Fat burning miracles?

Assalamualaikum readers

Hye-II~ Today I want to share a scientific articles about health.

What is a ‘fat burner’?

A fat burner is a substance that is claimed to increase energy expenditure, make you lose weight, or somehow promote fat breakdown.  Many fat-burning supplements combine several ingredients, claimed to work in concert.  Is there such a thing as a fat burner?  The article examines some of the most popular such miracles, and Dr Alaya willll discuss just a few of those. =)

Fat burners on the market

Caffeine

Ha! The ultimate functional ingredient, caffeine appears naturally in coffee, tea and cocoa and is also added to many foods and drinks.  Anyone who drinks coffee knows that coffee does have active ingredients that increase alertness – that’s why I love my morning cup before going to the class!  It makes loose dreamy words stick into lucid sentences.  But does it increase energy expenditure and promote weight loss? 

A few studies showed that high doses of caffeine increased metabolic rate, however, longer-term studies tracking dieters taking caffeine or placebo showed caffeine performing no better than the dummy pill.  Overall, the authors conclude:

“Caffeine on its own has not been shown to be effective in reducing body weight and if caffeine increases fat metabolism, the effects are generally small”

Carnitine

Carnitine, which occurs naturally in meat, and is produced by our own liver and kidneys, is claimed to improve fat metabolism and increase muscle mass.

Most of the carnitine in our body is in our muscles, and our muscle takes up carnitine from our blood against a huge concentration gradient (sorry for the flashback to high school chemistry, but it’s needed in order to understand how little sense this makes).  Studies have shown that the enzyme that is responsible for transferring carnitine into the muscle is at maximum capacity, and therefore ingesting extra carnitine doesn’t raise muscle carnitine at all.

The only way in which muscle carnitine could be elevated was by increasing blood levels of both carnitine and insulin at the same time – by insulin intravenous drip or very large amounts of ingested sugar.  This impractical scenario is quite counterproductive from the weight-loss point of view.

Carnitine supplementation for weight-loss just doesn’t make sense! =.="

Tea

Tea contains catechins, which are thought to stimulate fat metabolism.  Green tea, which is non-oxidized and non-fermented tea leaves, has especially high levels of catechins, the most interesting of which is EGCG (epigallocatechin 3-gallate).  The authors review the green-tea weight burning studies and find them inconclusive:

“Green tea has the potential to increase fat metabolism at rest, also during exercise, and may help to lose body fat and body weight.  As with caffeine, the effects appear to be relatively small…”

Chromium

Chromium is added to many “functional” foods and drinks (Vitamin Water, Fuze) and is sold as part of many supplements as a fat burner and muscle builder.  Chromium occurs naturally in broccoli, mushrooms, brewer’s yeast, wheat germ and other foods, and was reported to increase lean body mass during exercise.

The excitement was dampened by further, better studies that found chromium had no effect – overall, the majority of studies find it useless – and the authors also caution that a few studies on cell cultures found chromium can cause chromosomal damage.

P.S. The best way is........exercise is it? =P

credit to Dr Ayala

---

Thanks For Reading. Get me your feedback[s] below. :)

---