What better way to kick off your day than the fat burning way? If you’re involved in fitness and/or constantly seeking to improve your physique, you’re almost certain to be on board with this plan! What this requires is thermogenesis, which involves producing heat.
Why does this matter to us fitness enthusiasts? Thermogenic supplements are created to increase heat through metabolic stimulation, which in turn increases our energy expenditure and our potential ability to burn fat. Ultimately, the rate at which the body metabolizes fat cells determines how quickly we can gain or lose weight. Thermogenic products are great to assist in this process, but be sure to consult your physician before incorporating into your regime.
In addition to thermogenic supplements, there are certain foods and spices that have been shown to increase thermogenesis. In actuality, all foods are “thermogenic,” because the body must use energy to digest them. However, not all foods elicit the same thermic effect. Lean protein from solid food sources has the most thermic effect, while fat has the least. This recipe features the following foods and spices that have been deemed to be elevate thermogenesis:
• LEAN PROTEIN from protein powder
• GREEN TEA contains two substances—caffeine and polyphenols called catechins—that have been shown to boost thermogensis and may enhance each other’s effects.
• CINNAMON can help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes. Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type-2 diabetes. It has also been found to increase glucose metabolism.
THERMOGENIC RECIPE: GREEN TEA BREAKFAST SMOOTHIE
Ingredients
2 tsp. matcha green tea powder
2 cups unsweetened almond milk
2 scoops vanilla protein powder (use your favorite!)
2 TB granulated stevia
1 tsp. cinnamon
1/2 tsp. vanilla extract
ice cubes (to desired thickness)
*See note below for add-in options
How to Prepare (so easy!)
1. Combine all ingredients into a blender and blend on high power for approximately 30 seconds, or until smooth. Pour into your favorite glass (Note, this recipe makes 2 servings). Enjoy!
* Add-in Options: Top with a dollop of fat free whipped cream; add some oats to fuel a morning workout; add fresh avocado for added creaminess and healthy fats (not included in below nutrition data).
NUTRITION DATA
Per approximate 1 cup serving (recipe serves 2): 160 calories, 26 grams protein, 3 grams carbohydrates (0 grams fiber), 4.5 grams fat
100% TASTE, 0% GUILT
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REFERENCES
Cardoso GA, Salgado JM, Cesar MD, Donado-Pestana CM. The Effects of Green Tea
Consumption and Resistance Training on Body Composition and Resting Metabolic
Rate in Overweight or Obese Women. J Med Food. 2012 Nov 9.
Swaminathan R, King RF, Holmfield J et al. Thermic effect of feeding carbohydrate, fat,
protein and mixed meal in lean and obese subjects. Am J Clin Nutr 1985;42:177-181.
Fat Burning Foods & Meal Plan | Marie Spano RD, CSCS
Kannappan S, Jayaraman T, Rajasekar P, Ravichandran M K, Anuradha C V. Cinnamon bark extract improves glucose metabolism and lipid profile in the fructose-fed rat. Singapore Med J 2006; 47(10)
Thermogenic Foods | Stefania Medvedik
Foods and Recipes that Boost Metabolism | Dr. Sara Solomon
10 Spices, Herbs That Aid Weight Loss | Dr. Mercola
