This is how fat burners work (or don’t work)

Many people feel the urge to drop off quite a few pounds they think are unnecessary this winter.

According to Viktória Angyal, a dietitian and sports dietician at the Sports Medicine Center, it is worth using caution with so-called fat burners and consciously building a weight loss program.

What do you know about the best known fat burners?

L-carnitine

Although many products promise the “fat-burning” effect of L-carnitine, it should be noted that no research has ever been able to provide credible evidence for this effect in mixed-diet adults.
L-Carnitine is actually an amino acid that plays an important role in the transport of fatty acids. The alleged fat-burning effect is explained by many to be that because carnitine a fatty acid transport system creator, thus, the energy in fats can only be used through it, so the required to convert fat into energy. So, by increasing the amount, you can reduce your high blood fat level more effectively, the ads say.
However, L-carnitine can indeed have a positive effect: on the one hand, it helps to regenerate after weight training, as it reduces micro-injuries, and on the other hand, in endurance sports, together with other substances (eg caffeine and / or carbohydrates) it can significantly improve sports performance. In this sense, it can therefore indirectly contribute to the reduction of body fat (although not without a weight-loss diet tailored to the individual), but primarily only by improving the effect of increased physical performance. The beneficial effect on body composition has not been proven, in the case of a dietary supplement of 3 grams or more, side effects such as nausea, vomiting, abdominal cramps, diarrhea, and high consumption of L-carnitine can also cause fishy odor. In English: in the absence of exercise and proper diet, L-carnitine will not thaw pounds either.

Photo: 123rf.com

CLA (conjugated linoleic acid)

CLA, or conjugated linoleic acid, is found primarily in dairy products, although it is also found in smaller amounts in meat, eggs, and vegetable oils. This means that we also take this substance naturally in the mixed diet, on average 150-200 mg per day.
However, CLA is also the active ingredient in many dietary supplements called “fat burners,” and although it has been shown to reduce body fat in animal experiments in general, not all results have shown a similar effect on human body composition. Although the research is promising, the picture formed is not yet uniform, and we have little information about the possible side effects. Other types of effects of CLA are also being investigated, the most significant of which is the anti-cancer effect, for which encouraging results are being obtained, but also time and further research is needed to confirm this.

Pyruvate

Pyruvate (or pyruvate) is actually an acid residue of red tartaric acid, egy is a substance found in all our cells that is formed during the breakdown of proteins and carbohydrates and then participates in energy-producing processes. There are a number of positive properties advertised about this substance, such as increasing energy levels for training, activating metabolism, reducing hunger, or a strong natural fat burner. However, it must be clear that very few pyruvate-related clinical trials have been reported in the literature, both of poor design and design, involving a small number of individuals, so all that can be said is that the data thus obtained cannot be generalized to the entire population. However, it is interesting that as recommended by the U.S. National Institutes of Health, a 50% solution of red tartaric acid when applied externally (and not in tablet form!) relieves visible signs of skin aging, reduces wrinkles, and reduces dark spots caused by the sun.

workout

Photo: pixabay.com

Then how can we give up the surplus?

  • There is only one general golden rule when it comes to weight loss: the energy you take in should be less than the energy you use. Within this, it is up to each individual to decide which method is most effective, as, for example, an athlete cannot be subjected to the same drastic withdrawal as a passive, obese person, as it can lead to performance impairment. In the latter case, however, movement is one whose construction requires great care and should only be gradually incorporated into the lifestyle. It is also important to choose the right dietary strategy. In the case of competitive athletes, all this must be adapted to the goal, as it is often difficult to achieve performance gains in parallel with weight loss, emphasizes A.Viktória ngyal, dietitian and sports dietician at the Sports Medicine Center. – As far as nutrition is concerned, there have been a lot of trendy weight loss programs coming up lately. Low-carbohydrate diets are the most popular, leading to weight loss, especially in the short term, but can also contribute to a number of health problems (eg gastrointestinal diseases, inflammation, hormonal imbalances, carbohydrate metabolism disorders).

Did you think an active lifestyle was one of the best ways to relieve the stress you accumulated during your work day?

Psychology of exercise

The optimal weight – loss diet is always personalized, takes into account the goals, possible underlying diseases, strives for safe, lasting weight loss and, last but not least, the short – and long – term professional goals of the athletes.


Source: Napidoktor by napidoktor.hu.

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