IN BIOLOGICAL terms, the loss of fat is a simple concept. Fat is stored in fat cells, or apidocytes. Successful fat loss depends on minimising the size of these cells. To reduce them in size, you must empty them of their fat content.
While going on a rigorous weight-cutting diet, keeping the body well hydrated and maximising the calorie burn with optimum protein intake is a good start, it’s important to remember that many of the high-calorie foods you cut initially also contain useful nutrients and elements. That’s where dietary supplements come in.
But supplements don’t always work particularly well in isolation. So what you’re looking for is a synergistic blend of supplements that not only releases fat but also burns calories, transports released fats in significant quantities to the fat-burning centers, decreases the amount of fat your body can store, and activates the genes associated with the burning of fat.
This synergy is vital. If you consume only a fat-release supplement such as caffeine, the best this may achieve is a release of fat from the cells. It has to be converted, eliminated and prevented from occurring—that’s only achieved through a blend of supplements.
So here is a blend of five common supplements that will help you to stay on top of your fat loss goals.
STOP thinking of caffeine as coffee, and start thinking of it as a supplement that blitzes calories, but also releases an amount of fat from the apidocytes.
On coffee, the research of recent years has tipped the balance in favour of coffee, away from earlier research claiming it was bad for the health.
And as a supplement, caffeine’s beneficial properties are well documented. For instance, the Journal of Applied Psychology found that athletes who combined caffeine with carbs after a heavy workout had 66 percent more of the ‘muscle fuel’ glycogen in their muscles than those who took only carbs.
The Mayo Clinic and the European Food Safety Authority advises that up to 400mg of caffeine per day appears to be safe for most healthy adults, and single doses of 200mg are fine, especially if you are exercising directly afterwards.
IF YOU like chili peppers, then good news! Capsaicin is the molecule that’s found in hot peppers, such as cayenne peppers, which makes them spicy hot.
With antioxidants that help to protect the system from free radicals, and painkilling properties, a quantity of capsaicin effectively blends with the caffein to help ensure that the fat released is burnt into energy.
It’s important to remember to find the ideal dosage. Too much capsaicin can irritate your digestive tract. Capsaicin or cayenne pepper supplements can be consumed at 1-2g dosages three times a day, although take them immediately before or with meals.
CARNITINE, derived from an amino acid is found in nearly all cells of the body. Composed of a number of compounds including L-carnitine, acetyl-L-carinitine and propionyl-L-carnitine, it transports long-chain fatty acids into the mitochndria, where it is oxidised or burnt into energy.
A dosage of 1-3g of carnitine compounds can be taken two to three times per day with meals, with two dosages strategically allotted to your pre- and post-workout meals.
4. CLA (CONJUGATED LINOLEIC ACID)
A DERIVATIVE of linoleic acid found in dairy products and beef, CLA is available in dietary supplements as a triacylglycerol or as a free fatty acid.
Research confirms that CLA has only minor adverse impacts on the gastrointestinal system. And in the US, year-long trials have found that as a triacylglycerol or a free fatty acid, CLA reduced body mass by 7-8 percent, and increased lean body mass.
The recommended dose of CLA is 1-3g with meals, three times per day.
5. FISH OIL
DIETARY supplements, like food and any other element introduced into the body, are bound to have an impact on the fundamental building blocks of life.
We’ve already flagged fish oil, with its store of omega-3 acids, as a fundamental supplement in a weight loss programme.
Research indicates also that fish oil is a particularly effective activator of the genes involved in fat burning. Recommended dose is 2-3g, three times daily, with meals.