Many shy away from spicy meals due to capsaicin, the chemical responsible for the burning sensation, and its effects on our bodies. However, some believe spicy food can boost metabolism and aid weight loss. But what does the science say about whether spicy food is good for losing weight? Let’s delve into the evidence.
The Link Between Chillies and Weight Loss
Several scientific studies have explored the connection between hot chilli peppers and weight loss.
According to nutritionist Emma Derbyshire, “Capsaicinoids are a group of chemicals naturally occurring in chilli peppers. They have properties that may help to support weight management.”
While individual reactions to spice vary, research suggests that “a daily consumption of capsaicin may contribute to weight loss through reductions in energy intake.” In other words, spicy food might make you feel like eating fewer calories. This potential calorie reduction could explain the association between spicy food and weight loss.
Does Spicy Food Spice Up Your Metabolism?
Can chillies really accelerate your metabolic rate? Nutritionist Rose Constantine-Smith clarifies the concept of metabolism:
“Metabolism is ‘the process of generating energy from nutrients’. Simply put, it’s the process our body uses to extract energy from food.”
The energy our body expends simply to exist, keeping our vital organs functioning, accounts for 56-80% of our total energy expenditure, known as our basal metabolic rate (BMR). This excludes activities like walking, talking, or eating.
Therefore, a “slow metabolism” is more accurately described as a “low BMR.” Constantine-Smith notes that BMR varies among individuals and can be influenced by several factors:
Genetic Predisposition
Genetics can play a role in how your body utilizes energy, although the specifics are still being investigated.
Body Composition
Muscle tissue burns more energy than fat tissue. A higher muscle-to-fat ratio leads to greater energy expenditure.
Sex Differences
Men generally have a higher muscle-to-fat ratio than women, resulting in a higher BMR.
Age-Related Changes
BMR tends to decrease with age, often due to muscle loss.
Body Weight Influence
Larger bodies require more energy to maintain.
But does a slow metabolism cause weight gain? Constantine-Smith clarifies that it’s not always straightforward.
“Most of the time, current evidence doesn’t indicate this, especially since a larger body needs more energy to survive. There are exceptions, such as an underactive thyroid gland, which slows metabolism and often leads to weight gain even without increased food intake. However, weight gain can occur for various reasons, including overeating, lack of exercise, stress, sleep deprivation, and illness.”
So, can chillies help? Constantine-Smith states, “It’s true that capsaicin in chilli has been found in some studies to increase our metabolic rate and calorie burning. However, these claims are weak. Even if true, the effect is minimal and short-lived.”
The Final Verdict
A touch of spice may offer occasional benefits, but don’t expect it to be a magic bullet.
If you dislike spicy food, there are more effective and comfortable ways to lose weight. Prioritize improving your diet, increasing exercise, and getting adequate sleep.
Enjoy chillies for their flavor, not with the sole expectation of weight loss. Focus on sustainable lifestyle changes for lasting results.
