If burning fat and increasing energy expenditure are two of your goals, you’re right there along with most of us fitness enthusiasts! Regular exercise, a healthy diet, proper rest and smart supplementation are the most crucial components to this goal, but there are also certain thermogenic aids that we could incorporate.
When something is thermogenic, it produces heat. Why does this matter to us? 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 elevate thermogenesis:
• LEAN PROTEIN from chicken breast
• GINGER is a warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. It has thermogenic properties that help boost your metabolism, as well as an appetite-suppressant effect when consumed.
• RED PEPPER/CAYENNE contain 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. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent.
THERMOGENIC RECIPE: BLACKENED CHICKEN with APRICOT CHUTNEY
(4) 6-oz boneless, skinless chicken breasts
2 tsp. olive oil
3 TB smoked paprika (or regular, if you prefer)
1 tsp. each: cayenne pepper, Italian seasoning, garlic powder, salt, black pepper
1 TB onion powder
1/2 cup no sugar apricot preserves
2 tsp. white vinegar
1 tsp. olive oil
2 tsp. ground fresh ginger
1/2 TB crushed fresh garlic
1 tsp. red pepper flakes
Salt, to taste
How to Prepare
1 Prepare chutney by combining all chutney ingredients into a small bowl and mixing well. Put in fridge.
2 Clean chicken breasts and place in a large Ziploc bag with the olive oil.
3 In a separate Ziploc bag, add the blackened seasoning spices and shake to mix.
4 Add the chicken into the bag with the seasoning, seal bag, and shake to generously coat chicken.
5 Spray a large skillet with non-stick cooking spray and place over medium heat. Add chicken breast and let cook for approximately 10 minutes, or until nice and browned on underside, before flipping. Flip and cook for an additional 8-10 minutes or until browned and no longer pink in the center.
6 Remove from skillet and divide chutney evenly over each piece of chicken before serving. Enjoy!
NOTE: Serve with a medley of your favorite seasonal vegetables.
Per serving (recipe serves 4): 220 calories, 35 grams protein, 6 grams carbohydrates (3 grams fiber), 6.5 grams fat
100% TASTE, 0% GUILT
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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.
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.
Fat Burning Foods & Meal Plan | Marie Spano RD, CSCS
Thermogenic Foods | Stefania Medvedik
Foods and Recipes that Boost Metabolism | Dr. Sara Solomon
10 Spices, Herbs That Aid Weight Loss | Dr. Mercola