Eat spicy to eat slowly and eat less
Not only does it make you sweat, spicy food can also help you slow down eating, which is considered small but has a big impact on your weight.
According to a new study at the State University of Pennsylvania (USA), people who eat moderately spicy meals eat more slowly and consume 11-18% less food. Test dishes including beef with chili sauce and Tikka masala chicken were adjusted with red chili powder.
We only change the amount of spicy chili just enough to not reduce the flavor, says Dr. Paige Cunningham, a post-doctoral fellow at the State University of Pennsylvania. As a result, the amount of energy taken into the body has decreased significantly".
Eating slowly is closely linked to feeling full earlier, reducing the risk of obesity and limiting uncontrolled eating. Cunningham added: Although we do not fully understand the mechanism, it is possible that prolonging the time of chewing helps increase satiety signals from the mouth to the brain and intestines.
Capsaicin, a limited effect in weight loss
Many capsaicin supplements ( Spicy flavoring substances in chili) are advertised as being able to "burn fat", control appetite and promote weight loss. But the reality is different.
Dr. John Wesley McWhorter, a nutritionist at the UTHealth Houston Medical Science Center (USA), commented: Capsaicin can trigger thermogenesis, thereby increasing metabolism. But that impact is quite small and difficult to maintain long-term in real life".
In addition, spicy chili also has anti-inflammatory and antioxidant properties, which are good for heart and gut health. However, not everyone should eat spicy foods. People with acid reflux, enteritis, or allergies can experience serious side effects.
Dr. Emma M. Laing, clinical professor at the University of Georgia (USA), warned: If you have chest pain, anxiety or shortness of breath after eating spicy foods, it is best to avoid them completely. There are many other foods that also provide enough nutrients without chili."
If you can't eat spicy food, the good news is that just eating slowly can help control your calorie intake. Chat during meals, avoid using phones, or proactively reduce the portion sizes.
Just eat a few minutes later, you can lose 100 calories a day without feeling hungry, McWhorter notes.
