If you have ever been on a mission to lose weight and/or reduce body fat, then most likely you have become familiar with the term “thermogenic.” But what exactly does this mean and why is it so prevalent in the fitness industry?
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 regimen.
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:
• RED CHILI contains capsaicin, which is a thermogenic substance that may cause a temporary increase in your body’s ability to burn fuel such as fat to create heat, with beneficial impacts on metabolism and fat storage. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent.
• ESSENTIAL FATTY ACIDS. Salmon is rich in essential fatty acids (also known as omega 3, 6 and 9) which, when added to the body in moderation, turns on a switch in the existing fat stores to get moving and get burning. It activates the body’s fat stores to burn excess calories for heat to keep the body at a certain temperature (37c/98.6f) and by doing so, also increases the metabolic rate.
• MUSTARD SEED has been shown to boost metabolic rate, which means you could burn calories more efficiently.
• TURMERIC. Curcumin, one of turmeric’s most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat.
• BLACK PEPPER contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells. As an aside, black pepper also increases the bioavailability of just about all other foods — herbs and other compounds, making it a healthy choice for virtually any meal.
SPICY PESTO DIJON SALMON
Ingredients
14 oz. raw wild Alaskan salmon filet
1/3 cup fresh basil leaves
1/4 cup coarse ground Dijon mustard
1 large clove fresh garlic
3 TB lemon juice
1 TB capers
1 tsp. red pepper or chili flakes
1/2 tsp. each: turmeric and ground black pepper
How to Prepare
1. Preheat oven to broil temperature.
2. Coat a medium sized baking pan with non-stick cooking spray. Place salmon in pan skin side down. Set aside.
3. In a food processor combine basil leaves, Dijon, garlic, lemon juice, red pepper flakes, turmeric and black pepper. Pulse until fully mixed. Stir in capers. (Note: if you don’t have a food processor, finely chop the basil leaves, combine with the remaining ingredients and mix thoroughly by hand).
4. Coat the top side of the fish with the pesto.
5. Place salmon under the broiler approximately 10 inches from heat source. Broil for 8 to 10 minutes per inch of thickness, or until fish flakes and flesh is opaque. Pesto should have formed a heavily browned crust. Remove from the oven, and set aside for a few minutes before serving. Enjoy!
NUTRITION DATA
Per serving (recipe serves 2): 300 calories, 40 grams protein, 6.5 grams carbohydrates (0 grams fiber), 13 grams fat
100% TASTE, 0% GUILT
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REFERENCES
Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009;89, 45-50.
Whiting S, Derbyshire E and Tiwari B.K. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012;59, 341-348.
Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses 2012;37, 103-121.
Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012;95, 845-850.
Yoshioka M, Doucet E, et al. Combined effects of red pepper and caffeine consumption on 24 h energy balance in subjects given free access to foods. Br J Nutr 2001;85, 203-211.
Thermogenic Foods | Stefania Medvedik http://www.livestrong.com/article/198798-thermogenic-foods-list/
Foods and Recipes that Boost Metabolism | Dr. Sara Solomon <http://www.drsarasolomon.com/foods-and-recipes-that-boost-metabolism/>
10 Spices, Herbs That Aid Weight Loss | Dr. Mercola http://articles.mercola.com/sites/articles/archive/2012/11/26/herbs-and-spices.aspx
