Here is a list of Thermogenic foods which, according to the article, are foods that "raise your metabolism and help burn body fat". A few spicy things to start out, which makes me glad I like spicy foods.
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Cayenne Pepper -
Oxford Polytechnic Institute proved that cayenne pepper stimulates the metabolism approximately 20%. It not only stimulates the body's metabolic rate, but also cleans fat out of the arteries. Cayenne pepper also adds great zip to foods such as spaghetti sauce and soups.
Salsa -
Salsa was proven at the Oxford Institute to stimulate the metabolism approximately 15 to 20%. It's also America's number 1 condiment now. You can throw it on anything from baked potatoes and scrambled eggs to beans and even veggies. It's going to help because it is a natural thermogenic food that increases your metabolism. Of course, the hotter the better, but only choose what best suits your taste buds.
Hot Peppers -
Dr. Henry at Oxford University proved that hot peppers were very effective at stimulating the metabolism by adding just 3 grams of chili peppers to a meal consisting of 766 calories. The peppers led to what Dr. Henry calls "a diet-induced thermo effect". "It doesn't take much", he says, "but I caution that you must listen to your taste buds."
Chili Sauce / Mustard -
British investigators added about 3/5 of a teaspoon of hot chili sauce or ordinary mustard to a meal, and the hot stuff caused average metabolism in 12 subjects to shoot up 25%! The subjects burned off an extra 45 calories in the next 3 hours. Mustard and hot sauces such as Tabasco, caused one person to burn off 76 calories!
Ice Water -
High water intake reduces fat deposits and rids the body of toxins. Simply drinking eight 16 oz. glasses of water throughout the day, cooled to 40 Fahrenheit, will burn 200 calories; that's equivalent to running 3 miles! Ice water will burn more calories since your metabolism will increase to warm the water to body temperature. It is also very effective for reducing cravings. If you're not a water fan, we suggest you experiment with purified, spring or reverse osmosis water. If you're still not convinced, add a little juice for flavor. Don't drink Ice Water with meals as it dilutes digestive enzymes. A little warm water or herb tea is a good choice then.
Green Tea (Iced or Hot) -
Studies have shown that green teas that contain both Cannatic Extract and Gymnemic Acid, reduce absorption of sugar into the blood, and lessen the craving for sweets. More importantly, green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates and therefore, moves food more quickly through the digestive system, raising the metabolism quicker, and burning more calories. Green tea is best consumed before a meal to aid digestion. Other advantages include links to cancer prevention and health benefits for people with diabetes.
Apple Cider Vinegar Drink -
An excellent fat burner, apple cider vinegar assists in the reduction of excess weight. Make a potent cocktail consisting of: 1 % teaspoons of apple cider vinegar (unpasturized) in a glass of pure water. Take twice daily.Organic apple cider vinegar has the best flavor. Apple cider vinegar has received glowing reports from both Patricia Bragg MD, Ph.D. and C. Scott. If a person who is too stout takes 1 teaspoon in a glass of water first thing in the morning and then during one other meal, he/she observes that in 2 months his/her waistline has been reduced by 1 inch. In 4 months, 2 inches and so on. Inch loss is evident but it does not always reduce weight.
The cider vinegar treatment will allow surplus fat to gradually disappear, whether it is a double chin or love handles. It is best to drink for 2-3 weeks, then go off for a week, so your body does not become immune to it. Works great for plateaus! Do not use this drink if you have Candidias.
* Thermogenic Cocktail - According to a group of Oxford researchers, hot spices can boost your metabolism by an extra 25%! A thermogenic cocktail, for instance, cayenne pepper, will assist your body not only by burning off calories, but will also give you more energy. An excellent thermogenic cocktail is a glass of V-8 or tomato juice sprinkled with cayenne and tobassco. Stir with a celery stick. Now your body is going to be cremating calories.
Not all fat burning foods have to be hot, though. Vegetables (preferably raw) and most fruits also increase your metabolism. Okay, maybe you haven't been too keen on veggies in the past, but many of them are very tasty and some fruits are as sweet as candy. All vegetables are good, but the most effective for flushing out the system are the following:
Cabbage -
Red or green cabbage should be shredded, raw or steamed. Start including cabbage in your diet as it is a longevity food. Studies in the United States, Greece and Japan have shown that people who eat a lot of cabbage are less likely to develop colon cancer, and also have a lower incidence of disease-related death. Try coleslaw instead of green salad with your next meal.
Celery -
Celery takes more energy from the body to absorb and digest than the calories it provides. Celery has also long been used as a nerve tonic; it's a good, crunchy raw vegetable to chew on if you are stressed out. Celery will calm your nerves, help flush fat out of your system, and make you sleep better. Try eating celery with low-fat yogurt dip.
Brussel Sprouts -
If you are a fan of these mini cabbages, you are in luck. Dr. Wattenburg's research concluded that brussel sprouts are an ultra-nutritious vegetable, extremely high in vitamin C and richer in protein than any other vegetable. Dr. Wattenburg recorded that healthy young people given a diet rich in brussel sprouts and cabbage improved the functioning of their metabolic systems.
Broccoli and Cauliflower -
Both broccoli and cauliflower rank number 1 as America's favorite vegetable, according to a poll by the Epcot Center. Your bones will love them, as they are one of the few calcium-containing vegetables. A cup of broccoli provides over 150 mg of calcium. Broccoli and cauliflower are both great in stir-fries or casseroles.
Lemon or Vinegar -
A small amount of vinegar or lemon juice (1 tablespoon), because of its acidity has a powerful slowing effect on stomach emptying, thereby slowing down the rate of starch digestion. Have a glass of water with lemon in the morning. It's a great way to keep your blood sugar balanced.
Vinaigrette Dressing -
A vinaigrette dressing (1 tablespoon vinegar and 2 teaspoons of oil) with your salad can lower the blood sugar response to the whole meal by up to 30 percent. Best vinegars for this are red or white wine vinegars. For other delicious lowÂfat salad dressings, please refer to my 201 Fat Burning Recipe Book.
Apples - A low-glycemic, low-insulin food loaded with pectin, apples leave you feeling fuller, longer. According to Dr. James Anderson, apples prevent hunger pains by guarding against dangerous swings or drops in your blood sugar levels. An average-sized apple provides only 81 calories and lowers blood sugar and blood pressure. Because of their high fiber content, apples are also a heart-healthy food.
Grapefruit -
Grapefruit is not a diet myth. It actually helps dissolve fat and high cholesterol, as proven at the University of Florida, by Dr. James Cerda. Grapefruits are loaded with over 15 grams of pectin, which helps curb your appetite by expanding in the body and making you feel fuller, longer. It is rich in natural galacturonic acid, which adds to the potential to fight fat and cholesterol. Try sprinkling cinnamon on your grapefruit to reduce the tart taste, or a little fructose if you have a sweet tooth. For a unique taste, sprinkle the grapefruit with cinnamon and broil for a few minutes; it makes a nice appetizer for a meal.
Berries -
Berries are one of the best rate reduction foods. They have a natural fructose to satisfy your cravings for sweets, but enough fiber so you can absorb fewer calories than you eat. British researchers found that the high content of insoluble fiber, found in most berries and vegetables, reduces the absorption of calories from foods enough to promote weight loss, without hampering your nutrition. Berries are also an excellent source of potassium which is effective for your blood pressure control. Enjoy berries; they make a great dessert when topped with low-fat yogurt. In the summer, drink fresh berry juice with
a protein powder, for a light snack. .
Due to their high glycemic measure, fruits to consume only occasionally include:
Apricots - Raisins - Watermelon - Papaya - Bananas - Mango
In large quantities, these fruits drive your blood sugar to the sky, but they are fine to mix in with a salad or be eaten with other foods, to help neutralize the glycemic effect.
On the other hand, the following foods actually slow digestion and absorption for a more balanced blood sugar level. The fiber from these fruits also binds with some fat to prevent its absorption. High fiber foods are beneficial for speeding up bowel transit time and to taking some stress off the liver as less toxins form, allowing the body to metabolize more efficiently.
Apples - Berries - Cherries - Grapes - Grapefruit - Oranges - Peaches - Pears
Fatty Fish -
Fighting fat with fat may sound paradoxical, but not all fats make people fat. Omega 3 fatty acids, found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. Dr. Joel Krener, University of Florida, discovered that daily supplements of EPA (found in health food stores) brought dramatic relief for inflammation and stiff joints from rheumatoid arthritis. Other essential fats for a healthy metabolism are Omega 6 fatty acids, especially Gamma Linolenic Acid (GLA). Good sources are evening primrose oil, borage seed oil and black current oil. If you are not a fish lover, fish oil capsules and flaxseed (either in seed form or as an oil) are great sources of Omega 3 essential fat. In fact, flaxseed may play a role in the prevention of heart disease and cancer. You can also use flaxseed oil as a salad dressing.
Soup -
Forget the salad before a meal; have soup instead. A study by Dr. John Foreyt of Baylord College of Medicine, found that people who consumed a bowl of soup before lunch or dinner lost more weight than dieters who didn't. This is because soup fills you up better than salad, since salad generally consists of 75% water.
Oatmeal -
Oats drive down cholesterol. 23 out of 25 studies prove that a large bowl of oatmeal did the job. Oatmeal is a great, long chain molecule food that expands in the body and makes you feel fuller, longer. Oatmeal also releases glucose into the blood stream, slowly but surely. Add buckwheat to your bowl and you'll get a double whammy.
Pumpernickel Bread -
Studies at Michigan State University show that some breads reduce the appetite and others did just the opposite. The reason for these study results is that white and whole-wheat varieties are high on the glycemic index, and elevate the blood sugar greatly, which in turn stimulates fat production in storage.
Breads that are dense, high fiber breads, do just the opposite. Researchers found that subjects who ate dark, high fiber breads, compared to those who ate white bread, were less hungry on a daily basis and
- lost five pounds in just two months without doing anything else differently.
A key to choosing dark breads, such as pumpernickel, mixed grains and some whole-wheat's, is that the more chewing the bread requires, the more density and fiber it contains. If the bread melts in your mouth, it is a high glycemic food.
