How to lean out
Fat loss is a calorie deficit you can stick to. Supplements make the deficit easier to live with; they do not create it.
The deficit comes first
300 to 500 calories below maintenance loses about a pound a week. Faster than that and you lose muscle and quit. Weigh yourself a few mornings a week and look at the trend, not the day.
Protein protects muscle
Keep protein at about 1 g per pound of goal bodyweight while cutting. Isolate is the best tool here: the most protein per calorie, and it keeps you full. This is the one supplement that earns its place in a cut.
Electrolytes fix the "I feel awful" week
Low-carb and low-calorie eating flushes sodium and potassium. The headache, the flat workouts and the cramps are usually that, not willpower. One serving of electrolytes a day, more in summer.
Caffeine and carnitine: small, honest helpers
Caffeine before training raises output a little and blunts appetite for a couple of hours. L-carnitine (1 to 2 g pre-training) has modest evidence for fat metabolism during exercise. Neither works without the deficit.
What to skip
"Fat burners" that are a stimulant pile, detox teas, CLA at low doses, anything that promises water-weight drops. If a product makes you jittery, it is not burning fat, it is burning your sleep.
Ready to put it on the counter?
We built a stack for this goal from what is on the shelf today. See the stack → Or ask the Coach on the shop page, in English or Spanish.
None of this is medical advice. If you are pregnant, under 18, or on medication, talk to a doctor before adding supplements.