Burn fat and increase energy expenditure. Is this music to your ears? It certainly is for most of us fitness enthusiasts! While exercise and a healthy diet and supplement regimen are the crucial components to this goal, there are 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 THAI RED CURRY CHICKEN recipe features the following foods and spices that have been deemed to be elevate thermogenesis:
• LEAN PROTEIN from chicken breast
• GINGER is another 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 PEPPERS contains capsaicin, which is a thermogenic substance that can cause a temporary increase in your body’s ability to burn fuel such as fat and glycogen.
THAI RED CURRY CHICKEN
Ingredients
1/4 cup finely diced red onion
1/4 cup finely diced red bell pepper
1 cup water
1 package (50g) red curry paste (contains red chili peppers)
(3) 1/4-inch thick slices ginger root
1 lb. boneless, skinless chicken breast, cut into strips
2 tablespoons fish sauce
1 packet stevia (or your favorite sweetener)
2 cups fresh string beans, cut into bite size pieces
1 TB lime juice
5 fresh basil leaves
2 cups white Jasmine rice, cooked
How to Prepare
1. Heat a wok coated with non-stick cooking spray over high heat and sauté red onion and red bell pepper for approximately 1 minute, or until slightly browned.
2. Add water, red curry paste, and ginger root. Stir to mix well and bring to a boil.
3. Add the chicken and cook for 1 minute. Add the fish sauce and sweetener and stir to mix. Gently transfer the string beans into the wok and stir to mix well.
4. Cover the wok and bring to boil. Turn the heat to medium and let it cook for 5-6 minutes.
5. Add in the basil leaves and lime juice. Give it a quick stir and cook for 2 minutes.
6. Remove from heat and serve with cooked white rice (such as Jasmine).
NUTRITION DATA
Per serving (recipe serves 4, including ½ cup white rice): 250 calories, 28 grams protein, 31 grams carbohydrates (3 grams fiber), 1.5 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
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