The Ultimate Guide to Getting SHREDDED With Natural Fat Burners


The Ultimate Guide to Natural Fat BurnersIf you’re looking for the most comprehensive guide on the planet about how to evaluate, choose, and use effective fat burners, congratulations…you’ve found it.

Read that sentence one more time, and notice that I’ve placed the emphasis on the word effective. Why have I done this?

The problem when it comes to fat burners (and really, supplements in general) is that the VAST majority of them are ineffective…

The sad truth is that most sports nutrition companies are too cheap to shell out the cash for high quality ingredients, and if they do manage to obtain high quality ingredients, these companies are still too cheap to use effective dosages of said ingredients 9 times out of 10.

We’ll dive much deeper into effective ingredients, ineffective ingredients, and proper dosing in later sections, but before we do, I just want to take a moment to reassure you that you’re in the right place…

Now, let me be perfectly clear…this is NOT just another list of specific brands or supplements that we recommend. The sole purpose of this guide is to teach you how to evaluate fat burners on your own, so that you don’t have to trust someone else’s review.

Our goal with this guide is to make you so thoroughly educated on fat burners, that you won’t need to look up reviews anymore…you’ll be able to take one look at the label, and know for yourself whether or not that fat burner is worth your money.

Forget about having to take other people’s word for it when it comes to your weight loss journey…in this article, we are going to make YOU the expert.

Let’s do this!

Table of Contents


Chapter 1. What Are Fat Burners

Chapter 2: Natural Fat Burners Vs. Prescription Diet Pills

Chapter 3: Slow Metabolism & The Benefits of Fat Burners

Chapter 4: The Science Behind Natural Fat Burners

Chapter 5: How To Read Fat Burner Nutrition Labels

Chapter 6: Fat Burner Side Effects

Bonus Chapter: How We Arrived At Our Decision For The #1 Ranked Fat Burner


Chapter 1: What Are Fat Burners


What are natural fat burnersFat burners have become immensely popular in 2018 as mountains of clinical data supporting their efficacy has piled up…we’re seeing more and more consumers in search of a weight loss solution turn to natural fat burners instead of diet pills, which used to be very popular.

So, you’ve probably heard of fat burners before, and maybe you’ve even tried one…but what exactly is a fat burner anyways?

You might have a friend who swears by them, or a friend who tried them insists they’re a scam…chances are, neither of those people knew what they were buying when they invested in a fat burner.

Let’s talk about exactly how fat burners work in the body to induce weight loss…

How Fat Burners Work

Now, keep in mind that the science and benefits we are going to talk about in this section ONLY occur with regular use of a high quality, clinically proven fat burner. Comprehensive fat burners are able to produce these benefits, whereas inferior supplements may only produce one or two of them…

Part 1: Metabolism Boosting

If you want to burn fat and ultimately lose weight, then you need your body to be more efficient…and in order for that to happen, you must increase your metabolic rate.

There are some ways to boost your metabolism without supplements, but none work quite as well as a high quality fat burner with a strong metabolism-boosting component.

The main component of metabolism we want to focus on when it comes to weight loss is your body’s conversion of food to fuel for energy…we want to make sure that the proper nutrients are being absorbed while others are being used as fuel and thereby burned off.

A good fat burner will contain at least one high quality, clinically proven metabolism boosting ingredient. Giving your metabolism the kick it needs to maximize calorie expenditure, properly utilize its fuel, and expend its resources is absolutely key when it comes to weight loss.

Part 2: Appetite Suppression

While using fat burners to boost your metabolism is an extremely effective way to increase your calorie expenditure, we also want to be sure you are taking steps to DECREASE your calorie intake…

Here’s a very basic secret that often gets overlooked amongst all of the marketing and science mumbo jumbo…when calorie expenditure is GREATER than calorie intake, you lose weight.

That’s just simple science…burn off more calories than you take in, and you will start to burn off fat.

A really good fat burner will not contain only metabolism boosting ingredients…it will also contain ingredients that have been clinically proven to suppress your appetite, and thereby minimize your calorie intake.

So, the key is this: The right combination of clinically proven metabolism boosting ingredients and appetite suppressing ingredients…that’s how you get results.

But wait! There’s more to a high quality fat burner than that…

Part 3: Thermogenisis

The process of thermogenesis takes place inside your body and involves increasing your internal body temperature in order to put your body in a position where it has to expend a lot of calories to bring the temperature back down…

Thermogenesis can be stimulated through the use of the right ingredients, which is why a truly high quality fat burner will also contain thermogenic ingredients.

So, now we have everything we need for an effective fat burner right?


Part 4: Stimulants

Stimulants play a key role in weight loss for a few different reasons…

First off, most stimulants will naturally suppress your appetite, which means that stimulatory ingredients could be classified as additional appetite suppressants…however, there’s another role they play that I feel is more important.

Stimulants boost your energy and activity levels significantly when they are properly dosed. Let’s not forget how important it is to exercise at least somewhat regularly if you want to lose weight…

It can be hard to find the motivation to get to the gym, and even if you do make it to the gym, you won’t get as good of a workout as you can get if you’re not using stimulants.

So, the bottom line is that stimulants increase your energy levels, enhance your athletic performance, suppress your appetite, and actually boost your metabolism as well…this long list of benefits is why they are extremely crucial when it comes to fat burners.

Part 5: A Comprehensive Formula

Now that we’ve covered each individual component of fat burner formulas, the final step is to combine each component into one all encompassing formula…and that is what makes for an effective fat burner.

The perfect fat burner would contain metabolism boosters, appetite suppressants, thermogenics, and stimulants…this is a difficult combination to find, because like I said before, companies are cheap, and they don’t want to pack that many nutrients into their product.

Lucky for you, we’ve found a couple fat burners that contain every single one of these components and more in order to produce a truly efficient weight loss solution. Our #1 and #2 ranked fat burners earned those spots due to their comprehensive, highly potent formulas.

Chapter 2: Natural Fat Burners vs. Prescription Diet Pills


Diet pills versus natural fat burnersLook, there’s a reason why nobody uses diet pills anymore. There’s a reason why natural fat burners have run most diet pill companies out of business…

Natural solutions are just as effective as diet pills, if not more effective, AND the major key here is that they rarely produce any side effects, whereas diet pills are notorious for the long list of severe side effects they produce.

Almost every effective diet pill ever produced was eventually banned by the FDA because of how severely it effected its users…don’t get me wrong, diet pills are effective, but at what cost?

Many people were willing to use diet pills (and some still are) despite their side effects because of how effective they were, but the year is 2018 now, and we have natural alternatives that are just as effective…

Why would you ingest an artificial chemical that is going to make you sick with side effects when you can choose an equally effective natural alternative? It’s a no brainer, which is why fat burners are so popular nowadays, and diet pills are really becoming a thing of the past.

Here are some of the most commonly reported side effects of diet pills…

  • Pulmonary hypertension (potentially fatal)
  • High blood pressure
  • Insomnia
  • Discoordination
  • Constipation
  • Anorexia
  • Diarrhea
  • Headaches
  • Dry mouth

That’s a long list of side effects, and I think it’s extremely important to place emphasis on the fact that pulmonary hypertension can be fatal in some instances…diet pills are dangerous, and the effects they produce are not worth the risk.

Chapter 3: Slow Metabolism & The Benefits of Fat Burners


Slow MetabolismThe most common cause of obesity is slow metabolism due to inactivity and improper nutrition. It’s important to make sure you’re not living a sedentary lifestyle if you want to increase your metabolic rate.

Make sure you are exercising at least 4-5 days per week, and If you work in a cubicle, try walking around every hour or so. The more active you are, the more calories you will expend.

So, how do you know if you’re not active enough day in and day out?

Here are some of the main symptoms of slow metabolism…


  • Weight gain
  • Hair loss
  • Chronic fatigue
  • Dry or cracked skin
  • Difficulty losing weight
  • Frequent headaches
  • Constantly feeling cold
  • Short term memory loss

If you’re experiencing one or more of these symptoms, it’s possible you could have a slow metabolism…but the good news is, there’s plenty of things you can do to fix it.

Before we get into the benefits of fat burners as they relate to metabolism, let’s talk about some other things you can do to boost your metabolism. You can do these things instead of using fat burners, but your best course of action would be to combine these practices with a high quality fat burner.

Here are some things you can do to boost your metabolism…

  • Increase muscle mass (try strength training)
  • Consume more protein
  • Lift weights (as opposed to running)
  • Try high intensity interval training (HIIT)
  • Stand up every hour or so
  • Sleep for 7-8 hours every night
  • Eat spicy foods
  • Drink ice water
  • Switch out the soda for green tea

Try implementing these metabolism boosting strategies on a daily basis, and surely you’ll begin to notice a difference in no time. With that being said, here’s the crazy part about fat burners…

Fat burners provide many of the benefits of these strategies on their own, and all you have to do is pop a couple of capsules every day. Knowing that fat burners provide the benefits of these practices already, imagine how effective it would be to combine these strategies with a fat burner every day…

You might be asking, how is it that fat burners can provide the same benefits these strategies provide? Glad you asked…

First off, fat burners give you the energy you need to effectively weight train via the use of stimulants. So, yes, you do still need to weight train…but you’ll be much better at it, and you’ll lift more weight if you use the stimulants that fat burners typically contain.

Next, let’s talk about the spicy foods…effective fat burners always contain large dosages of ingredients like cayenne pepper because of the effect this spice has on your body when consumed.

Remember when we talked about thermogenesis earlier? Well, cayenne pepper is a thermogenic ingredient. The reason “eating spicy foods” is a metabolism boosting strategy is because of the fact that spicy foods induce thermogenesis…the only difference is, you get a much more potent dosage of the spicy ingredient when you take capsules as opposed to sprinkling a little bit on your food.

Last but not least, almost every effective fat burner out there contains a large dosage of green tea leaf extract in order to produce the benefits you would get from drinking green tea, which is a clinically proven fat burner. Again, the only difference here is that you’d get a much larger, more potent dosage of green tea from a supplement than you would from drinking a cup of it.

Chapter 4: The Science Behind Natural Fat Burners


The Science Behind Fat BurnersHere’s where it gets really interesting…and this is really the chapter of the article that begins to transform you into an expert. In this chapter, we’re going to talk about the ingredients of natural fat burners, and examine the science behind them.

In other words, we’ve talked a lot about how fat burners work, but now let’s talk about WHY fat burners work…

Let’s get one thing straight…we are NOT going to be doing any myth busting or covering  any ingredients that DON’T work in this article.

We are strictly going to focus on the 7 fat burner ingredients with the most clinical data to support their efficacy.

Here is a list of our top 7 best fat burner ingredients that have been tested on humans and were scientifically proven to work…

  • Green Tea Extract
  • Green Coffee Bean
  • Cayenne Pepper
  • Garcinia Cambogia
  • Glucomannan
  • Caffeine Anhydrous
  • Turmeric

These are the 7 key ingredients you want to look for on the nutrition label when you’re searching for a fat burner. The more of these ingredients you see on the label, the better.

Now, let’s talk about why that is…

Green Tea Extract has been proven in clinical settings time and time again to produce positive effects on weight loss and maintenance. This is because it contains a high concentration of epigallocatechin-3-gallate (EGCG), which has been shown to boost metabolism and promote weight loss with regular use.

Here are some scientific studies on how Green Tea Extract (and specifically EGCG) promotes weight loss…

Study: The Effects of Green Tea on Weight Loss and Weight Maintenance

Study: The Effects of Green Tea on Weight Loss

Study: The Effect of Green Tea Extract on Fat Oxidation

Green Coffee Bean is another fat burning, metabolism boosting ingredient with a mountain of clinical data backing its efficacy. This one works through the use of its active compound, chlorogenic acid. Chlorogenic acid has been scientifically proven to produce siginificant weight loss in obese indiiduals as well as regulate high blood pressure levels.

Here are some clinical studies on how Green Coffee Bean (and specifically chlorogenic acid) promotes weight loss…

Study: Green Coffee Bean Extract Decreases Body Fat

Study: Green Coffee Extract as a Weight Loss Supplement

Study: Roles of Chlorogenic Acid on Regulating Glucose

Cayenne Pepper helps promote weight loss because it uses its active ingredient, capsaicin, to induce the process of thermogenesis, which as we talked about before, helps your body expend more calories. The process of thermogenesis requires the body to work very hard, and whenever the body has to work, it is burning calories.

Here are some clinical studies on how Cayenne Pepper (and specifically capsaicin) promotes weight loss…

Study: Capsaicin for Promoting Vascular and Metabolic Health

Study: Understanding of Antiobesity Property of Capsaicin

Study: Dietary Capsaicin and its Anti-Obesity Potency

Garcinia Cambogia is one of the most popular natural weight loss solutions on the planet, and the reason it became popular so quickly upon its discovery was because of the high concentration of hydroxycitric acid (HCA) that was discovered inside of it. There is an overwhelming amount of evidence supporting the effects HCA has on weight loss.

Here are some scientific studies about how Garcinia Cambogia helps you lose weight…

Study: Effects of Garcinia Cambogia/Glucomannan on Weight Loss

Study: The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight Loss Supplement

Glucomannan is one of the most underrated and under-utilized fat burner ingredients out there. While Glucomannan does not directly promote fat loss or boost your metabolism, it indirectly promotes weight loss through its appetite suppression properties. Glucomannan contains an extremely high amount of fiber, which swells up in the stomach upon consumption and essentially tricks your body into feeling full.

Here are some scientific studies that show how Glucomannan can suppress appetite and promote weight loss benefits…

Study: Safety and Efficacy of Glucomannan for Weight Loss

Study: Effect of Glucomannan on Obese Patients

Caffeine Anhydrous is the purest form of caffeine in existence, which is why many sports nutrition companies choose to utilize it as their primary stimulant. However, it’s important to note that Caffeine Anhydrous is not just an energy booster…it has also been proven to suppress appetite and help users burn fat. This ingredient is also the main key to enhancing your athletic performance in the gym.

Here are some clinical studies showing the efficacy of Caffeine Anhydrous when it comes to weight loss and athletic performance…

Study: The Effects of Caffeine and Exercise on Body Weight

Study: The Metabolic and Performance Effects of Caffeine

Turmeric is an ancient herb that produces a litany of benefits and has been used to promote weight loss for centuries. The active component of Turmeric is called curcumin, and studies have found that curcumin has very powerful weight loss benefits. Many supplement companies overlook the use of Turmeric as a fat burning ingredient, which is why I’m particularly impressed when I see this on the label of a fat burner.

Here are some scientific studies that prove Turmeric (and specifically curcumin) can produce weight loss related benefits…

Study: Potential role of Bioavailable Curcumin in Weight Loss

Study: Curcumin and Obesity

Chapter 5: Hot to Read Fat Burner Nutrition Labels


How to read nutrition labels of fat burnersNow that you know about the most clinically proven, science-backed fat burning ingredients available, you know what you should be looking for on the nutrition label when you’re shopping for a fat burner.

Remember…the more of these ingredients it contains, the better. Here’s a fat burner we found that contains all 7 of these ingredients, and more: #1 ranked fat burner.

The next thing you need to understand in order to properly evaluate a fat burner’s nutrition label is the dosage sizes.

Now, I can’t give you exact numbers because the dosage size range is dramatically different for each ingredient…but I can tell you pretty much all you need to know in order to make an informed decision.

The Horror of Proprietary Blends

First off, if you see the phrase “proprietary blend” on the label, run for the hills. Proprietary blends allow companies to hide the dosage sizes of the individual ingredients from the consumer.

They’re allowed to do this in order to “protect their formula,” but the real reason they do it is so that they can get away with using small dosages of expensive ingredients.

Even the highest quality ingredients are completely useless if they’re not dosed properly, and proprietary blends hide dosages, which means there’s no way for you to know if the ingredients are properly dosed.

Just like that, we’ve weeded out 90% of the fat burners out there…TONS of fat burners use proprietary blends, and every single one of them should be avoided at all costs.

Calculating Overall Potency  

The ability to calculate overall potency is an extremely valuable skill to have, and it’s also VERY simple…in order to get the overall potency, all you do is add up the dosage sizes of each individual ingredient (which will be provided on the label of any supplement that does NOT use a proprietary blend), and boom…you’ve got the overall potency.

Overall potency essentially equates to bang for your buck – its exactly how much nutrients per serving you are getting in exchange for your money.

When it comes to fat burners, you want the overall potency to be greater than 2,000 milligrams per serving. Anything less than 2,000 milligrams is ultimately not worth your money…

If you want to get a really valuable supplement and avoid getting ripped off, you need to be able to calculate overall potency. The overall potency of our favorite fat burner, for example, is right around 2,500 milligrams per serving, which is perfect.

Chapter 6: Fat Burner Side Effects


What are the side effects of fat burnersThis is going to be a very short chapter, and that’s because frankly, natural fat burners don’t produce side effects. That’s not to say it’s impossible, but it is very unlikely.

Normally, the only situation in which you would experience side effects directly from a natural fat burner is if you took more than the recommended dosage, or if you were allergic to a particular ingredient…that’s why it’s always a good idea to consult your doctor before trying a supplement.

With that being said, here is a list of natural fat burner side effects that have been reported in rare instances…

  • Stomach discomfort
  • Dizziness
  • Headache
  • Difficulty falling asleep
  • Sweaty palms

Now, keep in mind it is very rare for users of natural fat burners to experience side effects as long as they follow the directions on the label and do NOT exceed the recommended dosage.

However, every person’s body reacts differently, so if you do experience some of these minor side effects, try lowering the dosage or switching to a different fat burner.

Note: Always make sure the label says that the fat burner contains only 100% natural ingredients.

Bonus Chapter: How We Arrived At Our Decision For the #1 Ranked Fat Burner


Our #1 Ranked Fat BurnerAt this point in the article, you’re just as skilled as we are when it comes to evaluating fat burners. With that said, let’s do a quick overview of our #1 ranked burner so that we can highlight some of the key points.

With all the knowledge you’ve obtained from this guide, you should have no trouble seeing why we ranked it #1 after you look at the label…however, here are the key points:

  • Contains all 7 of the top fat burning ingredients
  • Has an overall potency of 2,500 milligrams per serving
  • Does not use a proprietary blend
  • Standardizes ingredients properly
  • Strictly contains high quality, science-backed ingredients
  • Uses sufficient dosages of each ingredient
  • Provides great value – not too expensive
  • Contains thermogenic ingredients, stimulants, metabolism boosters, and appetite suppressants
  • 100% natural formula

As you can see, every piece of criteria we covered in this guide was matched by this particular fat burner. After reading this guide, we hope your more properly able to evaluate fat burners in the future, and if you’re interested in learning more about our top pick, click the link below!


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Joe Costello
Nutrition & Wellness Consultant
Joe Costello is a Nutrition & Wellness Consultant, certified by the American Fitness Professionals & Associates (AFPA), author, and internet blogger. Joe has more than 9 years of experience in the sports nutrition industry and over 3 years of experience as a supplement and nutrition blogger. As a certified NWC who specializes in dietary supplements, Joe strives to deliver accurate, comprehensive, and research-backed information to his readers. You can find more of Joe’s work including his E-Books about fitness and nutrition at his official website, or connect with him on LinkedIn, Facebook, Instagram, Vimeo, or YouTube. Joe Costello is one of the founders of and years after the creation of the site, partnered with TEK Naturals, a nutritional supplement company.