7 Best Natural Fat Burners: How They Work, Pros & Cons

Are you looking for ways how to lose weight healthily? With many diet pills on the market claiming to help burn body fat and support weight loss, it’s tempting to turn to these quick fixes known as fat-burning supplements.

Manufacturers often promote them as miracle solutions that can solve body weight gain. In contrast, fat burners may seem ineffective and harmful because the Food and Drug Administration does not regulate them.

However, the so-called natural fat burners are often contained in natural weight dietary supplements. The natural fat-burning substance in these natural supplements poses no health risks.

These natural weight loss supplements are proven effective if you combine them with a nutrient-rich diet and regular exercise. Let’s learn more about these natural fat burners and how they work.

7 Best Natural Fat Burners to Burn Fat Effectively

Given the potential risks of taking commercial fat-burning supplements and weight loss products, listed below are natural fat burner supplements to consider. They contain essential nutrients and compounds that improve muscle mass and boost energy levels.

Conjugated Linoleic Acid (CLA)

CLA is a type of polyunsaturated fat obtained from the foods in our diet. The major source of CLA in your diet may include full-fat dairy products, such as whole milk, cheese, beef, and butter. It’s also found in most weight loss supplements and some protein powder supplements.

CLA helps boost metabolism in a modest amount. By increasing fat metabolism, the body can increase the burning of excess calories and stored body fat to convert it into energy.

In some clinical resources found on HealthCanal.com, the positive effects of CLA supplementation in overweight and obese people lead to decreased body fat mass, improved muscle mass, and lean body mass.

However, it could pose health risks to the overall blood lipids, inflammation levels, and inulin response in overweight adults.

Green Tea Extract

Green tea extract is simply the concentrated form of green tea. It is rich in caffeine and polyphenol epigallocatechin gallate (EGCG), where both compounds are known to burn fat. These compounds synergize and can cause fat burn through a thermogenesis process.

Thermogenesis is a process where your body burns calories to produce heat and energy. Drinking a cup of green tea an hour before a workout provides a safe and effective energy boost. It also speeds up recovery following a workout and decreases free radical damage.

Since it’s mentioned that it contains caffeine, avoid drinking other caffeinated beverages. Too much caffeine can cause palpitations and an upset stomach.

Green Coffee Bean Extract

Green coffee bean extract came from raw coffee beans that haven’t been roasted.. They contain compounds known as chlorogenic acids, which are highly absorbable. Once consumed, it helps the body burn glucose and stored fat for energy.

Aside from burning fat, green coffee beans also reduce inflammation and help regulate the release of insulin, which brings glucose into the cells. The negative side effects are the same as green tea because it contains caffeine, such as increased heart rate, upset stomach, trouble sleeping, and anxiety. 

Soluble Fiber

There are two types of fiber: insoluble and soluble fiber, but the most helpful when it comes to weight loss is the soluble fiber. Soluble fiber retains water and forms gel during digestion.

Soluble fiber helps you lose weight by reducing the fat absorption you get from food. In addition, it slows down the delivery of the absorbed nutrients to the gut, leaving you feeling full for longer. While getting all these fibers from food may be challenging, you can get them by taking a soluble fiber supplement.

Be careful when taking too much fiber in the diet, as it can cause bloating, gas, and constipation.

Protein Supplements

A protein is a naturally occurring amino acid. It is an important nutrient when losing weight or bulking up. Getting enough protein supports healthy metabolism and reduces the appetite. It also helps lose excess body fat without losing muscle.

While you can get all the protein you need from high-protein foods, many people still find it challenging. Hence, protein supplements that contain whey, casein, soy, and hemp protein powders are good options to increase your protein intake.

When combined with resistance training, protein supplements may promote weight loss and help build muscle mass, especially if you limit your calorie intake. 

Before taking protein shakes or powder, check if you are lactose intolerant because some protein shakes contain whey or casein that can cause bloating, cramps, gas, and diarrhea.


Probiotics are good bacteria found in fermented foods, drinks, and nutrition supplements. These bacteria reside in the GI tract, which has many body functions, especially in weight loss.

They inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces. Moreover, probiotics help in promoting weight loss by aiding the release of the appetite-reducing hormone, which burns calories and fat.

Probiotics have plenty of health benefits, including the immune, digestive, and central nervous systems. However, not all probiotics aid weight loss; some may lead to weight gain because the effects of the probiotic strain vary by individual.

Grapefruit Essential Oil

Grapefruit’s active ingredient may help boost metabolism, reduce appetite, lower cravings, and give a mild dose of energy buzz. The enzymes found in the fruit can help your body break down sugar. In addition, many people find the scent of citrus fruits to lower cravings for sweets, thus helping prevent weight gain.

It helps promote healthy weight, and when grapefruit essential oil is applied to the skin, it’s an excellent diuretic and lymphatic stimulant. However, be careful when applying grapefruit essential oil as it may cause photosensitivity and burning.

Are Weight Loss Pills Safe?

Fat-burning pills have many strikes against them. They are not regulated and contain unquestionable ingredients. So, in general, they are not considered safe.

If you’re considering these supplements, it’s better to talk it with your doctor or pharmacist first. Since everyone has different body composition, certain ingredients can cause an allergic reaction or interact with certain medications that can cause serious problems.


There’s no magic pill that can solve all your weight loss problems. However, plenty of natural solutions burn fat when combined with a healthy lifestyle, such as eating a balanced diet and regular exercise.

These natural solutions include conjugated linoleic acid, green tea extract, green coffee bean extract, protein supplements, probiotics, soluble fiber, and grapefruit essential oil. Among these seven natural fat burners, conjugated linoleic acid, green tea extract, and protein supplements are most likely effective in weight loss.

Frequently Asked Questions

1. What burns fat naturally?

When looking for natural ways to burn fat, eating a low-calorie diet and performing regular exercise help reduce fat. In addition, try adding natural fat burners to your healthy lifestyles, such as green tea extract, protein supplement, and soluble fiber, to achieve sustainable weight loss.

2. What herb is a natural fat burner?

Peppermint is known to support good digestion and improved metabolism. These two factors help burn fat. So sip on a cupful of peppermint tea with a dash of lemon juice daily.

For best results, combine them with at least 30 minutes of physical activity and a healthy diet.