Homemade Fat Burner - Simple & Quick Recipe

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: June 21, 2024
FACT CHECKED by Dr. Kristy Dayanan, BS, MD
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Weight loss can seem like a dream to so many people. When you add the price tag of high-quality weight loss pills on top of frustration, it's a nightmare.

But does your weight loss project have to be expensive to bring you the desired outcome?

According to some fitness instructors and some of our clients that have tried natural fat burners, you can effectively shed pounds without having to spend hundreds of dollars.

Our team has done a ton of research on ingredients that can help you whip up a perfect fat burner in your kitchen.

Quick Summary

  • For a simple homemade fat burner, mix 200 mg of caffeine with 300 mg of EGCG, though a variety of other ingredients can also be combined for enhanced effects.
  • Ingredients like CLA, L-carnitine, and yohimbine are added to homemade fat burners for their roles in fat oxidation and appetite control, aiding in weight loss.
  • A study published in the Sports Medicine journal revealed that moderate caffeine intake, effective in activities lasting from 60 seconds to 2 hours, enhances physical performance and boosts post-exercise fat oxidation.
  • In my experience, homemade fat burners complement a healthy lifestyle, offering a budget-friendly and safe alternative to commercial products for weight management.

A Simple Fat Burner Recipe

One of the most basic and effective recipes is mixing 200 mg of caffeine with 300 mg of EGCG.

In case you suffer from stimulant sensitivity, try mixing decaffeinated EGCG with CLA and L-carnitine to get the same results.

However, there are many other ways you can combine natural and accessible ingredients to get a potent fat burner without emptying your pockets for branded products that will have the same effect.

The best way to go about this is to experiment with the following ingredients and different combinations to see what will be the best fit for your body.

15 Natural Ingredients for Weight Loss

1. Caffeine

blue mug filled with hot coffee

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].

 

Simply put, "Caffeine doesn't cause you to burn a lot more calories from a workout. But it does shift your calorie burn to use more fat."

- Emmie Satrazemis, Certified Sports Nutritionist

But the problem with caffeine is that high doses, which may be required for weight loss in some cases, can give you jitters and increase your blood pressure. According to the FDA, 400 milligrams of caffeine—about 4-5 cups of coffee a day—is a safe consumption level [2].

Yet, if you're not a fan of stimulants and caffeine-powered fat burners, don't worry; there are a number of widely available herbs and spices with impressive fat-burning properties—more on that below.

2. CLA

yellow pills in a container with a water in a glass

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].

3. 5 HTP

yellow background with white pills on it

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.

The recommended dosage for fat loss is 250–300 mg, 30 minutes before a meal.

4. L-Carnitine

white pills filling a grey bowl

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].

Luckily, you can rely on your body to produce L-carnitine in your liver and kidneys, but if you want to supplement the amount, take 1 to 4 g of L-carnitine in separate doses per day, with one serving prior to exercise.

5. EGCG Green Tea Extract

EGCq green tea extract container with a bowl of green powder

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].

Some studies show that green tea also works as a fat burner. It has the potential to increase your energy expenditure, which leads to an increase in the fat you are burning [6].

It usually comes in capsules or powder, but brewed tea has the highest concentration of EGCG. The longer the brewing time, the higher the content of EGCG.

6. Yohimbine (Pausinystalia Yohimbe)

yohimbe extract in a white bowl

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.

One study confirmed that yohimbine showed significantly better fat-loss results than placebo among well-trained soccer players [7].

Research involving women shows that yohimbine can be a very beneficial tool when it comes to shedding stubborn body fat.

"Yohimbine inhibits the action of the alpha 2 receptor. By blocking these receptors with yohimbine, the negative feedback caused by norepinephrine is reduced and fatty acid liberation is increased."

- Derek Charlebois, Bodybuilder, & Personal Trainer

According to researchers, most people see benefits from Yohimbe when they consume around 0.2mg per kilogram of body weight, which would equal about 14mg for a 150-pound person [8].

7. Fucoxanthin

cooked seaweed in a plate

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 recommended dose for fat loss is 2.4–8 mg per day.

8. Ginger

slices of fresh ginger on a tray

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.

9. Lemon Water

fresh lemon and a glass filled with water

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].

10. Turmeric

two spoons with filled with turmeric powder

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.

11. Apple Cider Vinegar

two shots filled with apple cider vinegar

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).

12. Cinnamon

fresh cinnamon in a glass jar

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].

13. Pure Coconut Water

sliced coconut juice coming out

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.

14. Chia Seeds

close up image of chia seeds in a jar

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.

15. Cumin Seeds

cumin seeds on a spoon

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.

How To Make Fat Burners More Effective?

blue measuring tape on a weighing scale

To make fat burners more effective consider enhancing your homemade concoction and incorporating key lifestyle changes that boost nutrient intake and overall health. Increase iron and calcium intake, adopt a protein-rich diet, stay well-hydrated, and maintain a consistent exercise routine while prioritizing gradual progress to preserve muscle mass.

Boost your nutrient uptake and overall health by adding the following minerals:

  • Iron - Energizes muscle cells and increases fat burning.
  • Calcium - May reduce the likelihood of obesity.

For lifestyle tweaks:

  • Pair fat burners with a protein-rich diet to further reduce body fat.
  • Prioritize hydration for essential fat loss and overall health.
  • Incorporate consistent exercise to accelerate your fat-burning progress.
  • Progress gradually to preserve muscle mass.

Homemade vs. Store-Bought Fat Burners

a white pill on top of a gold spoon

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

For those who've encountered unsafe or ineffective store-bought options, homemade fat burners offer a customizable, natural, and stimulant-free choice.

Conversely, store-bought fat burners' quality and safety fluctuate, with some flagged by the FDA for harmful ingredients like synephrine.

Good fat burners should safely enhance thermogenesis and metabolism, while excellent ones do so without excessive stimulants or harmful additives.

 


References:

  1. https://pubmed.ncbi.nlm.nih.gov/11583104/
  2. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429457/
  4. https://pubmed.ncbi.nlm.nih.gov/32359762/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9871939/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/
  7. https://www.tandfonline.com/doi/abs/10.1080/15438620600987106
  8. https://examine.com/supplements/yohimbine/
  9. https://pubmed.ncbi.nlm.nih.gov/15896707/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316093/
  11. https://pubmed.ncbi.nlm.nih.gov/25912765/
  12. https://ajcn.nutrition.org/article/S0002-9165(23)46260-0/fulltext
  13. https://pubmed.ncbi.nlm.nih.gov/22233457/
  14. https://www.jstor.org/stable/48514684
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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