Best Supplements for Weight Loss & Fat Burning
7 evidence-based supplement recommendations to support your weight loss & fat burning goals.
Sustainable weight loss comes from a caloric deficit combined with adequate protein, resistance training, and sleep. No supplement can replace these fundamentals. However, certain supplements have evidence for supporting fat loss by increasing metabolic rate, improving fat oxidation, managing appetite, or preserving lean mass during a deficit.
Top Recommended Supplements
Caffeine
Increases metabolic rate by 3-11% and fat oxidation by up to 29%. Also improves exercise performance, allowing you to burn more calories during training.
Well-established thermogenic effect. Meta-analyses confirm modest but significant effect on fat loss.
Morning or pre-workout. Avoid after 2 PM to protect sleep.
Green Tea Extract (EGCG)
Catechins (especially EGCG) enhance fat oxidation and have a synergistic effect with caffeine. Also provides antioxidant benefits.
Meta-analysis of 11 studies shows average additional fat loss of 1.3 kg over 12 weeks vs. placebo.
With meals. Can be combined with caffeine for enhanced effect.
Protein (Whey)
Protein has the highest thermic effect of food (20-30% of calories burned during digestion). Preserves lean mass during caloric deficit and increases satiety.
Higher protein diets consistently show better body composition outcomes during weight loss.
Spread throughout the day, especially post-workout
Fiber (Glucomannan)
Expands in the stomach, creating a feeling of fullness. Slows gastric emptying and reduces calorie absorption.
Studies show average additional weight loss of 0.8 kg over 5 weeks when taken before meals.
30 minutes before meals with a full glass of water
Chromium Picolinate
Enhances insulin sensitivity and may reduce carbohydrate cravings. Helps stabilize blood sugar levels during caloric restriction.
Meta-analysis shows modest reduction in body weight (-0.5 kg) and improved insulin sensitivity.
With meals, especially carb-heavy meals
Recommended Protocol
Focus on protein first to preserve muscle during your deficit. Add caffeine/green tea for metabolic support. Glucomannan can help with appetite management. Chromium is optional for those with carb cravings.
Suggested Stack
Morning: Caffeine (200mg) + Green Tea Extract (400mg EGCG). Pre-meals: Glucomannan (1g). Post-workout: Whey Protein (30g). Optional: Chromium (400mcg) with meals.
Build this stack in our Stack BuilderExpected Timeline
Caffeine: immediate metabolic effects. Green tea: 4-8 weeks for measurable fat loss. Protein: ongoing body composition benefits. Glucomannan: immediate appetite effects.
Important Warnings
- No supplement can overcome a caloric surplus — diet is fundamental
- Caffeine tolerance develops over time; cycle 2 weeks on, 1 week off
- Avoid 'fat burner' proprietary blends with undisclosed ingredients
- Glucomannan must be taken with plenty of water to avoid choking risk
Frequently Asked Questions
Do fat burners actually work?
Most commercial 'fat burners' are overpriced caffeine pills with unproven ingredients. The individual ingredients with evidence (caffeine, green tea, fiber) are much cheaper purchased separately. Avoid proprietary blends.
Will protein powder make me gain weight?
Protein powder is just food — it only causes weight gain if it puts you in a caloric surplus. In a deficit, adequate protein (1.6-2.2g/kg) actually helps preserve muscle and can improve body composition even at the same weight.
Explore Other Goal Guides
Medical Disclaimer: This guide is for educational purposes only. Supplement recommendations are based on published research but individual needs vary. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have pre-existing conditions or take medications.