I've told you time and time again about the bogus world of fat loss supplements.
L-Carnitine is one of the most popular ones sold, even though it won't do a thing for your waistline.
But if you're thinking about squeezing every last drop out of your fat loss efforts, then a capsicum supplement might be a good option.
This study (1) examined 10 healthy males in their 20s and found that taking capsaicin 1 hour before low intensity exercise (50% of tidal volume) is:
"a valuable supplement for the treatment of individuals with hyperlipidemia and/or obesity because it improves lipolysis without any adverse effects on the cardiac depolarization and repolarization process."
Definitely worth a try at least - increased fat oxidaion is certainly welcomed by all of us!
Capsaicin for Fat Loss
Another study found supplementing with 750mg of capsaicin reduced food intakeby 8.1-8.5%, which was predominantly courtesy of a reduced fat intake (13.3-15.5%) (2).
So it may not only help with fat oxidation but also help us consume less calories - a very important part of the dieting process!
Which brings me into a recent study into capsicum that sparked my interest (3). Here researchers had 28 subjects stay for 8 x 24-hour periods in a respiration chamber where they measured the exact amount of calories burned. They were given different meals on the various occasions, with a reduced calorie intake leading to a 5% decrease of their energy expenditure.
And here's the thing - the reduced energy expenditure didn't occur when the subjects took the capsaicin or increased their protein intake - whilst the combination of a protein-rich diet and the capsaicin yielded even better results.
Moreover, the capsaicin supplement prevented the hunger stemming from the calorie restriction too - something we all know too well!
The authors conclude with:
"A combination of the addition of capsaicin and carbohydrate replacement by protein with a 20 percent energy restricted diet, or carbohydrate/protein exchange alone resulted in higher energy expenditure and fullness compared with a control diet in energy balance...The effectiveness of the capsaicin and protein should be further evaluated in well-designed weight-loss studies in overweight and obese individuals."
So there we go - a capsaicin supplement may be able to prevent your drop in metabolic rate whilst dieting, enhance fat oxidation, and prevent hunger and the ingestion of more calories.
At this stage I'd recommend taking a capsaicin supplement and seeing how you react - paying attention to the dosages on the label and give it a try.
It won't turn you into a shredded machine if your diet and everything else isn't on point...but it will certainly in work in harmony with solid fat loss efforts!
"Stay Fit, Stay Flexed!"
Fat Loss isn't as hard as you think...
I know you're busy, so I won't keep you for long...
My readers regularly message me as losing weight can be extremely difficult.
Even worse is when stopping an extreme diet brings all the weight back!
I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.
That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!
I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!
As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.
References
(1) Shin KO, Moritani T. Alterations of autonomic nervous activity and energy metabolism by capsaicin ingestion during aerobic exercise in healthy men. J Nutr Sci Vitaminol (Tokyo). 2007 Apr;53(2):124-32.
(2) Surh YJ, Lee SS. Capsaicin, a double-edged sword: toxicity, metabolism, and chemopreventive potential. Life Sci. 1995;56(22):1845-55.
(3) Smeets AJ, Janssens PL, Westerterp-Plantenga MS. Addition of capsaicin and exchange of carbohydrate with protein counteract energy intake restriction effects on fullness and energy expenditure. J Nutr. 2013 Apr;143(4):442-7. doi: 10.3945/jn.112.170613. Epub 2013 Feb 13.
Author
Dayne Hudson