You might have heard about thermogenic foods (If You Can Handle the Heat, You'll Achieve Healthy Weight Loss andDiet Food, Drink, or Supplement?) and the research that backs up the healthy weight loss claims. Cinnamon and green tea are two more foods that, when incorporated correctly into healthy diets, provide a fat-fighting boost. As you might have expected, there is even more research to base these healthy eating ideas off of.
Cinnamon has extraordinary benefits to offer to anyone, whether you need to be introduced to diet food and shed some pounds or you're already eating right and want to maintain your body weight. In a recent Scandinavian research study, lean and healthy subjects experienced improvements in their insulin sensitivity and blood glucose regulation after consuming cinnamon. These issues are important because they eventually lower the risk of cardiovascular disease and diabetes.
In terms of the more pressing issue of how to eat healthy for weight loss, Dr. Richard Anderson (PhD) can provide some information he found by conducting a study with his colleagues. They gave participants 2 capsules of cinnamon extract twice a day for 12 weeks. The total daily consumption was 500mg, which is about the same as 10g or 1.5Tbsp of cinnamon powder. The results in participants were reduced body fat and increased lean body mass.
Adding 10g of cinnamon to daily meals is not very easy or practical. Plus, Anderson warns that "when consuming high amounts of polyphenols in the diet the salivary glands produce a protein that binds and minimizes their effects." This is a crucial side note since the polyphenols are thought to be the chemicals that create the beneficial properties of cinnamon. Knowing this, we can propose a capsule, or supplement, as the best way to add the good nutrition of cinnamon to our diet plans.
The other food that should start being incorporated into healthy meals for weight loss is green tea. The important component of this diet food is epigallocatechin gallate, or EGCG for short. After reviewing research concerning green tea and the management of obesity, Drs. Kimberly Grove (PhD) and Joshua Lambert (PhD) determined that a typical cup of brewed green tea contains 240-320mg of catechins. 30-50%, or 72-260mg, of the catechins are EGCG.
A well-cited research study by Dr. Abdul Dulloo (PhD) shows what EGCG does to healthy eating. Study participants took 2 capsules of green tea extract 3 times a day (with each meal). The daily amount of EGCG was 270mg, which can be obtained through 3-4 cups of green tea. 6 out of the 10 participants found that their 24-hour calorie burning rates rose by an extra 63.5-200 calories, with an average of 78.3 calories. It is quite impressive that good nutrition from green tea can provide the same thermogenic boost as running on a treadmill faster than 9MPH for a few minutes.
Drinking 3 or 4 cups of green tea every day is definitely possible, and it might be a desirable option for people who are looking for alternate healthy weight loss solutions. Be aware, though, that brewed green tea cannot be substituted with canned or bottled teas or any other type of tea. Manufacturing and storage of the bottles you pick up at the grocery store significantly cuts the amount of EGCG. Plus, neither black tea or oolong tea contain as many catechins, especially EGCG, as green tea.
With all of these specifics about how and when to drink green tea for fat-fighting effects, it starts to resemble fad diets instead of how to eat healthy. Why not take a simpler route that is safe, effective, and convenient? The same supplement that uses the power of cinnamon to enhance healthy diets also takes advantage of green tea and other thermogenic foods. Together, they burn calories as a well-balanced team. If you are eating right and exercising hard, adding this capsule to your diet plans will give you the boost you need to achieve healthy weight
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