Thermogenic foods, such as coffee, pepper, cinnamon and ginger, act on the nervous system, helping to increase energy expenditure and metabolism, favoring the burning of body fat and weight loss.
Furthermore, thermogenic foods also improve concentration and physical and mental disposition, and can be consumed by those who want to improve productivity or performance during physical exercise.
However, to lose weight with thermogenic foods, it is also essential to maintain a healthy and balanced diet and practice physical exercise regularly. See how to follow a healthy diet to lose weight.
List of thermogenic foods
The main thermogenic foods are:
1. Café
Coffee is a drink with great amounts of caffeine, a bioactive compound that acts on the central nervous system, increasing metabolism and promoting the burning of body fat and weight loss.
How to use: The recommended daily amount of coffee is 4 cups, around 600 ml of brewed coffee per day. People with high blood pressure and pregnant women should consume a maximum of 2 cups, around 300 ml of brewed coffee per day. Find out how much caffeine is present in each type of coffee.
Care: children under 12 years of age, people suffering from insomnia, anxiety, tinnitus and labyrinthitis should not consume coffee. In the same way, people with reflux, ulcers and gastritis should avoid this drink.
2. Green tea
Green tea (Camellia sinensis) has good amounts of caffeine and catechins, compounds with thermogenic properties that stimulate metabolism, causing the body to use more energy and promoting weight loss.
How to use: It is recommended to drink up to 4 cups of this tea per day between meals. 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.
Care: green tea should not be consumed by children, pregnant women or women who are breastfeeding. It should also be avoided by people with kidney, liver, thyroid problems, anemia, gastric ulcers, gastritis and who suffer from anxiety, panic syndrome or insomnia.
3. Pepper
Pepper contains good amounts of capsaicin, a bioactive compound related to the spicy flavor, which increases body temperature and accelerates metabolism, promoting weight loss.
How to use: Pepper can be used to prepare jelly and preserves or to season meats, soups, pastas and stews. See how to consume pepper.
Care: People with gastritis, reflux, ulcers or high blood pressure should consume pepper in moderation and sporadically. Furthermore, the consumption of pepper should be avoided by those who have hemorrhoids.
4. Cinnamon
Cinnamon contains cinnamaldehyde, a bioactive compound that promotes increased metabolism and stimulates the burning of body fat, promoting weight loss.
How to use: you can consume up to 6g of this spice in stick or powder form, added to tea, fruit, yogurt or milk. Cinnamon can also be used in preparations such as chicken or rice. See other ways to use cinnamon in your daily life.
Care: people with gastritis and ulcers, as well as children, pregnant or breastfeeding women should avoid using cinnamon. Anyone who uses medication for diabetes, heart problems, anticoagulants or antibiotics should talk to their doctor before consuming this spice.
5. Guarana powder
Guarana powder has excellent amounts of caffeine and catechins, antioxidants that act on the nervous system, increasing energy expenditure and burning body fat, thus helping with weight loss.
How to use: Guarana is generally found in powder form, with a maximum intake of 2g per day being recommended, which can be diluted in water, juices or vitamins throughout the day. Furthermore, guarana can also be found in capsules, which can be taken with water.
Care: Guarana is not recommended for pregnant or breastfeeding women. It should also 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.
6. Coconut oil
Coconut oil is rich in medium-chain triglycerides, a type of fat that stimulates the sympathetic nervous system, promoting increased metabolism and, therefore, can be a good option for improving mood and helping with weight loss.
Furthermore, coconut oil also helps to prolong satiety and reduce hunger, helping 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 salads, smoothies, cakes or to season salads, for example.
Care: Ingesting high amounts of coconut oil can cause diarrhea, cramping, abdominal discomfort and can increase levels of “bad” cholesterol, LDL, in the blood.
7. Cocoa
Cocoa is a food with good amounts of caffeine and theobromine, which are bioactive compounds with thermogenic action that help accelerate 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. Furthermore, cocoa can also be found in dark chocolates, which must contain a minimum of 70% cocoa. See how to consume cocoa.
Care: People with anxiety, difficulty sleeping or problems such as gastritis, reflux or ulcers should avoid cocoa.
8. Ginger
Ginger is a root rich in gingerol, a bioactive compound with thermogenic properties that accelerate metabolism and stimulate the burning of body fat, promoting weight loss.
How to use: ginger is generally consumed fresh or dehydrated, and can be added to salads, juices, soups, stews or used to prepare teas. See how to make ginger tea.
Care: Ginger is not recommended for people with gallstones, bleeding diseases or who use anticoagulant medications. People who use medications to control high blood pressure and diabetes should only consume ginger under the guidance of a doctor. During pregnancy, ginger consumption should be up to 1g per day and for a maximum period of 3 consecutive days.
9. Hibiscus tea
As it contains high amounts of catechins, flavonoids and anthocyanins, bioactive compounds that increase energy expenditure, hibiscus tea helps to increase the burning of body fat, favoring weight loss.
How to use: The recommended amount of hibiscus tea is up to 3 cups per day, which can be consumed after meals.
Care: Hibiscus tea is not recommended, without medical advice, during pregnancy or breastfeeding, for people with kidney or liver problems and for children under 12 years of age.
People with high blood pressure or diabetes, and who are taking medication, should consult a doctor before consuming this tea.
10. Mate tea
Mate tea is a drink rich in caffeine, a compound that has thermogenic properties, accelerating metabolism and increasing the burning of abdominal fat.
How to use: This tea can be consumed hot or iced and the maximum recommended amount per day is up to 1.5 liters. Find out how to consume mate tea.
Care: This tea is contraindicated for children, people with insomnia, anxiety, high blood pressure and pregnant women. Furthermore, as it reduces blood sugar levels, this drink should only be used by diabetics under the guidance of a doctor.
Mate tea should also not be consumed by people who use monoamine oxidase inhibitor medications (MAOIs), such as selegiline, moclobemide, isocarboxazid, phenelzine, nialamide, iproniazid or tranylcypromine, for example.
11. Garlic
Garlic helps burn abdominal fat as it contains allicin and alliin, sulfur compounds that increase metabolism and reduce the size of adipocytes, which are the fat cells in the abdominal region.
How to use: To obtain the thermogenic benefits of garlic, you must consume 1 clove of fresh chopped or crushed garlic per day, which can be used to season meats, salads, sauces and pasta.
Care: the consumption of raw garlic, as a natural remedy, is not recommended for newborns, during surgery healing and in cases of low blood pressure, stomach pain, bleeding and use of anticoagulant medications.
Furthermore, garlic, especially in large quantities or in supplement form, is also not recommended for pregnant and breastfeeding women.
12. Matcha tea
Matcha tea promotes weight loss because it is rich in caffeine, a substance with thermogenic action that stimulates metabolism, increasing the burning of body fat. Check out more about matcha tea.
How to use: This tea can be consumed in powder or sachet form, and it is recommended to drink up to 3 cups (of tea) per day.
Care: This tea is not recommended for children under 12 years of age, people with anxiety, arrhythmia, insomnia, reflux, gastritis or stomach ulcers. It is also not recommended for pregnant or breastfeeding women.
People who use anticoagulants, medicines for high blood pressure and high cholesterol should only consume matcha tea under the guidance of a doctor.
13. Turmeric
Turmeric, or turmeric, is a root that contains curcumin, a bioactive compound with thermogenic properties, stimulating energy expenditure and the burning of body fat, making it a good food to help with weight loss.
How to use: Turmeric can be found fresh or in powder form, being used in teas or as a seasoning for meat, chicken, pasta and soups. Turmeric can also be found in capsule supplement form. See better how to use turmeric.
Care: Turmeric is not recommended for people with gallstones or who are taking anticoagulant medications. During pregnancy or breastfeeding, turmeric should only be used under the guidance of a doctor.
See the following video on how to prepare a thermogenic drink to lose weight:
