Best Supplement Stacks for Fat Loss in 2026

Let me say this upfront: no supplement burns fat for you. If someone is selling you a "fat burner" that does the work without a caloric deficit — they're lying. Period.

But. If your training and nutrition are dialed in, certain supplements can support the process. Not do it for you, but support it. That's an important distinction.

In this guide, we'll look at which supplement combinations actually help, what their evidence level is, and how to use them correctly.

Who This Guide Is For

This is for people already in a caloric deficit (200-500 kcal below maintenance), training at least 3 times per week, and looking for ways to optimize the process. If you don't know how many calories you eat per day — start there.

TL;DR

Foundation stack (~€35-45/mo): protein powders + caffeine/green tea extract + omega-3
Enhanced stack (~€55-70/mo): Add L-carnitine supplements + CLA + multivitamin
Performance stack (~€70-90/mo): Add pre-workout supplements + BCAA (for fasted training)

First: The Basics of Fat Loss

Before we talk supplements, memorize these numbers:

Caloric deficit accounts for 80-90% of fat loss
Training accounts for 5-10%
Supplements account for 3-5%

Yes, you read that correctly. Supplements contribute 3-5%. But if you lose 10kg of fat, that 3-5% is 300-500g of extra fat loss — that's not nothing.

Stack 1: Foundation (~€35-45/mo)

What's Included:

whey proteins powder — 1kg (~€25-28)
Caffeine tablets or green tea extract — (~€5-8)
Omega-3 fish oil — 90 capsules (~€10-12)

How to Use:

Protein: 1-2 scoops per day (30-50g). In a caloric deficit, protein needs are higher than normal — 1.6-2.2g/kg bodyweight
Caffeine: 100-200mg 30 minutes before training (roughly 1-2 cups of coffee). Or green tea extract 500mg daily
Omega-3: 2-3 capsules with food (1-2g EPA+DHA)

Evidence Level:

Protein in deficit: A-tier evidence. A meta-analysis (Morton et al., 2018) shows that high protein intake during a deficit preserves muscle mass and accelerates fat loss.
Caffeine: A-tier. Increases metabolism 3-11% (Dulloo et al., 1989) and improves training intensity.
Omega-3: B-tier. Reduces inflammation and may support fat oxidation, but the direct fat loss effect is moderate.

Why Protein Is the #1 Fat Loss Supplement:

This sounds counterintuitive — protein for muscle building, right? But in a deficit, protein's main role is preserving muscle mass. Every kilogram of muscle you lose reduces your metabolism by ~50 kcal per day. Lose 3kg of muscle and you burn 150 fewer calories — every day. That makes future fat loss significantly harder.

Stack 2: Enhanced (~€55-70/mo)

Add to Foundation:

L-carnitine — 60-90 capsules (~€10-12)
CLA (conjugated linoleic acid) — 90 capsules (~€10-12)
multivitamins — 30-60 tablets (~€5-8)

How to Use:

L-carnitine: 2-3g per day, with food (important: absorbs better with carbohydrates)
CLA: 3-4g per day, split across 2-3 meals
Multivitamin: 1 tablet in the morning with food

Evidence Level:

L-carnitine: B-tier. Helps transport fatty acids into mitochondria for burning. A meta-analysis (Talenezhad et al., 2020) shows modest fat loss (~1.2kg more over 12 weeks). Not a miracle, but real.
CLA: C-tier. Some studies show a small effect (~0.5-1kg more fat loss), but results are mixed. Honest opinion: this is in the "doesn't hurt, might help" category.
Multivitamin: B-tier. In a deficit, micronutrient deficiency risk is higher, especially when restricting food groups. Doesn't directly burn fat but keeps the body functioning optimally.

Stack 3: Performance (~€70-90/mo)

Add to Enhanced:

Stimulant-based pre-workout — 30 servings (~€20-25)
BCAA (branched-chain amino acids) — 30 servings (~€12-15)

How to Use:

Pre-workout: 1 scoop 20-30 min before training. Choose a product with at least 150mg caffeine, 3.2g beta-alanine, and 6g citrulline.
BCAA: 5-10g during fasted training. Note: if you eat before training, BCAAs aren't necessary — you get them from food.

Evidence Level:

Pre-workout: A-tier (the caffeine component). Improves training intensity, meaning more calories burned and more muscle preserved.
BCAA for fasted training: B-tier. Helps preserve muscle mass during morning fasted training. If you eat before training, BCAAs aren't needed.

Stack Comparison

Supplement	Foundation	Enhanced	Performance	Evidence
Whey protein	Yes	Yes	Yes	A
Caffeine	Yes	Yes	In pre-workout	A
Omega-3	Yes	Yes	Yes	B
L-carnitine	No	Yes	Yes	B
CLA	No	Yes	Yes	C
Multivitamin	No	Yes	Yes	B
Pre-workout	No	No	Yes	A
BCAA	No	No	Yes	B
Monthly cost	€35-45	€55-70	€70-90	-

Fat Burner Myths — Busted

Myth 1: "Fat burners melt fat"

No supplement "melts" fat. Thermogenics increase metabolism by 3-5% — that's about 50-100 kcal per day. One banana muffin. Don't expect miracles.

Myth 2: "Ketone supplements put your body into fat-burning mode"

Exogenous ketones raise blood ketone levels, but that doesn't mean you burn more fat. You're just consuming ketones on top of other calories.

Myth 3: "Cleansing teas and fat binders help you lose weight fast"

Cleansing teas are often just laxatives. Fat binders block some fat absorption, but side effects are unpleasant and the effect is minimal.

Myth 4: "More supplements = faster results"

Wrong. Beyond a certain point, supplements are wasted money. Focus on the big levers: caloric deficit, protein, training, sleep.

Common Mistakes

1. Relying on Supplements Without a Deficit

I'll say it again: without a caloric deficit, you will not lose fat. Doesn't matter how many pills you swallow.

2. Too Aggressive a Deficit

Over 500 kcal daily deficit = muscle loss, hormone disruption, appetite explosions. Slower is better.

3. Ignoring Caffeine Tolerance

If you drink 4 cups of coffee daily and add a pre-workout on top, the effect is minimal. Take a caffeine break (7-10 days without caffeine) periodically.

4. Prioritizing Cardio Over Strength Training

Strength training during a deficit is essential for preserving muscle. Cardio is a bonus, not a replacement.

FAQ

Should women use different supplements?

No. These same stacks work for both men and women. The only difference: women often need less caffeine (start with 100mg).

Does L-carnitine actually work?

Yes, but moderately. Expect about 1kg more fat loss over 3 months compared to placebo. Not a miracle, but a real difference.

When is the best time to start a fat loss phase?

In an Estonian context — January through April is ideal. You'll be ready by summer. Don't start in June if you want to be in shape for summer.

Does fasted training burn more fat?

Slightly, yes. But the difference is small (about 20% more fat oxidation). If fasted training worsens your workout quality, eat before — a better workout matters more.

How much fat can I lose per month?

0.5-1% of bodyweight per week is a safe rate. For an 80kg person, that means 1.6-3.2kg per month. Anything more and you're losing muscle.

Does alcohol hinder fat loss?

Yes, significantly. Alcohol halts fat oxidation, raises cortisol, and contains 7 kcal/g. One night of drinking can wipe out an entire week's progress.

Estonia-Specific: Seasonal Cutting

In Estonia, the best period for fat loss is January to April. Why? Post-holiday motivation is high, and summer provides a concrete deadline. Plan for 12-16 weeks and start in January.

Summer in Estonia is short — June to August. Use that as motivation, but don't leave your cut to the last minute. Rapid weight loss (over 1kg per week) is mostly water and muscle loss, not fat loss.

Find Your Fat Loss Stack at MaxFit

MaxFit.ee carries whey protein isolates, pre-workouts, omega-3, and everything else mentioned in this guide. Fast delivery across Estonia.

Don't look for a magic pill. Get your food, training, and sleep dialed in — and let supplements do that extra 3-5% of work for you. That's all they can do, and that's enough.

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Browse our fat burner selection at MaxFit.ee →

See also:

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