|Caffeine + catechines - the CC fat loss stack is the best we've left.|
Let's take the results of a recent study in the Journal of Applied Physiology, for example. In said study, Matthew M. Schubert and colleagues tested whether caffeine supplementation with exercise would lead to higher energy expenditures and fat oxidation during exercise without however (and that's important!) altering the energy intake of the normal-weight, healthy recreationally active study participants.
To this ends, they had their subjects whose mean BMI of 22.7 +/- 2.6 kg/m² was miles away from the BMIs of the average weight loss study participant complete a resting control trial (CON), a placebo exercise trial (EX), and a caffeine exercise trial (EX+CAF) in a randomized, double-blinded design.
In the active, i.e. the caffeine + exercise trial, the subjects consumed 2x3 mg/kg of caffeine (~2x large pots of coffee) 90 min before and 30 min after 1 h of cycling at ~65% of what it would take for the subjects to achieve their maximum O2 consumption (that's not exactly "just pedaling", but not really intense, either), before they rested for another two hours.
|Figure 2: Energy expenditure (kcal) from carbohydrates (CHO) and fat (FAT) during the three trials (Schubert. 2014).|
|Figure 3: Ad libitum food intake on the subsequent meal and corresponding energy balance (energy expenditure during 4h test phase minus energy intake) for all three tests (Schubert. 2014).|
|Learn how do dose caffeine here.|
|Figure 4: Plot of the mean differences (green/oolong tea or caffeine condition vs. placebo condition) with 95% confidence intervals (CI) for energy expenditure (Hursel. 2011)|
These benefits can be significantly promoted, when caffeine used in conjunction w/ green tea catechins (Westerterp-Plantenga. 2010). For this readily available combination Hursel et al. report an average increase in energy expenditure per mg of caffeine + catechins of 100-150kcal per 100mg in their 2011 meta-analysis. That's quite significant, but obviously not scalable to dosages in the multiple-gram range.
- Hursel, R., et al. "The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta‐analysis." obesity reviews 12.7 (2011): e573-e581.
- Schubert, Matthew M., et al. "Caffeine consumption around an exercise bout: effects on energy expenditure, energy intake, and exercise enjoyment." Journal of Applied Physiology 117.7 (2014): 745-754.
- Westerterp-Plantenga, M. S. "Green tea catechins, caffeine and body-weight regulation." Physiology & behavior 100.1 (2010): 42-46.