What are the 4 Types of Effective and Safest Fat Burners?

This article will help you understand what are fat burning supplements, what are the maximum amounts that can be taken from each of them safely and, ultimately, we will answer the question: “Are fat burning safe?” This information does not pretend or should replace the medical advice of a professional, before taking any supplement it is advisable to go through a medical check-up and ask for help from your doctor.

Fat Burning, What are They?

Fat burners are a type of supplement that helps you lose more weight by increasing the metabolic rate that is, increasing the amount of calories our body consumes in a resting state. There are supplements with similar effects, but they are not classified as “fat burning” since they do not affect the metabolic rate. Examples of this are appetite suppressants, which decrease the amount of food eaten, or fat blockers, which reduce the absorption of fat from our diet. By increasing the metabolic rate, fat burners increase the amount of calories our body consumes.

“This can help reach the caloric deficit necessary to lose weight”.

which should be achieved by a balanced diet and properly controlled to achieve a successful result.

The 4 Most Effective and Safest Fat Burners

From here you will find 4 of the most popular fat burning supplements, along with the necessary information about the maximum recommended amounts. It is important to remember that all substances can be dangerous if wrong amounts of it are taken. Even those we take daily, such as salt or coffee can be lethal. Therefore, it is very important that you inform yourself and learn about the new supplements you are considering, and make sure you take safe amounts.


Caffeine also increases the metabolic rate, stimulating weight loss. The recommended amount of caffeine is approximately 200 mg if your goal is to lose fat. Of course, this amount must be achieved gradually. Caffeine is one of the cheapest fat burners because it can be found very easily. The amount of 200 mg is safe and poses no risk to healthy people. Caffeine has toxic effects starting at 30 mg per kg of body weight (3). For a person weighing 70 kg, caffeine has toxic effects in case of taking 2100 mg. Those people who have diseases or conditions that increase sensitivity to stimulants (psychological or physiological) should talk with their doctor before starting supplements. It is important that you consider the amount of caffeine you drink in your drinks. Remember to subtract 200 mg the amount of caffeine you drink through drinks such as coffee, coke or pepsi.

Green Tea Catechins

Green tea or green tea extract are widely used as fat burners. The recommended amount of EGCG green tea is between 400 and 500 mg to lose weight. One study found that a person can tolerate up to 1600 mg without adverse effects (4), so an amount between 400 and 500 mg does not pose any risk.


Yohimbine increases adrenaline levels, and for processes that normally prevent adipose (fat) tissue from being used as energy. The recommended amount of yohimbine is 0.2 mg per kg of body weight. This is equivalent to 14 mg per day for a 70 kg person. Yohimbine has neurotoxic effects starting at 5000 mg (5), which is more than 300 times the recommended amount, so the recommended amount does not pose any risk. People with anxiety problems or who are taking medications should consult their doctor before starting to take it. Yohimbine can cause anxiety and reacts with some medications.


Synephrine works in a very similar way to the efidrina, although it is much less powerful. The recommended amount of synephrine is 20 mg, 3 times per day. A study has ensured that it is safe and found that there is no indication that it is harmful in reasonable amounts (6).

Are Fat Burners Safe?

Fat burners are safe if used responsibly, taking only the recommended amounts and always gradually. However, it is always advisable to talk with your doctor before taking any supplements, especially if you have previous medical problems or are taking medication. According to existing studies, fat burners seem to be safe if only the recommended amounts are taken. Fat burners are powerful stimulants and should be treated with care, although they are not dangerous for healthy adults. Finally, remember to check the labeling of any supplement you buy to make sure you take the recommended amount.


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