General Practice 2022

12 thermogenic foods and how to consume them

Table of contents:

12 thermogenic foods and how to consume them
12 thermogenic foods and how to consume them
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Thermogenic foods, such as pepper, cinnamon, coconut oil and ginger, improve digestion and help speed up metabolism, increasing energy expenditure between 10 and 15%, which favors the burning of body fat and weight loss.

In addition, thermogenic foods also improve concentration and physical and mental disposition, and can be consumed by those who want to improve productivity at work or improve performance during physical exercises.

However, thermogenic foods should be avoided during the night, so as not to disturb sleep, especially for people with difficulty sleeping. In addition, it is important to remember that, in order to benefit from the consumption of thermogenic foods, it is also essential to maintain a balanced diet and regular physical activity.

Some foods with natural thermogenic properties are:

1. Cinnamon

Cinnamon contains cinnamaldehyde, which promotes increased metabolism and improves physical and mental concentration, in addition to stimulating the burning of body fat, facilitating weight loss. Discover other benefits of consuming cinnamon.

How to use: To get the thermogenic benefits of cinnamon, you can use the spice in teas or add 1 teaspoon to fruit, yogurt and milk. Cinnamon can also be used in savory preparations such as meat, chicken or rice. The maximum recommended amount of cinnamon per day is 6 g, which should be spread throughout the day.

Who can't use it: People with gastritis and ulcers, as well as children, pregnant or breastfeeding women should avoid using cinnamon. If you use medication for diabetes, heart problems, anticoagulants or antibiotics, you should talk to your doctor before consuming this spice.

Also, ingesting high amounts of cinnamon can cause simple symptoms, such as irritation of the mouth and lips, or more serious problems, such as liver poisoning.

2. Ginger

Ginger is a root that has high amounts of gingerol, a bioactive compound with thermogenic properties, which accelerate metabolism and stimulate the burning of body fat, favoring weight loss.

How to use: Ginger is usually consumed fresh or dried, and can be added to salads, juices, soups, stews or used in the preparation of teas. The maximum recommended intake of ginger is 5 g per day. See how to prepare ginger tea.

Who can't use it: Ginger is not recommended for people with gallstones, bleeding disorders or who use anticoagulant drugs. People using medication to control high blood pressure and diabetes should consume ginger only under the direction of a doctor.Already during pregnancy, consumption of ginger should be up to 1g per day and for a maximum interval of 3 consecutive days.

Intake of more than 5 g of ginger a day can cause some side effects, such as stomach pain, abnormal heart rate, diarrhea, and drowsiness.

3. Red pepper

Red pepper contains good amounts of capsaicin, a bioactive compound related to the spicy taste, which increases body temperature and speeds up metabolism, promoting weight loss.

How to use: the recommended intake of red pepper is 0.9 to 16 g per day, which can be used to season meats, soups, pasta and stews.

Who can't use it: people with gastritis, reflux, ulcers or high blood pressure should consume pepper in smaller amounts and sporadically. In addition, the consumption of pepper should be avoided by those who have hemorrhoids, which are small veins in the anus that cause pain and difficulty in evacuating.

Ingestion of high amounts of pepper can cause some symptoms, such as stomach irritation, runny nose, excessive sweating, nausea, diarrhea, heartburn, changes in heart rate and high blood pressure.

4. Coffee

Coffee is a beverage that has great amounts of caffeine, a bioactive compound that stimulates the central nervous system, improving focus and concentration, increasing energy expenditure and burning body fat.

How to use: The recommended amount to obtain the stimulating effect of coffee is 4 cups of 150 ml of brewed coffee per day, which is equivalent to approximately 400 mg of caffeine. People with high blood pressure should consume a maximum of 2 cups of brewed coffee per day. Know the amount of caffeine present in each type of coffee.

Who cannot use: Children under 12 years of age, people suffering from insomnia, anxiety, tinnitus and labyrinthitis should not consume coffee. In the same way that people with reflux, ulcers and gastritis should avoid drinking.

Pregnant women, who are planning to become pregnant or breastfeeding, should consume a maximum of 200 mg of caffeine per day, which corresponds to a total of 2 cups of 150 ml of brewed coffee.

Also, consuming more than 600 mg of caffeine a day can cause insomnia, anxiety, stomach pain, and restlessness in some people.

5. Green Tea

Green tea is a beverage with good amounts of caffeine and catechins, compounds with thermogenic properties that stimulate increased metabolism, making the body spend more energy and stimulating weight loss.

How to use it: The recommendation for green tea intake is up to 4 cups a day, and it can be consumed before or after meals, or before physical exercise. For people who have high blood pressure, the recommendation is to drink a maximum of 3 cups of green tea per day. Learn how to make green tea.

Who can't use it: Green tea should not be consumed by children, pregnant or breastfeeding women. Just as it should be avoided by people with kidney, liver, thyroid problems, anemia, gastric ulcers, gastritis and insomnia.

Green tea can interfere with the action of some medications such as anticoagulants, medication for hypertension and high cholesterol and, therefore, in these cases, consumption of green tea should only be done after medical advice.

Furthermore, excessive intake of green tea can cause symptoms such as nausea, headache, insomnia, irritability, burning and irritation in the stomach, vomiting, change in heart rate, and in some cases, it can cause liver poisoning.

6. Hibiscus tea

By containing high amounts of antioxidants and B vitamins, nutrients that contribute to increased metabolism, hibiscus tea helps increase body fat burning and weight loss.

How to use: The recommended amount of hibiscus tea is 2 cups a day, which can be consumed with lunch or as a morning and afternoon snack.

Who can't use: hibiscus tea is not recommended during pregnancy or breastfeeding. Just as it is not recommended for those with low blood pressure. Excessive consumption of hibiscus can cause dizziness, weakness, or drowsiness.

7. Guarana

Guarana has great amounts of caffeine and catechins, antioxidants and ergogenics that improve metabolism, increasing energy expenditure and burning body fat.

How to use: Guarana is usually found in powder form, and a maximum intake of 2g per day is recommended, which can be diluted in water, juices or vitamins throughout the day or before training. In addition, guarana can also be found in capsules, which can be taken with water.

Who should not use it: Guarana is not recommended for pregnant or breastfeeding women. Just as it should not be consumed by children and people with high blood pressure, epilepsy, heart problems, kidney disease, gastritis, irritable bowel, clotting problems, hyperthyroidism, anxiety or panic syndrome.

Excessive intake of guarana can cause some symptoms, such as increased heart rate, agitation, tremors and stomach irritation.

8. Water

Water has a thermogenic effect, as it stimulates the sympathetic nervous system, a region of the central nervous system that is related to increased metabolism, promoting energy expenditure and helping to lose weight.

How to use: to obtain the thermogenic effect, it is recommended to drink between 1, 5 and 3 liters of cold water or at room temperature distributed throughout the day. Find out the recommended amount of water for each age.

Who shouldn't use it: Excessive water intake can cause bloating, difficulty breathing, high blood pressure and kidney overload, especially for people with kidney failure and heart problems.

9. Coconut oil

Coconut oil is rich in medium-chain fatty acid, a type of fat that stimulates the sympathetic nervous system, promoting increased metabolism and, therefore, can be a good option to improve physical disposition and mental he alth, and help with weight loss.

How to use: the recommended amount of coconut oil is up to 2 tablespoons per day, which can be used in fruit salad, smoothies, to season salads or in cakes, for example.

Who should not: ingesting high amounts of coconut oil can cause diarrhea, cramping, abdominal discomfort and can also increase levels of “bad” cholesterol, which LDL, in the blood.

10. Turmeric

Turmeric, or turmeric, is a root that contains curcumin, a bioactive compound with thermogenic properties, stimulating energy expenditure and burning body fat, being considered an interesting food to aid in weight loss.

How to use: Turmeric can be found in fresh or powdered form, being used in teas or as a seasoning for meats, chicken, pasta and soups. Turmeric can also be found in capsule supplement form and the maximum recommended intake of the root is up to 1 g per day.

Who can't use: Turmeric is not recommended for people with gallstones, ulcers or who are taking anticoagulant medication. Turmeric during pregnancy or breastfeeding should only be used under medical supervision.

11. Cocoa

Cocoa is a food with great amounts of theobromine and caffeine, bioactive compounds that help improve focus and mood, in addition to accelerating metabolism, promoting energy expenditure and weight loss.

How to use: the maximum recommended intake of cocoa powder is 2 tablespoons per day, which can be added to fruit, yogurt or milk, during breakfast, snacks or before physical exercise. In addition, cocoa can also be found in dark chocolates, which must have a minimum of 70% cocoa in the composition, and the recommended intake is up to 40 grams of chocolate per day.

Who can't use it: people who have difficulty sleeping or problems such as gastritis, reflux or ulcers should avoid consuming cocoa.

12. Garlic

Garlic contains alliin and garlicene, sulfur compounds that stimulate the central nervous system, promoting physical and mental disposition, in addition to accelerating metabolism, stimulating the burning of body fat.

How to use: to obtain the thermogenic benefits of garlic, you should consume 1 clove of fresh minced or crushed garlic per day, which can be used to season meats, salads, sauces and pasta.

Who cannot use: the consumption of raw garlic, as a natural remedy, is not indicated for newborns, during the healing of surgeries and in cases of low blood pressure, pain in the stomach, bleeding and use of anticoagulant drugs.

In addition, excessive intake of garlic can cause digestive problems, cramps, gas, vomiting, diarrhea, headache, kidney pain, and dizziness.

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