Thermogenic foods, such as coffee, chili peppers, cinnamon, and ginger, promote fat burning and weight loss by acting on the nervous system to help boost metabolism and increase energy expenditure.
Thermogenic foods also help improve concentration as well as physical and mental disposition and can be used by those who wish to improve their productivity or workout performance.
In order to lose weight, it is important to include thermogenic foods as one part of a healthy, well-balanced diet in addition to regular physical exercise.
List of foods
The main thermogenic foods are:
1. Coffee
Coffee contains large amounts of caffeine, which is a bioactive compound that acts on the central nervous system to boost metabolism and promote fat burning and weight loss.
Recommendations: The recommended amount of caffeine to consume is a maximum of 400 mg per day, which is the same as two-to-three 12-oz cups of coffee. Pregnant people should consume no more than 200 mg of caffeine per day, which is the equivalent of one 12-oz cup of coffee.
Precautions: coffee should not be given to children under 12 years of age. It should also be avoided by people who suffer from insomnia, anxiety, tinnitus, or labyrinthitis and those with conditions like reflux, ulcers, or gastritis.
2. Green tea
Green tea is a good source of caffeine and catechins, which are bioactive compounds with thermogenic properties that stimulate the metabolism, promoting weight loss by causing the body to burn more calories.
Recommendations: drinking up to 4 cups of green tea per day between meals is recommended in order to reap the thermogenic benefits. People with high blood pressure should drink a maximum of only 3 cups per day.
Precautions: green tea should not be consumed by children or by people who are pregnant or breastfeeding. It should also be avoided by people with kidney and liver problems, thyroid disease, anemia, gastric ulcers, or gastritis, as well as those who suffer from anxiety, panic disorder, or insomnia.
3. Chili peppers
Chili peppers contain high levels of capsaicin, a bioactive compound that is also responsible for the "heat" associated with chili peppers. Capsaicin increases body temperature and accelerates metabolism, thereby promoting weight loss.
Recommendations: chili peppers can be used to make a hot pepper jelly or jam or added to recipes for meats, pastas, and stews.
Precautions: people with gastritis, reflux, ulcers, or high blood pressure should consume chili peppers only occasionally and in moderation. Chili peppers should be avoided by people who have hemorrhoids.
4. Cinnamon
Cinnamon contains cinnamaldehyde, a bioactive compound that promotes weight loss by boosting the metabolism and stimulating fat burning in the body.
Recommendations: up to 6 g of cinnamon can be consumed per day in the form of cinnamon sticks or ground cinnamon. It can be added to teas, fruit, yogurt, or milk or used in recipes for chicken or rice, for example. See cinnamon tea.
Precautions: cinnamon should be avoided by people with gastritis and ulcers as well as people who are pregnant or breastfeeding. Cinnamon should not be given to children. People taking medications for diabetes or heart disease or who are being treated with anticoagulants (blood thinners) or antibiotics should only use cinnamon if approved by a doctor.
5. Guarana powder
Guarana powder has large amounts of caffeine and catechins, which are antioxidants that act on the central nervous system to increase energy expenditure and fat burning in the body, thereby helping to support weight loss.
Recommendations: the maximum recommended amount of guarana powder to consume is 2 g per day, which can be added to water, juice, or smoothies throughout the day. Guarana can also be found in capsules, which can be taken with water.
Precautions: guarana should not be given to children and is not recommended for people who are pregnant or breastfeeding. It should also be avoided by people with high blood pressure, epilepsy (seizures), heart problems, kidney disease, gastritis, irritable bowel syndrome (IBS), blood clotting problems, hyperthyroidism, anxiety, or panic disorder.
6. Coconut oil
Coconut oil is high in medium-chain triglycerides (MCTs), a type of fat that increases metabolism by stimulating the sympathetic nervous system. It can be a good option to both improve your disposition and help with weight loss.
Coconut oil also helps to prolong satiety (feeling of fullness) and decrease hunger, helping to support weight loss.
Recommendations: the recommended amount of coconut to consume is up to 2 Tbsp per day, which can be added to fruit salads, smoothies, cakes, or salad dressings, for example.
Precautions: consuming large amounts of coconut oil can lead to diarrhea, cramps, and stomach ache. It can also increase levels of "bad" (LDL) cholesterol in the blood.
7. Cocoa
Cocoa is a good source of caffeine and theobromine, which are bioactive compounds with thermogenic properties that help boost metabolism and increase energy expenditure, leading to weight loss.
Recommendations: the maximum amount of cocoa powder that should be consumed per day is 2 Tbsp, which can be added to fruit, yogurt, or milk for breakfast or a pre-workout snack. Cocoa can also be found in the form of dark chocolate, which should contain at least 70% cocoa.
Precautions: people with anxiety, difficulty sleeping, or conditions like gastritis, reflux, or ulcers should not consume cocoa.
8. Ginger
Ginger is a root rich in gingerol, a bioactive compound with thermogenic properties that accelerate metabolism and stimulate fat burning in the body, contributing to weight loss.
Recommendations: ginger is often consumed fresh or in powdered form and can be added to recipes for salads, juices, soups, or stews. It can also be used to make ginger tea.
Precautions: ginger is contraindicated in people with gallstones and bleeding disorders and those being treated with anticoagulants (blood thinners). People taking medications for high blood pressure or diabetes should only consume ginger if approved by a doctor. Pregnant people should avoid consuming more than 1 g of ginger per day for a maximum of 3 consecutive days.
9. Hibiscus tea
Hibiscus tea contains high quantities of catechins, flavonoids, and anthocyanins, which are bioactive compounds that increase energy expenditure (calorie burning) and help promote weight loss.
Recommendations: up to 3 cups a day of hibiscus tea is recommended, which can be consumed after meals.
Precautions: hibiscus tea should be avoided during pregnancy and lactation unless approved by a doctor. It is contraindicated in people with kidney or liver problems and should not be given to children under 12 years of age.
People taking medications for high blood pressure or diabetes should consult their doctor or primary care provider before drinking hibiscus tea.
10. Yerba mate
Yerba mate is a tea that is high in caffeine, a compound that possesses thermogenic properties that accelerate metabolism and increase fat burning in the body.
Recommendations: this tea can be consumed hot or cold, up to 1.5 L (50 oz) per day. See yerba mate for weight loss.
Precautions: yerba mate should not be given to children and is contraindicated in people with insomnia, anxiety, and high blood pressure. It should also be avoided during pregnancy. People with diabetes should only drink yerba mate if approved by a doctor, as yerba mate has the potential to decrease levels of glucose in the blood.
Yerba mate should also be avoided by people taking monoamine oxidase inhibitors (MAOIs), such as selegiline, moclobemide, isocarboxazid, phenelzine, and tranylcypromine.
11. Garlic
Garlic contains allicin and alliin, which are sulfuric compounds that help to burn belly fat by increasing metabolism and reducing the size of adipocytes (fat cells) in the abdominal area.
Recommendations: to get the most thermogenic benefits from garlic, consume 1 garlic clove (minced or crushed) per day, which can be used to season meats or added to recipes for salads, marinades, and pastas.
Precautions: consuming raw garlic as a natural remedy is contraindicated in babies, people recovering from surgery, and people with low blood pressure, stomach pain, or hemorrhage (heavy bleeding), as well as those being treated with anticoagulants.
People who are pregnant or breastfeeding should avoid consuming large quantities of garlic and taking garlic supplements.
12. Matcha tea
Matcha tea helps promote weight loss because it is high in caffeine, a thermogenic substance that stimulates the metabolism and increases fat burning in the body.
Recommendations: matcha tea can be made using teabags or the powdered form. The recommended amount is 3 cups per day.
Precautions: matcha tea should not be given to children less than 12 years old. It is contraindicated in people with anxiety, arrhythmias, insomnia, reflux, gastritis, and stomach ulcers. It should also be avoided during pregnancy and lactation.
People taking anticoagulants or medications for high blood pressure or cholesterol should only drink matcha tea if approved by a doctor.
13. Turmeric
Turmeric is a root containing curcumin, a bioactive compound with thermogenic properties that increase energy expenditure and fat burning in the body, helping contribute to weight loss.
Recommendations: turmeric can be consumed fresh or in powdered form. It can be used to make tea or as a seasoning for meat, chicken, pasta, or soups. Turmeric is also sold as a supplement in capsule form.
Precautions: turmeric is contraindicated in people with gallstones and those taking anticoagulants. It should only be used during pregnancy and lactation if approved by a doctor.