The Best Fat Burners For Appetite Suppression, Cost, and More

Complement your diet and exercise with one of these supplements to potentially boost your fat burn.

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The first steps to a lean physique are a calculated diet and an organized training split. Neglect those two essential points, and no amount of fat-burning pills will inch you closer to being ripped. However, if your diet and training are dialed in, then a fat burner can help to push you over the finish line. Of course, you need to know what you’re buying and, more importantly, why. 

We took the guesswork out of the process by listing out the best fat burners on the market based on our experience and research. They contain ingredients that have been shown to aid in fat loss (when used in conjunction with a healthy diet and exercise), plus, most of these picks shouldn’t break the bank. If you want to get more into the nitty gritty, we also explain how fat burners work and dive a bit deeper into the ingredients that are in them. 

 Best Fat Burners

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 Fat Burners Video Review

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

The Best Overall Fat Burner

A successful cut means losing fat and retaining some energy to help you hit the gym to gain as much muscle and strength as possible — some formulas are better equipped for this task than others.

Jacked Factory BURN-XT

The Jacked Factory BURN-XT is that formula. It contains common fat-burning ingredients — such as l-carnitine, which may help the body turn fat into energy; green tea leaf extract, which may help with weight loss and blood sugar; caffeine, which can help with fat burn and energy levels; cayenne pepper fruit extract, which may help boost metabolism; and black pepper extract which may help enhance bioavailability and boost absorption of the supplement. (1) This product contains no fillers or dyes, and each dose is only one or two capsules (depending on your personal experience level with fat burners), so you won’t have to consume large numbers of pills at once. However, for optimal digestion, you should consume the capsules with a meal. 

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 and bodybuilders who want to increase their metabolism while also building muscle and are looking for a supplement that may help with that.
  • Those who are vegan since this product is made with veggie capsules. 
  • Anyone who values a transparent label — all of the ingredients in this supplement are listed on the label. 

Who Shouldn’t Take Jacked Factory BURN-XT

  • People who don’t want to have to take their supplement with a meal. 
  • Folks who are allergic to caffeine or want a non-stim fat burner — this product contains 125mg per capsule.

If you’re looking for a fat burner supplement that contains both ingredients with potential fat-burning properties and an energy boost from caffeine, BURN-XT is a well-rounded product to start with.

[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]

Best Fat Burner for Men

If you’re looking to cut but still retain the muscle you build in the gym, a fat burner can potentially help you — this pick is one of the best for men focused on keeping their gains strong. 

Transparent Labs Fat Burner

Though a healthy diet, exercise, and a caloric deficit are still the most important factors during a cut, a fat burner may also help you retain the muscle mass you build while shaving off a little extra fat. Transparent Labs Fat Burner contains green tea extract (which can help with fat oxidation) as well as synephrine, which may increase calorie burn, and HTP-5, which may suppress your appetite. The supplement also includes ingredients like caffeine and tyrosine, which can help with energy and focus, respectively. There are no fillers or unnecessary additives, and Transparent Labs uses veggie capsules — you’ll need to take two with water for a full dose.

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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

  • Men who are looking to trim down in the gym during a cut — this product may help suppress your appetite and increase fat oxidation.
  • Anyone on a budget — this product is fairly priced when it comes to fat burners.
  • Folks who want added ingredients for potential increases in energy and focus

Who Shouldn’t Take Transparent Labs Fat Burner

  • Pill-adverse folks. This supplement requires you to take two pills two times a day.
  • People who may not want additional caffeine in their supplements since this product includes 240mg of caffeine anhydrous.

If you’re already following a healthy diet and hitting a calorie deficit, a fat burner can be a solid supplement to add to your regimen as you near your fat-loss finish line. Transparent Labs Fat Burner is a great option for men in the cutting phase

[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]

Best Fat Burner For Women

Some women may prefer a formula specifically designed for them, and in that case Leanbean is a great fat burning supplement for them.

Leanbean

Leanbean’s formula is touted as being specifically tailored for women. It utilizes three grams of glucomannan —an dietary fiber that absorbs water in your stomach — to help keep you full. As a result, you won’t be as tempted to ingest extra calories from snacking or grazing. It also includes ingredients like choline, a nutrient that helps transport fat; chromium picolinate that may help regulate blood sugar levels; and vitamins B6 and B12, which can help manage energy levels to ward off fatigue

Leanbean
Leanbean
Leanbean

This fat burner, geared towards women, promotes fullness with three grams of Glucomannan, and has B vitamins for more energy and focus.

Who Should Take Leanbean

  • Snackers. This will product can help you stay full with glucomannan and added fiber.
  • People who want a fat burner with added B vitamins that can help fight fatigue.
  • Women who want a product marketed specifically for them.

Who Shouldn’t Take Leanbean 

  • People with sensitive stomachs. The added 1,000mg of glucomannan (a type of fiber) may not be welcome.
  • Men who would prefer a formula that’s marketed to them. 

If you’re looking for a product that’s marketed specifically toward women, this product boasts appetite suppressing ingredients and even B vitamins for a comprehensive fat burner supplement. 

Best Belly Fat Burner

Though this particular pick is more expensive than many others on this list, it has a robust list of ingredients that can help you remain focused, fight fatigue in the gym, and burn fat — all of which are key when you are targeting stubborn belly fat.

PhenGold

When it comes to targeting belly fat, a boost in focus and mood (to keep you working hard toward your goals) along with fat burning ingredients may be helpful. PhenGold hits all of the fat burner sweet spots, and throws in some extra ingredients that may help you have a better workout. It contains cayenne pepper, caffeine, and green tea, like most fat burners do. However, this product also contains rhodiola SP, which may help with fatigue and lead to a higher fat burn while you exercise. It also has l-theanine, which may help boost your metabolism. On top of that, its tyrosine may help you stay focused for longer in the gym, allowing for a more complete workout. This product is 100 percent natural, soy-free, lactose-free, GMO-free, and vegan, and all of its ingredients are listed on the label and explained in detail on the PhenGold website.

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 Take PhenGold

  • Athletes who are working hard in the gym to eliminate belly fat, and want a supplement that may help with both fat loss and fatigue. 
  • Anyone who wants mood– and focus-enhancing ingredients included in their fat burner. 
  • Vegans who are looking for a fat burner that is free of animal products will appreciate this plant-based formula. 

Who Shouldn’t Take PhenGold

  • Buyers on a budget — this product is one of the more expensive options on this list. 
  • Folks who don’t want added ingredients for mood or focus included in their fat burning supplement. 
  • People who are avoiding stimulants and don’t want additional caffeine in their supplement.

When it comes to belly fat, it doesn’t hurt to have a supplement that not only may help you burn fat, but can potentially help you knock out some solid workouts in the process — this product has ingredients that may help with fat loss, mood, and fatigue. 

[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]

Best Thermogenic Fat Burner

Thermogenic fat burners are those that are touted to increase metabolism (through heat production) in order to burn fat. This product boasts a solid dose of cayenne pepper fruit extract, which can play a key role in this process. 

Jacked Factory BURN-XT

Jacked Factory BURN-XT is labeled specifically as a thermogenic fat burner. This means it contains cayenne pepper extract — 50mg per dose to be exact — that can potentially boost metabolism and promote the metabolization of fat into energy the body can use. In addition to this metabolizing ingredient, Jacked Factory also includes l-carnitine, green tea extract, and caffeine for their potential fat burning benefits. Plus, the black pepper extract can help you digest it all. It’s worth noting that this supplement does contain 270mg of caffeine per dose, which is almost three times what you get in a normal cup of coffee. While this may be a welcome jolt for some, for others, it may not sit well.

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

  • Anyone looking for a fat burner that can increase your metabolism, and help the body use fat to create usable energy. 
  • People who value black pepper extract, which may help with the absorption and digestion of their supplement. 
  • Athletes who want a high dose of caffeine to help with their energy levels in the gym. 

Who Shouldn’t Take Jacked Factory BURN-XT

  • Folks who are allergic to black pepper — this product does include 5mg of this ingredient. 
  • Anyone who is trying to limit their caffeine intake as this supplement contains almost three times the amount of caffeine you get in one cup of coffee

Thermogenic fat burners are ideal if you want a supplement that can help increase your metabolism and encourage your body to use fat to create energy. This product includes cayenne pepper extract for this purpose along with ingredients that may help with bat burn and energy. 

Best Stim-Free Fat Burner

If you prefer a non-stimulant formula because you workout at night or get the jitters, this pick comes sans caffeine but can still be an effective fat burning supplement. 

Burn Lab Pro

Some people either want zero stimulants or would rather get their stimulants from sources such as coffee or pre-workouts. Burn Lab Pro forgoes caffeine and other stimulants and instead relies on coleus forskohlii root for potential simultaneous fat burn and muscle build, and cultured glucose tolerance factor (GTF) chromium, which may help block fat storage, boost fat burn, and stabilize energy. In addition, you’ll find ß-Hydroxy ß-Methylbutyrate (HMB), which can help build and retain muscle, chili pepper extract that can act as an appetite suppressant, and black pepper extract, which can help you absorb all the nutrients in the supplement. However, each serving is three Nutricaps, which may be a lot for some who are pill-adverse. 

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

  • Athletes who workout late at night or want to get their caffeine from pre-workout as this supplement does not contain any stimulants. 
  • People who are allergic to caffeine and are trying to avoid it in all of their supplements. 
  • Bodybuilders who value a fat burner with HMB that may help with muscle gains

Who Shouldn’t Take Burn Lab Pro

  • Folks who don’t like taking a lot of pills — each serving of this supplement is three pills. 
  • Anyone who works out in the morning and may value a fat burner with caffeine. 

While some people may value caffeine in their fat burner, those who exercise late at night or who may be allergic to caffeine can find fat burners like Burn Lab Pro that nix stimulants altogether. 

[Related: Intermittent Fasting 101: A Guide To Benefits, Muscle Gain, And More]

Best Premium Fat Burner

Sometimes (read: almost always) quality will cost you. If you can afford it, investing in a fat burner that boasts great ingredients with useful extras may be worth the cost. 

PhenGold

This is a pretty complete fat burner. It’s got the usual cast of characters — cayenne pepper, green tea, and caffeine. But this fat burner also boasts extra ingredients such as Rhodiola SP, which aids fat loss and relaxation, and the nootropic DMAE may also improve mood. Of course, this product isn’t cheap with so many high quality ingredients in such full doses, but if you’re looking for the full package, you’ve found it. 

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 Take PhenGold

  • Serious fitness enthusiasts who want to take a fat burner with both tried-and-true ingredients and a few extras.
  • People who may benefit from mood-enhancing ingredients will like the DMAE in this product. 
  • Folks who are willing to invest in a high quality fat burner supplement. 

Who Shouldn’t Take PhenGold

  • Folks on a budget. This product isn’t cheap.
  • People who don’t want or require a more robust ingredient list.

Though PhenGold may be more expensive than other fat burners on this list, it boasts unique ingredients like rhodiola SP and nootropic DMAE that many basic fat burners do not. 

[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]

The Best Fat Burner for the Money

Expensive isn’t always synonymous with quality. We found a product that will fit most people’s budget that still boasts great fat burning ingredients. 

Jacked Factory BURN-XT

The ingredient list is pretty short — there are just five — but they’re all geared towards thermogenesis. Thermogenesis is a fat loss method that fat-burning supplements use. It works by picking ingredients that raise the body’s internal temperature to burn more calories (as it requires energy to cool down). Some of the ingredients that help with this are green tea leaf extract, cayenne pepper, caffeine, and black pepper fruit extract. Though some fat burning supplements boast extra mood-enhancers or fatigue-fighting ingredients, this product sticks to the basics of fat burn, which is what keeps the cost lower. 

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

  • People who want a stimulant, specifically caffeine, in their fat-burner.
  • Folks who are on a budget will appreciate this affordable option.
  • If you prefer ingredients focused on thermogenesis to burn fat, you’ll like the ingredients list on this product.

Who Shouldn’t Take Jacked Factory BURN-XT

  • People who want more ingredients that may drive fat loss in other ways (like fat oxidation). 
  • Those who like other ingredients such as nootropics or herbs for appetite suppression and mood enhancement.

Fat burners can be fairly expensive, so if you are looking for a reasonably priced product that still boasts thermogenic ingredients, like cayenne pepper extract and green tea leaf extract, this pick is the way to go. 

[Related: Intermittent Fasting 101: A Guide To Benefits, Muscle Gain, And More]

Best Transparent Fat Burner 

Some brands hide quality ingredients in blends, so you don’t really know what or how much you’re getting. This is why brands that value transparency — in ingredients and dosing — are valuable. 

Transparent Labs Fat Burner

Transparent Labs Fat Burner offers up quality in the right quantity. There are ingredients such as green tea extract, which we like since it increases fat oxidation and thermogenesis, along with cayenne pepper and caffeine. (2) In addition to listing the full doses, Transparent Labs also provides in-depth explanations and studies on the ingredient’s efficacy. Plus, Transparent Labs uses veggie capsules, which makes this filler- and additive-free product vegan, as well. However, the recommended dose is two pills two times a day for the best results, so those who are pill-adverse may want to look elsewhere.

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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

  • People who value full transparency from a company about both the ingredients and dosing. 
  • For what you get, this fat burner is pretty affordable and fairly priced. 
  • Folks who like having caffeine in their fat burning supplement for an added jolt of energy. 

Who Shouldn’t Take Transparent Labs Fat Burner

  • Folks who don’t want to take a lot of pills. This requires two, two pill servings.
  • Anyone looking for a stim-free fat burner — Transparent Labs does contain caffeine. 

For anyone who values a clear and transparent label, Transparent Labs Fat Burner lives up to its name and lists the full doses of each ingredient in plain sight. 

[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]

The Best Fat Burner for Suppressing Appetite

There’s no way around it; eating to lose weight can suck and often leave you feeling hungry. The right fat burner can help to curb those cravings. 

Leanbean

Pretty much all of the ingredients on this list are status quo, but Leanbean differentiates itself by overcoming hunger cravings. This formula uses a dietary fiber called glucomannan, which swells the stomach slightly to create a feeling of fullness. Leanbean offers up three grams of the specific fiber, which is more than you’ll find in other brands. It’s worth noting that this product is marketed specifically to women though, so if you’re a man who’s looking for something that caters more toward male customers, you may want to go a different direction.

Leanbean
Leanbean
Leanbean

This fat burner, geared towards women, promotes fullness with three grams of Glucomannan, and has B vitamins for more energy and focus.

Who Should Take Leanbean

  • People who want a basic fat burner that also includes fiber for digestion and satiety.
  • Folks who experience cravings. The glucomannan can act similarly to a hunger suppressant to help keep you full. 
  • Women may appreciate that this product is marketed specifically to them. 

Who Shouldn’t Take Leanbean 

  • Penny pinchers. This formula is more expensive than some others on this list. 
  • People with digestive issues. The extra fiber may be disruptive to some. 
  • Those who are averse to taking multiple-pills in a single serving (Leanbean is six pills per serving). 

If you’re trying to limit your grazing or eat smaller meals to stay in a calorie deficit, this product’s glucomannan may help swell the stomach so you feel fuller. 

[Related: The Best Types Of Supplements For Performance, Weight Loss, And Health]

How We Decided On the Best Fat Burners

When selecting the best fat burners for this list, we take into account ingredients and dosing based on research and how much a fat burner actually costs. We’ll admit that fat burners aren’t an absolute necessity, but if you’re in the market for them, then we’re still going to dig deep to find the best options available. 

[Related: Could Baking Soda Be The Best Workout Supplement You’ve Never Tried?]

Dosage

If an ingredient is solid, but it’s in an amount that is five-times less than what the science says is effective — then what good is that? We strive to choose products that offer the right ingredients in the right doses that are priced accordingly. We’ve further broken down the proper dosages here

Proprietary Blends

If we don’t know the dose, it’s hard to know just how effective the fat burner is. For that reason, we favored fat burners that rely on transparent labeling vs products with proprietary blends. We want you to know what you’re getting and exactly how much.

Price

The price tag of your fat burner will depend on the ingredients in the bottle. A more expensive fat burner most likely contains more ingredients and a higher dose of those ingredients as well. We aimed to showcase fat burners mostly in the middle, but with premium and budget options, too.

How Fat Burners Work?

There are three primary ways that a fat burner can help to drive fat loss. Here’s a breakdown of each.

Fat Oxidation

A fat burner won’t actually burn fat off of your body. That said, fat is an energy source that your body stores to use. Having your macros dialed in and training consistently should always come first and foremost, but certain ingredients in fat burners have been shown to coax your body into using (or oxidizing) stored fat. Specifically, green tea extract — well, the compound EGCG, found in green tea — and L-carnitine. 

Thermogenesis

Your body burns calories (necessary for fat loss) simply by regulating normal functions, such as breathing, your organ’s functions, and your internal temperature. Most fat burners include capsaicin (extracted from chili peppers) and caffeine to increase your body’s internal temperature. In doing so, your body will work with higher intensity to cool down and burn more calories. The amount of extra calories you can burn from thermogenesis isn’t many, but they can add up over time. This is especially true if you’re already in a caloric deficit and don’t want to reduce your food intake anymore. At that point, an extra 50 to 100 calories a day may help. 

Appetite Suppression

You need to eat fewer calories than you burn to lose weight. There’s no way around that. And eating a calorie deficit can be tough. This is why many fat burners contain ingredients like 5-HTP, fiber, and psyllium to help you feel full. That way, you’re less likely to give in to bored and mindless eating.

When Should I Take Fat Burners?

It’s best to take fat burners in the morning about 30 minutes before you eat breakfast. Since your metabolism typically slows overnight as you sleep, taking a fat burner right in the morning could help jumpstart it for the day. 

man running on treadmill
Stefanovic Mina/Shutterstock

You can also take your fat burner about 30 minutes before your workout. Since fat burners contain a lot of ingredients that can help supply energy (like caffeine), it may be beneficial to take them pre-workout for an added jolt of energy. (3)(4)

How Much Do Fat Burners Cost?

Fat burners are fairly inexpensive — though if you just look at the cost of the container you’re buying, you may not think so. You need to weigh the cost of the container against the number of servings you’re getting in that container. This number will usually come out somewhere around $0.50 to $1.00 per serving (though the premium fat burners cost around $2.00 per serving). 

The cost of a fat burner goes up when you add in extra ingredients to the fat burning blend. While most fat burners will include a blend of fat burner basics like cayenne pepper extract, caffeine, and green tea extract, the more expensive products will add in ingredients like DMAE, which can improve mood. If added boosts aren’t important to you, one of the basic, less-expensive options on this list should do just fine.

What’s In Your Fat Burner?

Before purchasing any fat burner, be on the lookout for common ingredients like caffeine, CLA and HMB, among others.

Caffeine

Most fat-burners offer up caffeine in doses between 100 to 200 milligrams because of its ability to increase thermogenesis and boost energy. One study found that by taking caffeine, your body may burn extra calories each day (though, only 100 or less, but that can add up.) (3)

man running on treadmill
Cat Act Art/Shutterstock

Some people prefer to get their caffeine from another source, so they have control over when they take it. Say you take your fat burner in the morning but train at night; then, it makes sense to save your pre-workout for before your workout. 

Capsaicin 

Capsaicin is a compound in chili peppers that may increase your body’s internal temperature, adding up to another five to 50 calories burned per day. (5)

HMB (Hydroxymethylbutyrate)

You won’t find this in many fat burners, but HMB, a chemical produced when the body breaks down the amino acid leucine, may help preserve muscle tissue when you’re in a caloric deficit. (6) You can also buy this supplement separately and take it in tandem with a fat burner. 

Green Tea Extract

Green tea extract itself may benefit your brain and heart, making it generally beneficial when it comes to your overall wellbeing. (7) (8) However, green tea extract contains a compound called EGCG, specifically shown to increase fat oxidation (albeit, in obese individuals). (9) Some fat burners offer just EGCG, and some list green tea extract. 

CLA (Conjugated Linoleic Acid)

CLA is an omega fatty acid. It’s popular in the fitness community for its ability to aid in weight loss. Though no adverse effects have been noted, additional research is still needed on long term use of CLA. (10)

What to Consider Before Buying a Fat Burner

As with most supplements, it’s important to consider your personal goals before buying a product. In this case, you’ll want to weigh the types of ingredients you’re looking for, the time at which you’ll be taking your fat burner and/or exercising, and the price you’re willing to pay. 

Ingredients

First and foremost, you’ll want to consider the type of potential fat burn you are looking for. As we discussed, fat burners use ingredients that may help with fat oxidation, thermogenesis, and appetite suppression. While many fat burners include ingredients that do all three of these things, oftentimes a product will lean more heavily toward one of the three in particular. Before you decide which fat burner you want to buy, you should consider which of these processes you want to prioritize. 

You’ll also want to look out for proprietary blends of ingredients. We recommend sticking to products that disclose the dosage of every ingredient in their fat burner. If a product lists a proprietary blend without the dosage, you have no way of knowing what you’re getting in your supplement or if the dosage you’re getting can be effective. 

Timing

Though you can take your fat burner when you wake up in the morning to jumpstart your metabolism, many people choose to take their fat burners before they workout. If you are one of these people, you’ll want to consider the stimulants — like caffeine — in your fat burner. If you’re a morning workout person, great — you’re good to go. However, if you prefer to workout late at night, you may want to opt for a fat burner that doesn’t contain any stimulants. If you take a fat burner with caffeine too late in the day, it could potentially mess with your sleep.

Price

Most fat burners will include the typical big hitters — cayenne pepper, caffeine, and green tea — but if you’re willing to dish out a little extra cash, some fat burners may also include extras like HMB or DMAE that can help with things outside of fat burn (in this case, muscle retention and mood).

Final Word

While a healthy diet, caloric deficit, and consistent exercise regimen are the best tools you can have for losing weight, fat burners can be a helpful supplement. If your nutrition and workout routine are on point, fat burners may help you suppress your appetite, increase your metabolism, and burn a little extra fat. Before you start on a fat burning supplement, it’s important to speak with your physician to see if this supplement could be right for you. Once you’ve picked out the ingredients you’re looking for and settled on a price point, this list can help you with the rest.

FAQs

Are fat burners safe?

Because they’re a supplement, fat burners aren’t regulated by the FDA. That said, most fat burners include common ingredients in reasonable doses. What you shouldn’t do is stray from the recommended dosage and take more. That won’t get you ripped faster, but it may make you ill.

Do I need a fat burner?

Nope. Following your macros, training hard, and even upping your daily step count should come first. You cannot — we repeat, cannot — take a pill or powder and see results. If you eat well and train a few times a week, however, a fat burner may help expedite the process a little bit.

Should I take a fat burner before my cheat meal to offset the damage.

Again, no. If you’re going to have a cheat meal, then have your cheat meal. If you feel like you need to offset the damage of a single meal, then maybe a better question to ask yourself is, “Should I be eating this?”

References

  1. Examine.com. “Fat Loss Supplement – Health Benefits, Dosage, Side Effects.” Examine.com, 27 Apr. 2021, https://examine.com/supplements/fat-loss/. 
  2. Hursel R, Viechtbauer W, Dulloo AG, Tremblay A, Tappy L, Rumpler W, Westerterp-Plantenga MS. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011 Jul;12(7):e573-81. doi: 10.1111/j.1467-789X.2011.00862.x. Epub 2011 Mar 2. PMID: 21366839.
  3. Boyett JC, Giersch GE, Womack CJ, Saunders MJ, Hughey CA, Daley HM, Luden ND. Time of Day and Training Status Both Impact the Efficacy of Caffeine for Short Duration Cycling Performance. Nutrients. 2016 Oct 14;8(10):639. doi: 10.3390/nu8100639. PMID: 27754419; PMCID: PMC5084026.
  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.
  5. Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989 Jan;49(1):44-50. doi: 10.1093/ajcn/49.1.44. PMID: 2912010.
  6. Engelen MPKJ, Deutz NEP. Is β-hydroxy β-methylbutyrate an effective anabolic agent to improve outcome in older diseased populations?. Curr Opin Clin Nutr Metab Care. 2018;21(3):207-213. doi:10.1097/MCO.0000000000000459
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  8. Bogdanski P, Suliburska J, Szulinska M, Stepien M, Pupek-Musialik D, Jablecka A. Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients. Nutr Res. 2012 Jun;32(6):421-7. doi: 10.1016/j.nutres.2012.05.007. Epub 2012 Jun 20. PMID: 22749178.
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