the body more comfortable with the effects of this substance. To reap the benefits of caffeine, simply drink a few cups of strong coffee.
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2. Green Tea Extract

Green tea extract is the concentrated form of green tea. It provides all the benefits of green tea. Green tea extract is rich in caffeine and the polyphenol epigallocatechin gallate (EGCG). These are 2 compounds that help burn fat effectively. In addition, these two substances also complement each other, helping the body burn fat through thermogenesis (the body burns calories to generate heat).
If you want to take advantage of the natural slimming benefits of green tea extract, try 250 - 500mg/day. This provides the same benefit as drinking 3-5 cups of green tea per day.

3. Protein Powder

Protein is important for fat burning. Eating plenty of protein helps you burn fat by boosting your body's metabolism and curbing your appetite. It can also help the body maintain muscle mass.
A study of 60 overweight and obese people found that a high-protein diet was twice as effective at burning fat as a moderate-protein diet. Protein can also curb appetite by increasing levels of satiety hormones such as GLP-1, CCK and PYY, and decreasing levels of the hunger hormone ghrelin.

In addition to using protein-rich foods, you can add protein powder to increase the amount of protein in your body. Options include whey, casein, egg, soy, hemp protein powder. However, you need to pay attention to choose protein supplements that are low in sugar and additives, especially when you want to lose weight.
At the same time, remember that calories consumed are important. You should only use protein supplements as a snack replacement or part of a meal (rather than adding to your diet). If you have trouble eating enough protein, eat about 25-30g of protein powder per day.
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4. Soluble fiber

There are 2 types of fiber including insoluble fiber and soluble fiber. Soluble fiber absorbs water in the digestive tract, forming a viscous gel-like substance. Soluble fiber can help burn fat by curbing appetite. That's because soluble fiber can increase levels of satiety hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin.
In addition, soluble fiber slows down the delivery of nutrients to the intestines. It takes longer for your body to digest and absorb nutrients, making you feel fuller for longer. In particular, soluble fiber also helps burn fat by reducing the number of calories you absorb from food.
You can get soluble fiber from food or supplement with glucomannan or psyllium husk extract.

5. Yohimbine

Yohimbine is a substance found in the bark of the tree Pausinystalia yohimbe - a tree distributed in Central and West Africa. It is commonly used as an aphrodisiac. Not only that, it also has fat-burning properties.
Yohimbine works on the principle of blocking alpha-2 adrenergic receptors. These receptors normally bind adrenaline to block its effects (including stimulating the body to burn fat). Because yohimbine blocks these receptors, it helps prolong the effects of adrenaline, promoting the breakdown of fats that fuel the body's activities.
A study in 20 soccer players found that taking 10mg of yohimbine twice a day helped them lose an average of 2.2% body fat over 3 weeks. Additionally, animal studies have also shown that yohimbine helps curb appetite. However, more research is needed on yohimbine before using it as a fat burner.

Besides, because yohimbine keeps adrenaline levels high, it can cause side effects like nausea, anxiety, panic attacks and high blood pressure. It may also interact with medications for blood pressure and depression. So, if you are taking medication for these conditions or are suffering from anxiety, you should not take yohimbine.
There is no magic pill that can completely solve your weight problem. However, there are many solutions that can help you burn more fat such as using the above natural burners, combined with a scientific diet and regular exercise.

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Reference source: healthline.com