Cutting fat and getting lean with a muscular physique is the primary goal for most gym goers. While a systematic and consistent workout routine, coupled with diet is essential, it is a process that requires dedication and time. There are some who, for faster gains, or fat loss, turn to artificial supplements, or fat burners. However, their veracity and safety are hardly spoken about when advised, invariably over a conversation at the gym. The question needs to be addressed though: natural or artificial, are fat burners safe to consume or does it have long-term health implications?
According to the research titled, “Fat burners: nutrition supplements that increase fat metabolism” by AE Jeukendrup et.al., they are nutrition supplements that claim to increase fat metabolism or energy absorption, fat absorption, increase weight loss and fat oxidation during exercise and cause long-term adaptations, which promote fat metabolism.
Though some of the ingredients used in artificial fat burners are available in various natural food sources, medical and fitness experts discourage their use because of the potential for multiple adverse effects.
Side effects of fat burners
Some of the adverse effects of long-term usage of fat burners include hepatotoxicity and increased chances of stroke along with cardiac issues.
The paper, Acute liver failure caused by ‘fat burners and dietary supplements: A case report and literature review by Y Radha Krishna et. al., mentions the case of a 28-year-old woman bodybuilder in the US who was not having any risk factors for liver disease. She, however, developed symptoms such as fatigue, malaise among others. Later examination revealed hepatotoxicity and she required urgent liver transplantation. Consumption of fat burners and other dietary supplements were identified as the culprit.
“There are medicines which increase the metabolism rate of the body, but they also come with multiple side effects,” says Dr Subrata Das, senior consultant internal medicine and diabetology, Sakra World Hospital. “Common side effects seen are irritability, headache, increase in heartrate, increased risk of heart attack and stroke along with restlessness and agitation. Some athletes and bodybuilders also consume other supplements and when combined with such things, it can be harmful to the kidney as well.”
Dr Das discourages the consumption of fat burners. Medical intervention for overweight people should only be done when someone has a high cholesterol level. Usually, in such a scenario, cholesterol reducing medicines are prescribed which are different from fat burners.
Healthy lifestyle to burn fat
Leading a healthy lifestyle is the key to reducing weight and fat percentage. When it comes to dieting, one should include green leafy vegetables which contain antioxidants as it helps in reducing fat, emphasises Dr Das.
Making wise food choices is the best way for reducing the fat percentage in the body. Foods like seeds, fiber rich vegetables, nuts, fruits, whole grains among others can be consumed in the prescribed quantity. They are known to aid fat loss naturally.
Takeaways
- Side effects of fat burners range from hepatotoxicity to cardiac issues, headaches, and irritability.
- Indiscriminate use of supplements and fat burners could result in extensive liver damage requiring a transplant.
- A healthy lifestyle with a proper combination of diet and exercise is the most effective, and natural way to reduce fat in the body.
