Episode 121: "Fat Burning Foods"... Fact or Fantasy??
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Summary
Raise your hand if you've found yourself foregoing your morning coffee for a cup of hot lemon water or a giant glass of celery juice.
Or if you've ever kept that cup of joe, but added spoonfuls of coconut oil to it.
Or if you've put yourself through the gag-inducing shot of apple cider vinegar before your meals...
All in the name of dropping a few stubborn pounds.
The question is, do these diet tricks belong in the giant book of weight loss hoaxes? Or is there scientific merit to any of these practices?
Listen in to today's episode to discover food fact from food fantasy...
Apple Cider Vinegar
The Science:
- It's loaded with B vitamins, polyphenols, antioxidants, and some probiotics (as long as you get "the mother" with it).
- It moderately lowers blood sugar levels when taken with a meal.
- A few very small, short term studies show ACV may help you lose weight in conjunction with eating in a calorie deficit and exercising.
- Words of warning: The acid in ACV can damage your tooth enamel and exacerbate reflux. If you use it, dilute it.
Cayenne Pepper
The Science:
- It supports your body with its antioxidants and antibacterial properties.
- It has a mild thermogenic effect on the body leading to a very brief, very small boost in metabolism which the body adapts to over time: people who ate 1 gram of red cayenne pepper only burned 10 more calories over four and a half hours, compared to those who didn’t eat any cayenne pepper.
- Some research shows it may reduce the production of ghrelin, the hunger hormone, causing you to eat a bit less throughout the day.
- Capsaicin cream can be a powerful pain reliever by preventing pain signals from reaching the brain.
Green Tea
The Science:
- Most of green tea's benefits are attributed to it's main catechin, EGCG.
- "Long-term consumption of tea catechins could be beneficial against high-fat diet-induced obesity and type II diabetes and could reduce the risk of coronary disease."
- It's been linked to the reduction and/or prevention of oxidative stress, neurological problems, and cancer.
- It's high levels of antioxidants and polyphenols make it powerful against many chronic diseases and help reduce the risk of high blood pressure, stroke, and coronary heart disease.
- It's been shown to help you fight infections like H. Pylori, influenza, and candida
- "EGCG was found to inhibit intestinal glucose uptake by the sodium-dependent glucose transporter SGLT1, indicating its increase in controlling blood sugar." - Beneficial effects of green tea: A literature review (US National Library of Medicine, National Institutes of Health)
- "Although few epidemiological and clinical studies have shown the health benefits of EGCG on obesity and diabetes, the mechanisms of its actions are emerging based on various laboratory data. These mechanisms may be related to certain pathways, such as through the modulations of energy balance, endocrine systems, food intake, lipid and carbohydrate metabolism, and redox status." - Beneficial effects of green tea: A literature review (US National Library of Medicine, National Institutes of Health)
- "A double-blind, placebo-controlled, cross-over design study showed that consumption of a beverage containing green tea catechins, caffeine, and calcium increases 24-h energy expenditure by 4.6%... It was suggested that such modifications were sufficient to prevent weight gain...Recent data from human studies indicate that the consumption of green tea and green tea extracts may help reduce body weight, mainly body fat, by increasing postprandial thermogenesis and fat oxidation." - Beneficial effects of green tea: A literature review (US National Library of Medicine, National Institutes of Health)
MCT Oil
The Science:
- MCT stands for medium-chain triglycerides which can be found in coconut oil, palm oil and certain dairy products (the last 2 I don't recommend). They go straight from the gut to the liver at which point they can be used for a source of immediate energy. But just like other fats, when consumed in excess, they can still be stored as fat.
- In comparison with other types of fat studies have shown that MCTs can help improve endurance in athletes.
- In comparison with long-chain fatty acids, MCTs cause a greater increase in satiety hormones.
- In a study that compared the consumption of coconut oil to soybean oil and that also included calorie restriction, those who ate coconut oil had a reduction in bad types of cholesterol and increased the good.
- MCT oil has been shown to help improve blood sugar levels, but so do all fats, as we covered in episode 117!
Lemon Water
The Science:
- Lemon is high in antioxidants, polyphenols, and of course, vitamin C which all help to prevent damage to cells which can, in turn, reduce the risk of many chronic disease like cardiovascular disease, diabetes, cancer, arthritis, and autoimmune diseases.
- Vitamin C helps support the immune system, aids in wound healing, and helps the body absorb iron.
- Lemon contains high amounts of citrate which may help prevent kidney stones by blocking calcium from binding with other compounds in the body.
- Lemon water is great if it helps you drink more water or if it helps you swap out your soda or fruit juice beverages.
- Water in general helps you detox by flushing out the kidneys, but lemon water does not 'detoxify' your body.
Celery Juice
The Science:
- Compounds like potassium, vitamin K, and flavonoids help balance your electrolytes, reduce inflammation, and lower blood pressure.
- The hydrating effects of celery juice may help improve energy, digestion, and bloating.
The Fiction: That any one food is the answer to increasing your metabolism, losing weight, or curing disease.
What actually causes fat loss?
Reducing your calories.
Eating foods that boost your metabolism by supporting your gut and hormones (whole foods loaded with fiber that keep you full and satisfied).
Increasing your muscle mass.
Increasing NEAT (non-exercise activity thermogenesis).
Getting better sleep and reducing stress.
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