Thermogenisis is the amount of heat energy the body produces for all physiological processes, including breathing, working, exercising and metabolizing food. The body burns calories in the form of heat energy to carry out all internal and external activities. Approximately ten percent of our total caloric intake is used to metabolize foods. For example, if you consume 3000 calories per day then 300 calories would be burnt solely to metabolize the food. The metabolism of foods include all the processes of digestion including chewing, swallowing, stomach digestion, absorption, transportation, storage in the body and elimination. The thermogenic diet proposes that certain foods require more caloric energy to metabolize during the process of digestion than compared to other foods. This article discusses recommended foods to consume when on a thermogenic diet, the health benefits, dietary supplements and their associated side effects.
The Thermogenic Diet
All foods have a thermogenic effect, the amount of heat energy required to metabolize them. Generally high protein foods require the greatest amount of energy to metabolize them and therefore have a greater thermogenic effect. Carbohydrates require less energy than proteins but more energy than fat to metabolize. Fat is easily broken down by the body and consequently has a low thermogenic effect. Some foods have a negative thermogenic effect, meaning the total amount of calories in the food is less than the amount of calories needed to metabolize them. The combination of consuming high protein foods and foods with a high thermogenic effect is the basis of a thermogenic diet for weight loss.
Foods that have a high thermogenic effect include the following.
- Apples
- Pineapple
- Grapefruit
- Oranges
- Blueberries
- Limes
- Lemons
- Watermelon
- Lettuce
- Celery
- Spinach
- Sweet Potato
- Zucchini
- Cooked Leeks
- Broccoli
- Cauliflower
- Mushrooms
- Kale
- Cabbage
- Asparagus
Generally the foods above are high in fiber and low in calories which force the body to burn more calories digesting them than other foods, having a potential weight loss effect.
Proteins help to satisfy hunger for longer and reduce the impulse to snack between meals. People who eat carbohydrate and high sugar content based diets tend to sporadically feel hungry throughout the day and tend to snack more. High protein foods recommended to consume on the thermogenic diet include the following.
- Lean cuts of red meat
- Poultry
- Eggs
- Nuts
- Low fat dairy products
- Legumes
Hot peppers are also recommended as the capsaicin in them causes an increase in metabolism as much as eight percent, for two hours after eating them. Green tea is also a great thermogenic as it contains no calories at all. It is one of the best negative thermogenics you can consume and helps curb cravings for sugar and carbohydrates. Black pepper and ginger also have a high thermogenic effect.
Restricting your intake of carbohydrate rich foods and foods with high sugar content is recommended. The foods described above have a low glycemic index, meaning they will not cause a spike in insulin release into the blood. Insulin spikes can cause nutrients to be stored as fat and can also make you feel hungry again sooner. Thermogenic foods are considered to be healthy and can provide you with additional health benefits over an above the intended effect of weight loss.
Supplements
Many supplements are available on the market that claim to boost metabolism and have a high thermogenic effect. These supplements usually contain high levels of stimulants including caffeine, kola nut, bitter orange, ephedra and guarana. These supplements are said to increase energy levels and increase blood flow that leads to weight loss. These stimulants can have unwanted side effects including addiction, anxiety, sleep disturbances, gastrointestinal disturbances and changes in heart rate. Heart palpitations and arrhythmias can be fatal if not treated immediately. It is therefore not recommended to supplement your diet with these stimulants if undertaking the thermogenic diet.
In conclusion, the thermogenic diet is a low calorie, low fat, high fiber and high protein diet. Weight loss is usually gradual and hence don’t expect to see results overnight. Including some daily exercise whilst on this diet can help towards your weight loss goals. Exercise does not have to be overly taxing; a daily 30 minute walk will work just as well. If you read about claims of negative thermogenic foods, this has been proven scientifically to be false. The only true negative thermogenic food is green tea as it has no calories and hence requires more caloric energy to metabolize it. By incorporating any combination of the high thermogenic foods and high protein foods listed above, you will be well on your way to weight loss.
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