‘Anywhere from 3-5g a day is enough’: Fitness expert lists 3 supplements that will ‘remove most of roadblocks’ when trying to lose fat; nutritionist weighs in | Fitness News
Shubh Hamirwasia, a digital creator and fitness expert, believes certain fat-loss supplements actually do what they claim—not by burning fat, but by helping the body burn fat more effectively. Taking to social media, he gave examples of 3 such supplements, starting with creatine, which allows the body to work out better.
“Anywhere from 3-5g a day is enough,” he shared in a recent Instagram video. Next, he mentioned caffeine, which works in the same way as creatinine. Third, he spoke about omega-3 supplements, which are great for metabolic health. “None of these will burn the fat for you, no supplement can do that, but these will remove most of the roadblocks so you can get the maximum ROI (return on investment),” Hamirwasia elaborated at the end of the video.
But are these claims valid?
Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, agreed with Hamirwasia, stating that even though supplements are often marketed as “fat-burning” aids, it is essential to know that they cannot replace a healthy diet and regular exercise.
“While some supplements may slightly boost metabolism, reduce appetite, or support fat loss, their effects are usually small and not guaranteed,” she told indianexpress.com. According to her, actual fat loss comes mainly from creating a calorie deficit and burning more calories than you consume through balanced eating and physical activity.
Regarding the three supplements mentioned, Raj said that their effectiveness depends on what they are. Creatinine, caffeine, and omega-3 are okay for supporting overall health, but they are not magic solutions for fat loss. Nothing beats lifestyle changes, working out, eating healthy, and a good night’s sleep for adequate rest and recovery.
Supplements can help a little, but fat loss depends mainly on lifestyle choices (Source: Freepik)
According to her, common fat-loss supplements include green tea extract, caffeine, and L-carnitine.
Green tea extract: Contains antioxidants called catechins, which may slightly increase metabolism.
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Caffeine: Can temporarily boost energy expenditure and reduce fatigue, helping with workouts.
L-carnitine: Helps transport fat to cells to be used as energy, but evidence of significant fat loss in healthy people is limited.
What should you keep in mind?
When taking supplements on a fat-loss journey, Raj emphasised prioritising safety and realistic expectations.
“Avoid relying solely on supplements and consult a doctor if you have medical conditions. Supplements should complement, not replace, a nutritious diet, regular exercise, proper sleep, and hydration. Also, watch out for side effects like jitteriness, digestive issues, or interactions with medications,” she mentioned.
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In conclusion, Raj said that supplements can help a little, but fat loss depends mainly on lifestyle choices. “They are tools, not solutions, and should be used carefully as part of an overall health plan,” she concluded.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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