Switch your body to fat burning mode
Want to increase your fat burning potential? Then it might be time for you to up the temperature. Thermogenesis is the process of heat production in the body, which speeds up your metabolism and helps you burn more calories. The easiest way to raise your body’s core temperature is by exercising, but you can also do it through diet.
Hot StuffSome foods raise your metabolism higher than others and therefore burn more calories. These include spices, protein, coconut oil and green tea. You can burn 40-100 extra calories a day by eating more of these foods. Good news if you’ve reached a plateau and want to lose extra pounds.
Protein has a greater thermic effect than fats and carbohydrates because it takes longer to digest, using more energy. It also has a satiating effect, so it will stave off hunger for longer. Spices such as black pepper and chilli are also effective. A Dutch study found that 10g of chilli per meal raises your body temperature straight after eating. The active compound capsaicin boosts metabolism, fat oxidation and may also reduce appetite. Black pepper contains piperine, a chemical that fires up your metabolism. It also increases the absorption of health-promoting nutrients passing through the lining of the gut.
Another study, published in the Journal of Obesity, reported that the caffeine and catechin antioxidants in green tea work together to blast fat cells. Swiss scientists found thermogenesis in rats was increased by as much as 77 per cent with a green tea supplement. To reap the benefits, aim to drink a cup of green tea every two hours.
Coconut oil stimulates your metabolism by up to five per cent, according to research published by the American Journal of Clinical Nutrition. Medium-chain fatty acids in the oil are converted to energy easier than long-chain fatty acids – which occur in 98 per cent of animal and plant fats – so are less likely to be deposited in fat cells. Try replacing your regular cooking oil with coconut oil for healthy stir-fries, but use it sparingly as its high in calories.
There are numerous thermogenic supplements on the market, but altering your diet is a safer and healthier way to promote fat burning. Exercise regularly, cut processed food from your diet, add some thermogenic foods and you’ll soon improve your metabolic rate.
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