3. Chili peppers
Chili peppers are good for more than just a boost of flavor in your favorite dishes. This spicy pepper turns up the heat in your weight loss goals with a key compound called capsaicin.
“The capsaicin in chili peppers can temporarily increase metabolism by promoting thermogenesis, which is the process of heat production in the body,” says Goodson. “This effect is relatively small, but over time, it may contribute to fat loss.”
Trista Best, MPH, RD, LD at Balance One Supplements adds that “Capsaicin not only boosts metabolism but may also decrease appetite, helping you consume fewer calories overall.”
4. Cinnamon
Whether you’re sprinkling it on your oatmeal, adding a dash to your morning latte, or even taking it in supplement form, Goodson says that cinnamon can aid in your fat loss goals by way of blood sugar management. “Cinnamon has been suggested to help regulate blood sugar levels and improve insulin sensitivity, and stable blood sugar levels can reduce cravings and overeating, potentially aiding in weight management.” Also, higher, more unmanaged blood glucose levels have also been linked to increased weight gain.
Cinnamon also contains a compound called cinnamaldehyde, which is known for giving this spice its burst of flavor. According to a 2012 study on mice, which was published in the Journal of Nutritional Science and Vitaminology, the mice who consumed cinnamaldehyde lost fat around their abdominal area, whereas the mice that didn’t eat the compound did not lose abdominal fat.
A more recent study published in the Journal of Food Biochemistry found that supplementing cinnamon was linked to both reduced BMI and body weight as a whole.
