In the United States alone, we spend more than $2 billion on weight loss annually, yet we're still failing. While some of this goes to healthier options like gym memberships, it also goes to supplements like fat burners in drinks. But do these really work? If they do, what are the benefits?
Do fat burners actually "burn" fat?
The most triggering question every health guru has been wondering about is whether fat burners practically burn fat, or is it just a trend. The first and most important thing to keep in mind is that just taking fat burners itself will not have any fat-burning effect on your body. Instead, fat burners are made up of different components which work together to help aid in weight loss — but are most effective when combined with a proper diet and exercise.
Energy boosters
Fat burners are appealing for their apparent intention — to burn fat. However, they also have several other benefits that play a role in fat loss. Popular ingredients often found in fat burners include green tea, and other caffeine products. These ingredients are all energy boosters that increase metabolism and boost energy for workouts, resulting in burning more daily calories.
Curbing your appetite
Supplements can also be beneficial as appetite suppressants for those struggling with dieting and portion control. The International Sports Sciences Association states, “When you aren’t fighting food cravings, it’s easier to make healthier choices. It’s also easier to limit portion sizes.” While this doesn’t help burn fat directly, it can still help decrease weight over time.
Do fat-burning drinks work?
There is a never-ending list of options to choose from when it comes to fad diets, cleanses, and detoxes. Some are more successful in burning fat, leading to weight loss. Others are just hype — often a trend or celebrity-proclaimed diet that is unsubstantiated, thus unsafe to practice. The Master Cleanse, for example, has been promoted as a cleanser for toxins and a fat burner is very unsafe. This concoction combines water, cayenne pepper, pure maple syrup, and lemon juice to promote weight loss. However, this is all you consume — for at least 10 days. So while the individual ingredients are healthy, this is the perfect example of why it’s crucial to look at the overall picture before committing to a ‘fat-burning’ drink.
Shot of apple cider vinegar
Apple cider vinegar (ACV) has been massively trending over the last several years for its wide variety of health benefits, including decreasing blood sugar levels, improving cholesterol, and promoting weight loss (an excellent fat burner). Researchers conducted a 2009 study of 175 people to learn the correlation between apple cider vinegar and weight loss. Participants consumed 0, 1, or 2 tablespoons of vinegar each day. After the three-month study, they concluded that those who consumed vinegar experienced an average weight loss of between 2to4 pounds and had lower triglyceride levels than those who drank no vinegar.
Ginger lemon water
Combining fresh ginger and lemon juice is one of the healthiest beverages for building immunity while simultaneously battling pain and weight loss. In addition, this elixir suppresses appetite and reduces insulin resistance, reducing the overall amount of fat in our bodies. A study showed that ginger consumption significantly decreased glucose, cholesterol, triglycerides, free fatty acids, low-density lipoproteins (LDL), and very low-density lipoproteins (VLDL). At the same time, it raised high-density lipoproteins (HDL) in the serum of rats with diabetes or fed with a high-fat diet.
Green tea and green tea extracts
Many health drinks include green tea or green tea extracts, which contain catechist (natural antioxidants that prevent cell damage). This plays a significant role in weight loss, specifically fat loss — especially belly fat. A study of 126 obese subjects placed participants into two groups: one received green tea beverages without catechist (placebo), and the other received a low or high content of catechist with a galley's moiety. Participants consumed 500mL of green tea at mealtimes for 12 weeks (during the meal with the highest fat content). After 12 weeks, results showed that the low- and high-dose control groups had significant reductions in visceral and subcutaneous fat areas compared to the control group. Catechist can also be found in Kombucha, making it another excellent choice for fat burning.
Whey protein drinks
Whey protein isn’t just for bulking up and staying full longer. It is also highly beneficial in helping to increase fat loss while simultaneously preserving lean muscle mass. Those who lift weights particularly like to go with whey protein, as they’re trying to gain muscle while burning fat. Whey also contains leucine, an amino acid that plays a vital role in muscle protein synthesis. So while it helps build muscle, it aids in burning calories and stimulates fat burning. Leucine can be found in several products, including milk and spirulina.
Other drinks that promote fat burn
While most fat-burning drinks (homemade or store-bought) are of high quality and nutritious, it’s always a good idea to double-check the label for high sugar levels or unwanted ingredients, including artificial flavors, colors, or preservatives. Combining fat-burning drinks with a healthy diet and moderate exercise can result in substantial fat (and weight) loss while maintaining healthy, lean muscle mass. Most fat-burning beverages are safe to consume in moderation, but always pair them with a nutritious diet and talk to your doctor to ensure they won’t interfere with any medications.
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