Thermogenics for Weight Loss | How Do They Work and Are They Safe?

23 Jul Thermogenics for Weight Loss | How Do They Work and Are They Safe?

Often used as a fat burner, thermogenics may have weight loss benefits, according to the latest studies.

Thermogenics have been the hot topic of discussion for quite some time now. And for good reason. Interestingly, it is one of those few things that’s said to truly work for weight loss. 

It’s this notion that has increased the sale of thermogenic fat burners exponentially over the years. 

In summary, thermogenics are natural compounds capable of elevating natural body temperature, which multiplies metabolism and, as a result, ignites the fat-burning process. 

But the main question we’re going to be addressing today is, do thermogenics work, and how safe is it for weight loss?

The following analysis of the facts has helped us collate present research on the preconceived best thermogenics. 

So, let’s find out what really works and what doesn’t!

Best All-Natural Thermogenics | What Works

Some of the best thermogenic fat burner for females and males come directly from the lap of mother nature.

In fact, your diet might already have some of the constituents we are going to be discussing here. The best example is your very own cup of joy, i.e., green tea, which has certain thermogenic properties on its own.

Here, we’ve shared an overview of top Natural Thermogenics Ingredients. The studies and related findings will also clear doubts about do top-rated thermogenics work or not.

#1: Caffeine

Your favorite beverage, coffee, contains a whopping amount of caffeine, which is responsible for its thermogenic properties. Caffeine is, in fact, naturally present in 60 different plants. 

Other than coffee, the plant-based caffeine list includes tea, cocoa, guarana, kola nut, and yerba mate.

While these are popular for their energy-boosting power and mental agility, there are other perks as well.

The Benefits of Caffeine

The thermogenic ingredient is said to benefit weight loss due to these properties:

• Spiked up energy levels for workouts
• Improved mental agility and focus 
• Greater fat loss due to its heating effects on the body

There are some studies in favor of the popular fat-burning ingredient. 

Available Scientific Evidence

Different studies of caffeine weight loss effects on humans and animals have been observed. 

In one study, the participants had 1.4–2.3 mg of caffeine per pound of bodyweight for the duration of the study. 

On completion, the researchers observed a noteworthy boost in metabolism and an increase in fat loss.

Caffeine has been shown to promote weight, BMI, and fat reduction.

However, the finding doesn’t give it a free license of safety. 

The Side Effects of Caffeine

Intake of caffeine after 3 in the noon can lead to sleeplessness. Other caffeine side effects may include constipation, digestive issues, and sleep problems.

The side effects of caffeine are likely to vary as per individual experience.

Use of Caffeine as Thermogenic: Precautionary Measures

• Don’t have it after 3 in the afternoon
• Stick to the dosages
• Don’t exceed the RDI limit of caffeine, i.e., 200mg

How Do You Take Caffeine?

In these three different ways, you can involve caffeine in your routine:

• Buy caffeine supplements
• Use fat burning supplements with caffeine as a key inclusion
• Eat natural foods with high caffeine content (coffee, tea, cocoa, guarana, kola nut, and yerba mate).

When it comes to caffeine, you often don’t need to question do thermogenics work as caffeine does have some thermogenic properties. 

This single constituent is also said to be effective as a pre-workout. Now, jumping straight to the next best thermogenic fat burner…

#2: Cayenne

Cayenne pepper is a natural herb used in various diets for its spicy flavor. 

But after the discovery of its weight loss benefit and thermogenic effects, it became a key fat burner ingredient. 

Its key compound, capsaicin, is mainly responsible for the spicy flavor and fat-burning effects.

The Benefits of Cayenne

The natural herb is idolized for different advantages other than weight loss. Indeed, the crucial cayenne benefits specifically for weight loss include:

• Reduced appetite
• Improved metabolism
• More calorie burn

These benefits of cayenne have made it emerge as a part of many leading thermogenic fat burner reviews. Also, studies and findings support its benefits.

Available Scientific Evidence

A study from 2003 investigated the metabolism-boosting effect of chili pepper. The conclusion declared a noteworthy spike in metabolic rate lasting for 30 minutes after intake of the thermogenic ingredient. 

But this study, by no means, assured safety. So, you need to have a look at this aspect before beginning the usage.

The Possible Side Effects of Cayenne

Reasonable consumption of the thermogenic ingredient does no harm. However, exceeded dosage may have certain cayenne side effects including an upset stomach, heat burn, and some digestive issues.

To keep the adverse effect in control, follow precautionary measures.

Precautions for Cayenne Use

• Start with a small dose and first see how your body reacts to the heat, whether you’re taking it as a tincture or infusion.

To receive maximum benefits, it is important to use it the right way.

How to Take Cayenne Pepper?

There are various ways to involve cayenne pepper in your diet for weight loss.

• Take it in the form of a capsule supplement
• Use a fat burner with cayenne as one of the main constituents
• Having food with cayenne
• Take in the form of a tincture or infuse 1 teaspoon of powdered pepper in one glass of water. 

Undoubtedly, there are facts about cayenne pepper that showcase how it can benefit your weight loss. 

The studies and benefits are as well in favor of the thermogenic ingredient. But there’s another natural extract with more or less similar advantages.

#3: Green Tea

Green tea encompasses a significant amount of antioxidants. Also, studies have established its anticancer properties and benefits in keeping heart disease at bay.

Recently, it has also become a widely popular thermogenic constituent. The main reason being its catechin and caffeine content. 

The catechin in it can break down excess fat while the caffeine can increase the energy metabolism.

The Benefits of Green Tea

The thermogenic property of the ingredient can help in the following ways:

• Increased fat loss
• More energy
• Better focus
• Elevated antioxidant level

Several studies and research have supported its celebrated benefits.

Available Scientific Evidence

12 weeks of treatment with a daily dosage of 856.8 mg of green tea extract showed reduced waist circumference, weight loss, and a decrease in total cholesterol without any side effects in women with central obesity.

A review of participants taking green tea supplements for 12 weeks showed surprising findings. 

The subject experienced a fat loss of 2.9 pounds (1.3 kg) irrespective of the green tea dosage.

Moreover, the caffeine-catechin mixture has been shown to increase daily fat oxidation as compared to a placebo.

Indeed, this supports the benefits of green tea to some extent. 

Possible Side Effects of Green Tea

The natural thermogenic ingredient can possibly interact with your digestive system. 

Particularly, the case would be concerning the matter of green tea overdose. The possible green tea side effects in such a situation include constipation, digestive issues, and sleeplessness.

To tackle the green tea side effects, taking a few precautionary measures may help.

Precautions for Green Tea Use 

• First of all, follow the green tea extract dosage.
• Make sure your caffeine intake remains under its daily allowed dosage.
• Drinking too many cups of green tea for a long period of time is possibly unsafe, say like 8 cups each day.
• People with caffeine sensitivity should ignore it.

Besides, how you ingest the ingredient has a particular role in safety.

How to Take Green Tea?

There are various useful ways to take the thermogenic ingredient as a part of your diet:

• Just have green tea  
• Try different green tea recipes or drinks
• Have green tea supplement
• Have a fat burner with green tea as a crucial ingredient

Indeed, green tea can benefit your fitness in different ways. But this depends on how you take it and in what form and quantity. 

#4: Garcinia Cambogia

Garcinia Cambogia is a small fruit grown in Southeast Asia and India. 

The delicious food comprises a chemical called Hydroxycitric Acid (HCA). This is documented to be beneficial for different health purposes including weight loss.

The recent disclosure of its thermogenic behavior has made it a key ingredient for fat burners. Besides, other advantages are equally impressive.

The Benefits of Garcinia Cambogia

The ingredient has an impressive nutritional profile. This may result in different health perks. In fact, some key Garcinia Cambogia benefits include:

• Its active ingredient, hydroxycitric acid, blocks an enzyme called citrate lyase that your body uses to make fat.
• May block carbs and improve appetite suppression.
• Increases the levels of serotonin secretion making you feel less hungry.
• Improving athletic performance.
• Relieving joint pain.
• Increase in fat loss with better appetite and diet management.

Different pieces of scientific evidence and studies approve some of these claims.

Available Scientific Evidence

A group of researchers reviewed two dozen studies on the thermogenic effect of the Garcinia Cambogia supplements. 

The participants followed the dosages for over 2–12 weeks. Eventually, they observed a 1% consolidated reduction of fat.

In a way, the observations favor the thermogenic ingredient as a useful component for a fat burner. Still, it doesn’t throw light on safety matters.

The Possible Side Effects of Garcinia

Garcinia side effects are likely to be individual experiences. We have no substantial information in terms of complications with the thermogenic. 

However, some people have reported a few possible side effects of Garcinia Cambogia. This includes nausea, headache, digestive tract discomfort, and interaction with diabetes and pain medications.

Garcinia Cambogia Precautions for Usage

Here are the few precautionary measures you need to follow:

• Stick to the dosage of the supplement you use.
• Seek professional advice before use if you already take any medication.
• Look for a supplement with at least 50% HCA.
• Take a few weeks off after every 12 weeks of use (Studies have only tested garcinia for up to 12 weeks so far)

How to Take Garcinia Cambogia?

You can have the thermogenic in the following forms:

• Garcinia cambogia supplement
• Fat burners having inclusion of the constituent
• Having the Garcinia Cambogia fruit in your diet

The thermogenic ingredient improves fat loss and is fairly safe to take. However, do seek a doctor’s advice if you are already on medications.

#5: Guarana

Guarana is a plant having a surprising thermogenic effect. The name comes from the Guarani tribe in the Amazon. 

They used the seed to brew a drink. Indeed, studies have discovered different medicinal uses for guarana seeds.

Moreover, it contains a range of stimulants and antioxidants possibly responsible for its fat-burning effects. In fact, guarana seeds have more caffeine than coffee beans. 

The Benefits of Guarana

The main advantages of the thermogenic ingredient include:

• Increase in athletic performance and mental agility due to stimulants, such as theobromine,  theophylline, and caffeine in it.
• Boosted energy and less fatigue due to being a rich source of caffeine.
• Increases calorie burn at rest by boosting metabolism.
• May suppress fat cell production.

Studies also confirm its fat-burning effects to some extent.

Available Scientific Evidence

Guarana (Paullinia Cupana) encouraged mitochondrial biogenesis in the mice fed a high-fat diet. This study showed how the ingredient elevates energy level by increasing fat conversion.

The Possible Side Effects of Guarana

A high dosage of the thermogenic ingredient is likely to be unsafe. The possible guarana side effects include headache, anxiety, agitation, ringing in the ears, pain when urinating, stomach cramps, and irregular heartbeats.

Following precautions can help in avoiding the side effects.

Guarana Precautions for Usage

It’s likely safe to take guarana in medicinal amounts or as per your doctor’s advice. Here’s what experts recommend:

• Avoid high dosage (Even low dosage can effectively deliver health benefits as per studies).
• Stick to the supplement’s dosage guideline if you choose to take a supplement.

How to Use Guarana?

Using the ingredient in these ways can be beneficial:

• In the form of a supplement
• Having it in other fat burners
• Use in powder form by mixing it in water

So, thermogenics do work. And these were a few of the thermogenic ingredients to prove their efficiency as a fat burner. However, the efficiency does depend on how you take it and how much you take. 

Many fat-burning supplements are sold under the name of thermogenic supplements as they often contain a mix of thermogenic compounds. But do they work?

Does a Thermogenic Blend Work Better?

Before we affirm the effectiveness of a thermogenic blend, we need to look at other aspects as well. 

First, understand how do thermogenics actually work.

These ingredients have certain natural compounds stimulating your natural body temperature. This excites different body processes and they function at a quicker rate. Eventually, this results in various health advantages. These include:

• Ignited metabolism.
• Quick fat loss.
• More energy.

The studies investigating the real effects of thermogenic are promising. Here, we have picked the results of some clinical trials offering us a clearer perspective on how do thermogenics work.

Study #1: Thermogenic Bioactive Food Stimulates Fat Loss 

An 8-week study investigated the effect of thermogenesis on 80 overweight-obese subjects. 

A group of participants was given a combination of bioactive food, while others were given a placebo. At the end of the study, the former group had better fat loss results compared to the latter group.

Study #2: Thermogenic Nutrition Improves Workout and Recovery

The findings indicate a regular thermogenic nutritional supplement elevates resting EE and exercise Vo2. These effects were observed in healthy sedentary participants. 

Study #3: Thermogenic Supplement Prompts Resting Metabolism 

A recent study found thermogenic dietary supplement treatment is capable of inducing resting metabolism. 

Also, the research found conclusive behavior of the ingredient in prompting energy expenditure and fat reduction.

Studies have established thermogenic blends to stimulate fat loss, improve recovery rate, prevent energy crashes, and even prompt resting metabolism. This can obviously benefit your weight loss goals. The studies have found such conclusive behavior over a set period of time. 

So, using a thermogenic blend over a period of time can advance your slimming goals. Still, factors like dosage, overall diet, and workout influence the whole process.

As scientists are exploring its effects in terms of other health conditions, we can soon hope to read some more exciting revelations about thermogenics.

Thus, using a thermogenic blend can possibly introduce a multitude of advantages beneficial for weight loss. 

This is why different fat burners reviews and weight loss supplements’ manufacturers have paid attention to the idea of a thermogenic blend. 

However, this gives rise to another query…

Can Thermogenics Work Better When Combined with Appetite Suppressants in Fat Burners?

Before we answer this question, understanding a few things is crucial. 

Generally, for successful weight loss, you need to look attentively to the following key areas:

• First, fat-burning rate.
• Second, energy for workouts resulting in greater fat loss.
• Third, a calorie-deficient diet.

The thermogenic blend fulfills the above two criteria. However, for the third one, even the best fat burner for belly fat may require additional power of appetite suppression.

When you employ a natural appetite suppressor in a thermogenic blend, it can support diet management, which can help suppress cravings for an unhealthy diet. Thus, reducing extra calorie storage. 

Appetite Suppression is a Crucial Factor for Weight Loss

A cohort study found the regular application of appetite suppressants applicable in reducing calorie intake.

47 men and 134 women were a part of this study, who were given appetite-suppressing food products along with instructions to follow the national dietary guidelines.

Self-reported appetite suppression shows a direct effect on weight management. 

Researchers count it as an advantageous physiological consequence on body weight management for the obese and overweight.

Such a combination may aid your weight loss effectively. But more studies on such a blend can further strengthen the given claims.

Besides questions like how does thermogenic works, other queries are likely to pop into your head. We have a dedicated section to help you out with them.

FAQs

Here, we have a few questions related to the use of thermogenics for weight loss and fitness.

Q1: Do thermogenics raise your body temperature?

Yes, these natural constituents increase your body temperature. 

Some strong thermogenic ingredients include caffeine and cayenne. 

Q2: When should I take a thermogenic?

Have a thermogenic 30-60 minutes before hitting the gym. 

This would provide you an explosive and energetic workout session. Also, you would be more productive and have a better fat burn result.

Q3: Is exercising also required with thermogenics?

This depends on your fitness goals. 

If you aim at long-term weight loss, exercising is a must with the usage of thermogenics for healthy and sustainable weight loss. On the contrary, if you want to boost metabolism in general, its dosage doesn’t necessitate workouts.

Q4: Are fat burners safe?

Natural fat burners supplements having thermogenic blends are rather safe. However, take some precautions for usage:

• Never overdose on the supplement.
• Check if you are allergic to the fat burner ingredients.
• Ask your doctor before use if you have a health condition or you are on prior medications.
• Avoid use if you’re below 18 years.

Q5: Does Thermogenics raise blood pressure?

Some studies show how it disturbs hemodynamic variables, i.e., heart rate (HR) and blood pressure (BP). We suggest you keep the dosage regulated or take a supplement that mentions the right daily dosage and provides customer assistance for use. 

Q6: Is coffee a thermogenic?

Caffeine showcases a high thermogenic property. Ultimately, your body generates heat and explosive energy. Your metabolic activity improves as well as food digestion.

Q7: What are the side effects of thermogenics?   

Natural thermogenics are safe. In excessive dosage, it may lead to adverse effects. 

In terms of the fat burner with thermogenic ingredients, only a bad composition can lead to a similar fate. The possible side effects of a thermogenic are:

• Nausea 
• Constipation
• Abdominal pain
• Headache

Sticking to the right dosage will help avoid these. If you’re taking any thermogenic in the powdered form, first test it in minimal amounts. 

Q8: Do thermogenics make you sweat?

When you take a thermogenic, it elevates your body temperature. Depending on how your body responds to the phenomenon, you can sweat. 

Indeed, if you have the ingredient and hit the gym, you are likely to experience sweating.

Summing Up | Do Thermogenics Work?

Yes, thermogenics definitely work!

The discovery of the benefits of thermogenic supplements continues to be a serious breakthrough in the weight loss industry. Its startling benefits in different studies motivated its inclusion in fat burners, pre-workouts, and even in post-workout drinks.

There would be rarely any health supplement not having any thermogenic in the blend. However, while using a thermogenic, stick with the dosages as much as possible.

While studies have documented its benefits in appetite suppression, boosted energy metabolism, we recommend checking in with your doctor if you’re concerned about the safety of your supplement. 

Moreover, remember it’s not an end-all-be-all solution. You must continue to have a proper exercise and diet routine to reap the maximum benefits.