Spicy foods help you eat slowly and consume less
According to a new study by the University of Pennsylvania (USA), people who eat moderately spicy dishes consume 11% to 18% less food while still feeling delicious. We only changed a small amount of chili powder in the dish, and this change helped participants eat more slowly, feel full sooner without discomfort, says Dr. Paige Cunningham, lead author of the study.
Research shows that moderate spicy eating does not cause participants to drink more water, a factor often thought to be the reason for their rapid fullness. Adding a little spicy to your meals, just enough to create flavor, can help reduce calorie intake without affecting your satisfaction, Cunningham emphasized.
Eating quickly has long been considered a habit that is harmful to health, associated with obesity, high blood pressure and increased triglycerides. Therefore, eating spicy foods, if it helps users slow down, can contribute to improving eating habits.
Capsaicin Boosts metabolism, But doesn't teach fat miracles
Capsaicin, the spicy flavor compound in chili, is considered a "golden ingredient" that helps promote thermogenesis (increase metabolism) and reduce inflammation. However, according to Dr. John McWhorter, a nutritionist at the Institute of Nutrition and Dietetics (USA): "This effect is real, but not strong enough to create significant changes in long-term weight".
Capsaicin can support heart, intestinal and skin health thanks to its antioxidant and anti-inflammatory properties. However, McWhorter believes that using capsaicin supplements to burn fat is unnecessary and can be counterproductive if overused.
In addition, people with acid reflux, inflammatory bowel disease (IBD) or celiac disease should avoid eating too much spicy food. Dr. Emma M. Laing, Director of the University of Georgia Department of Nutrition (USA), recommends: If you experience symptoms such as chest pain, shortness of breath, anxiety or allergies after eating spicy foods, stop immediately and talk to your doctor.
Eating slowly is still the most effective "secret"
Eating spicy foods is not a miracle weight loss ticket, but only helps you eat more consciously. Eating slowly causes food to stay in the mouth longer, helping the brain and intestines receive fullness signals in time, says Dr Cunningham.
If you cant eat spicy food, you can still use this method by chatting while eating, placing a stick on the back of each piece or not eating while surfing your phone. McWhorter believes that by reducing 100 calories a day from eating slowly, you can naturally improve your weight without the need for chili.
