Diet pills for women are select supplements that either increase your metabolism, reduce fat absorption, or increase your body’s ability to burn more fat – specifically for women (1).
Supplement companies claim fat burners are essentially a women’s magic pill for going from overweight to lean.
Unfortunately, fat burners aren’t magic pills. In fact, they can be both ineffective and even dangerous for your health because these supplements are not regulated by the FDA (2).
While there are dangerous supplements out there, a few natural methods do prove helpful in causing you to burn more fat.
Not only are you burning more fuel, but follow-up results also illustrate that the fuel you are burning is mostly fat. Interestingly, the leaner you are the greater percentage of fat you will burn compared to obese people (8, 9).
2Green tea extract helps burn fat in women due to its potency of EGCG. Being concentrated means that green tea extract contains higher levels of both caffeine and a special polyphenol, an antioxidant, known as epigallocatechin gallate (EGCG).
In other words, your body is producing more heat by burning calories. One review of six studies show that combining green tea extract and caffeine boosted fat burning by 16% compared to a placebo (14).
Yet another study shows that when you compare taking caffeine to taking caffeine with green tea extract, the group that took both burned an extra 65 more calories daily. This is already on top of the 80 extra calories a day subjects burned compared to taking a placebo (15).
3Protein increases women’s metabolism to burn more fat than any other macronutrient. Second, protein helps your body maintain its lean muscle mass to burn more calories all the time- even while you sleep (16, 17, 18).
In practice one study followed 60 overweight and obese subjects and compared a high-protein diet with a moderate-protein diet. The results showed that subjects on the high-protein diet burned almost twice as much fat as the subjects on the moderate-protein diet (19).
4Protein helps increase feelings of satiety in women. Protein does this by upregulating your fullness hormones, like GLP-1, CCK and PYY (20).
Protein goes further to lower your levels of the hormone ghrelin, which is responsible for hunger sensations (21)
5Soluble fiber can help curb women’s appetite (22, 23, 24). When mixed with water, soluble fiber forms a very viscous solution which is responsible for its benefits (25).
Soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer (26).
Not only does fiber help physically fill you up, but also soluble fiber is seen to increase levels of fullness hormones like PYY and GLP-1.
6Soluble fiber may help women burn fat by reducing how many calories you absorb from food. In one study, 17 people consumed diets with varying amounts of fiber and fat. It found that people who ate the most fiber absorbed less fat and fewer calories from their diet (29).
While you can get all the soluble fiber you need from food, many people find this challenging. If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.
7Yohimbine blocks alpha 2 receptors to burn more fat. Yohimbine is an herb from the bark of Pausinystalia Yohimbe, a tree found in Africa. While it is mostly used as an aphrodisiac, there is evidence that it may support fat burning too.
The key is that yohimbine operates in the body by blocking your body’s alpha-2 adrenergic receptors (30).
Normally, these receptors connect and bind adrenaline to stop adrenaline from influencing your cells; one of the ways adrenaline can influence your cells is by promoting your body to burn fat for fuel (31).
With yohimbine blocking these receptors, adrenaline can work for longer and increase the breakdown of fat for fuel throughout the body (32).
Research supports this, as seen in one study consisting of 20 elite soccer players taking yohimbine twice a day.
After only three weeks these subjects found that, on average, they could shed 2.2% more body fat compared to the placebo group (33).
Even more noteworthy is that these soccer players were already lean, so a 2.2% loss of body fat at that level of leanness showed to be highly significant.
8Yohimbine works to reduce appetite in women as well (34). Nonetheless, although yohimbine seems like an excellent fat burner in that it shows promise and aids in reducing appetite, more research is needed to confirm that yohimbine is safe.
9Synephrine increases both basal metabolic rate and lipolysis in women (35). Synephrine is a chemical compound found in certain types of citrus fruits.
Its chemical structure is similar to ephedrine and catecholamines and although less potent than those two, it creates similar effects (36).
Research demonstrates that synephrine works together with caffeine to enhance both caffeine and its own fat loss properties.
Additionally, anything that has the ability to increase catecholamine activity can also suppress hunger between meals. Therefore synephrine is generally considered to be an effective appetite suppressant (37).
10Garcinia cambogia increases feelings of satiety in women. By increasing satiety you will eat less food and ultimately lose bodyweight.
This way, you can eat foods you enjoy without overeating and gaining excess fat.
However, it needs to be noted that no human trials have been able to replicate the same satiety-inducing effects (39).
Thus, more research is needed to ensure GC’s effects on satiety.
11Garcinia cambogia also blocks fat production in women. Garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in the production of fat (40).
By inhibiting citrate lyase, garcinia cambogia is thought to slow down or block fat production in the body. This may reduce blood fats and lower the risk of weight gain, two major disease risk factors (41).
12Garcinia cambogia can reduce snacking in women. Supplementing with garcinia cambogia leads patients in one study to reduce their snacking habits (42).
Snacking subtly helps you gain more fat because it trains you to be never quite full yet never quite hungry.
This can lead to hundreds of empty calories, slowly piling on to your waistline (43).
By increasing satiety, snacking goes down, and thus GC aids in effective, long term weight management.
13Garcinia cambogia can reduce weight gained during periods of overeating. A couple rat studies have demonstrated that garcinia cambogia can reduce weight gain during a period of overfeeding (44).
The mechanism by which it accomplished is the suppression of fatty acid synthesis in the liver (45).
14Apple cider vinegar helps burn belly fat. A 2009 study involving 155 people with obesity showed that daily vinegar consumption led to reduced belly fat and weight loss in those who consumed either 1 or 2 tablespoons vinegar daily for 12 weeks (46).
The results showed the more vinegar intake, the more weight loss, fat loss, and the lower blood pressure and triglycerides. Results became more pronounced as time went on.
15Acai berries can help increase insulin sensitivity in women. One 2015 study involving overweight women found that eating 200 grams of acai pulp increased insulin sensitivity and reduced skinfold measurements and total body fat (21).
16BCAA’s can enhance women’s fat loss. A 2011 study published in the Journal of Nutrition showed that subjects who consumed an average of 15 grams of BCAA’s daily were seen to have 30% lower risk obesity or fat gain compared to those only consuming 12 grams per day through their diet (47).
However, total protein consumption is an essential factor for fat loss. Further BCAA’s may help you lose fat as opposed to total body weight (including lean mass).
On 1997 study published in the International Journal of Sports Medicine, on competitive wrestlers, saw that consuming a high protein, calorie-restricted diet, lost 3.5 pounds when they added in BCAA’s over 19-days (48).
The body fat loss in the BCAA group was also significant, as the BCAA group lost 0.6% more body fat than the control group even though the BCAA group consumed equal calories and less total protein each day.
More research done in 2009 shows that weightlifters supplementing with 14 grams of BCAA’s daily lost 1% more body fat over eight weeks compared to those given 28 grams of whey protein daily. The subjects consuming BCAA’s also saw a 4.4 lb gain in muscle mass over the control group (49).
17Raspberry ketones increase the breakdown of fat in women. They also increase levels of a hormone called adiponectin, believed to be related to weight loss (50).
18Capsaicin is a compound found in peppers that is spicy and can assist with fat loss. Specifically, pooling together 20 research studies published in Appetite uncovered that taking capsaicin can boost the number of calories you burn each day by about 50 calories a day (51).
Over a week, that’s about 350 calories or 1/10th of a pound of fat every week just from seasoning your food (52).
19L-carnitine is a cofactor used to metabolize fat in women. You naturally produce L-carnitine in your liver and kidneys and can even find it in whole food sources such as animal products, nuts, and legumes (53).
Research already shows that L-carnitine can play a role in treating heart disease, peripheral artery disease, and diabetic neuropathy because it improves cardiovascular health (54).
While there are several health benefits form L-carnitine, there is no strong evidence that L-carnitine helps increase thermogenesis (55).
20Resveratrol is a powerful antioxidant that supports thermogenesis in women. However, studies have only shown a thermogenic effect of resveratrol in animals.
The Annals of the New York Academy of Sciences argues that animal research of resveratrol is not convincing enough to support the use of resveratrol as a metabolism booster in humans yet (56).
With more research, this can change.
21Melatonin supplementation can increase Leptin and lower appetite in women. Leptin is a hormone that is produced in adipose (fat) cells, and its main function is to reduce appetite and prevent overeating. The main goal of Leptin is to achieve homeostasis (energy balance). Melatonin may have an effect on Leptin production.
A 2013 study looked at the effect of melatonin in non-alcoholics who were suffering from fatty liver (57).
The study found that melatonin supplementation led to an increase in Leptin secretion. This, and studies like it have led scientists to theorize that melatonin supplementation can actually lead to weight loss.
A study on rats who had had the pineal gland removed found that even with exercise they stopped losing weight, and actually gained body fat (58).
The pineal gland is where melatonin is produced. This could indicate that melatonin has an important role in fat loss, or at least weight management. Improved sleep has often been linked to weight loss due to the effect that it has on leptin and ghrelin (the “hunger” hormone).
A 2004 study looked at the effect of bad sleep on leptin and ghrelin. It found that limited sleep led to a reduction in leptin and an increase in Ghrelin (59).
This would lead to increased hunger between meals, and a reduced feeling of satiety after eating – which could obviously lead to overeating and therefore weight gain.
22Fish oil supplementation can improve women’s body composition. Obesity, defined as having a BMI (Body Mass Index) of over 30, show a significantly higher risk of other diseases such as heart disease, type 2 diabetes and cancer (60).
This effect is increased by adding diet or exercise to a fish oil supplementation regimen (62).
By itself, fish oil is not seen to cause weight loss.
A large review of 21 different studies discovered that while fish oil doesn’t cause weight loss it does change anthropometric measurements such as waist circumference and waist-to-hip ratio, which are both strongly correlated with heart disease (63).
1Consuming caffeine too often could make your body more tolerant to its effects (64). In addition, when consuming caffeine for its fat burning effects you must be careful of the stimulating effects of caffeine.
2Too much caffeine can cause unwanted side effects, such as anxiety, nausea, and increased blood pressure. If you go even above those levels, you may end up with caffeine toxicity, which mandates a visit to the emergency room.
3Yohimbine can be dangerous because it maintains high levels of adrenaline in your system. This results in side effects such as nausea, anxiety, panic attacks and high blood pressure (65).
In addition, yohimbine is also seen to negatively interact with common medications for blood pressure and depression. In turn, you’ll want to make sure that if you take medications there is no interaction between them and yohimbine supplementation (66).
The study followed a 28-year-old woman over six years. She consumed 8.5 oz (250 ml or a little over 1 cup) of apple cider vinegar diluted in water on a daily basis. Eventually, she was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry.
5Garcinia cambogia is all natural, but can induce rashes, dizziness, mental fog, and digestive issues. One case even reported acute liver failure (68).
5Apple cider vinegar can burn the throat and skin. Due to its acidity level, apple cider vinegar has the potential to cause esophageal (throat) burns.
In one 2012 study, a 6-year-old boy with a leg infection developed multiple skin burns after his mother treated him with undiluted topical apple cider vinegar (69).
6Garcinia Cambogia can result in testicle issues. Animal studies have shown that a very high intake of garcinia cambogia can cause testicular atrophy — shrinking of the testicles.
7Very large doses of acai might affect the results of MRI scans. If you are going to have an MRI test, it is important to let the doctor know if you have been eating acai berries.
8GC can affect sperm production. Studies in rats have shown it may also affect the production of sperm (70).
9The effectiveness of garcinia cambogia goes down with time. All supplements have to wait in warehouses, transport trucks, or store shelves before you buy – giving ample time for the precious active ingredient to become less effective.
HCA doesn’t exist for long in its isolated state because it slowly converts to HCA lactone, an inactive form that doesn’t seem to have any weight loss (71).
Be sure to find an HCA supplement that comes with the HCA bound to another mineral.
To get the most benefits from green tea extract consume about 250-500 mg daily (72). This adds up to about 3-5 cups of green tea daily.
Protein powder supplements can be taken as 1-2 scoop (25-50 grams) servings per day. Options include whey, casein, soy, egg and hemp protein powders depending on your overall goals. It is also important to make sure your protein supplement is low in added sugars and other additives when you’re looking to lose weight.
Yohimbine is seen to be effective when taken as 10 mg doses twice a day (73).
Typical dosages of apple cider vinegar range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed in 8 ounces of water
Studies recommend garcinia cambogia be taken 3x per day at 500mg each dose (76). Because garcinia cambogia is an herbal product, our immune system has a tendency to try and clear HCA from our system (77).
This means that the best way to ensure a proper dose of HCA to see results requires us consuming multiple garcinia cambogia supplements daily. Studies vary on this, but you’re looking at about 500 mg three times a day, about 30-60 minutes before your meals (78).
Typical servings pf acai is between 100-200g. However, since acai is a natural food product, there is no real recommended dosage.
BCAA intakes of 15–35 grams per day are considered safe for most people (79). Remember, patients with ALS or maple syrup urine disease should strictly limit their intake of BCAA’s.
Is apple cider vinegar a fat burner? According to studies, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides.
What are the best fat burning foods for women? The best fat burning foods for women are fatty fish, coconut oil, eggs, green tea, coffee, whey protein apple cider vinegar.
Does cayenne pepper burn fat? Red cayenne pepper may help burn calories and curb appetite, especially in people who aren’t used to eating it.
How do diet pills help women burn fat? Diet pills for women are select supplements to burn fat by either increase your metabolism, reduce fat absorption, or increase your body’s temperature.
Does coffee burn fat? In the short term, caffeine can boost the metabolic rate and increase fat burning, but after a while people become tolerant to the effects and it stops working. But even if coffee doesn’t make you expend more calories in the long term, there is still a possibility that it blunts appetite and helps you eat less.
Unfortunately, there is no magical supplement to erase the stubborn fat many women seem to face.
Luckily, there are many natural and safe solutions that enhance the fat loss effects of eating well and getting regular physical activity. If you’re a woman, use these supplements to speed your results, maintain fat loss, or get to elite levels of low body fat for events without sacrificing your health.