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These 7 Thermogenic Foods Actually Burn
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July 10, 2016

By
Ariadne Weinberg, Featured Columnist

[
Health and fitness articles are reviewed by our team of Doctors,
Registered
Nurses , Certified trainers and other members of our Editorial
Board.
]




If you're not up on the newest weight-loss trends, maybe
you're analyzing this word to try and figure out what it means.
“Hmmm, thermo is like thermos, which is what? Something to
keep warm substances, like coffee and tea, warm. So
thermogenesis is...” Well, it's along those lines.

Thermogenesis is a process in which the calories in the food you
eat are converted to heat. If your core temperature increases, it
also means that your metabolism speeds up.


However, it's not a cure-all for weight loss. You can't just stuff
a bunch of thermogenic food and drinks in your face, and
expect to lose weight. It's estimated that 10% of calories are
burned through thermogenesis. The other 90% have to be
worked off through exercise and activity. The good news is that
many (not all) thermogenic foods tend to have other side
benefits, such as keeping you full for longer and lowering
cholesterol and blood sugar levels.


I was pleasantly surprised to discover that many of my favorite
foods and drinks were on the list of thermogenic yum-yums.
Take a look, and see if some of yours are, as well.




































1.
Protein

You know that nice sensation of feeling full after eating protein?

Maybe you just had an omelette or a peanut butter sandwich,
and your body feels entirely satiated.

Well, the good news is that it's also helping your metabolism. T.
L. Halton and Frank Hu from the Harvard school of public health
wanted to know the benefits of consuming protein.

In 2004, they looked at various systematic reviews of
randomized investigations of a high-protein diet.

They concluded that a higher protein intake increases both
satiety (that nice “feeling full” sensation) and thermogenesis, in
comparison to lower-protein diets.

Here is an important tip. They also found that high-protein
meals may lead to reduced subsequent energy intake. In other
words eating protein fro breakfast tends to make you eat less
fro lunch. Some other evidence suggests that diets higher in
protein result in increased weight and fat loss.

The jury is still out on this one, but if protein keeps you full for
longer, it stands to reason you won't be munching as much on
empty calories. Most nuts and nut butters have a high protein
content, and are a good snack. Research protein-rich foods, and
put your favorites on the to-eat list.


2.
Green Tea


After you digest that meal, and feel fully satiated, have a nice
cup of tea.

Green tea has two active ingredients that have been proven to
enhance thermogenesis --Caffeine and catechins. Not only do
they increase thermogenesis; they also may enhance each
other's effects, creating a positive feedback mechanism.

They work by enhancing particular enzymes, and according to
the 2006 study by Kristal Diepvens, Klaas R. Westerterp, and
Margriet S. Westerterp-Plantega, from the Maastricht University
in The Netherlands, green tea has a high concentration of one
of the most pharmacologically-active catechins, called
epigallocatechin gallate.

So, replace some of that intense java you're drinking with a
little bit of tea, and start metabolizing.



3.
Capsaicin

Capsaicin is an ingredient found in peppers.  Spicier peppers
have a higher concentration of the capsaicin but it is also
present in what are called “sweet peppers”, bell and paprika,
amongst others.

Capsaicin works chemically on brown adipose tissue, also called
"brown fat".

Brown fat is different from white fat on your body. Brown fat
burns calories.  White fat stores calories.

Brown fat is a where thermogenesis occurs. Or as scientists
would say, brown fat is the " site of sympathetically-activated
adaptive nonshivering thermogenesis".

Brown fat  is also involved in the regulation of energy balance.
Brown fat is bio-active.  There is an inverse relationship
between brown fat activity and the amount of white body fat,
which makes brown fat protective against fat accumulation.

Repeated cold exposure is associated with increased energy
expenditure and reduced body fat. This is what is behind the
phenomenon of
popsicle panniculitis, in which sucking on a
popsicle for too long destroys fat cells in your cheeks.

What capsaicin and its analog capsinoids do is to mimic the
effect of this cold sensation in order to decrease body fat
through the activation and recruitment of brown fat.

So, next time you make a batch of nachos, stick a few peppers
on top.


4.
Coconut Oil


This stuff is great. You can put it on your face and use it in your
cooking projects.

You can also consume it on a low-fat diet and it will help you
lose weight.  Coconut oil contains medium-chain fatty acids.  
These acids, according to a 2010 study by Dr. Koji Nagao, from
the Department of applied biochemistry and food science at the
Saga University in Japan, inhibit fat deposition through
increased thermogenesis and fat burning.

Coconut oil has been shown to boost metabolism significantly,
based on a study of weaning male long-Evans rats fed a low-fat
semi purified diet.

In 1990, M. Goubern and colleagues at the Ecole Practique des
Hautes Etudes in Paris, France, studied essential fatty acid
deficiency effect on energy metabolism and interscapular BAT in
cold-acclimated rats. They were broken into groups and fed low-
fat semi purified diets: one control diet, one EFA-deficient diet,
and one with 2% hydrogenated coconut oil, for nine weeks.

In the last five weeks, they were exposed to temperature
conditions of 5 degrees celsius. For the coconut-oil group,
resting metabolism was increased by an astonishing 25%.

The cold, of course, contributed to that success, but you don't
have to live in an arctic climate to reap the benefits and
deliciousness of coconut oil.


5.
Mustard


My favorite sandwich and French fry ingredient is also healthy,
according to N.T. Gregersen from the University of Copenhagen
in Denmark.

In 2013, Gregersen and colleagues tested the effects of black
pepper, ginger, horseradish, and mustard in a meal on 4-hour
post-prandial diet-induced thermogenesis.

They also examined subjective appetite measures and energy
balance. Males aged 24-29 with healthy weights received a
brunch meal with either pepper(1·3 g), ginger (20 g),
horseradish (8·3 g), mustard (21 g) or no spices (placebo).

Most of the ingredients did not produce any effect. But mustard
did. Mustard did actually induced thermogenesis and burned
calories significantly more than the placebo.

So, get into the kitchen and make yourself a sandwich. You
know, with some mustard on it.


6.
Water

Yes, people have been telling you for years to drink more of
this. There are lots of
positive effects from drinking water, and
one of them could be weight loss, in the long-term.

In 2003, Dr. M. Boschmann from the Humboldt University in
Berlin, tested how people who weren't overweight and who
were generally healthy were affected by water consumption.

The test subjects consisted of seven men and seven women.
After drinking 17 ounces of water, everyone's metabolism rates
increased by 30%. The increase in calorie-burning occurred
within ten minutes of water consumption and reached maximum
after 30-40 minutes.

The researchers posited that within the course of a year, a
person who increases their water consumption by 1.5 liters a
day would burn an extra 17,400 calories, equivalent to a weight
loss of 5 pounds.

Heck, yes. I'm remembering to take my water bottle with me
wherever I go.


7.
Grapefruit --Lose Weight Just by Smelling It


For me, the ideal thing is to smell grapefruit, and then eat it for
breakfast with a tiny spoon.

But, well, amazingly, researchers have discovered that just by
inhaling this fruit, you can reap the benefit of thermogenic
effects.

In 2014, K. Nagai from the Osaka University in Japan looked at
olfactory stimulation with grapefruit oil, and its effects on
autonomic nerve activity and physiological function. Smelling
grapefruit triggered an increase in the activity of sympathetic
nerves that innervate white and brown adipose tissue, as well
as adrenal glands and kidneys.

This meant that lipolysis, thermogenesis,
blood pressure, and a
decrease in food intake also resulted.

Leave some grapefruit oil airing out on your dresser and feel
happier and fitter.  







































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