Thermogenesis is the conversion of energy into heat, which in turn boosts calorie burning and enhances fat loss. Although a few supplements on the market help increase thermogenesis, they are often accompanied by unwanted side effects. A safer alternative is to incorporate certain foods into your diet that research has found are safe and effective for inducing thermogenesis.
High-Protein Foods
Scientists from the Universidade Federal de Vicosa in Brazil reviewed the clinical studies regarding the effects of protein diets on thermogenesis and energy intake. The report, which was published in the March 2007 issue of the "Archivos Latinoamericanos de Nutricion," concluded that high-protein diets have a greater thermogenesis effect than diets high in carbs or fat. Incorporate protein-rich foods such as salmon, tuna, lean beef, chicken and cottage cheese at every meal to boost thermogenesis.
Coconut Oil
Coconut oil contains medium-chain fatty acids, a type of fatty acid that the body uses as energy rather than storing as body fat. Researchers from Saga University in Japan reviewed the literature regarding the effects of medium-chain fatty acids on metabolic syndrome, a group of risk factors for coronary heart disease. They concluded that medium-chain fatty acids have been shown to enhance fat loss in animal and human subjects by increasing thermogenesis and fat oxidation, or calorie burning. The research was reported in the March 2010 issue of the journal "Pharmacological Research."
Chili Peppers
Capsaicin, the active ingredient in chili peppers that is responsible for their fiery heat, might have positive effects on thermogenesis. Lead author Yasser Mahmoud and colleagues from the University of Aarhus in Denmark discovered that capsaicin can directly induce thermogenesis and increase body temperature. They reported their findings in the August 2008 issue of the "Journal of Biological Chemistry."
Green Tea
Green tea is a rich source of antioxidants called polyphenols, which might boost thermogenesis, according to a study conducted by researchers from the University of Fribourg in Switzerland. Scientists found that green tea stimulates thermogenesis by inhibiting catechol-O-methyl-transferase, an enzyme that reduces the activity of the calorie-burning hormone norepinephrine, according to research published in the February 2000 issue of the "International Journal of Obesity."
References
- Archivos Latinoamericanos de Nutricion: Macronutrient Profile Affects Diet-Induced Thermogenesis and Energy Intake
- Pharmacological Research: Medium-Chain Fatty Acids: Functional Lipids for the Prevention and Treatment of the Metabolic Syndrome
- Science Daily: Hot Peppers Really Do Bring The Heat
- International Journal of Obesity: Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity
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