Clean Eating and Fat Burners – Do Supplements Really Work?
If you have committed to a clean eating diet, you may be wondering if fat burning supplements are something that you should consider adding to your diet. It is important to realize that the impact of any supplement is going to be minimized unless you are eating clean. While there is no cure all for burning fat, there are a few things that research has shown can be helpful.
Conjugated Linoleic Acid (CLA)
CLA is naturally found in beef and dairy, but due to the amounts that you would have to eat to get enough supplementation is best. Evidence suggests that CLA can work in the body to diminish the number of fat cells. As an added health bonus, some evidence suggests that CLA can help increase bone mineral density.
Docosahexaenoic Acid (DHA)
Recent research has shown that when you have ample DHA in the body, weight loss diets are more effective. Most experts agree that this is thanks to lower levels of cortisol. Ideally, you want to get 600 mg of DHA a day.
Green Tea Extract
The key ingredients in green tea extract is catechin epigalocatechin gallate (EGCG) and caffeine. Studies show that they work together to improve fat utilization and burn fat. In one study, high protein dieters were pegged against those consuming only 10% of their calories as protein. Those on lower protein were able to lose as much weight as those on high protein, but only when they supplemented with green tea extract.
Capsinoids
Capsaicin is what give chili peppers and jalapenos their kick. Not only have they been shown to boost your metabolism but they may also help to reduce your appetite. However, many people do not tolerate capsaicin in high quantities. Luckily, capsinoids, which are tamer and easier to handle, were shown to help reduce belly fat in a 12 week study.
Remember, there are a lot of clean eating tips that can help you along the way, but the most important thing to remember is to stick to a diet of whole foods. Just like you can’t out train a bad diet, supplements aren’t going to help you lose weight with an unhealthy diet.