It is the capsaicin found in hot peppers that can aid in weight loss, amongst its purported benefits for the sinuses, gastric relief, fighting cancer cells and its anti-inflammatory properties. Numerous types of hot peppers -- including jalapeno, cayenne and habanero -- contain capsaicin. It provides the heat of the pepper, although it has no scent or flavor. The seeds and ribs of the pepper are the parts that mostly contain the capsaicin, so make sure to include them in your meal.
Calories
Hot peppers can help with weight loss in a simple way; like other vegetables, peppers are low in calories. A 1/2-cup serving size of chili peppers has only 30 calories with no fat or cholesterol. Include peppers in your diet plan to reduce calories and lose weight.
Capsaicin and Weight Loss
Capsaicin in hot peppers encourages weight loss through a number of its properties. An April 2010 study in the "International Journal of Obesity" explains that capsaicin has been shown to increase the oxidation of fat, improve the metabolism and increase the expenditure of energy, all leading to weight loss. However, more research is needed on this subject, especially because differing results have been seen in individual participants.
High-Fat Diet
Capsaicin seems to reduce weight even on a high-fat diet. A 2010 study in the "Journal of Proteome Research" found that rats fed a high-fat diet lost 8 percent of their weight by taking capsaicin. The capsaicin burned energy and metabolized fat lipids. However, the results might not be the same on humans. Also, it is not healthy to have too much fat in your diet, as it can lead to heart disease.
Weight Maintenance
A September 2003 article in the "British Journal of Nutrition" aimed to discover whether capsaicin helped people to maintain weight loss. The study included 91 participants who had lost 5 to 10 percent of their weight during the study. The researchers considered the effect of capsaicin during a 3-month maintenance period. The result was that capsaicin caused more fat oxidation than a placebo group, although it did not block weight regain better than the placebo.
References
- Medill Reports Chicago: Peppers are Hot, As a Health and Diet Aid; Darren Swan; October 2007
- CDC: Vegetable of the Month, Chili Peppers
- "International Journal of Obesity"; Thermogenic Ingredients and Body Weight Regulation; R. Hursel, et al.; April 2010
- "Journal of Proteome Research"; Proteomic Analysis for Antiobesity Potential of Capsaicin on White Adipose Tissue in Rats Fed with a High Fat Diet; Jeong Joo, et al.; April 2010
- "British Journal of Nutrition"; Effect of Capsaicin on Substrate Oxidation and Weight Maintenance After Modest Body-Weight Loss in Human Subjects; M.P. Lejeune, et al.; September 2003
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