Homemade Fat Burner - Simple & Quick Recipe

This omnipresent ingredient in almost every fat burner has the power to boost your energy and endurance, give you more strength, and promote weight loss.

According to a study published in the Sports Medicine journal, moderate caffeine intake can enhance physical performance and post-exercise fat oxidation [1].

In my nutrition classes, I often highlight the importance of conjugated linoleic acid (CLA)—a natural fat found in wholesome foods—for its potential to support fat loss and overall health.

Fatty acids are essential for the proper functioning of every cell in your body, and CLA is one of those fatty acids that can help us lose body fat and maintain a healthy weight.

Although its effectiveness as a fat-burning supplement has not been thoroughly examined, CLA proponents believe that taking 3 to 5 g of CLA per day in divided doses can enhance the body's fat-burning capacity [3].

5-HTP (5-hydroxytryptophan) is a by-product of L-tryptophan, the protein building block.

Although it's a chemical that our bodies naturally produce, people take it for its potential to improve mood and sleep and help with weight loss by boosting serotonin levels and reducing food cravings.

It's a generally safe supplement, but it can cause side effects when taken with medications for depression.

As an amino acid, L-carnitine is responsible for moving fatty acids into the mitochondria, the power plants in our cells that make energy.

L-carnitine supplements can boost the transport of fats into the mitochondria and expel toxins produced by our metabolism.

In my own practice, I've observed similar outcomes to the Clinical Nutrition journal's study, where a daily regimen of 3 g of L-carnitine, alongside a structured diet and exercise program, led to significant weight loss [4].

Just like caffeine, green tea extract is another fat burner found in many weight-loss products. I've personally seen the impact of green tea extract on fat oxidation in my clients, and it's a staple recommendation in my nutrition plans.

One of its active ingredients is epigallocatechin gallate (EGCG), a substance praised for its numerous health benefits.

EGCG, along with other compounds found in green tea, has been shown to aid in the management of several health issues, from halitosis (bad breath) to cardiovascular disease, as detailed in a study from the Frontiers in Nutrition journal [5].

Many weight-loss supplements contain yohimbine in one of two forms: yohimbine HCl or yohimbe bark extract.

Yohimbe works by stimulating a part of your nervous system responsible for controlling processes like digestion, heart rate, and respiratory rate.

This natural substance, known for its antioxidant effects, is naturally present in some foods, like brown seaweed, but it also comes in the form of supplements.

Although it may take more than a month to see results with fucoxanthin, we should mention that it is the first marine algae-derived fat burner with clinically proven effects [9].

Aside from its ability to stimulate your body to use fat for energy, fucoxanthin is also used as a natural immune system booster and a remedy for heart disease, high blood pressure, diabetes, high cholesterol, and obesity.

The antioxidant qualities of ginger help control free radicals and damage caused by oxidative stress (oxidation).

As a plus, ginger has anti-inflammatory properties. Moreover, a 2018 study published in the Biomolecules journal states that ginger could improve testosterone production [10].

Therefore, ginger, raw or ground, is the perfect base for healthy homemade fat-burning beverages.

Lemon water is one of those simple, everyday ingredients that can be easily thrown into a number of healthy recipes, but to get the most out of its fat-burning potential, just mix it with warm water first thing in the morning.

Starting the day with lemon water has been a transformative morning ritual for both myself and my clients, aiding in detoxification and fat loss.

Foods rich in vitamin C have promising fat-burning potential, according to many studies. Some research also shows that it can improve insulin resistance as well [11].

The great news for all turmeric lovers is that recent studies published in the American Journal of Clinical Nutrition suggest that curcumin may suppress inflammation and help you lose weight [12].

This bright-colored plant is a natural source of curcumin, a potent compound that gives turmeric its antioxidant features.

A lot of weight loss products are based on apple cider vinegar (ACV) for its potential to reduce food cravings, especially when combined with starchy meals.

ACV dissolved in a glass of warm water is great for your digestive system and removing toxins from the body.

It's available in the form of pills and gummies, which is great for those who cannot stand its acidity and flavor (see best apple cider vinegar gummies).

Cinnamon has been shown to reduce some of the bad effects of high-fat diets by regulating insulin levels in your body, helping you burn fat and ultimately lose weight.

It's the reason I often sprinkle cinnamon in my post-workout shakes, and I encourage my clients to do the same.

Just like a couple of other ingredients we mentioned earlier, cinnamon acts as an antioxidant that helps protect the cells in your body from free radicals.

Also, in research conducted by the Journal of Agricultural Food and Chemistry, cinnamon appears to show some promising anti-aging characteristics [13].

The list of natural fat-burning ingredients wouldn't be complete without coconut water.

Pure coconut water is low in calories and easy on the gut. It is loaded with enzymes that can boost metabolism and support digestion.

The faster the metabolism the more fat you burn. As a plus, it's a great base for mixing with other ingredients on the list.

Chia seeds are one of the best seeds for weight loss.

Only two tablespoons of these small but powerful seeds have almost 10 grams of fiber, which is around 40 percent of the recommended daily intake.

Cumin is a great addition to natural fat burners since it helps burn calories faster by speeding up metabolism and improving digestion [14].

I've added cumin to my recipes for years, and it's rewarding to see clients enjoy the metabolic benefits of this powerful spice.

Cumin seeds are a source of thymoquinone, a natural compound that acts as an antioxidant and has anti-inflammatory qualities.

Thymoquinone can target free radicals in your body, assisting your body in a detox process by reducing the damage caused by oxidative stress.

Cumin seeds also help your cells respond to insulin and glucose, keeping your blood sugar stable.

Store-bought fat burners come in all shapes and sizes, from fantastic to downright dangerous.