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Capsaicin: 150kcal/d Extra Energy Expenditure, no Effect on Appetite/Hunger in Teens/Twens Receiving 2mg/d, Though

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You will remember that this is not the first time capsaicin made it into the SuppVersity  news - as a fat burner and potential ergogenic that is | learn more . That capsaicin is a relatively powerful metabolic isn't news. In  Nutrition Research  Rigamonti et al. write: "Studies in animals and humans have shown that capsaicin decreases food intake and increases energy expenditure, stimulates fat oxidation, regulates appetite (by decreasing hunger and increasing satiety), and modifies the expression of some hypothalamic peptides implicated in food intake" ( Rigamonti 2018 ) - effects of which the authors highlight that they have been observed in both, lean and overweight adults, but not in "obese adolescents, who are at high risk to become obese adults and for whom effective multidisciplinary integrated body weight reduction programs are needed" (ibid). If you develop too much stomach acid,  bicarbonate may help + it has ergogenic effects, too! Caffeine...
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Protein-Sugar Interactions: Will a Coke/DietCoke Turn Your Lean Steak into a Cheeseburger - Metabolically Speaking?

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Does a Coke (diet or regular) really ruin the metabolic benefits of high protein meals? Decrease fat oxidation? Increase fat storage? Boost your appetite? In her recently published blog about the study, Dr. Shanon Casperson writes acknowledges the "beneficial effects of protein-rich diets", its beneficial effect on satiety, its ability to decrease both prospective and real-world food intake, and its beneficial effects on human metabolism. With all the things we know about protein, it is yet quite interesting that we don't know "what happens when we drink a sugar-sweetened beverage with our steak dinner?" (see BMC blog ). The former is the research-question of a recently published study in the OpenAccess Journal  BMC Nutrition  that was conducted by - you guessed it - Casperson et al. (2017). Learn more about fructose at the SuppVersity Bad Fructose not so Bad, After All! Learn its Benefits. Fructose From Fruit is NOT the Problem US Fructose...
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DIT: Four Fat-Burning Facts About the Effects of Calories, Macros + Meal Timing on the Thermogenic Effects of Foods

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A dream has come true: You can burn more calories by eating more... unfortunately, the so-called "diet-induced thermogenesis" does not fully compensate the increased energy intake - you cannot eat yourself slim as "unfair" as some people think this was. You all will have read that: eating a high protein meal first thing in the AM kickstarts your metabolic engine. But do you also know that this "kick" is worth - in terms of calories, for example? Do you know how the mix of carbohydrates, fats and proteins will affect your diet-induced thermogenesis? Can you tell if calories matter and whether the meal size and speed at which you consume a given meal will matter? Well, today's SuppVersity  article will not be able to answer all of these questions in a "once and for all" fashion, but being based on the latest systematic review by Quatela et al. (2016), it will still give you a good overview of the individual effects of differing energy int...
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How Chewing (Gum/Food) Affects Your Energy Expenditure: Gum + Slow Eating Triple 3h Diet Induced Thermogenesis

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If chewing gums can help triple the diet-induced thermogenesis. Does this mean that your doctor will soon prescribe chewing gums instead of diet and exercise or even weight loss surgery? Slow eating, which involves chewing food slowly and thoroughly, is - according to most research, at least - an effective strategy for controlling hunger level and energy intake in overweight or obesity (Andrade. 2008; Smit. 2011). And the fact that slow eating / chewing more frequently aids weight management even in the people who don't tend to overeat, may - as a recent study from the  Tokyo Institute of Technology  shows - be a consequence of more than just a reduction in energy intake. As Hamada et al. show in two recent studies in Obesity , eating slowly will also ramp up the postprandial energy expenditure and fat oxidation aka the "diet-induced thermogenesis" (DIT) of healthy, normal-weight men and women without one of the pertinent eating disorders. You can find more True ...
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Regular Meals Promote Thermogenic Effect of Food - 22% to 50% Higher Postprandial Thermogenesis in Healthy Women

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While the ads for many fat burners tell you just that, thermogenesis is not the #1 determinant of whether you're lean or fat. It is just one of a bazillion factors that influence your energy balance which in turn controls your weight. Thermogenesis is (falsely) treated like the holy grail in fat loss supplement ads. When all is said and done, though, even a 100% increase in thermogenesis, which has nothing to do with a 100% increase in total energy expenditure, is usually easily compensated for by increased energy intakes in the average and extraordinary male or female dieter. Against that background you may be asking yourselves why the latest study from the  School of Life Sciences  at the  University of Nottingham  even made the "SuppVersity newsworthy"-cut. Well, the answer can be seen in Figure 1 , which tells you that modulating the eating patterns in said randomized crossover trial didn't just affect the extent of postprandial thermogenesis, but also the ...
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