Do Thermogenic Fat Burners Truly Work? And If So, To What Extent? A New Study May Provide the Definitive Answer
I. Historical Context of Thermogenic Fat Burners
A. The Ephedrine Era
In the 1990s and the early 2000s, thermogenic supplements were widely popular among various demographics, from bodybuilders to the general public. This was prior to the 2004 ban on ephedrine. Fat - loss supplements containing ephedrine were effective as they increased the resting metabolic rate (RMR) and energy expenditure. The inclusion of caffeine in these products further enhanced their efficacy.
B. Post - Ephedrine Substitute Search
After ephedrine was prohibited, supplement companies that had relied on ephedrine - based sales were in a rush to find alternatives. Some of the new formulations were somewhat effective, but many simply increased the caffeine content to give customers the perception that the product was working. While caffeine is a mild thermogenic, it does not match the potency of ephedrine.
II. The Current Landscape of Fat - Loss Supplements
Today, there are thousands of fat - loss supplements on the market. Most of these products are laden with caffeine, may contain a hidden diuretic (although water loss technically counts as “weight loss,” it is not actual fat loss), and a plethora of other ingredients concealed within proprietary formulas.
A. Proprietary Formulas: Legitimate and Shady Aspects
Proprietary formulas are not always unethical. In some cases, companies use them to protect their intellectual property from competitors. However, more often than not, unscrupulous supplement manufacturers utilize these formulas to hide the exact quantity of each ingredient. This allows them to use small, often ineffective amounts, yet still claim the ingredient on the label, thereby increasing profit margins.
III. Insights from a New Study
A. Study Design
A new randomized, double - blind, placebo - controlled trial was conducted. In this study, 34 experienced lifters were divided into two groups. One group was given a generic, multi - ingredient thermogenic supplement containing caffeine, while the other received a placebo. The trial lasted for 8 weeks. All participants followed the same weight - training program and were instructed to maintain their normal dietary habits. The dosage of the thermogenic supplement increased from one serving in the first 4 weeks to two servings in the last 4 weeks. Body fat, RMR, and 1RM strength were measured.
B. Study Findings
Resting Metabolic Rate (RMR): After taking the thermogenic supplement, RMR increased by over 8% in the subsequent 3 hours.
Fat Mass: The thermogenic group experienced a statistically significant reduction in fat mass compared to the placebo group, which showed minimal change. On average, the thermogenic group lost 1.43 pounds over 8 weeks without altering their normal diets.
Body Fat Percentage: The body fat percentage decreased more in the thermogenic group (from 11.9% to 11.0%) compared to the placebo group (from 11.8% to 11.7%).
Strength and Lean Body Mass: Both groups gained strength and some lean body mass, with no significant difference between them, as was anticipated.
IV. Lessons Learned from the Study
A. Efficacy of Thermogenic Fat Burners
Thermogenic fat burners do work, as individuals taking them lose more fat. However, whether losing 1.4 pounds of additional fat over 8 weeks justifies the cost of the supplement is a personal decision.
B. Identifying Active Ingredients
Given the complex nature of the supplement used in the study, with its largely proprietary formula, it is unclear which specific ingredients led to the RMR boost. Conducted in Dr. Bill Campbell's lab, the study suggests that caffeine may be the ingredient responsible for fat loss. The supplement also contained green tea extract, which has known fat - loss benefits. Ingesting caffeine and green tea may provide a similar mild thermogenic effect as these complex formulas. In the study, participants consumed 200mg of caffeine daily for the first 4 weeks, increasing to 400mg in the final 4 weeks. The amount of green tea extract ingested remains unknown due to the proprietary formula. (Notably, if one is already using Biotest Superfood (available on Amazon), they are getting more green tea extract than typical multi - ingredient fat - burner formulas.)
V. More Effective Alternatives
A. Forskolin Carbonate
Compared to traditional fat - loss ingredients, forskolin carbonate and C3G have a more profound impact on body composition. Multiple studies have shown that forskolin users lost significantly more body fat and gained more muscle than the participants in the aforementioned study. Forskolin (in its carbonate form) activates thermogenic brown adipose tissue (BAT), which burns calories to generate heat. It also supports T3 production in the thyroid, regulating metabolism. Additionally, it increases testosterone in men and promotes muscle protein synthesis. Biotest Carbolin 19 High - Performance Forskolin (available on Amazon) contains forskolin carbonate.
B. C3G (Cyanidin 3 - Glucoside)
C3G (cyanidin 3 - glucoside) shrinks fat cells, limits fat storage, and increases and enhances calorie - burning brown adipose tissue. It also increases insulin sensitivity and compares favorably to a pharmaceutical glucose - disposal agent. C3G is found in Indigo - 3G Nutrient Partitioning Agent (available on Amazon).
References
Campbell, Bill I., et al. "The effects of a fat loss supplement on resting metabolic rate and hemodynamic variables in resistance trained males: a randomized, double - blind, placebo - controlled, cross - over trial." Journal of the International Society of Sports Nutrition, vol. 13, 2016, Article 14.
