To achieve and maintain weight loss, it is essential to balance calorie intake and expenditure through a combination of exercise and a healthy diet. This approach, along with aesthetic treatments, can boost metabolism and support long-term weight management.
Some foods can speed up your body’s calorie-burning process, known as thermogenic foods.
In this article, we will explain the benefits of incorporating these foods into your diet for effective and sustainable weight loss. If you aim to lose weight healthily, this post is perfect for you. Check it out!
What do thermogenic foods refer to?
Some foods require more energy to be digested, absorbed, and stored in the body than others.
They require more energy for digestion, which speeds up metabolism and causes the body to burn more calories.
How do they function within the body?
About 10% of the calories your body burns are used up during thermogenesis, a metabolic process that generates heat to maintain the balance between body temperature and room temperature while carrying out regular metabolic functions and physical activity.
Foods with a high thermogenic effect contain certain substances that demand more calories to maintain balance, leading to an increase in energy required for processing.
Which foods are popular for their thermogenic properties?
Consuming thermogenic foods alone is not enough for effective weight loss and maintenance.
When consumed as part of a well-rounded diet and paired with consistent physical activity, these foods can be highly beneficial in boosting metabolism and aiding in weight loss.
Red bell pepper
Anyone who doesn’t break a sweat when enjoying this spice shouldn’t criticize others. Red pepper, which contains capsaicin, is responsible for the spicy taste and the rise in body temperature it causes.
This substance speeds up metabolism by its thermogenic effect and stimulates the sympathetic nervous system to boost the production of endorphins and catecholamines, leading to enhanced feelings of well-being and fullness. Researchers are even discussing the possibility of using it as a treatment for obesity due to its potency.
Pepper of a dark color
The thermogenic effect is attributed to a substance known as piperine, which not only boosts calorie burning but also aids in preventing cardiovascular diseases, possesses antimicrobial and antioxidant properties, and promotes the absorption of nutrients.
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Cinnamon enthusiasts will be pleased to learn that the spice can help regulate blood sugar levels and aid in the prevention and management of diabetes, thanks to its thermogenic properties that boost metabolism.
It possesses anti-inflammatory and antioxidant properties, aids in reducing cholesterol and triglyceride levels, and enhances the immune system.
Paraphrase: Ginger
This food, similar to red pepper, includes capsaicin, which speeds up metabolism by increasing heat production and promotes lipid oxidation to aid in reducing abdominal fat.
Ginger is commonly used in natural treatments for flus and colds because of its anti-inflammatory and antioxidant properties.
Garlic is the topic of discussion.
This ingredient commonly found in Brazilian dishes offers various health advantages in addition to its thermogenic properties. Sulphur compounds like aliin, alicin, and ajoene give the food its distinctive aroma and taste, as well as its antifungal, anticoagulant, and anti-inflammatory qualities.
Garlic is a powerful natural remedy for fighting the flu and helps regulate blood sugar and blood pressure.
Whole grain products
Foods like quinoa, whole rice, and oats are hard to digest because they are complex carbohydrates high in insoluble fibers that the body cannot fully break down or absorb.
When our body breaks down these foods to extract their nutrients, it expends additional energy in the form of calories during the digestion process.
Food that is abundant in proteins
Proteins require the most energy to digest among the three macronutrients (proteins, carbohydrates, and fats), making foods high in protein content, such as meats, eggs, milk, cheeses, beans, nuts, and chestnuts, excellent examples of thermogenics.
What are the potential adverse reactions of consuming this kind of food?
Excessive intake of thermogenic foods can lead to health issues such as insomnia, dizziness, headaches, and gastrointestinal problems. It is advisable to consume these foods in moderation and seek advice from a nutritionist for a balanced diet tailored to your needs.
It’s important to be cautious when using thermogenic supplements due to their high caffeine content, which can lead to health issues like hypertension and heart problems if consumed excessively. Always consult a doctor before taking any medication.
Are there any reasons not to do it?
Regularly consuming thermogenic foods may not be advisable for certain individuals due to its potential to increase metabolism.
- patients suffering from an overactive thyroid gland;
- hypertension;
- Cardiac patients.
- Individuals experiencing anxiety and sleep difficulties.
- Kids and expectant mothers.
Thermogenic foods provide many advantages to the body beyond burning extra calories during digestion. To achieve favorable outcomes, it is essential to incorporate them into a well-rounded diet and pair them with consistent exercise. Individuals in high-risk categories should refrain from consuming these foods.
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