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Increasing Thermogenesis to Lose Weight
Thermogenesis means increasing the metabolic rate by burning fat to produce
body heat. It is most commonly used in advertisements promoting diet
supplements. There are thousands of them on the market today. Many have the
same ingredients, but in different amounts. Unwanted side effects, including
jitteriness, nervousness, tension, increased blood pressure or heart
palpitations, are common in most of them. You should understand that a
higher dosage does not mean faster weight loss but an increase in side
effects. If you use thermogenic products, you should combine them with a
sensible balanced diet and moderate exercise for the best results.
Stimulants that Increase Thermogenesis for Losing Weight
Ephedrine increases thermogenesis in the body. It speeds up the heart rate
and increases the metabolic rate. It is safe unless abused, but it has
powerful side effects, including cerebral hemorrhage, strokes, and heart
irregularities.
Caffeine affects thermogenesis. It is often combined with ephedrine as a
supplement for losing weight. The thermogenic effect of the two is greater
than either alone. Caffeine is safe unless taken in extremely high doses. A
dose of 400 mg will significantly increase blood pressure, heart
palpitations, anxiety, headache, restlessness, and dizziness.
Capsaicin is found in red hot peppers. Human studies have shown that it
causes an increase in thermogenesis. In one long-term study, capasin
produced a sustained fat oxidation over time. Weight regain occurred when
the dosage of capsaicin was cut in half.
Green tea contains, among other ingredients, catechins. These stimulate
thermogenesis and fat oxidation. Green tea extract also contains caffeine,
which has been shown to stimulate thermogenesis. Human studies have showed
that green tea has thermogenic properties beyond that of caffeine alone.
Green tea has also been used to limit weight regain after weight loss.
A popular combination of supplement ingredients for weight loss is
ephedrine, caffeine and aspirin (ECA). The ECA combination increases daily
caloric expenditure by nearly 8%. There are various forms of each ingredient
that can be put together in different amounts to produce the ECA compound.
Ephedra is also known as the herb Ma Huang. Synephrine is found in the
Citrus aurantium fruit plant. Caffeine can be found in such ingredients as
Guarana, Mate and the Kola nut. Aspirin, which is also known as acetyl
salicylic acid and other salicylates, can be found in White Willow bark.
Non-stimulants that Accelerate Thermogenesis for Losing Weight
There are products being marketed that you can take with thermogenic
products to burn additional fat and lose weight. You should understand that
some of these are produced naturally by your body and the results achieved
by taking them as supplements will be minimal.
Carnitine is produced by the amino acids lysine and methionine. It is
essential for moving fat into the mitochondria of your body cells, where it
is consumed. Dairy and red meat contain the greatest amounts of carnitine.
Deficiencies are rare, even in vegetarians, because the body produces
carnitine very easily.
Choline is essential for fat metabolism. Without it fats and bile can become
trapped in the liver, causing cirrhosis. The Linus Pauling Institute
recommends 550 milligrams (mg)/day for adult men and 425 mg/day for adult
women. A varied diet should provide enough choline for most people, but
vegetarians who consume no milk or eggs may be at risk of inadequate choline
intake. A choline supplement would help such people.
Hydroxycitric Acid (HCA) is found in a citrus fruit called garcinia cambogia.
It inhibits the enzyme in the body responsible for converting carbohydrates
into fat. HCA works best in a combination with a change in eating habit
changes and exercise. HCA and chromium together suppress appetite.
An extract of the Dioscorea Villosa tuber (Wild Yam) increases core
temperature and aids fat metabolism. No negative side effects were
attributed to it.
Are thermogenic products real or merely hype? A number of scientific
journals have published articles on this question, including The
International Journal of Obesity and Related Metabolic Disorders,
Metabolism: Clinical and Experimental, American Journal of Physiology have
reported on the effectiveness of ephedrine, and green tea as thermogenics.
References
BetterBodz.Com. (2000). Fat Loss through Thermogenesis. URL: http://www.betterbodz.com/library/thermogen.html.
BodyandFitness.Com. (no date). Health Journal: L-Carnitine. URL: http://www.bodyandfitness.com/Information/Health/Research/carnitine.htm.
Dickson, Wendy. (no date). Ephedrine: Secret of Weight Loss. Vanderbilt
University Health Psychology Home Page. URL: http://www.vanderbilt.edu/AnS/psychology/health_psychology/Ephedrine_wtloss.htm.
Diepvens , Kristel, et al. (2006). Obesity and Thermogenesis Related to the
Consumption of Caffeine, Ephedrine, Capsaicin, And Green Tea. American
Journal of Physiology. URL: http://ajpregu.physiology.org/cgi/content/full/292/1/R77.
Drake, Victoria J. (2008) Choline. Linus Pauling Institute. URL: http://lpi.oregonstate.edu/infocenter/othernuts/choline/.
Jolis, Oliver. (no date). Ephedrine and its Effect on Weight Loss.
Vanderbilt University Health Psychology Home Page. URL: http://www.vanderbilt.edu/AnS/psychology/health_psychology/ephedrine-final.htm.
Whitford, Christina. (2007). Thermogensis. URL: http://www.bodyandfitness.com/Information/Weightloss/thermo.htm
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