What actually matters
A deficit you can actually sustain beats an aggressive one you quit. Keep protein high to protect lean mass, and keep lifting heavy — the stimulus is what tells your body to keep the muscle.
Where supplements help
- Protein powder — a low-calorie, high-protein snack that removes the guesswork.
- Caffeine — a modest, well-evidenced appetite suppressant and performance aid before training.
- Fibre and volume foods — worth more than most fat burners on the shelf.
Treat fat burners as a small edge, not a strategy. If a label promises dramatic results without a deficit, it's marketing.