If you read any kind of health magazine, you’ve probably seen headlines like “consume these meals to enhance your metabolism” or something similar. Certain healthful foods may help you lose weight and burn more calories over time, but they aren’t the same as foods that burn fat directly.
The quantity of energy required to digest and assimilate food is known as the thermic effect of food, which is also known as dynamic action or dietary-induced thermogenesis. The foods with a high thermic effect burn fat directly. Diet-induced thermogenesis is determined more by the energy required to digest and absorb the food.
Cottage Cheese
Because it is a concentrated source of protein and contains a wealth of vitamins and minerals, it is a mainstay in most bodybuilders’ diets. When compared to a high carbohydrate diet, a high protein diet with egg whites, turkey, cottage cheese, and tuna resulted in a twofold increase in postprandial thermogenesis 2.5 hours after eating.
Chili Peppers
Capsaicin is the bioactive component of chili peppers, including cayenne pepper, and if you’ve ever eaten them, you’ll know that they raise your body temperature and make you sweat a lot, which helps you burn calories. Capsaicin consumption has been demonstrated in multiple trials to improve metabolic rate, respiratory quotient, and appetite, in addition to lowering inflammation and enhancing cardiovascular health markers. They discovered that it can increase energy expenditure, fat oxidation, and appetite suppression.
Legumes
Legumes and pulses are excellent fat-burning and weight-loss foods because of their high protein and glucose levels. They’re high in fiber, which aids digestion and promotes feelings of fullness. However, this isn’t everything. Their high fiber content also decreases insulin spikes, resulting in better glycemic control; blood sugar dysregulation is a major contributor to weight gain and obesity, as well as a variety of other chronic diseases.
Sweet Potatoes
Sweet potatoes have a thermic impact in addition to being a great source of beta-carotene and fiber. This could be related to their capacity to lower insulin resistance, lower fasting plasma glucose and fibrinogen levels, and increase adiponectin, the fat mobilizing hormone. Sweet potatoes’ nutritional profile also aids in inflammation reduction.
Turmeric
Turmeric reminds me of that one friend who could do anything. Turmeric has a wide range of benefits, including fighting inflammation, decreasing pain, and aiding in metabolism. Due to its direct interaction with adipocytes, pancreatic cells, hepatic stellate cells, macrophages, and muscle cells, curcumin, the active ingredient of turmeric, has been established in extensive studies to be an effective control for obesity.
Curcumin may potentially decrease inflammation by directly interacting with white adipose tissue. It stimulates the production of adiponectin, a hormone that helps with glycemic control and fatty acid breakdown.
