Must-read for weight loss: Scientific analysis of three highly effective fat-burning foods

Several Foods with Excellent Fat-Loss Effects

Are there really any foods that are particularly effective for fat loss? Research in this area is still relatively lacking, both domestically and internationally, with only a few confirmed results.

1. Spicy foods can increase metabolic rate.

Modern medicine has proven that every 30 milligrams of capsaicin (about one tablespoon of chili peppers) can increase the metabolic rate by 23%. In another overseas study, scientists added 0.9 milligrams of capsaicin to tomato juice and found that people reduced their daily calorie intake by 10% to 16% without feeling hungry. This suggests that the spicy taste can reduce overall calorie intake. However, I think this result might be different in China. In Chinese cuisine, spicy foods are often paired with frying, grilling, or roasting methods. Such combinations can actually stimulate the taste buds, unconsciously increasing the intake of staple foods and oils, making it difficult to reduce calories! Therefore, when combining chili peppers with weight loss, pay attention to the method and amount to avoid overindulging your appetite and having the opposite effect.

Furthermore, if you are prone to internal heat, frequently experience acne, irritability, or constipation, eating chili peppers is even less suitable. However, if you don't usually experience internal heat, or if you are a "spicy girl" who loves spicy food, then this method is more suitable for you. In fact, this method is more suitable for people from regions that naturally enjoy spicy food, such as the cold northern regions or some humid and hot basins in the south. The consumption of spicy food is closely related to the local water and soil; eating chili peppers in moderation will not only not cause internal heat, but may even have some health benefits.

2. Drinking more water helps the body burn more energy.

We say that we should drink more water every day, which I also mentioned in my other book, *10,000 Ways to Hydrate*. For health reasons, we should drink more water; for weight loss, we should also do so. One study particularly impressed me. A group of 10 adults were selected; 5 drank 8-12 glasses of water daily, while the other 5 drank only 4 glasses. The results showed that the former group had a significantly higher metabolic rate than the latter.

This is because all bodily reactions require water. If the body is dehydrated, various reactions, including heat conversion, become inefficient, slowing metabolism and significantly reducing fat loss.

3. Eating cold food burns more calories.

Drinking five or six glasses of ice water daily can increase calorie expenditure by 42 kilojoules (10 kilocalories). Over a year, this could result in a reduction of approximately 250 grams of fat. While this method is relatively weak, it is theoretically effective. Eating cold food lowers body temperature, forcing the body to burn more calories to maintain that temperature.

However, there's a problem: for East Asian women, consuming too much cold food is not good. Therefore, unless you have a particularly strong stomach and naturally need to "cool down," it is not recommended that you eat too much cold food.