The myth of foods that “burn fat” and what the science about caffeine and body composition says

In the pursuit of quick solutions and surprisingly effective methods for a toned body, many people resort to supplements, teas “Miraculous” or food promoted as being “Fat burners”. But how much truth is, in fact, behind these promises?

Caffeine from green tea stimulates fat oxidation, not weight loss photo youtube

Caffeine – present in coffee, tea considered the second most consumed drink in the world or various supplements – can temporarily influence metabolism, stimulating fat oxidation: the process by which lipids stored in the body are transformed into fatty acids and used as an energy source. But this effect is modest and, above all, insufficient to replace physical exercises or a balanced lifestyle.

“When we talk about” fat burning “, we refer to body fat oxidation – an essential process for weight loss or body recommendation, that is, reducing fat and increasing muscle mass.”explains Bethan Crouse, a sports nutritionist at Loughborough University, in an interview for The Guardian.

And the physical exercise remains the absolute champion in stimulating this process. “When we move to a low intensity to moderate, our body prefers fat as the main energy source. At higher intensities, it begins to use more carbohydrates”says Crouse.

What nobody tells you about green tea, caffeine and other foods that “burn fat”

In other words, there are no magical foods that “I melt fat” overnight. In order for a food to have a real impact, it should reproduce, in a similar way, the physiological effects of physical exercises-which obviously does not happen.

But where does the idea come from that the green tea ar “burn” fats?

Caffeine from green tea stimulates fat oxidation, not losing weight archive truth

This faith has its origin in the caffeine content of green tea. “Caffeine – which is found in green tea – in relatively high doses has been shown that, under certain conditions, fat oxidation may increase”explains Crouse. The substance activates the type reaction “Fight or run”, Stimulating the release of hormones such as adrenaline and noradrenaline, which mobilizes the energy reserves in the body.

However, the effect is very small and, more importantly, inconsistent. “Studies are not conclusive-it is certainly not something you could rely on if you want to change your body composition”, warns the nutritionist.

Oxidation of fats vs. Weight loss: Why aren't the same

Even when oxidizing more fats by movement or caffeine, this does not guarantee the weight loss, if the diet is not controlled. “You can burn fatty acids instead of carbohydrates and still do not lose weight if you are in a caloric surplus.”add Crouse.

So, what conclusion do we draw? Don't get caught up in the trap “Superiments” and of spectacular promises. “There are many exaggerated statements around them ”says Crouse.

If you want to achieve real results, you need to accept that, in order to succeed, you need to focus on what you usually try to avoid: more movement, calorie reduction and more patience.