Get Shredded

How to use the right supps to speed up fat loss.


Per Bernal


Now that we’ve established the correct context in which fat-loss supplements can help, I’m going to explain why these five supplements have the potential to help with your fat-loss goals.


Green tea extract is one of the most documented natural fat-loss supplements out there. The key ingredient is the antioxidant EGCG (epigallocatechin gallate). While this carries numerous health benefits to the body, it’s also a very good natural metabolic booster, raising thermogenesis. As a result, by supplementing with green tea extract you can burn more calories every day. My clients will often also drink green tea for this reason. My approach is to achieve as many crossover benefits as possible through nutrition and supplementation. The antioxidant content of green tea is extremely good for fighting toxins, helping with recovery and overall health.


L-carnitine is an amino acid that can help with fat loss and improve energy levels. The pathway by which this works is through transporting fatty acids to the mitochondria, where the energy is then used as energy. In reality, this means that over a period of time, while in an energy deficit, your body is going to be able to use more stored fat as energy. This helps you become leaner.

My clients do often report an improvement in energy levels while using L-carnitine as well, which is attributed to the fact that their bodies are using fat sources more efficiently. 


Increasing insulin sensitivity is one of the most important things when aiming to lose fat. Omega-3s have the potential to help with this. The wall that surrounds the cell is where nutrients pass through. The permeability of the substance within the cell wall can change depending on variables, including diet. To maximize insulin sensitivity, you want the cell wall to be as “fluid” as possible, increasing cell permeability. Omega-3s are very good at achieving this.

As a side note, make sure your diet isn’t too rich in omega-6s and saturated fats, because this can affect your omega-3-to-omega-6 ratio. You want to aim for a clear bias toward omega-3s from diet and supplementation. Some saturated fat is good, but ensure you always prioritize omega-3s.


Greens powders can indirectly help with fat loss in many ways, including:

  1. Reducing cravings due to improved sugar management because of the fiber content.
  2. Increasing insulin sensitivity by adding extra fiber to your diet.
  3. Helping the body metabolize estrogen more efficiently.

Along with these key benefits, greens powders help improve digestion, which reduces bloating within the gut. They also help improve nutrient uptake, so recovery and overall energy levels tend to improve.


BCAAs aren’t directly a fat-loss supplement, but what you need to remember is that to optimize fat loss, you need to retain as much metabolically active tissue (i.e., muscle) as possible. While you’re in an energy deficit, there is no question you’re more likely to lose muscle mass, which is why BCAAs can be so helpful. They will help sustain muscle protein synthesis and reduce the effects of catabolism. From an aesthetic perspective, by retaining more muscle tissue, you’re going to look much better when you’ve dieted down as well.

By having BCAAs, your recovery will also improve during your fat-loss phase, which in turn should enhance performance. This indirectly helps with fat loss because your energy expenditure shouldn’t diminish, which can happen when energy levels are reduced.