Thermogenesis is the process that increases heat production in our body. In common situations, Thermogenesis is a body mechanism that helps maintain optimum body temperature. It can also happen as a response when we consume certain food. In simple terms, Thermogenesis is the heat produced by the body when a metabolic activity happens.
Thermogenesis is how your body produces heat by using energy. This happens in special tissues in your body, like brown adipose tissue and skeletal muscles, and it causes your core body temperature to go up.
Now, how does Thermogenesis help you lose weight? Let us find out.
Thermogenesis – The different types you need to know about
The thermogenesis process is broadly divided into three types, and the classification is based on how the body generates heat. Let us have a look at what they are.
EAT or Exercise Associated Thermogenesis – EAT is a kind of thermogenesis process when the calories burned by the body are broken into sweat, which, in turn, increases the body temperature. We often find this process during workouts or sports activities.
NEAT or Non-Exercise Activity Thermogenesis – NEAT is another thermogenesis process in which the body generates heat when energy is expended for regular day-to-day activities.
DIT or Diet-Induced Thermogenesis – The third type of thermogenesis process is when the body’s energy dissipates in the form of heat after consuming a meal. The process is also known as the “thermic effect of food.”
Other than different kinds of Thermogenesis, the process is also categorized below.
Shivering Thermogenesis – When your body suddenly gets exposed to cold, it responds by a heat-generating process called shivering. The body’s somatomotor system controls this shivering in your skeletal muscles. When your muscles start contracting quickly, they produce heat, and that’s how your body’s core temperature goes up.
Non-Shivering Thermogenesis – Non-shivering thermogenesis is when the metabolic heat increases due to brown fat breakdown. Such a process is not associated with muscle or physical activity.
How does Thermogenesis help with weight loss?
We all know that Thermogenesis is a process where our body expends heat. Such a process helps burn calories to generate heat, and this aids in weight loss. When unused, the extra calories in our body get accumulated as fat, which can cause weight gain. So, those who wish to lose weight the healthy way can combine a healthy diet and exercise with Thermogenesis to burn stubborn fat and lose weight.
Understanding the different factors that affect the natural thermogenesis process
There are quite a few factors that can affect the thermogenesis rate of our body. Some of them are explained below.
Nutrition and Diet
Our food can make our bodies burn calories, and each food we consume works differently. Proteins, for example, take longer to digest, so they use more calories to digest them. Some foods are naturally “thermogenic,” which means they make the body lose more heat. When we include these thermogenic foods in our daily diet, they can help burn more body fat. But it is important to remember that this works well with a balanced diet and regular exercise.
When we exercise, our muscles move. This movement makes our muscles contract and expand; when that happens, we burn calories. The energy our body makes during exercise turns into two things: kinetic and heat energy. So, when we exercise more often and with more intensity, we burn more calories to keep up with the activity. This leads to heat loss and helps us lose weight.
When the weather changes, our body reacts and adapts to the temperature differences through Thermogenesis. When the temperature increases or decreases, special cells in our body send signals to the brain. Then, the brain tells our muscles to move a lot, like when we shiver. This rapid movement of muscles creates heat, which increases our core body temperature.
How can we use Thermogenesis to our advantage?
The thermogenesis process burns the extra calories in our body and produces heat. Such a process creates a balance of negative energy linked to weight loss. So, including thermogenic foods can help shed those extra pounds. Thermogenic weight loss is a proven and very effective method for weight loss.
Thermogenic foods that can be included in your diet to lose weight
We now know that Thermogenesis improves the body’s metabolism. Thus, more fat gets burned for the same amount of workout or physical activity we do. Some of the thermogenic foods that aid with weight loss are included below.
Caffeine can be found naturally in several foods, waking you up and making you feel more active. It does this by increasing a hormone called adrenaline, which helps your body prepare to handle tough or hectic situations. When adrenaline goes up, it tells the fat cells to release fat into your blood, and your body uses this for energy. Caffeine also makes you less hungry and helps your body burn more calories. This can be a good way to cut down on how much you eat and lose weight.
The weight loss properties of green tea extract are thanks to caffeine and EGCG compounds. Both these compounds are known for their thermogenic property. EGCG, or epigallocatechin gallate as it is called, slows down adrenaline breakdown, thus increasing its impact. So, it aids in fat burning by increasing metabolism.
Coconut oil comprises medium-chain fatty acids, increasing the Thermogenesis process. Coconut oil, when used in cooking, aids with fat burning as it helps control appetite and keeps you satiated.
Proteins are different from fats and carbohydrates because they take a long time to break down in our bodies. This means that our bodies use up more calories to digest proteins. So, if you eat foods high in protein daily, you can lose weight because your body burns more calories while digesting them. Lean proteins from animals make you feel full and satisfied, so you feel less hungry and avoid overeating. On the other hand, plant-based proteins can also speed up your metabolism, which also helps with weight loss.
Ginger is a magical herb that is known for the amazing health benefits it provides. One of the benefits of ginger is that it increases the thermogenic effect of the dish you make. Ginger is also known for its antioxidant and anti-inflammatory properties, which help you burn more calories and fat.
Fibre Rich Foods
Foods that are rich in fiber aid in digestion and also increase metabolism. Studies have shown that one can increase body metabolism by consuming 45 – 50 grams of fiber daily. Some high-fiber foods in everyday diets include almonds, mangoes, pears, leafy greens, pistachios, etc.
Now that we know about Thermogenesis and how it aids with weight loss, it is time we make the best use of it. Talk to your trainer or nutritionist to check how to include thermogenic foods. Those who wish to lose weight faster can also rely on weight loss supplements with natural thermogenic ingredients like green tea extract and ginger.