Fat Loss Support Stack

Caffeine is the most evidence-backed thermogenic supplement available — 70+ RCTs showing acute increases in resting metabolic rate of 4–11%, fat oxidation increases of 10–29%, and appetite suppression of 1–2 hours. It also directly enhances training performance (endurance, power, focus) which increases total caloric expenditure. The thermogenic effect diminishes with tolerance but the performance benefit remains.

EGCG inhibits catechol-O-methyltransferase (COMT), an enzyme that breaks down norepinephrine. This extends sympathetic nervous system activity — effectively making caffeine work longer and harder. A 2009 meta-analysis in IJOSM found green tea catechins + caffeine produced an additional ~1.2kg fat loss over 12 weeks vs caffeine alone. EGCG without caffeine has much weaker effects.

Protein is the single highest-leverage dietary variable for fat loss. It has the highest thermic effect of food (25–30% of calories burned in digestion), strongly preserves muscle during caloric deficit, and is the most satiating macronutrient. 1.8–2.2g/kg during a cut is well-supported — reducing muscle loss by 60–80% compared to lower protein intakes. Whey supplements hit the target efficiently and cost-effectively.

Glucomannan is a soluble dietary fibre from konjac root. It absorbs up to 50x its weight in water, forming a viscous gel in the stomach that slows gastric emptying and significantly increases satiety. A 2005 Cochrane review and multiple RCTs confirm modest but significant weight loss (1–1.7kg over 8 weeks vs placebo) primarily through reduced caloric intake rather than direct fat burning. The mechanism is simple and reliable.