Weight loss is always a calorie deficit. No supplement can replace proper nutrition. But some supplements can speed up the process and preserve muscle.
Basics: Calorie Deficit
To lose weight, you need to burn more than you consume. The optimal deficit is 300-500 kcal per day. This provides a stable loss of 0.5-1 kg of fat per week.
Supplements that Really Help
1. Protein
Yes, protein for weight loss! Protein preserves muscle during a calorie deficit and keeps you full for a long time. Isolate — minimum calories, maximum protein.
2. L-Carnitine
Transports fatty acids into the mitochondria for burning. Works only during physical activity. 2-3 g before training.
3. Fat Burners
Thermogenics raise body temperature and speed up metabolism by 5-10%. Not a magic pill, but a useful addition.
What DOES NOT Work
- "Weight loss tea" — usually just a laxative
- "Fat/carbohydrate blockers" — minimal effect
- Any supplement without a calorie deficit
Conclusion
The formula is simple: calorie deficit + training + enough protein. L-Carnitine and fat burners are a bonus, not the foundation.
