FAT BURNING WITH FIT FOX
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CAFFEINE IS THE MOST COMMONLY CONSUMED PSYCHOACTIVE SUBSTANCE IN THE WORLD (6).
It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.
Caffeine is a well known metabolism booster, and is often added to commercial weight loss supplements.
How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29% (7, 8, 9, 10).
Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans (11, 12).
Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.
There really is no need to take a supplement or a pill with caffeine in it. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits.
CONJUGATED LINOLEIC ACID (CLA)
CONJUGATED LINOLEIC ACID, OR CLA, HAS BEEN A POPULAR FAT LOSS SUPPLEMENT FOR YEARS.
It is one of the "healthier" trans fats, and is found naturally in some fatty animal foods like cheese and butter.
How it works: CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat (38, 39).
Effectiveness: In a major review of 18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months (40).
According to another review study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill (41).
Side effects: CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.