What works, what doesn’t and what to look for

 Fat-loss supplements may help burn fat, block fat storage, control caloric intake and suppress hunger, among other things. But what they can’t do is transform your body from fat to fit all by themselves. They need your help.

The use of fat-loss supplements must be combined with an effective fat-loss nutrition plan and consistent exercise in order to help you attain the lasting fat loss you desire. Think of fat-loss supplements as an “octane booster.” You know that adding an octane booster to the gas in your car will make it go faster and perform more efficiently. But what good is it without the car? And what good is the car without gas? Only when you first have the car, and gas in the car, does the octane booster optimize your car’s performance. And by starting out with a solid nutrition plan and exercise regimen, fat-loss supplements can, and will, help optimize your fat-loss performance.

But not every fat-loss supplement works. Even those touted as “miracle fat-loss cures” (especially those) can either lend no help to your fat-loss endeavors, or may hinder them or worse yet, pose some sort of health risk.

This chapter examines the good, the bad and the equivocal ugly fat-loss supplements out there, giving you guidance on what to take, what to avoid and what to keep an eye on. 

How Fat-Loss Supplements Work

 In order to understand how the good fat-loss supplements actually do work, it’s necessary to first get a feel for the basic metabolic mechanisms of fat loss. Now, don’t panic; this isn’t going to be all that complicated. As a matter of fact, it starts out so simple it’s almost insulting. To lose fat you have to burn more fat than you store.

But now let’s ask the obvious question. How can you influence your metabolism in a way that leads to less fat storage and more fat burning? Now it gets interesting. Now we get down to the crux of the matter.
First let’s look at how to decrease fat storage. There are three main mechanisms by which fat storage can be reduced:

• Absorb fewer calories than you burn each day. This puts you in a negative calorie balance. Meaning there are simply no extra calories available to be stored as fat.

• Keep your blood sugar level low to moderate, avoiding large spikes. Consistently high, or regularly spiking, blood sugar levels induce your body to convert blood sugar to fat and store it in fat cells.

• Block the entry of new fat into fat cells at the cellular level, thereby decreasing the amount of fat deposited, even though there may be a surplus of fat or carbs floating around in your blood stream.

There are a variety of ways to help achieve each of these goals. Some are dietary (as mentioned in the last chapter) and some are through the use of supplements. We’ll discuss these in detail shortly.

Next, how can you increase the amount of fat you burn each day? There are two main mechanisms here:

• Increase the overall number of calories you burn each day. Fat stores will naturally be used to fuel a portion of this increase in caloric expenditure–thus increasing the total amount of fat you burn each day.

• Increase the ratio of fat fuel used to meet your overall daily caloric expenditure. By increasing the proportion of fat (versus carbohydrates and proteins) used to supply your daily calorie needs, even if your overall caloric expenditure doesn’t increase, the amount of fat burned each day will.

It’s important to note that exercise is really the best way to achieve both of these goals; however, the use of specific supplements in conjunction with exercise can help catapult you more efficiently into a fat-burning zone. So let’s take a look at which supplements those are and how they work:

Supplements That Work

Caffeine

What it is:

It’s the “buzz” in your morning cup of Joe. More technically it is a pharmacologically active compound that belongs to a group of nutrients called methylxanthines. It is found in abundance in coffee, tea, cocoa seed and kola nut. A typical cup of coffee contains about 100 milligrams of caffeine per cup, while tea contains about 50 milligrams and a soda has about 35 milligrams.

How it works:

Caffeine has a number of physiological effects when it comes to fat loss. Two of these effects appear to be the driving force behind caffeine’s ability to help you lose fat. First of all, caffeine has the ability to increase resting energy expenditure. This is the number of calories you burn each day just sitting on the couch. A typical increase in REE from caffeine consumption is about 7 percent to 15 percent; however, different people do respond differently. For instance, as unfair as this is going to sound, lean people seem to experience a greater increase than overweight people. People who are quite fit and exercise regularly appear to get the greatest benefit in terms of calorie burning enhancement. The cool thing about this is that caffeine can be a potent weapon in your fat loss arsenal as you work to lose those last (and hardest) 5 to 10 pounds.

Next, caffeine stimulates the breakdown and release of fat from fat cells. This is known as lipolysis. By releasing fat from fat cells, caffeine helps to tip the scales of fuel utilization in your body away from carbs and protein and towards fat.

Both of these physiological effects are mediated by caffeine’s ability to bind to a specific receptor site in your body that stimulates the release of a hormone called norepinephrine. Norepinephrine belongs to a class of compounds called catecholamines. These catecholamines orchestrate dozens of vital metabolic functions. Norepinephrine specifically acts directly upon the central nervous system (CNS)—causing the increase in REE—and upon the fat cell itself, stimulating lipolysis. And it is the combination of this dual effect of norepinephrine that makes caffeine such a potent fat-fighting compound.

What to look for:

The form you choose to consume your caffeine in isn’t really all that important. Many of the studies performed have used pure caffeine in capsule or tablet form; however, one study used a highly caffeinated beverage, equivalent to about three cups of coffee. Researchers found that the beverage induced about a 12 percent increase in REE, as well as a significant increase in fat burning. Interestingly, researchers used both lean and obese subjects in this study, and found that both increased their energy expenditure to a similar degree, but the lean folks burned more fat.
 So feel free to use whatever form of caffeine you find convenient—they’ll all work.

Recommended use:

It takes a pretty hefty dose of caffeine to create the metabolic effects mentioned above—200 to 300 milligrams seem to be the threshold. If you’re not used to consuming caffeine, this level could be a bit tough on the nerves. Try starting with 100 milligrams, two times per day and working your way up to 200 milligrams. If you are a current user, start with 200 milligrams and work your way up to 300 milligrams.

Timing of your caffeine intake is actually quite important. You want to take advantage of its fat-releasing effects by immediately burning the fat it releases. If you don’t, all that fat floating around in your blood stream will more than likely find its way back to your love handles or thighs. So, the best time to take your two doses is the very first thing in the morning, at least 30 minutes before eating any food, and 30 to 45 minutes prior to your workouts. By doing so, you can burn up the released fat as fuel, avoiding the problem of re-deposition.

Another advantage of pre-exercise caffeination is that it has been proven to enhance endurance and overall athletic performance. By shifting your fuel usage to fat, it spares valuable glycogen stores, allowing for more intense aerobic performance over a longer period of time. 

Calcium and Dairy Products

How they work:

As unlikely as it may seem, dairy products rich in calcium seem to help reduce body fat. Recent research has linked a greater consumption of dairy products with reduced weight gain and increased fat loss. Most of the research thus far has been epidemiological, meaning that they are not “controlled” studies, but studies looking at the correlation between overall dairy intake in a population as it relates to the level of body fat in members of that population. For instance, in adult women, calcium intake (mostly in the form of dairy) greater than 1,000 milligrams per day is associated with about a 30 percent lower level of body fat than in women who consume less than 600 milligrams per day. And in 2- to 5-year-old kids, greater intakes of calcium were strongly correlated with a significantly lower body fat mass by the time they were 6 years old.

To help confirm these epidemiological findings, in 2002 researchers performed a controlled study in which they placed obese subjects on a reduced-calorie diet; however, one-third of the subjects received 800 milligrams of calcium per day as a supplement, one-third consumed 1,300 milligrams of calcium from low-fat dairy sources and one-third received a placebo. The results were really quite astounding. Over the course of the study, subjects in the placebo group lost an average of 6.4 percent of their body weight, while those in the supplement group lost 26 percent, and the dairy group lost substantially more body weight. And in the supplement and dairy groups 50 percent and 66 percent respectively of the fat was lost from the abdominal area. Good news for those of you looking for six pack abs.

It appears that calcium affects fat loss by influencing certain hormones involved in fat metabolism. Diets low in calcium tend to increase the level of hormones that create fat storage. By supplementing with calcium these hormones can be suppressed, thus decreasing fat deposition. One of the researchers in the study mentioned above summed up calcium’s effects on fat loss as follows: “High-calcium diets attenuate adipocyte lipid (fat) accretion and weight gain during periods of over-consumption of an energy-dense diet, and to increase lipolysis and preserve thermogenesis during caloric restriction, thereby markedly accelerating weight loss.”

So calcium actually seems to help you avoid weight gain during over-indulgence and accelerate fat loss when on a diet. 

What to look for:

Even though most of the studies performed have used dairy sources of calcium, as you can see from the study above, supplemental calcium seems to work as well—albeit maybe not quite as well. This may be due to the presence of other bioactive compounds in dairy products that support the effects of calcium. If you choose to use dairy foods to obtain your calcium intake make sure to use non-fat or low-fat sources. That means that cheese is out, and skim milk is your best bet, with 302 milligrams of calcium per cup.

If you choose to use a supplement, be cognizant of the type of calcium used in the supplement. The most common form of calcium found in supplements is calcium carbonate. This is a very low-quality form and is poorly absorbed. Look for milk calcium, calcium citrate or calcium malate instead. They are all well absorbed.

Also, look for a product that includes vitamin D. This helps further enhance absorption and utilization of the calcium. 

Recommended use:

Shoot for an intake of 1,000 to 1,300 milligrams per day, taken in two to three doses. If using a calcium supplement it is best to take it with food.

Food Sources of Calcium

The following is a list of easy to consume foods and drinks that contain moderate to high amounts of calcium.

1. 8 ounces of skim milk (302 milligrams)
2. 8 ounces low-fat plain yogurt (274 milligrams)
3. Half cup of part-skim ricotta cheese (337 milligrams)
4. Half cup of low-fat cottage cheese (69 milligrams)
5. Orange juice, calcium-fortified (300 milligrams)
6. Boiled artichoke (135 milligrams)
7. Half cup of broccoli (47 milligrams)
8. Navy beans (61 milligrams)
9. Sesame seeds (88 milligrams)
10. Sardines, with bones (242 milligrams)

Green Tea

What it is:

Green tea is pretty much exactly that—tea that is green. It’s the stuff they serve you in the little porcelain pot in fine Chinese restaurants. It’s green both due to the type of tea plant it comes from, and because it is harvested early, before it matures completely. Green tea has been used for centuries by the Chinese and other Eastern cultures, and has been assigned the ability to increase mental awareness, improve digestion and regulate body temperature. And more recently its been touted for its antioxidant and anti-carcinogenic properties, as well as its fat-fighting tendencies.

How it works:

Green tea contains a multitude of bioactive compounds called phytochemicals. The specific category of phytochemicals that have to do with fat loss are called catechin flavonoids. And it’s one of these flavonoids in particular, called epigallocatechin gallate (EGCG) that has received the most attention from researchers. It has recently been discovered that EGCG has the unique ability to enhance thermogenesis (the burning of calories in the body) by inhibiting the enzyme that breaks down catecholamines.

Remember from above that caffeine affects fat burning by stimulating catecholamine (norepinephrine) release. EGCG works the same way, just from a different angle. While caffeine increases norepinephrine levels by stimulating its production, EGCG increases blood levels of norepinephrine and other active catecholamines by slowing their breakdown and clearance from the body.

Research has shown that on its own, EGCG increases calorie and fat burning to a very modest degree. But when combined with caffeine, the thermogenic effect is about 200 percent greater.
Another recent study investigated the effect of green tea extract on energy expenditure and fat oxidation in three groups of overweight young men. Group 1 consumed a green tea extract containing caffeine and EGCG; Group 2 consumed just caffeine; and Group 3 consumed a placebo. The researchers reported that the green tea extract increased 24-hour energy expenditure by 4 percent and fat burning was 10 percent higher compared to the placebo group. While this may not sound like a huge increase, every little bit helps in the fight against fat.

What to look for:

All green teas are not created equal. Simply drinking a few cups of brewed green tea is great, but the level of EGCG in different teas will vary widely and you would have to drink a lot of tea to get the dose of EGCG used in most studies. Look for a supplement containing an extract of green tea standardized for EGCG content.

Recommended use:

The dose found in the research to increase energy expenditure is 270 milligrams of EGCG taken three times per day. Try a supplement containing at least 500 milligrams of a green tea extract, standardized for EGCG, taken two to three times per day. Shoot for a total of 750 milligrams of EGCG per day.

Conjugated Linoleic Acid (CLA)

What it is:

CLA is a very specific fatty acid from the essential omega-6 family of fats. It is found in fairly large concentrations in beef and fatty dairy products. And because many of us tend to avoid consistent consumption of these foods, our dietary intake of CLA is usually quite low. While a specific required intake level has not yet been established, CLA is one of the essential fatty acids and has been shown to have numerous positive biological effects. These include the reduction of body fat storage, an increase in lean mass and protection against cardiovascular disease and many types of cancer. In fact, in 1996, the National Academy of Sciences stated that CLA is the only fatty acid shown unequivocally to inhibit cancer growth in experimental animals. So it is clear that CLA is essential for optimal health and a fit physique.

How it works:

As mentioned above, CLA has been shown to help increase lean mass and reduce body fat storage. Both of these effects will ultimately help you lose body fat—the increase in lean mass is caused by stimulating greater calorie and fat burning—and the reduction of fat storage by tipping the scales toward lipolysis. The mechanism by which CLA helps increase lean mass isn’t well understood. But it appears to reduce fat storage by regulating several enzymes involved in fat metabolism.

There are about a dozen studies investigating CLA’s effect on body composition in humans. And many of them have produced some impressive results. One study for example tested four different levels of CLA supplementation—1.7grams, grams, 5.1 grams and 6.8 grams per day. The study was 12 weeks long and included no exercise component or dietary controls. Results showed that the groups taking 3.4 grams and 6.8 grams of CLA experienced a significant reduction in body fat compared to the placebo group. Interestingly there was no greater fat loss with 6.8 grams versus 3.4 grams.

In another study, subjects consuming just 1.4 grams of CLA per day for 12 weeks reported a 4 percent decrease in body fat.56 That’s 1.6 pounds of pure fat loss in a 200-pound person with 20 percent body fat. Not bad for just popping a few grams of essential fats.

What to look for:

There are two forms of CLA. Their technical names are cis-9,trans-11 and trans-10,cis-12. Suffice it to say, they are significantly distinct enough to posses different biological actions. And research suggests that optimally you want to use a product that contains both 9-11 and 10-12, with the ratio fairly heavily weighted toward the 9-11. The reason is that a couple of studies suggest that the pure 10-12 form may not be very effective and may even result in the development of insulin resistance. While taking a mixture of the two has been proven effective and produced no insulin resistance issues.

Recommended use:

Most researchers have used dosage levels in the range of 1.5 to 6 grams per day.  You may want to divide this into two to three servings per day. Try 1.5 grams of CLA two to three times per day.

Cayenne Pepper (capsaicin)
 
What it is:

You all have heard of cayenne pepper, right? Well, this very same common spice is proving to be a hot little number in fat-loss supplementation. This particular pepper contains a compound called capsaicin. This is the stuff that makes this hot pepper hot. It is concentrated mainly in the seeds and membrane of the pepper. And besides its fat-loss effects, it has been studied for and used widely as a topical pain reliever.

How it works:

There are two mechanisms by which researchers believe capsaicin helps to fight fat: First, an abundance of animal research has demonstrated that it has the ability to stimulate fat breakdown (lipolysis) from fat cells, and to increase fat oxidation (the actual burning of the released fat). Secondly, capsaicin appears to cause a feeling of fullness by stimulating appetite control centers in the brain. By creating a feeling of fullness, capsaicin decreases the sensations of hunger, consequently decreasing caloric intake.

A series of studies performed recently in humans tested the effects of capsaicin on appetite, energy intake, energy expenditure and fat oxidation. In these studies, subjects consumed appetizers with or without hot red peppers. Depending on the study, the subjects consumed 3 grams to 10 grams of hot red pepper in the appetizers, which were consumed with breakfast or right before lunch or dinner. The researchers then let them eat whatever they wanted to, but measured the amount of food they consumed. The researchers found that when people had hot red pepper in their appetizers, they ate considerably less food at the next meal; furthermore, they experienced an increase in energy metabolism and fat oxidation.

What to look for:

Try to find a supplement containing a cayenne pepper extract that is standardized for either capsaicin or for Scoville Heat Units (SHU). SHU is a measure of the amount of heat producing nutrients found in the product. This is basically capsaicin. Find a product that contains about 50 milligrams of capsaicin or 100,000 SHU per serving.

Recommended use:

Because a portion of capsaicin’s effect is on appetite, it is best to take your doses before your two largest meals of the day. And it is best to take 30 to 60 minutes prior to your meal, as some research suggests that taking it directly with your meal is ineffective. So, take one dose of 50 milligrams of capsaicin, 30 to 60 minutes prior to your two largest meals of the day.

Banaba Leaf

What it is:

Banaba is a native plant of the Philippines. It is used as a folk medicine there among diabetics to help them control their blood sugar levels. The extract of the banaba leaf contains a variety of active compounds. The one researchers have become most interested in is called corosolic acid. This chemical appears to have insulin-like properties.

How it works:

As mentioned earlier, one of the main objectives of any fat-loss plan is to maintain a consistently low to moderate blood sugar level. By doing so, you can avoid forcing your body to convert blood sugar into fat for storage. And at the same time allow your body to draw on fat stores for use as fuel. Well, corosolic acid from the banaba leaf helps you do just that.

Animal research shows that it helps to improve the entry of blood sugar into cells in the body, thereby helping to keep blood sugar levels low and consistent. One study even measured the effects of this blood sugar modulation on body fat loss. It was found that 12 weeks of supplementation lowered both body weight and body fat significantly. And it did this without affecting the amount of food the animal actually consumed.

One human study measured the effects of an extract of banaba standardized for 1 percent corosolic acid on blood glucose levels in diabetics. It was found that a daily dosage of both 32 milligrams and 48 milligrams for two weeks significantly lowered blood glucose levels in all subjects.

What to look for:

Definitely look for an extract of banaba standardized for 1 percent corosolic acid. “Glucosol” or “GlucoTrim” are the trade names of the ingredient upon which the actual research has been performed. Also, the research shows that the product is 50 percent more effective in a soft-gel capsule form rather than as an encapsulated powder.

Recommended use:

Research data suggests that while both 32 milligrams and 48 milligrams of corosolic acid per day are effective, 48 milligrams is significantly more so. So, if you know that you have trouble controlling your blood sugar levels, shoot for a daily dose of 48 milligrams in soft-gel form, divided into two to three servings per day.

Supplements That Might Work (Stay Tuned for More Research)

Phaseolamin

What it is:

Phaseolamin is an extract from white kidney beans. Scientists have known that phaseolamin inhibits alpha-amylase (the enzyme that breaks down starches in your stomach) for some time, but until recently commercial products containing phaseolamin were too weak to work in the body. The new phaseolamin products are 30 to 40 times more concentrated than previous commercial preparations.

How it works:

Phaseolamin partially inhibits the body's production of alpha-amylase, a starch-digesting enzyme found in the gut. In doing so it decreases the efficiency with which your body can break down complex starches into simple sugars, namely glucose. And in order for starches to be absorbed into your system, they must first be reduced to glucose; thus, if you take a dose of phaseolamin before a starchy meal, a portion of the starch eaten simply passes through the digestive system without being digested or absorbed. Some research supports the concept that up to 66 percent of starch absorption can be blocked.

In theory this makes great sense. Lowering your absorption of carbs and calories could help you cut calories and control blood sugar. And there is some research to suggest that it might work to help reduce body fat. In one study, 40 obese volunteers were given daily doses of phaseolamin for 12 weeks. Body weight, body composition and blood pressure were recorded at baseline and every month during the study. The results show a significant difference in weight reduction in favor of the active group (3.5 kilograms versus 1.2 kilograms). Body composition measurements showed that about 85 percent of the reduction in the active group was fat loss.
And in unpublished research, scientists at Northridge Hospital Medical Center performed a study with 50 obese patients randomly given either the supplement or a placebo. Those taking phaseolamin with meals dropped an average of 0.5 pounds a week, compared with 0.21 pounds in the placebo group.While it is not yet fully proven to be effective, stay tuned for more research.

Octopamine

What it is:

This newly introduced compound is a neurochemical found in the brain tissue of various insects. It has a protein-like structure and seems to have differing activity in different species of animals, including being involved in the learning behavior of bumble bees.

How it works:

As mentioned earlier, catecholamines bind to various receptors in the body having a multitude of effects. Norepinephrine, for example, binds to three different receptors called adrenoceptors—namely alpha-1, alpha-2 and alpha-3 adrenoceptors. These three receptors have differing activities. Alpha-1 and alpha-2 tend to stimulate the central nervous system and cause the “buzz” you get from the stimulation of norepinephrine by caffeine. Alpha-3 is more focused on lipolytic (fat-burning) actions. This is why caffeine gives you a buzz and helps burn fat.

But octopamine is a bit different. Research shows that octopamine really only binds to the number 3 receptor. In theory, this would mean that octopamine has the ability to stimulate lipolysis without the caffeine-like buzz; however, no human studies have been done to test this effect on actual fat loss. More research is needed.

Chitosan

What it is:

Chitin is a non-soluble, naturally occurring polysaccharide found in the shell of various shellfish like crabs and shrimp. Chitosan is produced by hydrolyzing (adding water molecules) to chitin. By doing so, chitosan takes on a weak positive electrical charge and becomes soluble in an acid environment. It is considered a soluble form of fiber.

How it works:

Chitosan is known as a “fat binder.” The idea is that, taken right before or with a high-fat meal, it will irreversibly bind to some of the dietary fat, thus rendering it unabsorbable. The mechanism by which it does this is quite interesting: As chitosan solublizes in the stomach acid, it takes on a weak positive electrical charge. This charge allows chitosan to emulsify (break down) the dietary fats in your stomach. Then as this mass of emulsified fat and chitosan moves into the intestine, the change in pH creates an insoluble gel. This gel of fat and chitosan then passes, unabsorbed, through the intestine and out of the body.

There have been a variety of animal studies showing that chitosan is indeed very effective at reducing fat absorption; however, the initial human studies were not quite as positive. The first study performed to measure the effects of chitosan on fat loss showed no effect after four weeks of treatment. Two other studies, actually measuring the amount of fat in the feces of subjects using chitosan also found no effect (i.e., no increase in fat in the feces versus placebo).

But quite recently a new, more rapidly soluble form of chitosan has been introduced to the market and tested in a controlled study. In this study, overweight subjects were given a dose of chitosan before their two largest meals of the day over an eight-week period. They did not alter their diet or any other lifestyle parameter. The results showed that the chitosan group lost 2.2 pounds over the study period, while the placebo group gained 3.3 pounds.

It appears that this more soluble form of chitosan may be more effective than the old stuff. But one interesting thing seems to take place with chitosan usage. Subjects appear to eat fatty foods more freely when they believe they are protected from absorbing the fat. Hence the weight gain in the placebo group. So, if you choose to try this product, keep in mind it’s not a license to eat whatever you want, but a possible tool to help you cut the amount of fat you absorb from the fatty foods you are already eating. Keep your eyes out for more research on this newer form of chitosan as well.

Chromium

What it is:

Chromium is an essential trace mineral required for normal carbohydrate and fat metabolism and is necessary for optimal insulin activity and maintenance of normal blood glucose levels.

How it works:

The idea behind the use of chromium for weight loss has to do with blood sugar control. As mentioned above, controlling blood sugar levels is key to controlling fat storage and promoting fat loss. And because chromium is a vital cofactor in the function of insulin, carbohydrate metabolism and blood sugar control, folks figured supplementing with chromium would optimize these processes, thereby promoting fat loss.

This theory was tested in a now famous study and (surprisingly enough) found to be correct. Supplementing subjects with chromium did indeed appear to enhance fat loss. Since then, this study has been challenged by a number of researchers.  Although this nutrient holds promise, more research is needed.  First of all, the original theory behind chromium’s fat-loss action is not quite correct. You need chromium to properly metabolize carbs and control blood sugar—but you only need so much. Although chromium deficiencies occur, most Americans get what they need from the. Most Americans consume plenty of chromium every day to meet their needs. One study found that excessive chromium supplementation resulted in damage to chromosomes in hamsters. Additional studies have confirmed this finding and added damage to mitochondria and early cell death to the list. Keep in mind that the dosages used in these studies were very high; much higher than what is found in dietary supplements. But there is still some concern that chromium may accumulate in cells, and long-term use may result in cellular levels that could cause problems. As stated previously, this interesting nutrient needs more research. Many nutritional supplements already contain chromium, and at this point, research indicates you don’t need to supplement your diet with any more than that.

Medium-Chain Triglycerides (MCT)

What they are:

MCTs are what you might call a “designer oil.” Unlike long-chain triglycerides (LCT), which are found in abundance in our food supply, MCTs are not. As a matter of fact they are very rare, but they can be made. They are created by connecting three medium-chain fatty acids to a glycerol molecule backbone.

How they work:

MCTs are metabolized more rapidly than other fats and thus are poorly stored. Because of this, some researchers and individuals in the supplement industry refer to MCTs as “light fats” or “fatless fats.” Because MCTs are oxidized more quickly and stored less efficiently than other fats, it has been hypothesized that MCTs may aid in the control of body fat in humans.

A number of research studies have investigated the use of MCTs in the control of food intake, energy expenditure and body weight/composition of humans. In regard to food intake, when MCTs were consumed during breakfast, the amount of food consumed at lunch was significantly less. Also, the insulin responses to the meals were lower.
Energy expenditure is also greater following the consumption of a meal with MCTs. In one study, the thermic response to food was 12 percent greater with the consumption of MCTs compared to long-chain triglycerides. Furthermore, resting energy expenditure is elevated for 24 hours when MCTs are consumed with breakfast, lunch and dinner, and when MCTs are consumed consistently for four weeks. During a 12-week study, people lost significantly more body fat when they consumed MCTs on a daily basis, and very few side effects were reported in all of these studies.
The only drawback is that MCTs are really only effective when they are used in place of other fats, not when they are added on top of your current fat intake.

Supplements That Don’t Work

Pyruvate

What it is:

Pyruvate is an intermediary compound created in your body during the process of converting blood sugar into functional energy. It sits at a pivotal point in the energy production process. During anaerobic exercise it is converted into lactic acid, and during aerobic exercise it’s converted into ATP, the final energy source that drives muscular contraction.

How it’s supposed to work:

The supposed fat-fighting effects of pyruvate were stumbled upon when researchers were assessing its effects on alcohol consumption in mice. They found that mice supplemented with pyruvate (plus another nutrient called dihydroxyacetone [DHAP]) with their daily dousing of alcohol accumulated less fat in their liver. This finding eventually lead to human research that found that pyruvate, both in combination with DHAP and by itself, was able to enhance weight loss or prevent weight gain in humans. However, the effect was small, only amounting to about 2 pounds of weight loss over a month. And researchers have never fully been able to explain why pyruvate has this effect.

Why it doesn’t work:

Granted, even though the effect of pyruvate is small, and the mechanism of action is not really understood, there is research showing it has an effect in humans. But here’s the kicker: the dosage of pyruvate used in each of these studies varied between 20 and 53 grams per day. However, if you take a look at any of the pyruvate products on the market today, the recommended daily dose is 2 to 3 grams per day. And there is absolutely no evidence to suggest that this dose has any effect on fat loss whatsoever.
Marketers of pyruvate pull this smoke and mirrors game with the dosage because pyruvate is expensive stuff. They know they could never sell a product suggesting an effective dose, as it would end up costing you about $20 per day.

Hydroxycitric Acid (HCA)

What it is:

Hydroxycitric acid (HCA) is a compound extracted from the skin of a native Indian fruit called Garcinia cambogia.

How it’s supposed to work:

HCA has the ability to inhibit the action of an enzyme called ATP-citrate-lyase, the key enzyme for the synthesis of fat from carbohydrates. By doing so, it is thought that HCA can decrease the production and storage of new fat in fat cells, even if blood sugar levels get to high.
HCA has also been reported to suppress food intake and decrease weight gain in rats. The mechanism for the suppression of food intake is not really understood.

Why it doesn’t work:

It’s simple. Most recent human research says it doesn’t work. The few human studies that have been performed all show negative results. In one study, 135 people were divided into two groups who both followed a 1,200-calorie diet. One group received 1,500 milligrams of HCA, the other group received a placebo. At the end of the 12 weeks, the placebo group lost 9 pounds and 2.2 percent body fat while the HCA group lost 7 pounds and 1.4 percent body fat. Not a happy outcome for the marketers of HCA.

In another study, 500 milligrams of HCA or a placebo were consumed three times per day for two weeks. Both groups lost the same amount of weight, about 2.2 pounds, and HCA did not affect food intake or appetite. Again, the results in these studies are not supportive of HCA being an effective fat-loss supplement.
To be fair it should be pointed out that both of these studies required people to follow low-calorie diets. And when food and carbohydrate intakes are low, it’s unlikely that carbohydrates are being converted to fat. It would be interesting to see a high-carb study with HCA. But for now, don’t waste your time or money on it.

Carnitine

What it is:

Carnitine is a non-essential amino acid. It can be synthesized from the essential amino acid lysine, therefore deficiencies are rare.

How it’s supposed to work:

There is a special structure within each of our cells called the mitochondria. These little organelles are the “power plants” for our cells. They are responsible for converting fat into useable energy. But before that can happen, the fat has to get into the mitochondria. It does so through what is known as an “active transport” mechanism, meaning the fat has to enter through a specific “door” with the help of a specific co-factor. And in this case, the co-factor is carnitine.

Knowing this, scientists theorized that supplementing with carnitine—thus increasing the levels of available carnitine in muscle cells—would enhance the uptake and burning of fat in mitochondria. It seems to make sense, but the science proves otherwise.

Why it doesn’t work:

In order for carnitine supplementation to actually increase fat uptake and oxidation in muscle cells, it would have to effectively increase the amount of carnitine in the muscle cells; unfortunately, this doesn’t appear to be the case. Research shows that carnitine supplementation of 6 grams per day for 14 days failed to increase muscle carnitine content at all.

Even though this research seemed pretty conclusive, researchers decided to try carnitine again in an eight-week study with overweight women, thinking that maybe there would be other mechanisms by which carnitine would help with fat loss. After consuming 4 grams of carnitine per day for eight weeks and exercising for 30 minutes, four days per week, results showed that there were no differences in the amount of fat lost between the carnitine and the placebo group.

While it’s clear that this carnitine doesn’t work for fat loss, some studies indicate it may have other benefits when it comes to muscle growth and recovery.

Putting the Supplements that Work To Work for You

Recomended dosages and sources:

Caffeine  200 to 300 mg per serving Take one serving first thing in the morning, You can use coffee, a pure caffeine at least 30 minutes before breakfast, like caffeine HCL, or an herbal 
and/or one serving 30 to 45 minutes before your daily caffeine extract like from Guarana. 
Workout.      
            
Calcium  1,000 to 1,300 mg per day Split your daily intake up into 2 to 3  Calcium as a component of dairy servings per day. It is best to take products seems to be best. Or one with meals to aid in absorption.  of these types of supplements are fine as well: milk calcium, calcium citrate, calcium malate. Avoid calcium carbonate as it is not well absorbed. 
            
Green Tea  270 mg of EGCG per serving Take 2 to 3 servings per day. Optimally Use a green tea extract standardized for two of these doses should be taken  EGCG and/or total catechins, so you know with your caffeine supplement.  exactly what level of EGCG you're getting.
            
CLA  1.5 g per serving  Take 2 to 3 servings per day, with or without food; it doesn’t matter. Only use CLA that is composed of a mixture of the cis-9,trans-11 and trans-10, cis-12 forms, with the greatest portion being cis-9, trans-11.  
            
Capsaicin  50 mg per serving  Take 2 servings per day 30 to 60 minutes  Most likely you will find capsaicin as an before your two largest meals of the day. extract of cayenne pepper. Make sure it
provides at least 100,000 SHU per dose.
            
Banaba Leaf 32 to 48 mg per day  Split this daily dose up into 2 servings, It’s important to find a product standardized to taken between meals is best. 1% corosolic acid. Look for the trade names "Glucosol" or "GlucoTrim"to know you are getting a pure product.           

To simplify things there are a few quality products that combine some of these ingredients for easier use.
 
 They are:
 
• EAS Thermo DynamX—contains the proper forms and effective doses of green tea extract, calcium and caffeine.
• EAS CLA—possesses the desired blend of cis-9, trans-ll and trans-10, cis-12 isomers.

The Straight Skinny on Ephedra

 By now everyone has heard of this infamous herb. Touted for decades as the magic bullet for fat loss, it has recently fallen into disfavor with the powers that be and is not long for this world (at least in the United States). With all of the hype and press surrounding ephedra, it can be hard to decipher the truth about this herbal supplement. Here is the straight scoop on this potent herb and its infamous history:

The use of ephedra dates back some 5,000 years in China. It was (and still is) used there to treat respiratory ailments due to its bronchodilating effects. As a matter of fact, derivatives of ephedra, such as pseudo-ephedrine, are used today in over-the-counter cold and asthma medications here in the United States.

There are a variety of different strains of the ephedra herb. Each strain contains different levels of the active compound, ephedrine, which is responsible for ephedra’s biological effects. Ephedra sinica is the most commonly used form. This raw herb, which contains about 2 percent ephedrine, is concentrated until a final extract is produced containing anywhere from 8 percent to 25 percent ephedrine. This is the stuff that is used in modern-day supplements.

Ephedrine is known as a beta-andrenergic agonist, meaning that it stimulates an overall increase in central nervous system and fuel utilization activity in the body. It does so by promoting the release of norepinephrine from a gland in the brain. Norepinephrine then binds to a variety of receptors in the body, causing a multitude of physiological effects, including—an increase in metabolic rate, increase in body temperature, increase in release of fat from fat cells, increased fat oxidation and accelerated heart rate, etc. It is the combination of enhanced fat oxidation and the general increase in metabolic rate that lend to ephedrine’s fat-loss effects.

Dozens of studies have been performed using ephedrine, either in combination with caffeine or by itself, as an aid to weight loss. The great majority of these studies have shown that ephedrine, taken in the proper dose over an extended period of time, is a very effective fat-loss aid.

However, ephedrine does have its drawbacks. First and foremost, because it is a non-discriminate central nervous system stimulant, it creates quite a “buzz” when an effective dose is taken. This buzz can be a bit much for some people, causing nervousness, sleeplessness and anxiety. Along with this buzz come a variety of other excitatory responses—namely an increase in heart rate and a transient increase in blood pressure. While these side effects have not demonstrated any adverse reactions in research subjects, outside of mild discomfort, they may pose issues for real-world users.

The issue is this: For healthy people, it appears that ephedrine is probably a safe product to use. However, for people already suffering from high blood pressure, heart conditions or other metabolic disorders, it may exacerbate those issues. And who tends to use ephedrine? People who are overweight. And those folks tend to have a higher incidence of these health issues.

In light of this issue, and in response to a variety of complaints from consumers about adverse reactions to ephedrine intake, the FDA has made the landmark decision to classify ephedrine as a “controlled substance” and pull it from the supplement market. Soon it will only be available as a prescription medication.

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