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Imagine having to eat to lose weight? It seems the dream of many, but it is possible if we follow a balanced diet composed of thermogenic foods. Well, this food group has, like no other, the ability to assist in weight loss, body swelling and various other benefits for the proper functioning of the body.

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Because they require a greater expenditure of energy to be digested by the body, the consumption of thermogenic foods directly helps in the healthy weight loss process.

Thermogenic foods are the ones that we have the most difficulty digesting and therefore using more energy. They cause the metabolism to work at a fast pace by spending more calories and thereby weight loss. These foods increase body temperature making it easier to burn fat.

In addition, they stimulate important processes, such as the defense of the immune system, fighting colds and flu; prevent colon and ovarian cancer and improve blood circulation. But, it is good to emphasize: these ingredients are not “miraculous” and do not act alone. It is important to have a healthy diet and exercise regularly.

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See 10 thermogenic food options and their main functions in the body

Ginger: It is antioxidant and anti-inflammatory; improves the performance of the digestive system, protecting the body from bacteria and fungi. Adding ginger in natural orange or lemon juices, for example, is a good suggestion for consumption.

Cinnamon: This spice is also an ally in the fight against diabetes, controlling blood sugar levels. Helps prevent colds and degenerative diseases. Versatile, cinnamon is easily added to food, in sweet or savory dishes, always giving a special touch.

Curry: Widely used in India, the spice mix has a nutritional value highly recognized for strengthening the immune system and preventing cancer, for example. It brings a peculiar flavor to the dishes, such as rice, risottos and pasta in general.

Coffee: Stimulating, caffeine is a great choice to leave you “on”. Do not overdo it so as not to develop other problems, such as anxiety, insomnia or stomach problems. Opt for coffee in the morning, it’s a good way to start the day!

Cocoa: Antiallergic, antiviral and anti-inflammatory, cocoa is good for the heart and even improves mood. Like guarana, it has caffeine in its composition. A good idea is to use cocoa powder, for example, in vitamins or juices and put it on top of fruits.

Red pepper: Speed ​​up metabolism, improve blood circulation and increase body temperature. Pay attention to the use: the ingredient is contraindicated for those suffering from gastritis or hemorrhoids. It can be used in rice or in sauces.

Green tea: Helps combat fluid retention and detoxify the body. In its intake, tea stimulates the body to seek energy in its “reserves” of fat. It also contains caffeine and can be consumed 3 to 4 times a day.

Flaxseed: The darling of diets once again stands out. Rich in omega 3 and fiber, the grain benefits the health of the heart, intestine and even preventing some types of cancer. Adding flaxseed in vitamins, breads, tapioca, salads and yogurts can bring many health benefits.

Mate: Helps control cholesterol and lowers blood sugar. Hot or cold, yerba mate is a good choice for snacks or breakfast.

Cold water: The drink speeds up the metabolism. That’s right, cold water can be an ally in weight loss! This is because the drink equals body temperature (average 36 °), so the body needs to spend more energy.

What are the benefits of these foods?

In the treatment of obesity, the use of natural thermogens has been used as a strategy for weight loss and maintenance. Studies report that its use can promote losses of about 5 to 10% of body weight, values ​​that contribute to the improvement of diseases related to obesity. It is worth mentioning that the use of thermogenic foods requires monitoring by a nutritionist, who will define the correct amount of consumption according to the characteristics of each individual.

What foods are on the thermogenic list?

Relevant thermogenic foods: Red pepper, mustard, ginger, apple cider vinegar, chard, asparagus, cabbage, broccoli, orange, kiwi, coffee, guarana, green tea, cold water (below 16 ° C), flaxseed, vegetable fats, coconut fats and chocolate products.

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Is it true that the consumption of these foods before physical activity enhances the burning of fat?

Studies carried out with the use of green tea refer that the energy expenditure is greater in individuals who have consumed the drink and practiced exercise than the practice of isolated exercises. The mechanism by which green tea can decrease the percentage of body fat is not yet elucidated, however, there are several hypotheses.

Can people who train or exercise at night use thermogens? Do these foods interfere with sleep quality?

The consumption of this food should not be done at night, as it may impair sleep.

How often should you consume these foods so that they are really effective for weight loss?

The amount of each food is individual and must be made under the guidance of the nutricionsita professional. There is no consensus on the ideal dose and mode of administration for the use of green tea, American Dietetic Association suggests consuming 4-6 cups a day in order to obtain beneficial health effects.

Can excess be harmful to health? Does exaggerating the consumption of these foods cause any symptoms? Which are? Do you have any contraindications?

Excessive consumption of these foods can lead to symptoms such as headache, dizziness, insomnia and gastrointestinal problems. Hypertensive individuals and individuals with heart problems should be given extra care, as some of these foods can worsen existing diseases. Too much attention for people with thyroid problems.

Does the consumption of food alone, without physical activity, have a positive effect on the body?

It is important to combine the consumption of thermogenic foods with a balanced diet plan, a low-calorie diet with the guidance of a nutritionist in addition to the frequent practice of physical activity for weight control or weight loss.

Can coconut oil also be considered thermogenic? What are the real benefits of oil? They say it is caloric and if used in the wrong way it can cause the opposite effect, that is: put on weight instead of losing weight. It is true?

Research shows that coconut oil promotes weight loss because it carries a type of fat known as medium chain triglyceride, with emphasis on lauric acid, which induces energy production in the cell in an accelerated manner without the need for enzymes.

The oil delays the gastric emptying time, providing a greater feeling of satiety, so, theoretically, the amount of food in the dish tends to be less. Some experts point out few benefits in the use of coconut oil and say that it can be used to help accumulate fat in the body, if the caloric intake is greater than the expenditure. It is worth remembering that 1 tablespoon of coconut oil has 110 Kcal and the recommendation according to research is 2 tablespoons a day, so its consumption should be combined with a balanced diet and regular physical activity. Thus, incorporating the consumption of coconut oil into the diet without providing changes in the rest of the menu, in addition to not producing the expected effect, can even promote weight gain.

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2 Comments »

  1. We use almost all the spices mentioned. I wish I could drink green tea it makes me sick at my stomach. I definitely believe it has an incredible affect on burning calories. Flax is another great one. Well written piece. Thank you. ❤️Joni

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