The top thermogenic fat burners, foods, and diet
Thermogenics give your body a boost to maximise the calories you burn 🔥
You’ll see the word “thermogenesis” on a lot of fat burner labels. But you may be wondering: What does it mean?
It’s claimed that thermogenics – that is, ingredients which cause thermogenesis – raise your body temperature ever so slightly.
And here’s why that matters:
This nudge to your metabolism leads to more calories being burned at rest and during exercise.
And when you’re trying to lose weight, burning more calories is a vital part of the equation.
However, with so many thermogenic ingredients and supplements out there, and so much conflicting information about their efficacy, it can be hard to figure out which thermogenics work for weight loss.
That’s why we’ve written this guide: To outline everything you need to know about this type of supplement, including how thermogenics work, which ingredients are most effective, and which thermogenics are best for weight loss.
Thermogenesis 101: What is thermogenesis?
Split out the word ‘thermogenesis’ and you get heat (thermo) + production (genesis).
So, a literal thermogenesis definition is “a chemical process that produces heat”.
Let’s look a little more closely at thermogenesis for weight loss:
Everything you do requires energy, and the energy used by your body to stay alive (homeostasis) is referred to as the basal metabolic rate (BMR).
The BMR is usually between 50-70% of your total daily energy expenditure (TDEE)<1>. The rest of your TEE comes from physical activity.
There are different types of thermogenesis, but the one we’re interested in is adaptive thermogenesis.
In adaptive thermogenesis, your hypothalamus and sympathetic nervous system work together to produce body heat without the usual requirement for activity.
This process is a reaction to things like cold, stress, and infection (it’s why a fever makes you hot).
Some researchers advocate for foods and supplements that leverage adaptive thermogenesis by harnessing the temporary increase in energy expenditure for weight loss.
After all: TDEE – total daily energy expenditure – determines whether you’ll lose weight, and if so, how much. To lose weight you must expend more calories each day through homeostasis and physical activity than you ingest through diet.
Thermogenics can contribute to weight loss by –
- Supporting your body’s metabolism
- Promoting more calories being burned at rest and during activity
- Increasing your overall caloric expenditure
Do thermogenics work?
Thermogenesis occurs in your body, and the process is triggered by certain chemicals. So in a broad sense, yes: Thermogenics work.
In regards to thermogenics for weight loss, however, there is less consensus in the scientific community.
Some research indicates that thermogenic ingredients can cause statistically significant weight loss. That is, weight loss which can be linked directly to thermogenesis, rather than chance.
To achieve this, the dosing needs to be correct.
That is, the diet pill you take needs to have enough of the thermogenic ingredient to cause a thermogenic effect in your body.
Otherwise, you’re just taking something that isn’t potent enough to contribute to weight loss. We’ll dig deeper into this later –
For now, let’s take a look at thermogenics that work.
Thermogenic ingredients: What are the best thermogenic foods?
When you’re looking for the best thermogenic fat burner, you’ll most likely come across a lot of the ingredients below.
There’s no doubt that these ingredients promote thermogenesis –
Thermogenic food list
Chillies. It stands to reason that something famous for being spicy would raise your internal temperature, right?
Chillies are renowned for their thermogenic effect, and it’s all down to a chemical they contain called ‘capsaicin’.
Capsaicin can bind to a muscle protein called SERCA and temporarily change its behaviour, making it generate heat instead of its usual job of pumping calcium<3>.
Turmeric. Another spice that makes a fine addition to recipes containing chillies, turmeric’s golden yellow glow is instantly recognisable.
And this spice is also a potent thermogenic.
Turmeric contains a chemical called curcumin, which is linked with increases in fat burning in the human body<4>.
Caffeine. The chemical which gives coffee its kick is also famously thought to have thermogenic properties.
Caffeine is believed to raise your internal temperature, leading to more calories being burned while you’re resting<5>.
It’s not just in coffee, either. Caffeine occurs in yerba maté, kola nuts, cocoa beans, and various types of tea leaf.
Green tea. Speaking of tea leaves, green tea is another noted thermogenic. This humble leaf is thought to cause higher amounts of thermogenesis than would be explained by its caffeine content alone, suggesting that other factors may be at play<6>.
Researchers think green tea may stimulate the sympathetic nervous system – part of the pathway responsible for adaptive thermogenesis.
Catechin polyphenols. While you’ll be hard-pressed to put a portion of catechin polyphenols on your plate, they’re contained in foods like chocolate, apples, kiwis, and even red wine!
Evidence suggests catechin polyphenols have demonstrable thermogenic properties<7>.
Ephedrine. This chemical comes from plants in the Ephedra family, and is used in various medications. It’s known to promote weight loss via thermogenesis in the short term, too.
However, ephedrine is linked with many adverse side effects and is under strict regulation<8>. Supplements are not legally allowed to contain ephedrine, so you should keep a wide berth from any products claiming to use this ingredient.
Thermo diet: What is it, and how do I do it?
Unlike other fad diets, a thermogenic diet doesn’t revolve around specific meal plans and calorie limits. Instead, it just involves including thermogenic ingredients in your cooking.
Thermogenic ingredients include:
- Cayenne pepper
- Green tea
- Catechin polyphenols
This means that if you’re not so keen on a supplement, you can easily incorporate most of these thermogenic foods into your regular meals.
But here’s the thing…
By distilling thermogenics down into a supplement, it’s possible to craft a fat burner specially designed to trigger thermogenesis, encourage weight loss, and back this up with a wealth of other weight loss ingredients.
Taking a thermogenic supplement alongside your diet
The best way to ensure thermogenesis is to combine a diet that features thermogenic ingredients with a thermogenic supplement.
Supplements are designed to do exactly that: Supplement your normal dietary intake with additional ingredients, and to encourage further weight loss than you would otherwise achieve.
What’s the best thermogenic fat burner?
The best thermogenic fat burner is one containing a selection of thermogenic ingredients which, combined, lead to a tangible amount of weight loss.
Taken together, these ingredients will encourage your body’s fat metabolism and help you to burn more calories.
Dosing is also a critical aspect of finding the best thermogenics.
And here’s why:
If your diet pill has a dose lower than that required to trigger a thermogenic effect, nothing will happen.
If your diet pill is specially formulated to contain enough thermogenics to cause thermogenesis, then this will translate to improved weight loss outcomes.
Each dose of Leanbean contains potent thermogenics backed up by powerful weight loss ingredients –
- Two potent thermogenics: Green coffee beans and turmeric
- Appetite suppressants to help you eat less
- Stimulants to increase your energy levels
If you’ve got questions about thermogenics, we’ve got answers.
What types of thermogenic supplements are there?
As well as capsules like Leanbean, you’ll also find thermogenic energy drinks.
This is a popular format because it’s quick, easy to drink, and you can choose from a bunch of flavours.
But here’s the problem:
When you take a capsule, all of the ingredients move into your system at the same pace. You swallow the capsule, then it starts to break down and the various ingredients enter your bloodstream to take effect.
This encourages a gradual and predictable course of action.
With energy drinks, though, you can change the pace of effect by drinking quicker or slower. For example: If you only have half a can, you’re only getting half of the ingredients.
So if you’re looking for a consistent thermogenic experience, we recommend taking a capsule.
Do thermogenic fat burners work?
As we’ve explored above, there is evidence that thermogenic ingredients can increase the number of calories burned.
To work, a thermogenic fat burner must have the right ingredients, in doses high enough to trigger thermogenesis.
Because there is not scientific consensus on the doses required, however, the impact of thermogenic pills for weight loss is lower than might be expected.
This is especially true when you see the ambitious claims made by some supplement manufacturers.
Our rule with thermogenic fat burners is the same as with supplements in general: If something sounds too good to be true, it probably is.
If a supplement claims to melt fat from your body with no required, look elsewhere.
Look for realistic, measured claims. Supplements are designed to boost the weight loss results you’ll see from a healthy and active lifestyle.
What is the best thermogenic for women?
Our answer to this question is the same as above. In fact, Leanbean is specially formulated to complement female physiology.
The Leanbean formula is crafted to include doses that align most closely with the unique needs of women looking to lose weight.
Inside you’ll find a selection of ingredients, and stimulant levels far below many other fat burners on the market.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.