The Best (and Worst) Fat Burners

Q: I want to start using a fat-loss supplement, but when I visited my local supplement store, I was thoroughly confused with all of the choices. What do you think are the best fat-burner supplements? Can you tell me the ones you think are safe and which ones aren't, so I can make a decision and know which ones to stay away from? Thanks.

A:You're not alone in your confusion. In fact, your concern remains one of the top five questions I receive on a regular basis.

While there are literally hundreds of supplements to choose from, I'd prefer to share with you a review of, in my opinion, the top three fat-burning nutrients themselves. We'll take a straightforward look at each of them with a brief overview on what it is, how it works, if there's any science on it, if it has any side effects, and how to use it. I'll share the three supplements from the bottom of the list too. Knowing what "doesn't work" is just as important as knowing "what works"! This way, you can see exactly why I chose the best (and worst) supplements for helping your body burn more fat.

By the way, I won't bother to mention ephedrine (also known by its herbal counterparts, ephedra or ma huang) simply because not only is it practically illegal as a dietary supplement in the U.S. (it's now been banned in the U.S., as of December 2003) but I've never felt its positive effects outweighed its negative side effects. Therefore, I won't waste our time by reviewing it. Here are my top three best (and worst) choices for fat-burning supplements:

The Top 3 Fat-Loss Supplements

Xanthines are caffeine-based herbs such as guarana, yerba mate, and theobromine. Their active constituent is virtually identical to caffeine and has been used for centuries by indigenous tribes and individuals around the world to help reduce hunger, relieve fatigue, and treat obesity. The surprising truth about guarana is that while it may be a valuable aid for temporarily increasing energy levels (which is usually needed before an intense workout or first thing in the morning as a "pick-me-up"), its ability to "free" fatty acids (i.e., fat cells) into the bloodstream and break down and mobilize these fat cells to use for energy makes it a "natural" choice for effective fat loss.

The good news is there is solid scientific evidence on xanthines to support their effectiveness as well as their safety, when used as directed. Reports of use range anywhere from 500 to 1,000 mg, taken up to three times per day for increased thermogenic effects or instant energy.

~ 7-Keto (3-acetyl-7-oxo-dehydroepiandrosterone)

Discovered by Dr. Henry Lardy, this powerful micronutrient is the product of over 10 years of intense research—and it has been awarded 18 patents to back up its claims. 7-Keto's ability to promote safe fat loss without the "buzz" of stimulants is a true breakthrough in weight-loss supplements and, as a result, it's creating quite a stir in both the scientific arena and in the real world.

It works by helping "up-regulate" the body's metabolism by way of the thyroid (T3) gland, so the body is able to increase fat metabolism, even while resting. Because 7-Keto is produced naturally in the body, it appears to be a much safer approach to fat loss than stimulants. Several peer-reviewed clinical trials have revealed 7-Keto's ability to significantly reduce both bodyweight and bodyfat. In fact, in two studies, the 7-Keto group lost three times more fat than did the placebo group.

Evidence shows that taking 100 to 200 mg per day can yield positive effects on fat loss. Keep in mind, 7-Keto is a patented supplement, so watch out... if you come across a product that is supposed to have real 7-Keto in it, and it doesn't have the U.S. patent number 5,296,481 (for weight loss) on the label, don't buy it! It's a counterfeit.

~ Green tea

Green, black, and oolong teas are all derived from the same plant—Amellia sinensis. Originally discovered by an emperor some 4,000 years ago, green tea has notably become the "supplement of choice" for many seeking greater health and control over their weight. For good reason: not only does it have interesting, appealing antioxidant properties, science defends some astounding benefits when it's used as a supplement for immune enhancement and fat mobilization. New research has shown green tea may help our bodies burn more calories—for up to 24 hours—which is why it's showing up in more and more fat-loss formulas.

It's the polyphenols in green tea that appear to activate our bodies' "thermogenic activity," promoting the use of calories as energy and thus potentially assisting our "fat-loss" efforts. To date, there have been no side effects reported. Therefore, green tea is, in my opinion, a very safe choice. Most research suggests taking 300 to 600 mg per day of green tea, containing up to 97% polyphenol concentrate, with or before meals.

The Bottom 3 Fat-Loss Supplements

At first glance, chitosan (known as "fat blockers") may appear as the most appealing fat-loss magic pill of the century. In fact, chitosan has quickly become extremely popular among those seeking a quick fix for weight loss simply because of the bold (even outrageous) marketing claims targeted at those seeking to eat a "carefree" diet without the worry of gaining bodyfat...

Claims like "block your favorite foods (like beer, pizza, donuts) from turning into fat," "eat more of the foods you crave, without putting on fat!" are just a few of the many outrageous claims made by marketers of chitosan, leading the FTC to take action against such companies.

Chitosan is claimed to act like a "fat sponge," absorbing fats before they can be stored. Allegedly, chitosan attracts three to six times its weight in fats as it passes through the digestive tract, thereby helping us avoid the accumulation of bodyfat. The truth, however, is that although it does help eliminate fat (taken in from the foods you eat), it's also been shown to leach important nutrients, like the fat-soluble vitamins and essential fatty acids, from the body.

Although studies suggest three to six grams per day, taken 15 minutes before meals, to be most effective... if you decide to take it, I think it's important that you know chitosan may cause (um, how do I put this?)... well, it's been known for causing spontaneous "anal discharge."

~ Carnitine (L-Carnitine)

Carnitine is classified as a nonessential amino acid because our bodies naturally make it. Carnitine's been touted as a "fat transporter" because in theory it's needed to transfer fatty acids across cell membranes into the mitochondria (the power factories of our cells) to be released and used as an energy source. For that reason, it's been concluded that supplementing with carnitine may help ensure the fatty acids are burned (oxidized) as fuel.

Some experts have suggested that carnitine does not increase the rate of weight loss but rather could increase the ratio of fat to muscle loss, thus preserving muscle mass while increasing the rate fat is burned. However, these theories remain purely speculative at this time.

Despite the mounds of claims promoting its ability to burn fats for energy production, carnitine has yet to be backed by conclusive research. It could prove useful, however, as a muscle recovery supplement: a recent study revealed that individuals who supplement with carnitine while engaging in intense exercise programs were less likely to experience muscle soreness and fatigue than those who do not.

To promote fat loss, though, 2,000 to 4,000 mg, usually divided in two dosages throughout the day is suggested. However, in my opinion, supplementation is unnecessary as carnitine is a complete dud when it comes to fat loss.

~ HCA (Hydroxy Citric Acid)

HCA is found throughout Southeast Asia in a fruit called Garcinia cambogia, which has been used for centuries by Ayurvedic healers as a natural appetite suppressant and digestive aid. But, it's only recently become known for its potential to slow fat storage in the human body. For that reason, it's available in many of today's fat-loss formulas. But that doesn't mean it's a miracle pill or even that it works at all. In fact, claims for how (and even if) it works are hotly debated.

The proposed benefits of HCA are based on its ability to supposedly "block fat storage." Theoretically, it does this by suppressing fatty acid mobilization and blocking the conversion of carbohydrates to fat, resulting in less fat storage.

What's interesting is that it appears to be really active only when carbohydrates are over-consumed. In other words, it supposedly "kicks in" only if you are partial to large plates of pasta or potatoes. Critics profess that further studies need to be conducted on humans, while proponents of this "fat-loss" aid stand by their animal research. But critics have more evidence on their side now: recently, two studies have indicated that HCA may not be as effective as claimed.

If you decide you want to use it—although I'd recommend against it—suggested amounts range from 1,500 to 3,000 mg per day, divided in three doses. Interestingly though, the most recent study that showed HCA to be effective used 8.4 grams of HCA, which is significantly more than most manufacturers are willing to recommend.

There you have it. Now, because you're willing to invest a little time in learning more about the supplements you want to use, before buying them, you're a much more intelligent consumer. You know, I wish everyone did this. If they did, we'd have a lot less disappointed supplement consumers, simply because they would be making their purchases based on facts, not just marketing hype. I think the biggest problem with fat-burner supplements today is that more and more people are purchasing them solely based on marketing hype—being sold the ever-promised "magic pill"—and not taking time to investigate whether there is legitimate science and solid data to support their choice.

If you'd like more information on these and other popular fat-burner supplements, only much more in depth (including ratings for safety and effectiveness and complete scientific references), I'd encourage you to check out our fat-burners ebook, where you can read the entire list of reviews for free! The book, entitled Fat-Loss Supplements Under the Microscope, provides a comprehensive, straightforward, accurate look at 15 of today's leading fat/weight-loss supplements. Go check it out. (It's free!)

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