Does Chilli Peppers Burn Fat
EVER found yourself breaking into a sweat halfway through a good, hot curry?
You're as clammy as a runner fresh off the track and yet all you've done is tuck into a plate of vindaloo.
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It's not unreasonable to suggest then that hot foods should help you to burn body fat.
Over the years, loads of supplement companies have tried to flog "fat burners" to dieters desperate to slim down. But can you achieve better - and safer - results by eating certain hot foods, or are fat-burning spices simply an old wives tale?
How do we burn fat?
The rate at which you burn calories is called your resting metabolic rate - and the higher that is, the easier it is to lose weight/eat without piling on the pounds.
To do that, you need to put your body into a state of "thermogenesis" - the metabolic process during which your body burns calories to produce heat.
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Thermogenesis increases your body's overall calorie burn, meaning that when paired with a generally lower calorie diet and regular exercise regime, it can help you to lose weight body fat.
Of course, if you're consuming a stack of calories every day then speeding up your metabolism is probably just going to help you to maintain weight, rather than lose it.
Think of fat burners a bit like the extra 10 per cent in your weight loss arsenal, along with your diet (70 per cent) and exercise routine (20 per cent).
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A number of things can make you go into thermogenesis, like exercise and temperature.
But certain foods can also induce it...like chillis.
Yep, the humble chilli is said to contain an active chemical which directly induces thermogenesis.
Capsaicin is what gives peppers their spiciness - and what makes us start to turn into red, sweaty messes when we bite into them.
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Scientists from the Universtiy of Aarhus, Denmark, found that capsaicin can increase metabolism and body temperature by altering the activity of a muscle protein called SERCA, which was forced to burn energy rather than storing it.
In fact, their findings went so far as to say that this chemical might be used in the future for treating conditions such as hyperthermia, such is its powerful heating effect.
Can spicy foods help us to burn fat?
The short answer is yes...but it comes with conditions.
Registered dietician Helen Bond explained that the hotter chillies are, the more capsaicin they contain. So you could interpret that as the hotter your curry, the more fat-burning potential.
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"In a review of twenty studies, when capsaicin was included in the diet, an extra 50 calories were burned each day – which over time may help to induce weight loss and prevent weight gain as part of a calorie controlled diet," she told us.
"Other small studies show other spices such as mustard and ginger, may help burn calories or improve satiety (feelings of fullness) so we eat less. All good news for adding spices to our foods, ditching the salt pot and encouraging all-round healthier eating habits."
And nutritionist Sarah Flower confirmed that you can tap into thermogenesis naturally by "eating foods with chilli added which continues to have a thermogenic effect for several hours after you have eaten".
She told The Sun: "This is due to the capsaicin found in chilli, which is responsible for the 'hot' effect.
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Capsaicin also has an appetite suppressant quality, making it a perfect addition to your weight loss journey either in food or supplement form."
Don't like eating spicy foods? Don't worry - Helen told us that you don't actually have to eat chillis to reap their fat-burning benefits.
"You can also use this miracle ingredient directly on your skin in the form of a good quality chilli oil, this can help increase circulation and reduce cellulite and increase fat burning."
What about other spices, like cinnamon?
"Cinnamon works differently to chilli," Helen explained.
"Though it has a slight metabolism/thermogenic effect, it is more about balancing blood sugar and insulin resistance, which in turn aids weight loss and can lessen food cravings.
"Again, this does not replace the need for dietary changes. A far better way of balancing blood sugar and insulin resistance is to follow a sugar-free, low-carbohydrate diet."
Dr Sally Norton told The Sun that cinnamon can be added to desserts or hot drinks as a healthy alternative to sugar, as it can have a subtle sweetness.
Sadly, that means your morning cinnamon rolls aren't on the agenda.
Does caffeine have a similar effect?
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Drink a load of coffee and your heart might start beating like you've just finished a 200m sprint.
Most synthetic fat burner supplements contain a stack of caffeine, or caffeine-like stimulant.
But you really want to avoid using these kinds of things as much as possible. Fat loss is totally possible naturally - without taking tablets containing God knows what and to what effect.
Studies have shown that caffeine can accelerate fat burn by as much as 29 per cent in lean people and about 10 per cent in obese consumers.
In a more recent investigation, scientists looked at the dietary habits of more than 93,000 people and found that those who drank more coffee tended to have a lower risk of obesity and type 2 diabetes.
The only thing is that people tend to become tolerant to the effects of caffeine over time - so while you might be able to boost your metabolism and fat burning potential in the short-term, that stops over time.
So...does that mean you could live off coffee and curry and still stay slim?
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"The effects of eating spicier food may only lead to a drop in calories of 100 a day or less, according to some studies...easily wiped out by an extra biscuit at your tea break!" Dr Sally Norton told us.
"Adding spices to your foods may slow down your eating and make your food taste great, after you have got rid of the bad fats, salt and other additives that are doing you harm."
So, yes. Spices are great - but as part of a range of healthier changes.
And, of course, overdoing them isn't a good idea.
Dr Sally said: "Large quantities may lead to gastrointestinal disturbances. In fact, spicy food can lead to worsening acid reflux for some people. This can interfere with sleep and potentially lead to weight gain instead as they reach for sugary foods the next day to boost energy!"
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Most of the studies looking into thermogenesis are actually pretty small. The one which concluded that capsaicin can help keep hunger at bay only had 35 participants, for example - so way more research is needed on a much bigger sample (you can check out the NHS' stance on it here).
But there does seem to be a general consensus that spices and caffeine can help with fat loss.
Before you start to have a diet purely of chilli, a word of warning.
"Chilli has a limited effect, there is no shortcut to weight loss," Helen warned.
"Nothing beats a change in diet and lifestyle change for long-term, effective weight loss.
Helen said: "If you really want to boost your metabolism, there is no dietary substitute for exercise - muscle burns more calories than fat tissue, so increasing your muscle mass through aerobic activity and muscle strengthening exercise should help to burn calories and boost your metabolism."
In reality, there are no miracle "fat burning" foods
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You can certainly boost your metabolism but you can't out-spice a generally poor diet.
There are also other things at play when it comes to your fat-burning potential.
Leading Harley Street nutritionist, Rhiannon Lambert explained: "Body size, age, gender and genes all play key roles in the speed of your metabolism. Muscle cells require more energy to maintain than fat cells, so people with more muscle than fat tend to have a faster metabolism".
So if you really want to burn fat, your best bet is to try to build more lean muscle - and then try to make slim-line versions of your favourite spicy curries (with olive oil, lean proteins like chicken or tofu, and lots of fresh veg) to compliment your activity.
The takeaway
No, your Thursday Indian takeaway isn't helping you to burn calories.
And if you're a regular chilli-chewer, then you're probably already desensitised to any potential weight management effects.
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But make it yourself using good, whole ingredients - upping the heat and significantly reducing the fat and salt content - and it might become a good metabolism-chasing addition to a healthy lifestyle.
To really start burning fat, you want to make sure you're active every day and that you're eating a healthy, balanced diet.
TL;DR there are no shortcuts in the fat loss game. Sorry.
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Source: https://www.thesun.co.uk/fabulous/7413993/can-spicy-foods-packed-with-fat-burning-chillis-really-help-you-lose-weight-its-good-news-for-curry-fans/
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