GoodOracle.com

What we do or do not put in our mouths every day is the most important factor in terms of weight loss and body composition. In fact, getting lean, cut or ripped is all about food. You can build muscle all day eating like a hog but nobody will ever see those muscles unless you do away with the body fat that covers it. So what is it about the foods that cause body fat storage? And what is it about the foods that work with our bodies to bring us back to our “natural” lean state?

Before I get into that bigger picture, I will quickly mention the most powerful dietary additions that are scientifically studied to directly and significantly reduce body fat stores.  After all, you are likely looking for powerful foods that you can simply add into your diet to lean up without exercise or strict diet. It is true, there are compounds in plants that will regulate hormone and enzyme production in your body causing a shedding of body fat over time, without diet change or exercise.

Common “Foods” With Moderate Fat Burning Actions

Food can increase metabolism in a number of ways. The first one I will mention is stimulants. Not everyone does well on stimulants but if you do, they certainly increase metabolism. Coffee, tea, yerba mate and ephedra are all examples. Let’s start with caffeine..

Caffeine

Effect on Calorie Burning

Caffeine can increase energy expenditure by boosting metabolic rate. The effect is dose-dependent, with higher doses generally leading to greater increases in calorie burning.

Average Caloric Burn

For typical consumption, caffeine can increase calorie burning by approximately 75-150 calories per day. This is based on an intake of about 100-200 mg per day, roughly the amount found in one to two cups of coffee.

Study Reference

A study published in the “American Journal of Clinical Nutrition” found that caffeine increased metabolic rate by 3-11% over a 12-hour period. This translates to an additional 79-150 calories burned per day for a 150-pound individual consuming 100 mg of caffeine per day .

Acheson, K. J., Gremaud, G., Meirim, I., Montigon, F., Krebs, Y., Fay, L. B., … & Tappy, L. (2004). Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?. American Journal of Clinical Nutrition, 79(1), 40-46.

Best Sources

GREEN TEA- is especially beneficial to weight loss as, though a cup has a bit less caffeine, it contains antioxidants called catechins which will raise metabolism a further ~4%, burning about 80 more calories. Drink several cups of green early in the day to get full benefits. In fact it would take 7-9 cups of green tea to reach the maximum recommended intake of daily caffeine, 300 mg. Here is an added tip, WHITE TEA is better than green tea in every way. It’s essentially the same thing except it is the young baby leaves instead of mature leaves as used for green tea. The benefit of this is that the young leaves have even more anti aging catechins and also have accumulated less heavy metals from the soil. The caffeine content is similar between white and green tea.

COFFEE- Everyone is familiar with coffee. Like green tea, coffee contains beneficial antioxidants. The main differences are that coffee is darker and bolder in color and flavor as well as being richer in caffeine content. The amount of caffeine in a cup of coffee can vary widely based on factors such as the type of coffee bean, the brewing method, and the serving size. However, a standard 8-ounce (240 ml) cup of brewed coffee typically contains about 95 mg of caffeine.

YERBA MATE- Yerba mate is a traditional South American drink made from the leaves of the Ilex paraguariensis plant. It is consumed as a tea and is known for its unique flavor and stimulating properties. Yerba mate is popular for its purported health benefits and is often consumed for its energizing effects. Yerba mate contains a moderate amount of caffeine, typically more than tea but less than coffee. You can expect 30-50 mg of caffeine per 8-ounce cup.

Dosing Recommendation

It is not recommended to exceed 300 mg of caffeine per day. Also, you should use caffeine containing drinks only earlier in the day, certainly stop at least 5 hours before bed time.

With coffee you will meet that 300 mg of caffeine after about 3 cups. With yerba mate you’ll reach 300 mg after about 7.5 cups. With green and white tea you’ll get there in 7-9 cups.

I recommend starting with just one cup of any oft these drinks first thing in the morning and slowly working up as you gain tolerance. Remember you don’t need to get to 300 mg every day, in fact I would be more comfortable recommending 100-250 mg daily.

Caffeine will cause dependance over time, if you use it for months and then quit abruptly you can suffer headaches, fatigue, irritability, anxiety, concentration/mood issues and malaise.

If you ever need to get off caffeine you can avoid withdrawal symptoms by tapering off. Simply lower your consumption dosage slowly over time to allow your body to adjust smoothly.

One last tip is to remember to drink extra water as caffeine is a diuretic which means that you will be urinating more and you need to replace that hydration.

Ephedrine

Ephedrine is a potent stimulant that affects the central nervous system, leading to increased metabolism and energy expenditure. It enhances thermogenesis (heat production in the body), which results in burning more calories. Ephedrine stimulates the release of norepinephrine, a hormone that increases heart rate, blood pressure, and metabolic rate. This combination of effects can help in reducing body fat and improving physical performance.

Source of Ephedrine

Ephedrine is an alkaloid derived from the plant Ephedra, also known as ma huang. Ephedra has been used in traditional Chinese medicine for thousands of years to treat asthma, nasal congestion, and other conditions. This compound is different than coffee or tea in that you’ll likely need to consume extract capsules instead of a brewed beverage. The synthetic form of ephedrine is also available and is used in various weight loss and energy-boosting supplements.

Recommended Consumption

The dosage of ephedrine for weight loss and increased metabolism should be approached with caution due to potential health risks. A typical dose might be:

• Starting Dose: 20-25 mg of ephedrine taken up to three times per day.
• Maximum Dose: Should not exceed 75-100 mg per day.

It’s crucial to follow medical advice and regulatory guidelines regarding ephedrine use, as its overuse can lead to serious side effects.

Potential for Dependence and Tapering Off

Ephedrine has the potential to form dependence due to its stimulating effects on the central nervous system. Regular use can lead to tolerance, meaning higher doses are needed to achieve the same effects, which increases the risk of dependency and adverse effects.

Tapering Off

To avoid withdrawal symptoms such as fatigue, depression, and irritability, it is advisable to taper off ephedrine gradually if you have been consistently using it for several weeks.

Ephedrine Study Reference

Study: Boozer et al. (2001)

Objective

The study aimed to evaluate the thermogenic and metabolic effects of ephedrine alone in healthy, overweight individuals.

Methodology

• Design: Randomized, placebo-controlled trial.
• Subjects: 24 healthy, overweight individuals.
• Intervention: Participants were randomized to receive either ephedrine (20 mg) or a placebo three times a day for 8 weeks.
• Measurements: Resting metabolic rate (RMR) and thermogenesis were measured before and after the intervention period using indirect calorimetry.

Findings

• Increased Resting Metabolic Rate: Ephedrine supplementation significantly increased resting metabolic rate compared to the placebo group.
• Enhanced Thermogenesis: Participants in the ephedrine group experienced higher levels of thermogenesis, indicating increased calorie burning throughout the day.
• Weight Loss: Although not the primary outcome of the study, participants in the ephedrine group tended to have greater weight loss compared to the placebo group over the 8-week period.

Conclusion

Boozer et al.’s study demonstrated that ephedrine alone effectively increases resting metabolic rate and enhances thermogenesis in overweight individuals. These metabolic changes contribute to greater calorie burning and may support weight loss efforts.

Reference: Boozer, C. N., Daly, P. A., Homel, P., Solomon, J. L., Blanchard, D., Nasser, J. A., & Strauss, R. (2001). Herbal ephedra/caffeine for weight loss: a 6-month randomized safety and efficacy trial. International Journal of Obesity and Related Metabolic Disorders, 25(3), 316-324.

In conclusion, ephedrine is the last stimulant we’ll discuss. Keep in mind that it is also a “thermogenic”, meaning it increases metabolism/body temperature which in turn burns calories. That brings us to the next category of calory burning foods..

Thermogenic Herbs and Spices

The next type of foods/spices that will burn fat (without stimulating) are thermogenic, or warming foods. Warming foods increase your body temperature by raising the metabolism. How are these different from stimulants? Well, while stimulants stimulate the sympathetic nervous system and increase heart rate, blood pressure, and respiration, which can also have a thermogenic effect, non stimulant thermogenic foods can increase metabolism and body temperature without actually being stimulating. They are more gentle in this sense. Thermogenics give you an option for calorie burning closer to night time where you’ll want to avoid stimulants. Thermogenics are also a great option for those who want/need to avoid more harsh stimulants.

The best example to help the average person understand thermogenics is any hot pepper. Everyone knows what it is like to eat hot peppers and feel that heat spread across their face. Other warming foods are ginger, cinnamon, cloves, garlic, bay leaves, turmeric and fennel. Let’s discuss how thermogenics work.

In hot pepper, a chemical called capsaicin is what brings the sensation of heat to our nerves. In a study conducted at UCLA, this compound doubled the metabolism of those consuming it for several hours after consuming it.

The UCLA (University of California, Los Angeles) study on capsaicin and its effects on metabolism gained attention for its findings regarding the potential of capsaicin to increase metabolic rate.

Study Overview

The study was conducted by researchers at UCLA and published in the “American Journal of Clinical Nutrition” in 2012. It investigated the effects of capsaicin, the active component in chili peppers responsible for their spicy heat, on energy expenditure and metabolism.

Methodology

• Design: Randomized, crossover study.
• Subjects: The study involved 34 healthy men and women.
• Intervention: Participants were given either a placebo or a supplement containing 2.56 mg of capsaicin alongside their meals.
• Measurements: Energy expenditure and fat oxidation were measured using indirect calorimetry and other metabolic measurements.

Findings

• Increased Energy Expenditure: The study found that capsaicin supplementation significantly increased energy expenditure compared to the placebo group. Specifically, participants who consumed capsaicin had a higher metabolic rate following meals.
• Enhanced Fat Oxidation: Capsaicin was also observed to increase fat oxidation, which is the process by which the body breaks down fats for energy.

Mechanism

The mechanism behind capsaicin’s effect on metabolism involves its interaction with receptors in the body known as transient receptor potential vanilloid 1 (TRPV1) receptors. Activation of these receptors by capsaicin leads to increased thermogenesis (heat production) and energy expenditure.

The findings of the UCLA study suggest that capsaicin supplementation, through its effects on metabolism and fat oxidation, may potentially support weight management efforts. By increasing metabolic rate and promoting fat burning, capsaicin could be a beneficial addition to dietary and lifestyle interventions aimed at weight loss.

Reference: Yoshioka, M., St-Pierre, S., Drapeau, V., Dionne, I., Doucet, E., Suzuki, M., & Tremblay, A. (1999). Effects of red pepper on appetite and energy intake. British Journal of Nutrition, 82(2), 115-123.

After capsaicin/hot pepper, there are a handful of other spices that are worth utilizing. Here is a quick list.

Piperine (from Black Pepper)

• Thermogenic Effect: Piperine, the compound responsible for the pungent flavor of black pepper, has shown promise in enhancing thermogenesis.
• Mechanism: Piperine may increase metabolism by affecting enzymes involved in fat metabolism and by enhancing nutrient absorption.
• Studies: Studies suggest that piperine supplementation may improve metabolic function and support weight management efforts.

Ginger

• Thermogenic Effect: Ginger is known for its warming properties and has been studied for its potential thermogenic effects.
• Mechanism: Gingerols and other bioactive compounds in ginger may increase metabolism and fat oxidation.
• Studies: Research indicates that ginger supplementation may help enhance calorie expenditure and support weight loss efforts.

Cinnamon

• Thermogenic Effect: Cinnamon has been studied for its ability to influence metabolic processes and potentially aid in weight regulation.
• Mechanism: Compounds like cinnamaldehyde in cinnamon may improve insulin sensitivity and affect metabolic rate.
• Studies: While research is ongoing, preliminary studies suggest that cinnamon supplementation may contribute to improved metabolic health and weight management.

Cinnamon is not only warming, but is also one of the better spices for lowering blood sugar. Lowering blood sugar is always beneficial for weight loss.

With all of these spices, try to get clever with how you add them into your diet. Hot peppers, black pepper, ginger and cinnamon can all be added into meal recipes to enhance flavor. If you want to go beyond you can get into extract capsules to guarantee effective dosing. Be consistent and you will get results. Let’s move on.

Dietary Principles

Now that we have covered some quick food additions, let’s go on for those looking to go deeper into the rabbit hole of weight loss, wellness and health. Allow me to pose a question: are there any obese wild humans? Let me jump in with an answer, for the most part NO, wild humans almost never have excess body fat issues, in fact, no wild animal species deals with an obesity epidemic as we domesticated humans do. If we examine this evidence we can come away with a solution to how an overweight individual can mimic nature to return to a more “natural” body composition.

Of course it is unrealistic to ask somebody to start living completely as a wild human, most can never come close to this and that is perfectly fine. We can continue living in our homes with the goal of slowly imitating our natural environment one habit at a time. Think like you are in a zoo, like a chimpanzee. If the zoo wants to keep a happy healthy chimp, do they feed it corn flakes, pastries and candy? Of course they don’t. Even though the chimp has been taken out of its natural environment, like us, the zoo is going to imitate the natural environment. When this is done properly, the chimp can be happy, healthy, robust and lean. On the other hand if the zoo animals consumed nothing but processed food, it is likely they would have an obesity epidemic similar to ours with heart disease and cancer being the top causes of death.

So to become naturally fit, we need to make sure that our “zoo keepers” are providing us with foods that are as close to our wild foods as possible, the foods that we are actually biologically adapted to.

In comparison to a wild human (indigenous tribes/hunter gatherers) diet, our domesticated agricultural diet is higher in calories and contains significantly less fiber and micronutrients.

The bulk volume of processed foods are composed of pure starch, sugar and oils (macronutrients) glued together, textured, flavored and preserved with various food additives and chemicals. One huge problem is that this processing removes the fiber, vitamins and minerals (micronutrients) that were in the original foods before processing. Now we have a food high in macronutrients and low in micronutrients. How does this cause fat storage?

The body is designed to consume and assimilate foods as they naturally come, using the vitamins and minerals to assist in efficiently turning carbohydrates and fats into the final energy source called ATP. For the body to turn a carbohydrate or lipid into ATP, many enzymes must be manufactured. For these enzymes to be created, vitamins and minerals are required. For these enzymes to work properly, again, vitamins and minerals must be present in sufficient quantities to act as biological “spark plugs” of your metabolism. When the vitamins and minerals are artificially removed, concentrating the carbohydrates and fats, the body loses some ability to convert these fuels into ATP as efficiently.

What happens when calories are not used at the same rate as they are brought in? They travel to the liver to be converted into fat droplets where they are then added to fat cells, making them grow. When the fat cells reach full capacity, new fat cells are created.

So what kind of foods can address this issue? Real whole foods contain all the micronutrients required to metabolize the calories within. Think of it like this, an apple tree is going to manufacture and deposit all of the vitamins, minerals and enzymes required to metabolize, for itself, the energy contained within the apple. When you eat the apple in its whole form, you get the same benefit.

Here’s a brief list of some good whole foods that can support weight loss due to their nutrient density, fiber content, and overall health benefits:

1. Leafy Greens: Spinach, kale, Swiss chard, and other leafy greens are low in calories and high in vitamins, minerals, and antioxidants.
2. Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber and nutrients while being low in calories.
3. Lean Proteins: Chicken breast, turkey, lean beef, fish (like salmon and tuna), tofu, and legumes (such as beans and lentils) provide high-quality protein that supports muscle maintenance and metabolism.
4. Whole Grains: Quinoa, brown rice, oats, barley, and whole wheat contain fiber, vitamins, and minerals that help regulate blood sugar levels and promote satiety.
5. Berries: Blueberries, strawberries, raspberries, and blackberries are low in calories and high in antioxidants, fiber, and vitamins.
6. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are nutrient-dense sources of healthy fats, protein, and fiber that can help control appetite.
7. Greek Yogurt: Plain Greek yogurt is high in protein and probiotics, which can support gut health and promote satiety.
8. Eggs: Eggs are a great source of protein and essential nutrients. They can help increase feelings of fullness and support muscle maintenance.
9. Avocado: Avocados provide healthy fats, fiber, and various vitamins and minerals. They can help keep you full and satisfied.
10. Legumes: Beans, lentils, and chickpeas are rich in fiber and protein, making them excellent choices for promoting fullness and supporting weight loss.

The Importance of High Protein and Fiber Foods

One of the more powerful eating habits that contribute to fat loss is very simple. Make an effort to start eating the higher protein portion of your meal first. Since protein consumption doesn’t cause fat storage the same way consuming carbs and fats can, filling up on protein first naturally will lead to less fat storage in your body over time. As protein is very satiating, often times you will fill up on the proteinaceous portion of your meal and once it is time for deserts, you will already be full which will assist weight loss greatly. Higher protein parts of your meal include meats, eggs, nuts, legumes, dairy and plant sources such as soy.

Fiber is also extremely important to our health and body composition. In the context of weight loss, fiber time releases the carbohydrates/sugars which prevents massive insulin spikes. Without this time release the sugars are dumped right into our bloodstream which shocks our pancreas into unloading all available insulin into the blood. This insulin blast results in low blood sugar causing abnormal sugar cravings, a repeating rollercoaster of insulin and sugary snacks several times per day. Consuming fiber as a time release allows a small amount of insulin to maintain a healthy blood sugar, avoiding the crash of low blood glucose and preventing the 24/7 sugar cravings.

What fiber food is best to add to meals as a time release? Chia seeds are over 1/3rd fiber by weight and most of this is beneficial soluble fiber as oppose to insoluble fiber which is less soothing to the intestinal lining. The fiber alone is of huge benefit but chia seeds additionally assist in weight loss and health in many other ways. For example, chia has 8 times more omega 3 (ALA) than salmon (EPA/DHA), 3 times more fiber than oats, 6 times more calcium than milk, 70% more vegetable protein than soy, 15 times more magnesium than broccoli, twice the potassium of bananas, 5 times more folate and 3 times more iron than spinach and 30% more antioxidants than blueberries.

If you are only interested in the fiber benefits, you can consume the seeds whole. However if you want to better absorb the significant quantities of omega 3 fats, vitamins and minerals, then eating milled/powdered chia seeds is best (I recommend this). The best way to do this is to either buy pre milled chia seeds or to grind whole seeds in a coffee grinder and then cover them in ten times their weight in water. Because of their high soluble fiber content, whole or milled, they will absorb all of this water in about 10 minutes and transform into a gel/pudding. From here you can stir in your desired amount of stevia extract, a natural non calorie sweetener. Put this sweet pudding into your refrigerator with a lid and consume 1-3 tablespoons just before each meal for carbohydrate time releasing and resulting weight loss. Make sure to finish each chia batch within a week. You must be consistent with this. It takes time to put weight on and it will take time to remove it.

Aside from chia seeds, we can make sure that all of our food is low glycemic. The first place to start is removing any sugar sweetened drinks. Soda is the first thing that anyone should remove from their diet. Even fruit juices spike blood sugar, promoting weight gain. Try to replace sugary drinks with water, tea or soda water sweetened with flavored stevia drops. If you must consume a sweet drink, consume some chia gel before and it will dramatically lower the glycemic index of the drink.

Ratio of Omega 3 to Omega 6

Processed foods are filled with vegetable and seed oils which are high in omega 6 fatty acids and lack omega 3 fatty acids. In nature, we would consume closer to a 2 to 1 ratio of omega 6 and 3 oils. With the Standard American Diet (SAD) the ratio is closer to 20 to 1 in favor of omega 6, often the ratio is even worse. Why is this a problem and how does this affect body composition?

Omega 3 fatty acids have been extensively studied to work on an enzyme called PPAR to inhibit adipogenesis (creation of new fat cells) and also prevent the growing of existing fat cells while simultaneously increasing the utilization of fat already stored inside fat cells. (Belchior et al. 2015) Omega 6 on the other hand, has been studied to induce adipogenesis (creation of new fat cells). (Simopoulos 2016)

Another benefit of higher omega 3 and less 6 is that omega 3 lowers inflammation in the body while omega 6 raises inflammation. Since inflammation is linked to every degenerative disease, and weight gain, it would benefit us greatly to get our omega 3 and 6 in balance. How can we most simply do this?

Remove from diet

-All vegetable/seed oils other than coconut oil, palm oil, olive oil, butter, lard and chia oil. (Flax oil has never traditionally been used as a cooking oil as it is fragile to and can easily turn rancid or oxidize)

-Processed foods

Consume in moderation

-Grains

-Nuts (a handful per day, loaded with omega 6)

Eat more

-Clean fish and seafood

-Chia seeds

-Only high quality omega 3 supplements (krill oil or omega 3 algal oils are my preference)

Conclusion

While there are many foods, herbs and spices that can be added to result in weight loss, the best results will always be found when the whole lifestyle is improved. Don’t worry if you are overwhelmed. Take one step at a time. Change one single lifestyle habit at a time. Master one step at a time and soon enough you will have walked miles. In the mean time, relax, enjoy yourself, we only live once.