The Truth About The Best Supplements for Fat Loss and Performance — Parlanti Fitness
Walk into any shop or scroll through fitness ads online and you’ll see hundreds of supplements promising fast results. The truth? Most of them are unnecessary and a few are worth your time.
At Parlanti Fitness in Clapham, we keep it simple. Supplements are exactly what their name suggests… a supplement to your training and nutrition, not a replacement. There is no ‘magic pill’ for fat loss or performance sustainable results require a holistic approach that combines diet, exercise, and smart supplementation. Fat loss supplements and weight loss supplements are often marketed as quick fixes, but they should only be viewed as supportive tools, not standalone solutions.
Here’s what actually works, and what you can skip.
🥩 1️⃣ Protein Powder for Muscle Mass
Protein powder is one of the most effective dietary supplements for anyone looking to lose weight, build muscle mass, or improve body composition. Choosing a high quality protein powder such as whey protein, casein, or plant-based options like pea and rice ensures you’re getting all the essential amino acids needed for muscle growth and repair. When paired with a healthy diet and regular resistance training, protein powder can help increase lean muscle mass and support fat loss by promoting protein synthesis.
Research, including clinical trials, has shown that supplementing with whey protein can significantly boost muscle protein synthesis and lead to better improvements in body composition, especially in those who train with weights. Beyond muscle growth, protein powder is also a powerful tool for weight management. It helps you feel fuller for longer, which can naturally reduce food intake and make it easier to consume fewer calories throughout the day. This makes it especially useful for those aiming to lose weight or maintain weight loss, as it supports fat loss while helping to preserve muscle tissue.
For best results, look for a protein powder that offers a complete amino acid profile and minimal added sugars. Incorporating a protein shake into your daily routine—whether post-workout or as a convenient snack can make hitting your protein goals much simpler and more sustainable.
🥩 **1️⃣ Protein Powder for Muscle Mass**
If you’re not hitting your daily protein target through food alone, a good quality whey or vegan protein powder can make life easier. Protein powders are a convenient way to increase protein intake, especially for those engaged in resistance training. It supports muscle recovery, helps you stay fuller for longer, and makes hitting your calorie and protein goals simpler.
Consuming a protein shake after resistance training can help stimulate protein synthesis and support muscle repair. This is especially important for exercise recovery, as timely protein intake can help reduce muscle fatigue and optimize the muscle-building process.
✅ When to take it: post-workout or as a convenient snack. ⚙️ What to look for: around 20–25g of protein per scoop, low sugar, and minimal ingredients. High quality protein powders should provide all essential amino acids to support muscle growth and maintaining muscle mass.
Adequate protein intake is crucial for maintaining muscle mass during fat loss.
⚡ 2️⃣ Creatine Monohydrate
Creatine is one of the most researched and effective supplements on the planet, with creatine supplementation widely supported by scientific studies for its safety and benefits. It improves strength, performance, and muscle mass by helping your muscles produce more energy during training, significantly enhancing exercise performance. The performance benefits of creatine include improved athletic performance, making it a popular choice among athletes and fitness enthusiasts.
✅ How to take it: 3–5g daily (time of day doesn’t matter). 💡 Bonus: It also supports brain health and recovery. Ideal for both men and women.
🧃 3️⃣ Omega-3 (Fish Oil or Algae Oil)
Omega 3 supports joint health, brain function, and recovery, and omega 3 supplements provide essential fatty acids that play a key role in fat metabolism and overall health. The potential benefits of omega 3 supplementation include supporting overall health and enhancing fat metabolism, though research is ongoing. If you don’t eat much oily fish, this is one of the most beneficial supplements you can add.
✅ How to take it: 1–2g EPA/DHA daily. 🌿 Vegan option: algae oil.
💊 4️⃣ Vitamin D3
Living in the UK, most people are low in vitamin D, especially during winter. It supports immune health, energy, and mood, and helps with bone strength.
✅ How to take it: 2000–4000 IU daily with food.
🥦 5️⃣ A Good Multivitamin
If your diet is already full of fruit, vegetables, and whole foods, you might not need one. But if you struggle with consistency, a daily multivitamin can help fill small gaps in your nutrition.
✅ When to take it: once daily with food.
Choosing the Right Supplements for Your Needs
With so many weight loss supplements on the market, it’s easy to feel overwhelmed when trying to choose what’s best for your goals. The key is to start by looking at your current habits… are you getting enough protein to support muscle mass and recovery? If not, adding a high quality protein supplement like whey protein can help you hit your targets and maintain lean muscle mass while losing weight.
Supplements can help reduce body fat and body weight, but achieving fat loss requires creating a calorie deficit, either by following a calorie restricted diet or an energy restricted diet. Monitoring your calorie intake and dietary fat is crucial, as consuming more calories than you burn can lead to weight gain, even when using supplements. Fat burners and other dietary supplements are popular for their claims to increase fat burning, energy expenditure, and fat oxidation, but they are only supportive tools and not a replacement for a healthy diet and exercise. Some supplements can help you burn fat and lose fat by increasing fat oxidation and energy expenditure, but these effects are most significant when combined with lifestyle changes. The effectiveness of dietary supplements for weight loss varies, and some have been studied in clinical trials using body weight and body mass index (BMI) as measures. Dosing may depend on your body weight or BMI, so always follow guidelines and consult a professional.
If your goal is to boost fat burning and support a healthy body composition, consider supplements like green tea extract, which has been shown to increase fat metabolism and support fat loss when combined with a healthy diet and regular exercise. Green tea extract may also enhance fat oxidation, increase energy expenditure, and reduce fat absorption. Taking green tea extract on an empty stomach may enhance its effects, but it could also carry risks such as digestive discomfort or liver issues. For those focused on muscle growth and performance, branched chain amino acids (BCAAs) and creatine can help you build and preserve muscle mass, especially during periods of calorie restriction.
Caffeine intake, whether from supplements, coffee, or energy drinks, can increase energy expenditure and support a calorie deficit by boosting fat oxidation and thermogenesis. Consuming caffeine in moderation may help burn more calories and support weight management, but excessive intake can have side effects. Always be mindful of your total caffeine intake from all sources.
Remember, supplements should fill in the gaps not replace a balanced diet or consistent training. Always consult with a healthcare professional before starting any new supplement, and choose products that align with your specific needs, whether that’s losing weight, building muscle, or improving overall body composition. Misusing supplements or neglecting calorie intake can result in weight gain rather than fat loss.
🚫 Dietary Supplements You Can Skip
Not all dietary supplements are created equal, and some can do more harm than good especially when it comes to fat burning supplements that promise rapid weight loss. Many of these products are marketed as quick fixes, but they often lack solid scientific backing and can carry serious risks, such as increased blood pressure, heart palpitations, or even liver damage. In some cases, these supplements may contain hidden or unregulated ingredients that could jeopardize your health.
Supplements that claim to be a “magic pill” for weight loss or muscle growth are usually unrealistic and unsustainable. Instead of relying on these questionable products, focus on building healthy habits: eat a balanced diet rich in whole foods, stay active with regular exercise, and prioritize sleep and recovery. These foundational steps are far more effective for long-term weight loss and fat burning than any supplement alone.
Remember, your weight loss journey should be about making lasting changes, not chasing shortcuts that could put your health at risk. Always be skeptical of products that sound too good to be true, and consult a healthcare professional before adding any new dietary supplements to your routine.
Safety Considerations and Interactions
When considering weight loss supplements or products aimed at muscle growth, safety should always come first. Some dietary supplements, such as green tea extract, can interact with medications like blood thinners and increase the risk of bleeding. Others, including those containing high levels of caffeine, may raise your heart rate and blood pressure posing risks for individuals with high blood pressure or heart conditions.
It’s also important to be aware that not all supplements are regulated equally. According to the California Poison Control System, some weight loss supplements have been found to contain undeclared pharmaceutical ingredients, which can lead to serious health issues, including acute liver failure. To protect yourself, always choose supplements from reputable manufacturers, follow recommended dosages, and consult with a healthcare professional especially if you’re taking other medications or have underlying health concerns.
Ultimately, supplements for weight loss should be used to complement, not replace, a healthy diet and exercise routine. Prioritize your safety and well being by making informed choices and seeking expert advice when needed.
🚫 **Dietary Supplements You Can Skip**
Fat burning supplements (most are marketed as quick fixes, but lack strong evidence for effectiveness and may pose safety concerns)
BCAAs (unnecessary if you already eat enough protein)
Detox teas or “cleanses” (your liver does that naturally)
Many weight loss supplements are promoted for rapid results, but their effectiveness and safety are often questionable. In clinical trials, comparing results between the supplement group and a placebo group is crucial to determine if any observed benefits are due to the supplement itself or simply psychological effects.
Focus on training, nutrition, sleep, and consistency. The basics beat fancy powders every time.
The Role of Mindset and Motivation in Fat Loss
When it comes to losing weight and changing your body composition, your mindset is just as important as your meal plan or supplement stack. Sustainable fat loss starts with a positive attitude and a commitment to long-term change. Instead of chasing perfection, focus on making steady progress, celebrate every small win, whether it’s a new personal best in the gym or a healthy meal choice.
Find activities you genuinely enjoy, so exercise feels less like a chore and more like a reward. Make healthy eating a lifestyle, not a short-term fix, and surround yourself with people who support your journey. Remember, setbacks are normal, what matters is how you respond. Stay patient, stay dedicated, and keep your eyes on your goals. With the right mindset and motivation, you’ll be able to overcome challenges and achieve lasting weight loss and fat loss results.
Staying on Track and Overcoming Obstacles
Every weight loss journey comes with its share of bumps in the road, plateaus, busy schedules, or emotional eating can all make it tough to stay on track. The best way to overcome these obstacles is to have a plan. Track your food intake, workouts, and progress so you
🔥 The Fit 4 Life Approach
At Parlanti Fitness, we believe in a no nonsense approach. Supplements can support your results but they'll never replace good nutrition, structured training, and accountability.
If you're unsure what's right for you, we'll guide you through it as part of your Fit 4 Life Programme.
👉 Book your free consultation today and learn how to build a supplement plan that actually supports your goals.
At Parlanti Fitness, we believe that the foundation of successful weight loss and muscle growth is a healthy diet and consistent exercise. Our expert team is here to help you design a personalized fitness plan that combines a balanced diet, regular training, and smart supplementation to help you reach your goals. We encourage focusing on nutrient dense foods, lean proteins, healthy fats, and complex carbohydrates to support fat loss and muscle growth.
Supplements like protein powder, green tea extract, and branched chain amino acids (BCAAs) can be valuable tools to support your progress, but they should always complement a healthy lifestyle, not replace it. By integrating these strategies, you can achieve sustainable fat loss, build lean muscle mass, and improve your overall health and well being.
Ready to take the next step in your weight loss journey? Let Parlanti Fitness guide you with expert advice, accountability, and a plan tailored to your unique needs.