Many people avoid spicy food due to the burning sensation caused by capsaicin. However, some believe spicy food can boost metabolism and aid weight loss. But what does the science say?
The Link Between Chillies and Weight Loss
Several scientific studies have explored the connection between chilli peppers and weight loss.
“Capsaicinoids, naturally found in chilli peppers, may support weight management,” says nutritionist Emma Derbyshire.
Research suggests that consuming capsaicin daily might contribute to weight loss by reducing energy intake. In other words, spicy food could potentially decrease your calorie consumption. This may explain the association between spicy food and weight loss.
Can Spice Really “Spice Up” Your Metabolism?
Does eating chillies really speed up your metabolic rate? To understand this, we first need to define metabolism. Nutritionist Rose Constantine-Smith explains:
“Metabolism is the process of generating energy from nutrients.” It’s how our body gets energy from the food we eat.
The energy our body uses for basic functions (vital organs functioning) accounts for 56-80% of our total energy expenditure, known as the basal metabolic rate (BMR). This doesn’t include activities like walking, talking, or eating.
A “slow metabolism” is more accurately described as a low BMR. Everyone’s BMR is different and influenced by factors such as:
Genetic Factors
Your genetics can influence how your body uses energy, though this is not fully understood.
Body Composition
Muscle burns more energy than fat. Therefore, a higher muscle-to-fat ratio results in more energy burned.
Sex Differences
Men generally have a higher muscle-to-fat ratio than women, leading to a higher BMR.
Age-Related Changes
BMR tends to decrease as we age, likely due to muscle loss.
Body Weight Considerations
Larger bodies require more energy to sustain themselves.
But does a slow metabolism directly cause weight gain? Constantine-Smith clarifies that it’s not that simple:
“Current evidence doesn’t strongly indicate this. A larger body actually needs more energy to survive. There are exceptions like an underactive thyroid gland which slows metabolism and can lead to weight gain, even without increased food intake. However, weight gain often stems from factors like overeating, lack of exercise, stress, sleep deprivation, and illness.”
So, can chillies offer a metabolic boost?
“Some studies suggest that capsaicin in chillies may increase metabolism and calorie burning,” says Constantine-Smith. “However, these claims are weak, and the effect appears minimal and short-term.”
The Final Verdict: A Pinch of Spice, Not a Magic Bullet
While a little spice might offer a small benefit, don’t expect it to be a rapid weight loss solution.
If you dislike spicy food, don’t worry! More effective weight loss strategies exist, such as improving your diet, exercising regularly, and prioritizing sleep.
Enjoy chillies for their flavor, not with the expectation that they will significantly contribute to weight loss.
