Burn, baby, burn! Burning fat and increasing energy expenditure are two vital focus points for most fitness enthusiasts. While exercise, a healthy diet and supplement regimen are the crucial components to this goal, there are certain thermogenic aids that we could incorporate.
When something is thermogenic, it produces heat. Why does this matter to us? Thermogenic supplements are created to increase heat through metabolic stimulation, which in turn, increases our energy expenditure and our potential ability to burn fat. Ultimately, the rate at which the body metabolizes fat cells determines how quickly we can gain or lose weight. Thermogenic products are great to assist in this process, but be sure to consult your physician before incorporating into your regime.
In addition to thermogenic supplements, there are certain foods and spices that have been shown to increase thermogenesis. In actuality, all foods are “thermogenic,” because the body must use energy to digest them, however, not all foods elicit the same thermic effect; lean protein from solid food sources has the most thermic effect, while fat has the least. This recipe features the following foods and spices that have been deemed to be elevate thermogenesis:
• LEAN PROTEIN from shrimp.
• GINGER is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. It has thermogenic properties that help boost your metabolism, as well as an appetite-suppressant effect.
• RED CHILI contains capsaicin, which is a thermogenic substance that causes a temporary increase in your body’s ability to burn fuel such as fat.
SPICY SCHEZWAN SHRIMP STIR FRY
2 oz. uncooked rice noodles
1/2 lb. large raw shrimp, peeled and deveined
3 TB reduced sodium soy sauce
2 TB granulated stevia (or your preferred sweetener)
2 tsp. sesame oil
1 cup snow peas
1/2 cup canned bamboo shoots, sliced
1/3 cup sliced water chestnuts
2 tsp. minced fresh ginger
1/2 TB minced fresh garlic (or 1/2 tsp. garlic powder)
1/4 cup chopped green onion
1-2 TB red chili pepper, finely chopped (depending upon desired level of heat)
2 TB water
1/2 TB coconut flour
How to Prepare
1. Cook noodles according to package directions. Drain and keep warm.
2. In a bowl, combine shrimp, soy sauce, and stevia; mix to coat and then set aside.
3. Heat sesame oil in large nonstick skillet or wok over medium-high heat. Add snow peas, bamboo shoots, water chestnuts, ginger, garlic, green onion and chili pepper. Stir-fry for 2-3 minutes. Spoon shrimp out of the marinade (keep the marinade!) and into the skillet; stir-fry for 2-3 minutes.
4. Add the water and coconut flour to the bowl with the marinade and mix well. Add to the skillet, along with the noodles, and stir-fry for an additional 2-3 minutes or until shrimp are pink and opaque. Enjoy!
Per serving (recipe serves 2): 315 calories, 27 grams protein, 37 grams carbohydrates (3 grams fiber), 7 grams fat
100% TASTE, 0% GUILT
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Swaminathan R, King RF, Holmfield J et al. Thermic effect of feeding carbohydrate, fat,
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Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009;89, 45-50.
Whiting S, Derbyshire E and Tiwari B.K. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012;59, 341-348.
Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses 2012;37, 103-121.
Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012;95, 845-850.
Fat Burning Foods & Meal Plan | Marie Spano RD, CSCS
Thermogenic Foods | Stefania Medvedik
Foods and Recipes that Boost Metabolism | Dr. Sara Solomon
10 Spices, Herbs That Aid Weight Loss | Dr. Mercola