The Thermogenic Effect: Keep Warm And Lose Weight

 In Wellness

All warm-blooded animals, including humans, naturally produce heat. There are several ways in which this process – known as thermogenesis – can be done, including exercise and shivering (in which the muscles are heated up to different degrees with physical activity).

However, did you know that thermogenesis can also be induced by your dietary components and, as a significant component of the metabolic rate, this process can be stimulated to increase energy expenditure and therefore fat oxidation? That’s right: eating certain food groups can help to keep you slim because your resting metabolic rate is raised during digestion, absorption and distribution of nutrients. Simply put, your body works harder to process certain foods, and the thermic effect of this can take inches off your waistline.

The foods listed below are all thermogenic agents, meaning they increase your body temperature thus helping to burn fat more effectively. So if, like me, you don’t do much exercise, you may want to include the following in your diet to help keep you slim.

Ginger Tea

Ginger Tea

Ginger Tea

Ginger is well known as a natural digestive aid, but it also helps to reduce your belly fat by suppressing cortisol production. Cortisol is a steroid hormone essential for energy regulation and mobilisation. So, have ginger tea daily to aid your efforts of losing belly fat.

Whole Foods

Whole Foods

Whole Foods

Oatmeal and brown rice are highly recommended for those seeking to lose weight on a thermogenic diet, because your body burns twice as many calories breaking down whole foods than it does processed foods.

Lean Meats

Lean Meats

The low fat protein in lean meat and poultry has a high thermogenic effect on the body. Protein takes much longer for the body to digest than fats or carbohydrates.

Green Tea

Green Tea

Green Tea

In a report by the American Journal of Clinical Nutrition, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks. Now that’s just by drinking tea alone, so for those who dislike exercise, this may be a fantastic option. Try drinking it hot!

Lentils

Lentils

Lentils

One cup of lentils packs 35% of your daily iron needs and it’s low in GI as well. According to Tammy Lakatos Shames, co-author of The Secret to Skinny, our metabolism slows when our body is not getting what it needs to work efficiently. As 20% of us are also deficient in iron, adding this into our daily diet may be doubly beneficial.

Hot Peppers a.k.a. Chillies

Chillies

Chillies

Chillies are my favourite food and it’s music to my ears to discover that capsaicin, the compound that gives chilli peppers their kick, also heats up your body, which makes you melt additional calories.

Virgin Coconut Oil

Virgin Coconut Oil

Virgin Coconut Oil

Medium-chain triglycerides (MCT) found in virgin coconut oil retard the accumulation of fat in the body. A British study found that adding chilli and MCT to meals increases dietary induced thermogenesis and over time may cumulate to help induce weight loss, equally preventing weight gain.

Karen Loke – Founder and Practitioner, Restoring Mums

Photo Sources: Internet所有溫血動物,包括人類,都會自然地產生熱量。這個名為生熱作用的過程可以通過幾個方法做到,包括運動和顫抖(其中肌肉被加熱到與身體活動不同的程度)。

不過,您可知道飲食其實也可以引發生熱作用,而且,作為代謝率中一個顯著的組成部分,這個過程可以被刺激而增加能量消耗,並促成脂肪氧化?對,進食某類食物可以幫您保持身材苗條,因為您的靜止代謝率在消化、吸收和分配營養時提高了。簡單地說,您的身體更加努力地工作去處理食物,而這樣的熱效應可以減去您的腰圍。

以下列出的食物全都是產熱劑,意味著它們提高您的體溫,從而有助更有效地燃燒脂肪。因此,如果您像我一樣,就可以不需要做太多的運動,試試將以下的食物加到您的餐單內,就可以減肥了。

薑茶

薑茶

薑茶

生薑出名於是幫助消化的天然好幫手,但它還可以通過抑制皮質醇,幫您減走腹部脂肪。皮質醇是一種類固醇激素,在能量調節和流通中是必不可少的。因此,每天飲一杯薑茶有助減少腹部脂肪。

全食

全食

全食

強烈推介燕麥和糙米給那些想要用產熱飲食去減肥的人士,因為比起加工過的食品,您的身體會燃燒的兩倍多的卡路里去分解全食。

瘦肉

瘦肉

瘦肉

瘦肉和家禽中的低脂肪蛋白質對身體具有高的產熱效應。比起脂肪或碳水化合物,人體需要花更長的時間去消化蛋白質。

綠茶

綠茶

綠茶

《美國臨床營養學報》(American Journal of Clinical Nutrition)的一份報告指出,每日飲用四杯綠茶有助於八週內減掉多於6磅。現在只要飲茶就可以減肥!對於那些不喜歡做運動的人來說,這可能是一大喜訊!熱飲效果更好!

扁豆

扁豆

扁豆

一杯扁豆包含了35%的每日所需的鐵,而且它是低升糖指數(GI)的食物。根據"The Secret to Skinny"(《瘦身的秘密》)的合著者Tammy Lakatos Shames,當我們的身體得不到它所需要的元素去高效地工作時,新陳代謝就會減慢。由於20%的人都缺乏鐵,所以將鐵加到我們的日常飲食中可能會令減肥事半功倍。

辣椒

辣椒

辣椒

辣椒是我最喜歡的食物。我很高興我發現到辣椒素,一種使辣椒更為出色的化合物。它令您的身體發熱,讓你燃燒掉額外的熱量。

初榨椰子油

初榨椰子油

初榨椰子油

在初榨椰子油中發現的鏈甘油三酯(MCT)可以阻礙脂肪在體內積聚。英國一項研究發現,將辣椒和MCT添加到飲食中,可以增加飲食誘導生熱作用。隨著時間累積,它們可能幫助促進減肥,也即防止增重。

Restoring Mums創辦人和治療師Karen Loke

圖片來自互聯網絡

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