The Best Fat Burners For Men For Value, Bodybuilding, And More

These top men’s fat burners may be able to supplement a healthy diet and solid training plan.

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Losing fat takes a ton of work. To get lean, your macros need to be dialed in, your workout split organized, and your will power dialed up to 11. But the benefits can be worth it to a point. You can pump out more bodyweight exercises, clothes fit better, you feel lighter and faster, and sporting abs is one way to signal to the world that you’re disciplined, hard-working, and dedicated. 

If you’re a guy, and your diet and training are on point, then a fat burner may help speed up and optimize your efforts (but it certainly won’t do the work for you). Packed with ingredients that coax calorie-burn, a quality fat burner may help you shed those last few pounds. There are, however, many options, and some may be better for you than others. Below, we’ve culled the best fat burners for men that are budget-friendly, stim-free, and can even help you retain muscle. We also explain how fat burners work and list fat-burning ingredients linked to testosterone production, which men, specifically, should look out for. 

Best Fat Burners for Men

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. 

Best Men’s Fat Burners Video Review

Be sure to check out our video on the best fat burners for men for an even more in-depth analysis of this supplement. 

The Best Overall Fat Burner

If you’re looking to potentially shave off some fat while retaining the muscle you build in the gym, a fat burner could help — this pick is straightforward, effective, and reasonably priced. 

Jacked Factory BURN-XT

The Jacked Factory BURN-XT contains all your big-hitter fat burning ingredients like l-carnitine that may help turn fat into energy, green tea leaf extract that can help with weight loss and blood sugar, caffeine that can help boost fat burn and energy levels, cayenne pepper fruit extract that can up metabolism, and black pepper extract, which can help you absorb it all. Jacked Factory doesn’t use any fillers or dyes in their capsules, and you can take one or two pills at once — just make sure you take them with a meal to avoid digestive issues

Jacked Factory BURN-XT
Jacked Factory BURN-XT
Jacked Factory BURN-XT

Jacked Factory's formula will save you money, but not at the expense of quality and efficacy. Each bottle contains 120 single-capsule servings that each provide 350 milligrams of L-carnitine.

Who Should Take Jacked Factory BURN-XT

  • Athletes who want all the basic fat burning ingredients packed into one supplement. 
  • This product is vegan-friendly, sporting a veggie capsule. 
  • Anyone who wants to avoid dyes and fillers — this product is free of both.

Who Shouldn’t Take Jacked Factory BURN-XT

  • People who don’t want to have to take their supplement with a meal. 
  • Folks looking for a non-stim fat burner — this product does contain caffeine

Jacked Factory BURN-XT contains both fat-burning supplements and caffeine for energy, as well as black pepper extract to help with absorption of these ingredientes. Plus, it comes in at a reasonable price, so you won’t have to break the bank to get your hands on it. 

Best Fat Burner for the Money

If you’re on a budget, you may not get the most robust ingredient list on the market, but you can still find a high quality fat burner. 

Jacked Factory BURN-XT

The most affordable product on our list, Jacked Factory BURN-XT places an emphasis on thermogenic ingredients that may raise the body’s internal temperature for an extra calorie burn. It boasts just five ingredients — acetyl l-carnitine, green tea leaf extract, caffeine, capsimax, and black pepper fruit extract — so it’s more affordable, yet effective. While you’re still getting high quality, potentially fat burning ingredients, this product skips out on the extras like tyrosine or HMB that some other more expensive fat burners include. It’s worth noting that it’s recommended that you take these pills with a meal, which may not be the most convenient for some.

Jacked Factory BURN-XT
Jacked Factory BURN-XT
Jacked Factory BURN-XT

Jacked Factory's formula will save you money, but not at the expense of quality and efficacy. Each bottle contains 120 single-capsule servings that each provide 350 milligrams of L-carnitine.

Who Should Buy Jacked Factory BURN-XT

  • People who are on a budget, but still want a fat burner with high quality and effective ingredients. 
  • Folks who prefer a fat burner that contains caffeine that may give you a little extra jolt of energy. 
  • Athletes who want fat burning ingredients that focus on thermogenesis for a potential increased calorie burn. 

Who Shouldn’t Buy Jacked Factory BURN-XT

  • People who want a more robust ingredient list that may include herbs, nootropics, and other extras for mood and muscle retention may want to look elsewhere. 
  • Customers who prefer a stimulant-free fat burner — this product contains caffeine. 

Though this product contains most of the main fat burning ingredients — like l-carnitine and green tea leaf — it nixes some of the extras that fight fatigue or decrease stress that other more expensive fat burners include, which is why the price remains reasonable. 

Best Belly Fat Burner for Men

For anyone who’s trying to get rid of stubborn belly fat, this product — though more expensive than some other options on this list — may be your best bet. 

Huge Supplements Eliminate

While Huge Supplements includes most of the major fat burning ingredients, it also throws in some extra ingredients to potentially help your mood. Like many fat burners, it contains carnitine, caffeine, and green coffee bean extract. But unlike some other fat burners, Huge Supplements also includes 5-HTP which can help boost serotonin levels and better your mood, potentially leading to more productive workouts in the gym — which you’ll need when it comes to battling stubborn belly fat.

It also contains l-theanine, which can help increase your metabolism. While you’ll find that the label is fully transparent with its ingredients and their amounts, you’ll also see that Huge Supplements Eliminate contains gelatin in their capsules, which means this pick may not be a great fit for those who are trying to avoid animal products.

Huge Supplements Eliminate
Huge Supplements Eliminate
Huge Supplements Eliminate

Packed with carnitine, 5-HTP, theanine, caffeine, and green coffee bean extract, this product is a great option for those who want a robust list of ingredients in their supplement — it contains 13 dedicated fat burning ingredients.  

Who Should Take Huge Supplements Eliminate

  • Anyone who’s targeting belly fat who could use some help with mood, productivity, and metabolism will like this product’s 5-HTP and theanine. 
  • Customers who value a transparent label that lists all of the ingredients and their amounts. 
  • Folks who value a robust ingredients list and are willing to pay a little extra for it. 

Who Shouldn’t Take Huge Supplements Eliminate

  • Buyers looking for a cost-effective fat burning supplement — this product is more expensive than others on this list. 
  • People who exercise late at night or want to avoid stimulants in their fat burner for dietary reasons should note that this product contains caffeine. 
  • Vegans who are trying to avoid animal products will want to look for a fat burner without gelatin. 

If you’re targeting stubborn belly fat, it’s beneficial to have added ingredients in your fat burner that may help boost your overall mood and better your workouts while sticking to your calorie deficit and resistance training plan. This product is the full package when it comes to this, as well as potential fat loss

Best Thermogenic Fat Burner for Men

Thermogenic fat burners can help raise your body temperature to increase the amount of calories you burn. This product’s cayenne pepper extract is key in this metabolic boost. 

Transparent Labs Fat Burner

Cayenne pepper extract contains capsaicinoids — the ingredient that makes the peppers spicy — which can help with weight loss through thermogenesis. This isn’t the only helpful fat burning ingredient in this product. Transparent Labs Fat Burner also contains forslean, which can help promote the release of fatty acids from fat tissue, and green tea and 5-HTP, which both may help boost metabolism. In addition, you’ll find mood-, focus-, and energy-boosting ingredients like tyrosine, theanine, and caffeine. For the best results, Transparent Labs does encourage you to take two of these capsules twice daily, however, which may be a lot of pills for the pill-adverse.

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Transparent Labs Fat Burner
Transparent Labs Fat Burner
Transparent Labs Fat Burner

This fat burner contains research suggested ingredient amounts of green tea extract, as well as synephrine, and HTP-5, which may suppress your appetite.

Who Should Take Transparent Labs Fat Burner

  • Anyone looking for a fat burner that can potentially increase calorie burn through thermogenesis. 
  • People who value a robust ingredient list that can help with fat burn, mood, energy, and focus.
  • Anyone looking to have caffeine included in their fat burning supplement. 

Who Shouldn’t Take Transparent Labs Fat Burner

  • Folks who don’t like having to take a lot of pills. You have to take two of these twice daily. 
  • Those who are trying to limit their caffeine consumption or avoid caffeine altogether — this product contains 240mg. 

Thermogenic fat burners can help raise your body temperature to increase your metabolism. This product’s cayenne pepper extract is a key factor in this process.

Best Fat Burner Powder for Men

For the pill-adverse, there are still fat burner options for you on the market. This pick comes in individual stick packets of powder, and it’s one of our favorites. 

Jacked Factory Burn-XT Powder

If you prefer a powder over a pill, Jacked Factory has a box of 15 sticks of powdered fat burner. A benefit of a powder supplement is that your body does not have to digest a capsule to get to the fat burner — you drink it mixed with water, which allows your body to absorb it more quickly. This product only contains five main ingredients — l-carnitine, green tea extract, caffeine, red pepper fruit extract, and black pepper extract — but it hits all the major fat burner ingredients. However, this product does list multiple other ingredients with unspecified amounts, so if you value transparency, you may want to go with a different option. Jacked Factory sells this fat burner powder in three flavors — blackberry lemonade, pineapple punch, and watermelon lime. 

Jacked Factory Burn-XT Powder
Jacked Factory Burn-XT Powder
Jacked Factory Burn-XT Powder

This product contains 15 sticks of powdered fat burner. These powders may absorb quicker than capsules since your body doesn't have to break through a capsule to get to the fat burner. 

Who Should Buy Jacked Factory Burn-XT Powder

  • People who prefer to take their fat burner in a powder form over pill form. 
  • Folks who like flavored supplements. Jacked Factory offers their fat burner in three flavors to help it go down with ease. 
  • Athletes who want a dose of caffeine in their fat burner for a potential jolt of energy.

Who Shouldn’t Buy Jacked Factory Burn-XT Powder

  • Men who prefer to take their fat burner in pill form for convenience. 
  • Athletes who want a more robust ingredient list since this product only contains three main fat-burning ingredients
  • Anyone looking for a fully transparent label — this product lists multiple other ingredients without specific amounts tied to them. 
  • Athletes who want to avoid artificial flavors in their fat burner should opt for an all-natural product. 

While this fat burner powder comes in individual sticks and three great flavors, it still isn’t the most robust fat burner on this list. But if you’re just looking for a solid powder with the big-hitter fat burning ingredients, this pick is the way to go. 

Best Non-Stim Fat Burner for Men

Sometimes a non-stimulant formula is more ideal if you’re looking to avoid caffeine so you can workout later in the evening, or if you just want to stick to coffee for your dose of caffeine in the morning. If you fall into either of these categories, this pick is for you. 

Burn Lab Pro

If you’re looking to avoid stimulants in your fat burner, Burn Lab Pro axes caffeine and includes coleus forskohlii root that can help with both fat burn and muscle gain, and cultured glucose tolerance factor (GTF) chromium that can potentially help block fat storage, boost fat burn, and stabilize energy. Plus, it also contains ß-Hydroxy ß-Methylbutyrate (HMB), which you won’t find in many fat burners — this ingredient can potentially help you build and retain muscle. Burn Lab Pro also includes chili pepper extract that may help suppress your appetite, and black pepper extract to help with absorption.

Burn Lab Pro
Burn Lab Pro
Burn Lab Pro

This formula includes HMB, an ingredient shown to help retain and build muscle mass. It does not contain any caffeine and has a variety of ingredients linked to muscle retention and fat loss.

Who Should Take Burn Lab Pro

  • Men who exercise late at night may prefer this fat burner that doesn’t contain caffeine.
  • Anyone who is allergic to caffeine and is trying to avoid it altogether. 
  • Bodybuilders who may want a fat burner with HMB that can also potentially help them build and retain muscle mass. 

Who Shouldn’t Take Burn Lab Pro

  • Men who don’t like taking a lot of pills may not like that this product requires three per dose. 
  • Early morning gym goers who may want caffeine included in their fat burner. 

Though caffeine can be an effective fat burning ingredient, those who exercise late at night or are trying to stick to coffee for their caffeine fix may prefer Burn Lab Pro for its non-stim formula. 

Best Pre-Workout Fat Burner for Men

If you’re trying to consolidate your supplement stack, you may prefer to take your fat burner within your pre-workout — this pre-workout contains both l-carnitine and caffeine. 

Transparent Labs Lean

A product doesn’t need to be labeled “fat burner” to have fat burning properties. While this pre-workout does contain the typical pre-workout ingredients like citrulline malate, beta-alanine, betaine, and branched-chain amino acids, it also includes l-carnitine, which may help turn fat into usable energy, and caffeine, which — though great for energy — has also been linked to fat burn. Transparent Labs Lean also contains no artificial sweeteners, coloring, or preservatives, and is gluten-free and non-GMO. This is a powder supplement that comes in six flavors though, so for those who want a fat burner pill you can take for convenience, this may not be the best pick for you.

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Transparent Labs Lean
Transparent Labs Lean
Transparent Labs Lean

Third-party tested and clearly dosed, Transparent Labs LEAN has a huge variety of ingredients for endurance, power, alertness, and focus. Use code BARBEND10 for 10% off.

Who Should Buy Transparent Labs Lean

  • Athletes who are already taking a pre-workout, and would rather take one that had fat burning properties as well to consolidate the number of supplements in their stash. 
  • Anyone who prefers to take their fat burner in a powder form over a pill form. 
  • People who value products free of artificial sweeteners, coloring, and preservatives. 

Who Shouldn’t Buy Transparent Labs Lean

  • Folks who just want a straight fat burning supplement instead of a pre-workout with fat burning ingredients. 
  • Those who would prefer a pill supplement to a powder supplement. 
  • Athletes who want a higher number of potential fat burning ingredients included in their supplement. 

For those who are already taking a pre-workout, taking Transparent Labs Lean can combine your need for a pre-workout and a fat burner — so long as you’re not looking for a super robust fat burner ingredient list, as this product only contains a few. 

Best Fat Burner for Men’s Bodybuilding

Bodybuilders who want to stay muscular while losing weight should look for a fat burner with certain ingredients that can help them hang onto every ounce of their hard-earned muscle tissue.

Burn Lab Pro

This is the only pick on this list that contains HMB (Hydroxymethylbutyrate), a metabolite that has been linked to increased lean body mass. Opting for a fat burner with HMB may help men retain, and maybe even build, muscle, and perform well in the gym while trimming down their waistline. This product is also stimulant-free, and contains ingredients like Forslean and cayenne pepper extract for thermogenesis and potential fat burn. Its black pepper extract may also help with absorption of all the product’s ingredients. Plus, Burn Lab Pro is vegan, so it’s also a great option for anyone who’s trying to avoid animal products.

Burn Lab Pro
Burn Lab Pro
Burn Lab Pro

This formula includes HMB, an ingredient shown to help retain and build muscle mass. It does not contain any caffeine and has a variety of ingredients linked to muscle retention and fat loss.

Who Should Buy Burn Lab Pro

  • Bodybuilders who want to retain (and maybe even build) muscle while cutting down
  • Vegans and vegetarians who are looking for a supplement free of animal products. 
  • Athletes who want thermogenic ingredients like cayenne pepper extract to help boost metabolism. 

Who Shouldn’t Buy Burn Lab Pro

  • Men who like a more standard array of fat-burning ingredients. This formula is missing both CLA and green tea extract.
  • Anyone who works out in the morning and would like a fat burner with caffeine. 

This product is stim-free and vegan, and contains cayenne pepper to potentially help boost metabolism. But, it’s main selling point for bodybuilders is its HMB, which may help them better build and retain muscle in a cutting phase. 

Best Natural Fat Burner for Men

If you’re looking to potentially burn excess fat without harsh stimulants or harmful chemicals, a natural fat burner is the way to go — this one is one of our favorites.

Legion Phoenix Fat Burner

This product is a 100 percent natural, stimulant-free fat burner. Legion Phoenix Fat Burner contains no artificial sweeteners, food dyes, or unwanted fillers for a natural, fat burning blend. We also like that Legion has a track record of transparency, including what’s listed in this fat burner, and about the dosing and science behind the ingredients used. These include Thai ginseng, 5-HTP, caralluma fimbriata, and forskolin, which all can help burn fat, suppress appetite, and regulate metabolism. (1) Plus, Legion has included an added dose of B vitamins, which can help with focus. 

Legion Phoenix
Legion Phoenix
Legion Phoenix

Legion's Phoenix comes with an extra absorbable form of synephrine and a high dosage of EGCG to promote its fat-burning properties. Each five-capsule serving provides 834 milligrams of Citrus Aurantium.

Who Should Buy Legion Phoenix Fat Burner

  • People who appreciate and want not just complete doses, but a science-backed reason for why each ingredient was chosen. 
  • Anyone looking for fair pricing. Considering the dosing and ingredient quality, Legion prices their formula pretty reasonably. 
  • Athletes who want to avoid artificial sweeteners, food dyes, and fillers in their fat burner. 

Who Shouldn’t Buy Legion Phoenix Fat Burner

  • Men who are pill adverse; this formula requires that you take three pills a day.
  • Those who don’t need a long list of ingredients in their fat burner — while this product is natural, it does have a lot of ingredients to sift through, and you can find other options out there with a shorter list just focused on fat burn if that’s what you’re interested in. 

While Legion is transparent in their ingredient-listing, they also keep it all-natural, avoiding artificial sweeteners, food dyes, and fillers, and focusing on high quality ingredients.

Best Premium Fat Burner for Men

If you’re willing to shell out for it, some fat burners offer both quality dosing and ingredients. We like this pick for its thermogenic properties and its ability to ease hunger pangs. 

PhenGold

We were very impressed with the ingredient quality in PhenGold. It includes Capsimax, a blend of black pepper, caffeine, and niacin to boost thermogenesis (or temperature-induced calorie burn), as well as chromium picolinate, which may ease anxiety and decrease appetite. (5) PhenGold also includes extras like tyrosine that may help you focus and help make your workouts more productive. It’s also 100 percent natural, soy free, lactose free, GMO free, and vegan, and all of its ingredients and their amounts are listed clearly on the label. With this level of quality, however, comes a higher price tag compared to other picks on this list. 

PhenGold
PhenGold
PhenGold

Clinically-backed and chockfull of the right doses of the right ingredients, PhenGold is a premium buy for those serious about burning fat.  

Who Should Buy PhenGold

  • Men who value high-quality fat burning, focus-enhancing, and mood-boosting ingredients that are scientifically-backed. 
  • Folks who don’t mind shelling out for a premium formula and want to buy bottles in bulk for a discount. You can buy a three-pack.
  • Vegans who are in search of a fat burner that is free of animal products. 

Who Shouldn’t Buy PhenGold

  • Penny pinchers. This product’s high-quality ingredients come with a hefty price tag. 
  • Anyone who’s trying to avoid caffeine, as this product does contain this stimulant. 

While you may have to dish out a little extra cash for this fat burner, its ingredient list is impressive and more comprehensive than most others on this list. Plus, it’s 100 percent natural and vegan. 

How Does a Fat Burner Work?

Every human being has what’s called a basal metabolic rate, or BMR. Your BMR measures how many calories your body burns by simply existing (with no added activity). Essentially, how many calories would you burn lying still? How much you weigh, your age, height, and body fat percentage all play a factor in determining your BMR. 

So a man with a 1,900-calorie BMR will burn that many calories doing nothing. But then you need to account for how many calories you consume and your activity levels. You can use our calorie calculator to factor those elements in and find your starting macros. 

To lose weight, you must burn more calories (which acts as energy for your body) than you take in. That’s it. Simple, sure, but meticulously tracking your intake while also training (and holding down a job, possibly raising a family, managing a roster of friends, and making time for Netflix) is tough. Nail your time management, training, and diet, however, and you can get lean. It just takes time. 

That said, supplements can help if everything else is in place. Here are the ways that a fat burner can help decrease your body fat.

Thermogenesis

We’ve tossed this word around a few times in the article, so let’s dig into this a bit. By definition, “Thermogenesis is the dissipation of energy through the production of heat and occurs in specialized tissues including brown adipose tissue [fat] and skeletal muscle,” according to Science Direct. More simply put: Your body burns more calories — extracted from fat and muscle — to warm up

And because working out in a walk-in freezer is both weird and not feasible, most fat-burning supps include ingredients (cayenne pepper extract and caffeine, to name two) that raise your body’s temperature while at rest. Because consuming fewer calories is the goal, inducing thermogenesis can help you lose more weight.

Lipolysis

Lipolysis is the breakdown (or oxidation) of fat cells in the body. Some supplements can improve your body’s ability to oxidize fat specifically. In fact, one study showed that caffeine and green tea extract may enhance fat metabolism, improve endurance, and enhance fat oxidation in athletes. (2)

Appetite Suppression

Fat burners sometimes include ingredients that can curb your hunger pangs. Fenugreek, green tea extract, and 5-HTP — some of these should sound familiar — have been shown to make you feel less hungry. This is particularly helpful since eating fewer calories than you burn can cause your stomach to grumble. 

When Should Men Take A Fat Burner?

Since your metabolism slows overnight as you sleep, taking a fat burner on an empty stomach, 30 min before you eat breakfast in the morning can help increase your metabolism to start the day. You can also take your fat burner about 30 minutes before your workout as fat burners contain a lot of ingredients that can help supply energy (like caffeine). However, these times are simply suggested — there’s no right or wrong time to take a fat burner. (3)(4)

How Much Do Fat Burners Cost?

It’s important to compare the cost of the container as a whole against the number of servings per container to see what you are actually getting for your money. As fat burners are fairly inexpensive, this number will usually come out somewhere between $0.50 and $1.00 per serving (though some more robust fat burners may cost around $2.00 per serving).

The more robust the ingredients list on your fat burner, the more expensive it’s going to be. Most fat burners include fat burning ingredients like cayenne pepper extract, caffeine, and green tea extract, but more expensive products may also include extrals like DMAE or HMB, which can improve mood and help you build and retain muscle respectively.

How We Decide The Best Men’s Fat Burners

Fat burners are a relatively straightforward product. They contain a handful of ingredients aimed towards increasing thermogenesis and lipolysis while also suppressing appetite and increasing energy and focus — all to aid your diet.

lean man doing situp
Jasminko Ibrakovic/Shutterstock

We focused on three main areas: ingredients — namely, the quality and quantity — how much the product costs, and then the serving size.

Ingredients

We dive into this a bit more below, but there’s a shortlist of fat-burning ingredients linked to fat loss and thermogenesis. The supps on this list all contain at least one scientifically-backed supplement that is shown to aid in either thermogenesis or lipolysis. 

Also, seeing as these picks are for men, we identified three ingredients that have been linked to increased testosterone production. Testosterone is the hormone that helps build muscle and bone mass, and it’s especially prominent in men. We elaborate on those three ingredients below and ensure that each of our picks contain at least one. 

Price

The fat burners on this list vary in price, but we made sure that there’s an option for all budgets. Equally as important, we ensure that “affordable” and “cheap” aren’t synonymous. Even our lower-priced picks offer solid ingredients. 

Serving Size

Some fat burners require that you take multiple pills two times a day. We’ll admit that there’s a pick or two on this list with a heftier serving size. But we also selected brands that offer a more modest dose for the pill adverse. 

3 Fat Burning Ingredients That May Increase Testosterone

The next time you scan an ingredient label, these ingredients should catch your eye if you’re looking to burn fat and build muscle. While other ingredients can support energy and reduce stress, which may aid your fat loss efforts, these three ingredients have a decent amount of research backing their fat burning efficacy, as well.

chili pepper extract
zi3000/Shutterstock

They also have links to supporting testosterone production, the primary hormone involved in muscle-building.

CLA (Conjugated Linoleic Acid)

CLA is an omega-6 fatty acid that is found mainly in dairy. It’s a popular weight loss supplement that has a decent amount of studies backing it’s fat loss properties (4). A lesser-known benefit of CLA may be it’s ability to synthesize testosterone. One 2013 study showed that mice who took CLA experienced a higher amount of free plasma testosterone. When the mice trained (endurance-style training), the mice taking CLA saw a greater uptick in testosterone biosynthesis. (5)

Caffeine 

Caffeine’s fat-burning effects are quite proven. One study shows that caffeine increased the subject’s metabolic rate for three hours after ingestion. Coffee, the study says, has a strong effect, too. It was concluded that coffee and caffeine stimulates one’s metabolic rate and fat oxidation. (6)

As far as testosterone production is concerned, a study in the Journal of Nutrition showed a link between caffeine consumption in men (via coffee) and increased testosterone levels. (7)

Chili Pepper Extract (Capsaicin)

A review of capsaicin studies derived from chili has shown that eating could reduce energy intake by 74 calories. The thought is the extract creates a desire for more carbohydrate-rich food, not fatty foods, which tend to be twice as calorically dense as carbs at nine calories per gram. (8) Another study says that chili activates adipose tissue, or fat, and facilitates weight loss. (9)

A 2013 study on mice, had a control group eat a standard diet while the others ate some with capsacian. The capsacian group showed an increase in serum testosterone levels, which indicates that spicy food derived from chilis may up your testosterone levels. (10)

What to Consider Before Buying a Fat Burner

Your personal goals come first and foremost when it comes to deciding which supplement will suit you best. You’ll want to weigh the types of ingredients in your fat burner, as well as when you’ll be taking your supplement and pricing before buying. 

Ingredients

Most fat burners contain ingredients that help with lipolysis, thermogenesis, or appetite suppression. And while many will include ingredients that can help with all three, some products may lean heavily on one of these three fat burning processes. It’s important to consider which of these processes may suit you best before deciding on a fat burning supplement.

In addition, you’ll also want to take note of proprietary blends. While we can’t say there is anything inherently wrong with them, we like to steer clear of them just because you don’t know exactly what you’re getting in your product if it just lists a proprietary blend. In short, make sure you know the ingredients you want, as well as their proper dosages before choosing your fat burner. 

Timing

Some people like to take their fat burner right when they wake up to jumpstart their metabolism, but others may prefer to take it right before a workout. If you are in the latter group, you’ll want to consider when you workout before choosing your fat burner. Many fat burners contain caffeine, and if you’re working out late at night, this may not suit you best — stim-free fat burners could be better for your exercise regimen. 

Price

While most fat burners will include cayenne pepper, caffeine, and green tea, others may also include extras like HMB or DMAE that can help with things outside of fat burn. If you’re willing to spend a little extra money, you can snag one of these products with a more robust ingredient list. If you’re sticking to a budget, just look for the products with basic fat burning ingredients, no extras. 

Final Word

It’s important to prioritize a healthy diet and exercise regimen first, but once you have those things under control, fat burners can add extra help. If you’re trying to stay in a caloric deficit, fat burners may be able to help suppress your appetite. They may also help increase your metabolism and burn a little extra fat. Before you buy any fat burning supplement, talk to your doctor to see if this supplement could be right for you. If you get the green light, decide on your ingredients and price point and let this list help you sift through the rest. 

FAQs

Are fat burners safe?

Fat burners, like all dietary supplements, aren’t approved by the FDA. That said, these supplements are merely just a combination of standard ingredients mixed together into a pill. Do not ever exceed the serving size, as many fat burners include stimulants which can negatively impact your health and even cause harm.

If I take a fat burner, then can I ease up on my diet?

No. Nope. Definitely not. Sorry. Even the ingredients above that have been shown to elicit a calorie-burn eliminate, like, 70 calories at most. That’s one Oreo. This isn’t to say you can’t ever ease up on your diet, or cheat, or increase your food intake when you’re in a strength-gaining phase — but you can (and should) do these things whether you’re taking a fat burner or not. Taking a fat burner is no excuse to eat or train differently.

What if I want to take just one of the ingredients?

Go for it. Plenty of people supplement with just caffeine (and not just in coffee form). Plenty of the ingredients mentioned above are sold separately. Though it’s more expensive, buying individual supplements let you control the dose and stack the ingredients you want together without any potential extras you may want to avoid. That’s a totally legitimate option.

References

  1. Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism. Physiol Rev. 2014;94(2):355-382. doi:10.1152/physrev.00030.2013
  2. Kim J, Park J, Lim K. Nutrition Supplements to Stimulate Lipolysis: A Review in Relation to Endurance Exercise Capacity. J Nutr Sci Vitaminol (Tokyo). 2016;62(3):141-61. doi: 10.3177/jnsv.62.141. PMID: 27465721.
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  4. Tinsley, G. M., Urbina, S., Mullins, J., Outlaw, J., Hayward, S., Stone, M., Foster, C., Wilborn, C., & Taylor, L. (2017). Influence of A Thermogenic Dietary Supplement on Safety Markers, Body Composition, Energy Expenditure, Muscular Performance and Hormone Concentrations: A Randomized, Placebo-Controlled, Double-Blind Trial. Journal of sports science & medicine, 16(4), 459–467.
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