6 Best Natural Fat Burners According to Science

Caffeine

While this may be a staple of many people’s diets in the form of coffee and tea, it’s also been proven to increase metabolic rate [2].

It does this by initiating a state of thermogenesis.

A thermogenic will heat up your body, which requires energy. This additional energy usage means more calories burned and a higher metabolic rate.

A review of studies has shown this can help to increase your metabolism by up to 16% after just 2 hours [3]. Another study found that caffeine can heighten overall energy expenditure by around 150 calories [4].

It’s also been proven to increase fat oxidization, which means your body draws on fat for fuel over carbohydrates [5]. Therefore, the extra calories you’re burning via thermogenesis can use fat directly as a source of energy.

Putting in a better performance in the gym can also help to enhance your ability to lose weight, and caffeine has been shown to increase physical energy, along with boosting your strength output by stimulating your central nervous system [6].

This makes it a common ingredient in both fat burners and pre-workout supplements.

You’ll often find the stimulant present as caffeine anhydrous in a supplement stack. This is a dehydrated, more concentrated form of the ingredient, which has been proven to have a greater ergogenic effect on the body than simply using caffeine from coffee [7].

Green tea

While being a very popular hot drink, this is also one of the most highly researched natural fat burners and has been shown to take a two-pronged approach to removing unwanted fat.

First and foremost, it contains caffeine which, as we know from above, can increase your energy burn and improve targeted fat loss [3].

On top of that, green tea also contains antioxidants called ECGC’s, which are a type of catechin. These can improve your metabolism and increase fat burning during exercise by up to 17% [8].

The combination of caffeine and catechins makes this natural fat burner one of the most popular choices for weight loss supplements.

When compared to a placebo in a study, a combination of green tea extract and caffeine helped participants burn an average of 16% more fat [9].

You’ll often find it in the form of green tea extract, which offers a more concentrated form of the ingredient.

Glucomannan

Unlike the natural thermogenic fat burners we’ve seen above, this doesn’t have a direct impact on your metabolism or calorie burn. Instead it helps you to control cravings, suppress appetite and reduce your portion sizes [10] all of which can support a low-calorie diet.

This is a soluble fiber which expands into a gel-like substance when it hits your stomach. It’s made up of incredibly complex carbohydrates that can’t be broken down or absorbed by your body.

When it expands it sits in the stomach, making you feel fuller and reducing your cravings [11].

When compared to a placebo and other appetite suppressants, those who supplemented with glucomannan for five weeks benefitted from the highest weight loss results [12].

This soluble fiber helps you to curb your appetite and consume less calories, which is essential to increasing fat burn.

[Related Article: Glucomannan Explained – What is it and How Does it Work?]

Cayenne Pepper

Cayenne pepper contains bio-active alkaloids called capsaicin that cause the sensation of pain and heat you feel when you eat something hot.

Aside from being spicy, this compound also comes with other benefits. As a thermogenic, it raises your body temperature to burn additional calories.

When compared to a placebo in a study, researchers found that those who took cayenne pepper experienced a much higher calorie burn after consumption [13].

What’s more, this ingredient has been shown to possess appetite suppressing qualities and can help your body target fat for energy [14]. In a study, scientists found that fat oxidization is higher for up to 24 hours after consuming [15].

In the same study, researchers also concluded that when in a negative energy balance, cayenne pepper had the ability to boost fat loss results [15].

Protein

This may not be the most obvious natural fat burner, but protein can have a huge impact on weight loss and body composition management.

Protein helps to maintain and promote muscle and the more muscle you have on your frame the more fat you can burn [16].

This was proven in a study of 60 people. This research found that those who enjoyed a high protein diet were almost twice as effective at burning fat than those who were given a moderate protein diet [17].

What’s more, protein has been shown to increase satiety, or the feeling of fullness, which has been linked to lower bodyfat content [18]. If you feel fuller, you’re less likely to snack between meals and compromise your diet.

[Related Article: What is Whey Protein and Do You Need it?]

Fat burner stacks

Many companies seek to combine the abilities of these natural fat burners to create a stronger, more effective product.

They often use a range of thermogenic ingredients like caffeine, cayenne pepper and green tea to heighten metabolism, then use the likes of glucomannan to help control appetite and portion control.

They claim that, by combining the effects of these natural fat burners they can provide a more powerful fat burner.

While completely natural fat burners are available, they’re not always the rule when it comes to supplements. Many manufacturers create their formulas with unsafe synthetic ingredients, or use proprietary blends so they don’t have to disclose what they’re adding to their mix.

These are generally dangerous, and a completely natural fat burner is often a much safe, more reliable option if you do decide to opt for a stack.

[Related Article: The Best Fat Burners for Women]