When it comes to maximizing fat loss, diet and exercise reign supreme.

The largest determinant of long-term fat loss is the ability to expend more energy than you consume over a prolonged period of time. Put simply, if you burn more calories than you eat, you will lose weight.

Exercise affects the “energy out” part of this equation by increasing the amount of energy you burn. Conversely, changes in diet affect the “energy in” part of this equation by helping you consume less energy throughout the day.

However, while these two factors are unquestionably the most important when it comes to fat loss, that doesn't mean you shouldn't pursue a little help along the way. 

Help in the form of supplements.

With that in mind, we wanted to give you the rundown on the best (as well as legal and scientifically supported) fat loss supplements available on the market at the moment, and the how and why behind them.

Best Fat Loss Supplements

When it comes to fat loss, the supplement industry is rife with options -- however, like most things, some are much better than others.

And here are the good ones:

• Casein Protein Powder

First up we have casein powder.

While it is not often advertised as a fat loss supplement, that doesn't mean it won't have a profound effect on your fat loss journey (if you use it correctly, that is).

Much like whey protein powder, casein is a refined protein source derived from dairy, where it is produced as a by-product when people make cheese. But casein is markedly different from whey in the sense that it is a slow digesting protein source (whereas whey is digested rapidly after eating).

It is for this reason that casein is often used as a source of protein before sleep -- because it provides a steady stream of amino acids into the blood overnight, maximizing muscle protein synthesis (and by extension, muscle growth).

However, this has an additional benefit pertaining to fat loss.

Because it takes so long to digest, casein also blunts hunger and reduces the desire for snacking throughout the day [1]. With this in mind, it can be used in between meals as a way to lower sensations of hunger and reduce your daily energy intake during fat loss phases.

We may be a little biased, but we firmly believe the best option on the market is the Amino Z casein powder.

• Thermogenic supplements (a.k.a fat burners)

Thermogenics are a family of supplements that typically combine a number of ingredients that act to increase your metabolic rate, increase energy levels throughout the day, and blunt hunger.

Some of the more common evidence-based compounds found in thermogenic supplements include caffeine, Acetyl L Carnitine, L-Tyrosine, Theobromine, Green Tea Extract, synephrine, gamma butyrobetaine, pepper extract(s)...the list goes on.

Now, one thing to note is that some of the effects of thermogenic supplements are a little overstated -- especially those that relate to increasing metabolism and fat burning.

While many of thermogenic supplements contain ingredients that facilitate both of these factors, the effect is often quite small, and unlikely to have any meaningful impact on long-term fat loss. 

But that doesn't make them useless.

Firstly, many of the compounds in thermogenics do increase alertness, energy, and exercise performance. As a result, they can increase the amount you move throughout the day, and the amount of exercise you burn in your gym sessions [2, 3, 4, 5].

This can lead to markedly greater energy expenditure on a daily basis.

Secondly, many of these same compounds actually blunt hunger [6, 7]. This can lead to less snacking throughout the day, which can help with the “energy in” side of the fat loss equation, much like the casein discussed above.

With this in mind, there may be merit to taking your thermogenic supplements earlier in the day to get the largest effect on daily energy and hunger, rather than right before your workout.

If you are after a high quality thermogenic supplement that contains nothing but evidence based ingredients, it's hard to look past our Amino Z thermogenic supplement. 

• Fiber Supplements

Last but not least, we have fiber.

Most people know that fiber is good for their overall health -- but did you know that it can also promote fat loss?

The term “fiber” describes a specific family of carbohydrates that cannot be digested by the human gut. Breaking it down further, fiber can be classified as soluble or insoluble, depending on how it interacts with water.

Insoluble fibers do not dissolve in the presence of water, and tend to act as a bulking agent in your digestive system, increasing the content of your gut. Conversely, soluble fiber does dissolve in water, which is why most insoluble fibers increase the speed at which food is digested.

However, there are certain types of insoluble fibers -- namely psyllium and glucomannan -- that get extremely thick in the presence of water, and end up becoming a thick gel-like substance that fills your digestive system.

As a result, these types of fiber can slow the rate at which your stomach empties, making you feel fuller for longer, and seriously reducing your appetite in the process [8, 9].  Like many of the other appetite suppressing supplements discussed earlier in this article, this can lead to reduced caloric consumption and associated weight loss. 

So, if you want to get some of the fat loss benefits of fiber, start your day with something like a psyllium supplement, or even a bowl of rolled oats (which is full of fiber).

Do you need fat loss supplements?

As discussed above, real fat loss is derived from sustaining a moderate energy deficit for a prolonged period of time (i.e., often multiple months). And this is largely driven by maintaining a high quality diet and a solid exercise regime.

But there is a kicker here.

Anyone who has been on a fat loss journey knows that losing weight is hard. The more weight you lose, and the longer you spend eating fewer and fewer calories, the harder it gets. Hunger increases, energy decreases, and it becomes extremely difficult to find motivation to continue.

Which is where supplements can help.

By increasing energy and blunting hunger they can make your weight loss journey less difficult and more enjoyable. In turn, this can help you maintain your fat loss phase for longer, making it more effective.

Take Home Message

Most fat loss supplements are over blown -- but there are a select few that can have a significant impact on your fat loss journey, ultimately making it more successful in the long run.

So if you are looking to start a cutting phase, give a few of the supplements listed in this article a go and see what you think. They could just be the thing that takes your training results to the next level.

References

1. Alfenas, Rita de Cássia Gonçalves, Josefina Bressan, and Aline Cardoso de Paiva. "Effects of protein quality on appetite and energy metabolism in normal weight subjects." Arquivos Brasileiros de Endocrinologia & Metabologia 54 (2010): 45-51.
2. Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British journal of sports medicine 54.11 (2020): 681-688.
3. Eichenberger, Philipp, Paolo C. Colombani, and Samuel Mettler. "Effects of 3-week consumption of green tea extracts on whole-body metabolism during cycling exercise in endurance-trained men." Int J Vitam Nutr Res 79.1 (2009): 24-33.
4. Koozehchian, Majid S., et al. "Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males." Journal of exercise nutrition & biochemistry 22.4 (2018): 7.
5. Sohail, Anas Anas, et al. "The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review." Cureus 13.12 (2021).
6. Schubert, Matthew M., et al. "Caffeine, coffee, and appetite control: a review." International journal of food sciences and nutrition 68.8 (2017): 901-912.
7. Carter, Brett E., and Adam Drewnowski. "Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal." Appetite 59.3 (2012): 755-761.
8. Clark, Michelle J., and Joanne L. Slavin. "The effect of fiber on satiety and food intake: a systematic review." Journal of the American College of Nutrition 32.3 (2013): 200-211.
9. Rebello, Candida J., Carol E. O’Neil, and Frank L. Greenway. "Dietary fiber and satiety: the effects of oats on satiety." Nutrition reviews 74.2 (2016): 131-147.

Is Metabolic Adaptation Real?

Metabolic adaptation is a hot topic in the fitness industry right now, largely driven by fitness influencers suggesting it's the primary reason people struggle to lose weight and keep it off.

But what is it, and is it something you really need to worry about?

What is Metabolic Adaptation?

To understand metabolic adaptation, you first need to know how you burn energy on a daily basis.

Your "Total Daily Energy Expenditure" (or TDEE for short) is the term used to describe the total amount of energy you burn each day. This is broken down further into four categories, being:

• Exercise activity thermogenesis (EAT), which is the energy you burn through formal exercise (i.e., weight training and cardio)
• Non-exercise activity thermogenesis (NEAT), which is the energy you burn moving about throughout the day.
• Thermic effect of food (TEF), which is the energy you burn breaking down and digesting the food you eat, and:
• Resting metabolic rate (RMR), which describes the energy you burn performing the cellular functions your body needs to stay alive.

Now of these factors, the largest determinant of your TDEE is your RMR, which accounts for around 70% of your total energy expenditure.

With this in mind, metabolic adaptation describes a process whereby your energy expenditure decreases, meaning the amount of energy you need to consume to stay the same weight (or lose weight) decreases [1].

Why Does Metabolic Adaptation Occur?

Metabolic adaptation is thought to occur when you are exposed to a prolonged period of low energy availability (i.e., during a diet).

Historically speaking, this process makes sense. 

Back when humans were hunter-gatherers, food was scarce. And during times when food was hard to come by, metabolic adaptation would be desirable because it would help you sustain essential body fat levels and survive without food.

However, in modern day, we don't have a food scarcity problem. Instead, the most likely instance of metabolic adaptation is when someone tries to lose weight. 

The Drivers of Metabolic Adaptation

When it comes to metabolic adatpation, there are two main drivers: a physical loss of weight and a change in hormone secretion.

The first one is simple to understand.

The heavier you are, the more energy you burn moving around on a daily basis. You also spend more energy on the physiological processes that keep your body running because there is simply more of you to run.

But, when you lose weight and get lighter, the amount of energy you burn in this manner decreases.

This is one of the key factors that contribute to lasting (but expected) changes in energy expenditure (and, by extension, metabolism) after you finish dieting and lose weight.

The second is a little more complex and related to the hormone leptin [2].

Leptin is a hormone produced by fat cells, but its production is only high when those fat cells are full. When you lose weight, your fat cells store less energy and literally shrink in size. This causes a reduction in leptin production and secretion.

Now, leptin plays a number of key roles in the human body, some of which include the regulation of hunger and energy levels.

With this in mind, when you enter an energy deficit and start losing weight, your low leptin levels are likely to cause an increase in hunger, a reduction in energy levels, and, therefore a reduction in NEAT -- all of which further reduces your daily energy expenditure.

So, considering this, it should be apparent that metabolic adaptation is a very real phenomenon -- but is it something that has a large impact?

The Impact of Metabolic Adaptation

Given the level of interest in metabolic adaptation, it should come as no surprise that it has been researched quite extensively -- and the results have indicated that it can indeed have a measurable impact on energy expenditure.

A well-regarded review by Rosenbaum and Leibel explored the topic in detail and found that if someone loses ~10% or more of their body weight, their TDEE will drop by somewhere between 20 and 25% [3].

But where exactly does this come from?

As I have already outlined, some of this reduction is explained by simply being lighter, but this cannot explain all of it. 

In fact, the change in TDEE tends to be slightly larger than what you would expect based on changes in body weight alone -- which means there must be an additional adaptive component.

And this can almost entirely be explained by reductions in NEAT.

Research has shown that if someone loses ~25% of their body weight, they will see a reduction in TDEE that is ~25% greater than what could be caused by just a loss of physical mass [4]. 

However, their resting metabolic rate changes will only account for about ~2% of this. This means that reductions in NEAT explain the other ~23% of metabolic adaptation.

NEAT is Important

Most people balk when they hear this because they perceive NEAT to be somewhat unimportant -- but I want to reiterate that reductions in NEAT go beyond just doing less incidental activity.

It implies that you are subconsciously becoming more efficient.

This might mean making more efficient movement strategies to get around the house. It might mean unknowingly fidgeting less to preserve energy. It might even mean taking the elevator instead of the stairs because you feel too fatigued to take another step.

Changes in NEAT are very real, and they are often outside our control.

How Long Does Metabolic Adaptation Last?

So we know that Metabolic Adaptation does happen, but the good news is that it doesn't always happen and doesn't last forever.

Firstly, metabolic adaptation is not going to happen to a notable degree unless someone is spending a very long time in an energy deficit and looking to lose a large amount of weight, or if someone is looking to get down to extremely low levels of body fat (i.e., less than 8-10%).

In both of these instances, we would expect to see a larger degree of metabolic adaptation due to the more extreme nature of the energy deficit. But if you are looking to lose a little bit of weight, it will not be a huge concern.

As you move through a weight loss phase, you will be forced to reduce calories to continue losing weight. Although you will not be able to reverse the adaptation coming from being a lighter body weight (unless you regain that weight, which probably ruins the point), the reduction in NEAT tends to return to baseline soon after returning to maintenance calories.

The reason is that losing weight is not the primary cause of metabolic adaptation, whereas being in a constant state of energy restriction is.

To minimize the already small amount of metabolic adaptation, the goal should be to increase back to maintenance calories relatively quickly after reaching your goal body weight [5]

Final Thoughts

Metabolic adaptation is indeed a very real phenomenon.

But it is unlikely that you need to worry about it unless you are looking to lose a considerable amount of weight or get as lean as a bodybuilder on stage.

If you are someone who is simply looking to lose a bit of weight so you can feel more comfortable at the beach, it is good to know that it exists, but know that it is not going to impact you in a particularly negative manner.

References:

1. Trexler, Eric T., Abbie E. Smith-Ryan, and Layne E. Norton. "Metabolic adaptation to weight loss: implications for the athlete." Journal of the International Society of Sports Nutrition 11.1 (2014): 7.
2. Kelesidis, Theodore, et al. "Narrative review: the role of leptin in human physiology: emerging clinical applications." Annals of internal medicine 152.2 (2010): 93-100.
3. Rosenbaum, Michael, and Rudolph L. Leibel. "Adaptive thermogenesis in humans." International journal of obesity 34.1 (2010): S47-S55.
4. Weigle, David S., et al. "Weight loss leads to a marked decrease in nonresting energy expenditure in ambulatory human subjects." Metabolism 37.10 (1988): 930-936.
5. Hall, Kevin D. "Metabolic adaptations to weight loss." Obesity 26.5 (2018): 790-791.

Steady State Cardio vs. HIIT For Fat Loss

Fat loss is one of the most common fitness goals on the planet. When we consider it has relevance from both a health and an aesthetic perspective, it is very easy to understand why.

And when it comes to fat loss, cardio is a must -- but is one form better than the other?

What causes fat loss?

Although there are a number of unique social, environmental, and physical factors that can influence someone's ability to lose weight, it ultimately comes down to one thing -- expending more energy than you consume for an extended period of time [1].

Every single day you burn energy. This energy is used to perform tasks of daily living, fuel your exercise habits, and ensure that every single one of your cells is performing its specific role within your body.

This amount of energy is known as your “total daily energy expenditure,” and it describes the amount of energy you expend every single day (keep in mind that this “energy” is often measured in “calories”).

If you are looking to lose weight, you ultimately need to ensure that the calories you burn each day are greater than the calories you consume. This puts you in a “calorie deficit,” and forces your body to rely on its own energy sources to get through the day -- with the largest energy store in your body being fat. 

 As such, being in a calorie deficit results in fat loss, because your body is forced to burn fat for energy to support your daily functions.

Now, you can achieve a calorie deficit in one of two ways:

1. You can reduce the amount of energy you consume by changing your dietary habits, or:
2. You can increase the amount of energy you expend through exercise.

With this in mind, we are going to dive a little deeper into exercise and fat loss.

Why Cardio for Fat Loss?

While weight training is an amazing tool when it comes to changing how you look, it is not the most effective way to promote fat loss because it does not burn a huge amount of energy.

This makes sense when you consider that, during most weight training sessions, you perform more time resting between sets than you do exercising.

However, cardio offers a much more effective fat loss tool.

Because it involves a high degree of consistent effort, it also causes a consistent and sustained increase in energy expenditure. This makes it a more effective method to increase the “energy out” side of the equation we spoke about earlier [2].

Steady State Cardio and HIIT

When talking about cardio, it can really be broken down into two main types: Steady state cardio, or high intensity interval training (HIIT for short).

Steady state cardio typically involves cardio performed at a low-to-moderate intensity of effort (less than about 80% of your maximal heart rate), over a longer period of time (more than 30 minutes), and within a single bout.

 Conversely, HIIT is a type of cardio performed in multiple shorter bouts of high intensity activity (more than 80% of your maximal heart rate), interspersed with recovery periods that are either done at a much lower intensity, or in a state of complete rest.

As an example, going for a light 60 minute jog would be considered steady state cardio. On the other hand, a HIIT session might involve doing 30 seconds at near maximal effort, followed by 30s of complete rest, for a total of 30 minutes.

Steady State Cardio vs. HIIT For Fat Loss

Now for the crux of the article -- when it comes to fat loss, is one better than the other?

Fortunately for us, a recent meta-analysis (a study that combines the results of multiple studies) looked to answer this question. 

The authors of this meta-analysis combined the results of 54 individual studies comparing the effects of steady state cardio and HIIT on fat loss, and found that they both caused the exact same amount of fat loss [3] -- however, there are some considerations that should be mentioned.

The average weekly dosage of all steady state cardio in all the studies per week was ~120 minutes, whereas it was only ~30 minutes for the HIIT sessions.

So, what does this imply?

Well, HIIT training is performed at a much higher intensity than steady state exercise. As a result, it burns more energy per minute, which is why it might be considered a more “efficient” tool for fat loss.

What should you choose?

The good news is that both modes of cardio are effective, so you can make your decision entirely on personal preference.

If you can only sneak in two 20 minute cardio sessions per week, then HIIT is going to be your best bet. On the other hand, if you enjoy going for a big run on your non-gym days, then doing two 60 minute steady state sessions probably makes the most sense for you.

With this in mind, your best bet is to choose the type of exercise you enjoy the most, or most easily fits within your schedule -- because that is what you are more likely to commit to over the long term.

Final Point

Despite what you may have heard, both steady state and HIIT training are equally effective for fat loss -- which simply means that you should choose the one that suits your personal situation best!

References:

1. Strasser, B., A. Spreitzer, and P. Haber. "Fat loss depends on energy deficit only, independently of the method for weight loss." Annals of Nutrition and Metabolism 51.5 (2007): 428-432.
2. Grieve, George Lewis. "The effects of exercise mode and intensity on energy expenditure during and after exercise in resistance trained males." (2018).
3. Steele, James, et al. "Slow and steady, or hard and fast? A systematic review and meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training." Sports 9.11 (2021): 155.

It seems like everywhere you turn these days, a new fat burner pops up. With so many fat burners around that promise the moon, you should have it easy losing weight, right? Not exactly. This is especially true if you fall into the category of having a stimulant intolerance.

But why does this matter? To many, stimulants are a dime a dozen.  Drinking several cups of caffeine laden coffee every daily is testament to just how trivial these are to the majority of people. In others, however, stimulant use could lead to dangerous alterations in catecholamine levels- natural chemicals produced by the body that help us cope with basic fight and flight responses.

There may be many causes behind stimulant intolerance/ sensitivity, but genetics plays a huge role in this. There isn’t much that can be done to fight stimulant insensitivity except avoiding them in the first place.

Which leads to the necessity of looking for non-stimulant fat burners that can help you accomplish your goal of losing some weight. But don’t worry- we’ve got you covered. Below we’ve curated the top 5 non stimulant burners that you can take advantage of.

Carnitine

Starting off the list with carnitine is deserving, as it is one of the most effective non-stim fat burners you have at your disposal. Carnitine is a naturally occurring amino acid in the form L-carnitine, but it can also be found in acetyl-L-carnitine supplemental form as well.

So what is it that makes carnitine so useful for weight loss? Its ability to help shuttle fatty acids into the mitochondria[i]carnitine this can be increased. Coupled with a low carbohydrate diet it can help you dig into stored body fat.

Garcinia Cambogia

An underrated and underutilized tool in your non-stim fat burning arsenal, this plant that is native to South East Asia can help you lose more weight by having a supporting role. What this means is that it is not directly involved in fat loss, but rather, can help prevent the production and storage of new fat[ii]carbohydrates into fatty acids which are then subsequently stored in fat cells. Thus, by addressing multiple fronts while trying to lose weight, more comprehensive changes can be noticed.

Alpha Lipoic Acid

A compound naturally produced by the body, and obtained via the consumption of various meats, it is a potent anti-oxidant that can also help you reach your weight loss goals.

To start with, alpha lipoic acid (ALA), can help suppress your appetite, a necessary pre-requisite of weight loss. All the fancy supplements aside, weight loss still revolves around the basic premise that you must expend more calories than you consume. Thus, some degree of caloric restriction is necessary.

This is oftentimes the most difficult part of weight loss as hunger seeps in and sabotages your diet. Appetite suppressants can do a lot for helping you stay the course.

Secondly, ALA possesses some unique nutrient partitioning properties, which is extremely useful for people with insulin resistance or poor insulin sensitivity.

What this effect means is that if carbohydrates are consumed they are shuttled into muscle cells preferentially[iii]brain function, but turns out that it can also be very beneficial for weight loss.

Found abundantly in eggs, choline can help increase the rates of fat oxidation in the liver[iv]carnitine. Fat flushing refers to excretion of fatty acid molecules via the urine, as opposed to stool.

Conjugated Linoleic Acid (CLA)

CLA is no newcomer to the scene, having been around for quite a number of years. And yet, it is surprising that more people do not take advantage of all it brings to the table. For instance, supplemental CLA can help reduce appetite, enhance the usage of fatty acids for energy production, and can also inhibit the storage of new fat[v]other notable non-stimulant supplements that can assist with weight loss such as raspberry ketones, capsaicin, exogenous ketones and forskolin. You can also stack several of the aforementioned supplements together without tissue to experience greater synergistic fat loss.

Just keep in mind that while supplements help to support your weight loss goals, it is imperative that you still work out consistently and follow sound nutritional principles.

[i]creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. Int J Sport Nutr Exerc Metab. 2003;13(3):294-302. doi:10.1123/ijsnem.13.3.294

[iv]

Making the switch to the ketogenic diet can seem like a gargantuan task at first. The first four weeks are generally the toughest, as your body gradually copes with hunger and cravings for carbohydrates. After the first four weeks it should be smooth sailing, right?

Not exactly. While it is true that it gets easier the longer you are committed to it, new issues can arise. For instance, specific nutrient deficiencies. But don’t worry too much, we are here to help you with that.

Take it in stride, and with the help of these supplements, your transition can be as seamless as possible.

Super Greens Supplement

There are many reasons why you should take a super greens supplement, regardless of if you are on a keto diet or not. If you are practicing keto, however, you need to take this much more seriously since there is a high likelihood that you have severely restricted your intake of fruits.

Super greens not only contain greens, as the name may suggest, but oftentimes also included superfruits, and other superfoods, along with supporting vitamins and minerals. The range of vitamins and minerals can also help reduce symptoms of keto flu[i]other types of protein such as whey or casein, and that is owing to the rates of absorption. To be precise, we are referring to keto collagen, which is a blend of being chain triglycerides (MCT) and collagen, which acts as a buffer to slow down the speed of absorption of the amino acids.

This slow, staggered release of amino acids is beneficial for allowing them to be used for recovery and healing, as opposed to conversion into glucose when a large surplus enters the blood at once. If you can’t get your hands on keto collagen, simply combine collagen protein powder and MCT oil or powder.

Keep in mind- whey and other protein types are not explicitly off-limits on keto, but you need to use them much more strategically to not counter the benefits of dietary ketosis. Collagen protein is also not a complete protein, so you will need to ensure you are consuming other high quality sources of protein.

MCT Oil

A staple of ketogenic diets everywhere, MCT Oil (either purified C8 or from coconut oil) offers one of the most valuable fat sources available on the keto diet, as they can travel to the liver rapidly via hepatic circulation where they are converted into ketone bodies[ii]digestion and absorption of fats. This can help reduce the incidence of gastric adverse effects, especially if using a C6 heavy oil.

However, keep in mind that dandelion also possesses mild diuretic properties that can worsen electrolyte imbalances and dehydration if you’re not careful. This can easily be addressed with daily superfood powder consumption or a balanced multivitamin/multimineral supplement.

Creatine

Creatine should be considered the every man’s supplement. Whether you’re on keto or not, creatine has ergogenic effects on exercise performance, and can help alleviate some fatigue in the gym.

In addition to this, creatine supports muscle cell volumization and glycogen saturation[iv]creatine can help to buffer the drop in performance experienced when transitioning from carbohydrates to fat for fuel, but in the longer term, the body becomes more efficient at gluconeogenesis and creatine’s effects become more predictable and look like those on a standard higher carb diet.

In Summary

There are other supplements that you can take as well which can help to enhance the ketogenic diet experience, such as exogenous ketones, Omega-3 fatty acids, branched-chain amino acids (BCAAs), glutamine, and even an electrolyte powder if your greens supplement does not contain enough of the necessary minerals.

[i]