Is taking Fat Burners on an empty stomach a good idea?

Introduction

Taking fat burners on an empty stomach can be a great way to get the most out of your workouts and help you reach your weight loss goals. But taking fat burners on an empty stomach can also have some drawbacks and potentially lead to problems like stomach discomfort, nausea, and even headaches. In this article, we’ll look at the benefits and problems associated with taking fat burners on an empty stomach so that you can make an informed decision about whether this is something that works for you.

What are Fat Burners?

Before we get into the idea of taking fat burners on an empty stomach, let’s first understand what are fat Burners or fat burning supplements?

Fat burners are supplements that can help support your fat loss goals. They typically contain stimulants and other ingredients that help to increase metabolism, boost energy levels, and break down stored fat. Fat burners can come in the form of pills, powders, or cocktails.

Types of Fat Burning Supplements

The market is packed with various types of fat burners, each with its own ingredients and mechanisms of action. Choosing one fat burner over other that will work for you without any ill-effects can be tricky. It’s important to understand the ingredients and how they work to make an informed decision.

Based on the stimulants used and their working mechanism, we can break down fat Burners into the following categories:

Stimulant based

Stimulant based fat Burners are the most common type of fat burners. They contain stimulants like Caffeine, Synephrine, Yohimbine, and Green tea extract that boost metabolism and energy levels. These stimulants can be organic, i.e., from plants or plant extracts, or synthetically derived.

Thermogenic Fat Burner

The term “thermogenic” means heat-producing. When your body burns calories, it generates heat.

A thermogenic fat burner increases your body’s internal temperature, causing your metabolism to speed up and burn more calories. In other words, any supplement that increases your metabolism to burn fat is a thermogenic fat burner.

Caffeine, Green Tea Extract, and Capsaicin are all examples of thermogenic fat burners.

Appetite suppressants

As the name suggests, appetite suppressants work by suppressing your appetite. They reduce your cravings and make it easier for you to stick with your diet and fat loss plan. Your portion size automatically reduces, and you consume fewer calories.

When your caloric intake is less than the calories you burn, your body uses its stored reserves, and you lose weight.

Common ingredients used in appetite suppressant fat burners are Psyllium Husk, Fenugreek, Green tea, Yerba Mate, Glucomannan, Caralluma fimbriata, Griffonia simplicifolia and Garcinia cambogia.

Thyroid Boosters

The Thyroid gland in your body plays an essential role in controlling your metabolism and weight gain. It produces two main hormones, triiodothyronine (T3) and thyroxine (T4). These hormones regulate the metabolism of your body. When these hormones are low, your body’s metabolic rate slows down, you have reduced energy levels, and you gain weight.

Thyroid boosters are designed to increase the production of thyroid hormones. Supplements like Tyrosine, Iodine, Vitamin B12, Guarana, and Coleus forskohlii can increase the production of T3 and T4 hormones in your body. With increased T3 and T4 hormone levels, your metabolic rate improves, and you lose weight.

Carbohydrate Blockers

Carb blocker supplements can help you reduce your caloric intake from starchy foods like potatoes, cereals, and bread. They contain active ingredients that block the enzyme Alpha-amylase. This enzyme breaks down carbohydrates into simpler forms which are then used for energy or stored as body fat. When Alpha-amylase is blocked, fewer carbs are broken down, and fewer calories are absorbed.

The active ingredients in carbohydrate blocker fat burners are white kidney bean extract, garcinia cambogia extract, green coffee bean extract etc.

Fat Blockers

Fat blockers are designed to reduce the absorption of dietary fat. They contain active ingredients that block the enzyme lipase. Lipase is responsible for breaking down fats and converting them into simpler forms which can then be used for energy or stored as body fat. When this enzyme is blocked, fewer calories from dietary fats are absorbed by your body resulting in fat loss.

Common fat blockers used in weight loss supplements are Orlistat(Alli), Olestra, and Chitosan.

How do fat burners (claim to) work?

Fat burners do not magically shrink your body fat cells. Instead, they work by increasing your metabolism so that you can burn more calories or by suppressing your appetite, so you consume fewer calories. Some fat burners also interfere with your digestive hormones to block the absorption of fat and carbohydrates.

Overall all fat burners either increase your calorie expenditure or reduce the number of calories that your body absorbs from the food you eat.

Some fat burners tend to interfere with your body’s natural processes. In addition, some contain low-quality ingredients, which can have severe or mild side effects.

Always be aware of what you put in your body, and consult a doctor before taking any fat burner supplements. 

Are there any side effects of fat burners?

Fat burners are not FDA regulated. They can contain substandard ingredients. The ingredients used in many fat burners may not have been clinically tested. The ingredients used in fat burners can interfere with your other medications. All of these can cause a wide range of mild to severe side effects.

Side effects associated with fat burners can include:

High Blood Pressure or Increased heart rate

Fat burners that claim to increase your metabolic rate can cause increased blood pressure. Stimulants such as caffeine and phentermine (Adipex-P) can lead to an increased heart rate causing increased blood flow and pressure.

Liver Damage

Usnic acid, an ingredient found in some fat burners, has been associated with severe liver damage cases.

A few users of Chinese green tea extract and Gum Guggul have also been diagnosed with liver issues; however, no direct relationship between the consumption of green tea extracts or Gum Guggul and liver damage has been established+.

Nausea or Upset Stomach

Fat burners with ingredients such as Bupropion and Naltrexone (Contrave), Liraglutide (Saxenda), Semaglutide (Wegovy), Orlistat (Alli), and Chinese green tea extract can be linked to cases of Upset Stomach or Nausea.

Anxiety, Insomnia, or Behavior Changes

A one-time popular fat burner ingredient Ephedra Sinica has been associated with cases of anxiety, dizziness, dry mouth, headache, irritability, nausea, personality changes, insomnia, heart attack, seizure, stroke, and sudden death. The use of Ephedra Sinica has been banned by FDA because of these side effects.

Similarly, there are reported cases of headache, dry mouth, dizziness, restlessness, drug dependence, abuse, and withdrawal symptoms associated with Phentermine (Adipex-P), Bupropion, and Naltrexone (Contrave).

Benefits of taking fat burners on an empty stomach

There is a lot of buzz about the best time to take fat burners. Many weight loss coaches and nutritionists advocate the benefits of taking fat burners on an empty stomach. Taking fat burners on an empty stomach can have some advantages. For e.g.

On an empty stomach, the ingredients in the fat-burner supplement have a more direct route to your bloodstream, so they can be absorbed more quickly and efficiently.

By taking fat burners on an empty stomach first thing in the morning, you can kickstart your metabolic rate and burn more calories. Ingredients such as caffeine and green tea extract are known to boost fat metabolism when taken on an empty stomach.

Fat burners that suppress your appetite are most effective on an empty stomach. When fat burners are taken before meals, you’ll be less likely to overeat or indulge in unhealthy snacks throughout the day.

Ingredients that help regulate thyroid-related metabolic hormones in your body are best taken in the morning.

Taking fat burners on an empty stomach can also give you more energy and make you feel more alert. Metabolism boosting ingredients, such as caffeine, can help reduce fatigue throughout the day.

Why taking fat burners on an empty stomach may not be a good idea?

Planning to take your chosen fat burner on an empty stomach? That may not be such a great idea. Read on to find out why taking a fat burner on an empty stomach may not be the best idea.

Fat burners that help you boost your metabolism can contain stimulants such as Caffeine, Guarana, Synephrine, or Yohimbine. These ingredients increase your heartbeat and blood pressure. Taking them on an empty stomach in the morning when your resting pulse rate is low may not be a good idea.

When your metabolic rate is high, your body uses water at a faster pace. Metabolism booster supplements, when taken on an empty stomach, may make you feel dehydrated.

When taking fat burners on an empty stomach, your body can lack the essential nutrients it needs to function optimally. Your fat burner might be effective, but it could leave you feeling weak or lightheaded.

Fat burners can be hard on your digestive system when taken on an empty stomach. Without food in your stomach to buffer the ingredients, you may end up with an upset stomach and other digestive issues.

Fat burners can cause side effects such as nausea, upset stomach, intestinal inflammation, heartburn, dizziness, and headaches. These are even worse when taking fat burners on an empty stomach.

Fat burners can cause your blood sugar to drop if taken on an empty stomach. Fat burners can stimulate the release of insulin, which causes your body to lower its blood sugar levels. Low blood sugar can lead to dizziness, lightheadedness, and fatigue.

So now you know that although taking fat burners on an empty stomach may seem good, it may not be the best idea. 

Taking fat burners on an empty stomach: Good or Bad?

By now, we have understood the benefits and potential risks of taking fat burners on an empty stomach. However, the question remains, taking fat burners on an empty stomach: Good or Bad?

When attempting to answer this question, there are several factors that must be considered.

The first and most important one is the type of fat burner you’ve chosen. Different fat burners contain different ingredients. These ingredients can have various effects on the body and how quickly fat burners are metabolized when taken on an empty stomach.

In general, fat burners work best when taken with a meal that contains fat and protein. That’s because fat helps slow down digestion, allowing the fat burner to stay in your system longer and burn fat more effectively. Protein helps to keep you feeling full longer and maintains your muscle mass, which is important for fat loss.

If you consider the gains vs the risks of taking fat burners on an empty stomach, I would recommend taking them after or with your meals. You may miss out on some benefits, but you will reduce the risk of any potential side effects.

Also, make sure you do not exceed the recommended daily dosage for faster results.

It is important to consult with your doctor or nutritionist when considering fat burner supplements. They can help make sure you are taking fat burners safely and effectively to achieve your fat loss goals.

Remember that fat burners should only be used as part of an overall lifestyle approach, which includes eating a healthy, balanced diet and exercising regularly.

Understand the difference between Fat loss and Weight loss and set your fitness goals accordingly.

FAQ

References

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076034/
• https://www.drugs.com/article/side-effects-weight-loss-drugs.html
• https://www.nccih.nih.gov/health/ephedra
• https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/

Mike Dorfman

Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.

To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!