Make Your Own Fat Burning Shake

Published: 20th March 2012
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Weight management or burning fat can be very hard for some, it takes serious dedication, effort, and sometimes a change in lifestyle. You may notice that it slides off for the first few weeks or even months, and then starts to become much more difficult to shift. To ensure you are getting the most out of your workouts and diet, you should aim to decrease your carbohydrate intake as well as your number of calories, and keep your healthy fats up (remember fat is not always the enemy). Try to integrate three total body workouts a week alongside twenty minutes of high intensity cardio or walking uphill every morning or post resistance training. If you do end up hitting a plateau, there are various supplements that help burn fat available to give you that extra support to get rid of those remaining pounds.

Whey Protein

You all know that protein is crucial in your diet when it comes to building muscle tissue; however, few people know the important part it has in fat burning. Your body needs large amounts of energy through its own creation of amino acids, which protein largely consists of, which your metabolism can actually be quickened by protein. Therefore, by drinking a protein shake after your training you will encourage your body to go into a fat burning mode. Whey protein isolate is best, one because it is digested into your system quicker and two because it has more carbohydrates and fat removed than whey concentrate. Try for around twenty-five to thirty grams in your shake.

Green Tea

Although green tea includes vitamins, minerals and caffeine, the main ingredients that support fat burning are the polyphenols, especially a catechin called epigallocatechin gallate (all of which are antioxidants). Followinga trial undertaken at the University of Geneva, this catechin proved in a trial to increase by 30% the rate at which the body uses energy by burning fat. The studies also proved that participants managed quicker weight loss during a three-month period consuming a green tea supplement even without diet or exercise. The assumption was that green tea not only quickens the metabolism to help you burn fat, it also acts as a fat absorber, hence, stops the fat from being absorbed by your body. It can also aid digestion, and help rinse and remove toxins from your body. Try for at least one cup of green tea daily.

Conjugated Linoleic Acid (CLA)

Current studies have provided evidence that CLA can play an important part in complimenting weight management. These studies, which mainly cover CLA mount and length, seem to prove body composition being the most radically affected, through a total body fat decrease and an increase in lean body mass. Consuming roughly three grams daily mixed in your shakes can result in a statistically noticeable ninety grams of fat reduction per week.


Caffeine is a stimulant which means not only can it improve training performance if taken at the right time, according to registered dietitian Katherine Zeratsky of the Mayo Clinic, it can also raise your metabolism, act as a short-term appetite suppression and kick start the nervous system, which can lead to a mild calorie burn.
Various studies in relation to caffeine's fat burning abilities against green tea understand it to be a mixture of the two that enhance weight loss rather than caffeine alone. Again, the research performed at the University of Geneva compared the fat burning properties of caffeine as an ingredient in green tea and caffeine on its own then concluded that the green tea combination lead to more thermo-genesis and fat burning. Consuming caffeine to aid fat loss seems to have more effect dependent on the person. Try to consume no more than three cups per day.


Chromium is a trace element located in very small quantities of food, mainly wholegrain breads, various meats and vegetables. Chromium plays a important role in numerous processes related to fat metabolism in your body, mainly changing the foods you digest into sugars. Chromium supports insulin, a natural hormone discharged by the consumption of carbohydrates, in transporting these sugars into cells for energy storage. Research at Georgetown University Medical Centre showed that people who were overweight consuming chromium over two months saw a significant amount of fat loss whilst keeping lean body mass compared to overweight people taking a placebo over the same period. When taking as a supplement, try for two hundred to four hundred milligrams a day for the best results.

Ben Wain is a member of the sports nutrition team at, a UK comparison ">supplement store. Sign up to their newsletter to receive more great training and nutrition advice.

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