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Thermogenic substances: definition and mechanism of action
The term ‘thermogenic’ derives from thermogenesis, that is, the natural process by which the body produces heat from the energy it has available. It is from this mechanism that the category of thermogenic supplements takes its name — they are more commonly known as fat burners.
Fat-burner supplements are generally used to support a weight-loss or muscle-toning programme, in conjunction with a balanced diet and a healthy lifestyle.
They are among the most sought-after aids for those looking to reduce body fat and reshape their figure. The principle behind them is simple: to increase the body’s calorie expenditure and support performance during training. However, they never work on their own — it is the calorie deficit that leads to weight loss; supplementation merely supports this process.
Modern thermogenic supplements first appeared on the fitness and bodybuilding market in the 1990s, but traditional Chinese medicine had been utilising the same principle for much longer.
What is induced thermogenesis?
Induced thermogenesis refers to the increase in heat production by the body in response to a specific stimulus: the consumption of a particular food, or a session of physical activity.
This heat production is accompanied by energy expenditure, which helps to burn calories. In the case of supplements, thermogenesis is promoted by various natural ingredients capable of stimulating the metabolism and increasing energy expenditure — this is the principle behind Tsunami Nutrition’s thermogenic supplements.
It is important to bear in mind that induced thermogenesis alone is not a solution for weight loss. It is a support mechanism which can help improve the results of body recomposition when combined with an active lifestyle and a balanced diet.
What is a thermogenic supplement used for?
Thermogenic supplements are most commonly used during cutting phases (muscle definition) or as part of a weight-loss programme, always in conjunction with a controlled diet and a structured training plan.
It aims to support the body in increasing its energy expenditure by promoting:
- heat production (thermogenesis)
- calorie consumption
- metabolic activation
- a reduction in appetite
Tsunami Nutrition’s best formulations for boosting metabolism may contain plant extracts that help support energy metabolism and increase concentration and energy levels during exercise.
Benefits, effectiveness and possible contraindications
Thermogenic supplements offer valuable support for those looking to reduce body fat and improve muscle definition. Results always depend on the context in which they are used: when combined with a balanced diet and an active lifestyle, they can help increase energy expenditure and support metabolism to boost energy levels.
Among the main benefits of thermogenic supplements:
- they promote thermogenesis and calorie burning
- they support weight-loss programmes
- they boost energy and alertness
- they support performance during training
- in some cases, they help control feelings of hunger
Despite these benefits, it is important to remember that results are generally moderate and vary from person to person.
Contraindications should not be underestimated either. Products containing stimulants, such as caffeine or guarana, may cause adverse effects in sensitive individuals: nervousness, insomnia and a rapid heart rate. It is recommended that you adhere to the doses specified by the manufacturer and avoid taking them in the evening. If you have cardiovascular disease, high blood pressure, a thyroid disorder or are currently taking medication, you must consult a doctor before starting a thermogenic supplement. Thermogenic supplements are also not recommended for pregnant or breastfeeding women, or for minors.
Do thermogenic supplements really help you lose weight?
Yes, thermogenic supplements can support weight loss — but they do not cause weight loss on their own! They work by slightly increasing energy expenditure and, in some cases, by boosting energy levels, concentration and appetite control.
These effects prove effective at burning fat, particularly when they form part of a programme combining a low-calorie diet with regular physical activity.
To achieve tangible results, thermogenic supplements should be viewed as a support, not a solution. Weight loss depends primarily on maintaining a calorie deficit, i.e. burning more energy than is consumed through food.
Thermogenic supplements can help make a weight-loss programme more effective, but they cannot compensate for an unbalanced diet or a sedentary lifestyle.
Side effects and key precautions
Thermogenic supplements from Tsunami Nutrition are well tolerated when the product’s dosage and usage instructions are followed; however, certain substances in the formulations may cause adverse effects in particularly sensitive individuals.
The most common side effects include nervousness, restlessness, insomnia, tachycardia, palpitations and gastrointestinal disturbances. The risk increases with higher doses or when other sources of caffeine are consumed at the same time, such as coffee, energy drinks or certain medicines.
In healthy adults, a reasonable daily intake of caffeine, in the region of 400 mg, is generally considered safe; above this level, the likelihood of adverse effects such as insomnia and digestive problems increases.
Due to their energising effect, it is advisable to take thermogenic supplements at the start of the day or before a workout, and to avoid taking them late in the evening.
These products are also generally not recommended during pregnancy, whilst breastfeeding, in cases of uncontrolled high blood pressure, cardiovascular disease or whilst taking other medication. If in doubt, seeking advice from your GP remains the safest course of action.
The difference between natural and synthetic thermogenic supplements
Thermogenic supplements fall into two main categories: natural and synthetic.
The main difference lies in the origin of the ingredients used, although their purpose remains the same: to support thermogenesis and increase energy expenditure.
- Natural thermogenic supplements: these contain plant-based substances, such as caffeine extracted from coffee or guarana, green tea, black pepper, ginger and other botanical extracts.
- Synthetic thermogenic supplements: these are formulated using chemically derived compounds. Several of these are now subject to restrictions, or are even banned from use in food supplements in Europe due to potential health risks.
In practice, the majority of thermogenic supplements available on the market use standardised natural ingredients, often combined to achieve a synergistic effect.
Analysis methodology and selection criteria
The best thermogenic supplements can be assessed on the basis of:
- the composition of the formula
- the quality of the raw materials
- transparency of labelling: clear information on the quantity of each ingredient and the instructions for use
- value for money
A ranking is not based solely on the number of ingredients present, but on the balance of the formula, the quality of the extracts used and their actual effectiveness when taken alongside a healthy diet and an active lifestyle. For a practical look at how these criteria apply to existing products, our selection of the best fat-burning dietary supplements breaks down each formula to show what distinguishes a well-designed formulation from a mere collection of ingredients.
Frequently Asked Questions
What is nocturnal thermogenesis?
Nocturnal thermogenesis refers to the energy expenditure that the body continues to maintain whilst sleeping in order to sustain vital functions: breathing, blood circulation, brain activity and the regulation of body temperature.
Some stimulant-free thermogenic supplements are formulated to support metabolism, including in the evening, whilst avoiding stimulants that could compromise sleep quality.
What are the main thermogenic foods?
The main thermogenic foods include chilli, coffee, green tea, ginger and black pepper, as well as protein-rich foods such as lean meats, eggs and dairy products.
It is important to remember thatthe thermogenic effect of foods is generally limited and is not sufficient on its own to cause weight loss. Weight loss depends mainly on maintaining a calorie deficit, a balanced diet and regular physical activity.
What is the thermogenic diet?
The thermogenic diet is a dietary approach that aims to boost the body’s energy expenditure by choosing foods that require more energy to be digested, absorbed and metabolised. The principle behind it is that of diet-induced thermogenesis, i.e. the calories the body burns during the digestive process.
Is it worth taking thermogenic supplements when bulking?
If the main objective isto increase muscle mass by consuming more energy than is expended, using a thermogenic supplement is generally not a priority: their primary function is to support energy expenditure and promote muscle definition – objectives more closely associated with a weight-loss or body recomposition phase.
Thermogenic supplements can, however, provide valuable support as part of a weight-loss or muscle-definition programme, thanks to their ability to promote thermogenesis and support energy expenditure. Discover Tsunami Nutrition’s thermogenic supplements and choose the one that best suits your goals and lifestyle.
