By Body fat serves a purpose, but knowing how to eliminate the dangerous type is essential.
What is Brown Fat, and What Does it Do?
Brown fat helps produce heat through thermogenesis, containing much more mitochondria than white cells.
Therefore, it allows us to convert food into heat more efficiently. It may be a surprise to you, but healthy adults happen to have a lot more brown adipose tissues.
How Do We Activate Brown Fat?
There are several ways in which we can activate brown fat. One of them is through shivering. So, when the temperature drops, that’s an excellent way to activate brown fat. It’s also effective if you plunge into ice-cold water (cold water therapy). Research suggests that two hours of cold exposure may be enough to activate the burning of brown fat.
Exercise is also a prevalent way to activate fat brown stores. A protein called irisin, which humans produce, also transforms white fat into brown.
One study showed that sedentary people make less of this protein, but those who exercise at an intense aerobic level tend to have a lot more. Exercise is one of the fundamental ways to burn brown fat — along with proper nutrition.
To activate brown fat, you should exercise moderately for at least 150 minutes daily. You might walk, ride your bike, and swim.
But, we must also get in some vigorous exercise, which should be within the 75-minute range per week. The exercise choices could be swimming, power walking, running, or circuit training. You can always do more than this — and integrating some weightlifting with those options is recommended.
A common way to activate brown fat is through your diet, which is called diet-induced thermogenesis. Examples are phytonutrients in foods and supplements, such as green tea, protein, cayenne pepper, etc.
What Research Says About Brown Fat
It’s still unknown territory, and more research is required to understand brown and white fat clearly.
Studies have shown mice engineered by scientists born with little or no brown fat created brown fat from white cells and muscles when exposed to cold temperatures.
A protein called Ebf2 could play an essential role in burning brown fat. Those engineered mice were exposed to high levels of Ebf2, which also transferred fat white cells into brown. Those cells consume a lot more oxygen, producing heat that burns calories.
How Brown Fat Can Help Us
Since brown fat helps burn calories, it might be a way to control blood sugar, improving insulin levels. It could help decrease our risk of developing type two diabetes, and it’s a promising move forward in the fight against obesity.
Activating brown fat is important in weight loss and maintaining good metabolic health. While there are several ways to activate brown fat, such as shivering, cold water therapy, exercise, and diet, certain foods have been shown to activate and burn brown fat. Here are six key foods with relevant research to help activate and burn brown fat.
One: Green tea
Green tea is a beverage rich in catechins, natural antioxidants that can activate brown fat and increase energy expenditure. Below are three key things that Green tea can activate fat burning.
Reduces Hunger
Green tea consumption is also beneficial for burning brown fat because it reduces hunger and increases satiety, which can aid in weight loss and brown fat activation and metabolism.
A study on 60 obese individuals found that green tea extract reduced hunger and increased satiety, increasing brown fat activation and metabolism.
This reduction in hunger can help burn brown fat and aid in weight loss.
Increases Thermogenesis
Green tea consumption has been shown to increase thermogenesis, the process by which the body generates heat and burns calories.
A study on ten healthy men found that green tea extract increased thermogenesis and energy expenditure, increasing brown fat activation and metabolism.
This increase in thermogenesis can help burn brown fat and aid in weight loss.
Anti-Inflammatory Effects
Green tea consumption also has anti-inflammatory effects, aiding in weight loss, brown fat activation, and metabolism. Chronic inflammation is associated with obesity and metabolic diseases, hindering brown fat activation and metabolism.
A study on 12 obese individuals found that green tea extract reduced inflammation markers and increased brown fat activation and metabolism.
This reduction in inflammation can help burn brown fat and aid in weight loss.
Ways to Use: Green tea can be brewed and consumed hot or cold. Adding lemon, ginger, or honey to green tea can enhance its taste and add health benefits.
Two: Caffeine
Caffeine is a natural stimulant in coffee and tea that can increase energy expenditure and activate brown fat.
A study of 10 healthy individuals found that caffeine increased brown fat activation and thermogenesis, increasing energy expenditure. Here are three ways caffeine naturally activates brown fat.
Increases Lipolysis
Caffeine consumption is also beneficial for burning brown fat because it increases lipolysis, which is the process by which fat cells release fatty acids into the bloodstream for energy.
A study on ten healthy men found caffeine increased lipolysis and fat oxidation, increasing brown fat activation and metabolism.
This increase in lipolysis can help burn brown fat and aid in weight loss.
Boosts Energy Expenditure
Caffeine has also been shown to boost energy expenditure, the amount of energy the body uses daily.
A study on 14 healthy men found caffeine increased energy expenditure and fat oxidation, increasing brown fat activation and metabolism. This increase in energy expenditure can help burn brown fat and aid in weight loss.
Enhances Exercise Performance
Caffeine has also enhanced exercise performance, increasing brown fat activation and metabolism.
A study conducted on 15 healthy men found that the consumption of caffeine before exercise improved exercise performance and increased fat oxidation, which indicates an increase in brown fat activation and metabolism. This increase in exercise performance can help burn brown fat and aid in weight loss.
Ways to Use: Caffeine can be found in various sources such as coffee, tea, energy drinks, and supplements. However, it is important to consume caffeine in moderation as high consumption may cause negative effects such as insomnia and anxiety. Incorporating caffeine into meals and snacks or using it as a pre-workout supplement can help increase caffeine consumption and provide its benefits.
Three: Capsaicin
Capsaicin is a compound found in chilli peppers that can activate brown fat and increase thermogenesis.
Here are some key ways Capsaicin can help you burn body fat.
Increases Thermogenesis
Capsaicin has been shown to increase thermogenesis, the process by which the body generates heat and burns calories.
A review of studies on capsaicin found that it increased thermogenesis and energy expenditure in both animals and humans, leading to an increase in brown fat activation and metabolism.
Suppresses Appetite
Capsaicin has also been shown to suppress appetite, leading to decreased calorie intake and increased brown fat activation and metabolism.
A study conducted on 20 women found that the consumption of capsaicin reduced appetite and increased fullness, leading to decreased calorie intake. This decrease in calorie intake can help burn brown fat and aid in weight loss.
Improves Insulin Sensitivity
Capsaicin has also improved insulin sensitivity, glucose control and increased brown fat activation and metabolism.
A study conducted on 36 overweight and obese individuals found that the consumption of capsaicin improved insulin sensitivity and decreased insulin resistance, leading to better glucose control.
This improvement in insulin sensitivity can help burn brown fat and aid in weight loss.
Ways to Use: Capsaicin can be added to dishes such as chilli, soups, and stews to add flavour and health benefits. Capsaicin can also be taken as a supplement.
Four: Protein
Protein is an important macronutrient that can activate brown fat and increase energy expenditure. Here are some key ways protein can help you burn body fat.
Reduces Hunger
Protein consumption is also beneficial for burning brown fat because it reduces hunger, decreasing overall calorie intake.
A study on 19 overweight individuals found that consuming a high-protein meal reduced hunger and decreased overall calorie intake, increasing brown fat activation and metabolism.
This reduction in hunger can help burn brown fat and aid in weight loss.
Increases Satiety
Protein has also been shown to increase satiety, leading to decreased calorie intake and increased brown fat activation and metabolism.
A study of 20 healthy women found that consuming a high-protein breakfast reduced hunger and increased fullness, decreasing calorie intake (2). This decrease in calorie intake can help burn brown fat and aid in weight loss.
Maintains Muscle Mass
Protein has also been shown to maintain muscle mass during weight loss, which can increase brown fat activation and metabolism.
A study conducted on 20 obese women found that consuming a high-protein diet during weight loss prevented the loss of muscle mass, leading to an increase in brown fat activation and metabolism.
This maintenance of muscle mass can help burn brown fat and aid in weight loss.
Ways to Use: Incorporating lean protein sources such as chicken, fish, beans, and legumes into meals can provide the health benefits of protein.
Five: Resveratrol
Resveratrol is a natural compound in red wine, grapes, and berries that can activate brown fat and increase energy expenditure.
Here are some key ways in which resveratrol can help you burn body fat
Reduces Inflammation
Resveratrol has also been shown to reduce inflammation, which can increase brown fat activation and metabolism.
A study on 15 obese men found that resveratrol consumption reduced inflammation markers and increased brown fat activation, leading to increased metabolism and weight loss. This reduction in inflammation can help burn brown fat and aid in weight loss.
Regulates Hormone Levels
Resveratrol has also been shown to regulate hormone levels, which can increase brown fat activation and metabolism.
A study on 13 overweight women found that consuming Resveratrol regulated hormone levels, increasing brown fat activation and metabolism. This regulation of hormone levels can help burn brown fat and aid in weight loss.
Prevents Fat Cell Formation
Resveratrol has also been shown to prevent the formation of new fat cells, which can increase brown fat activation and metabolism.
A study conducted on mice found that resveratrol consumption prevented the formation of new fat cells, leading to increased brown fat activation and metabolism (3). This prevention of fat cell formation can help burn brown fat and aid in weight loss.
Ways to Use: Resveratrol can be found in red wine, dark chocolate, and peanuts. Consuming these foods in moderation can benefit resveratrol; Resveratrol supplements are also available.
Six: Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats in fatty fish, flaxseeds, and chia seeds that can activate brown fat and increase energy expenditure.
Enhances Insulin Sensitivity
Omega-3 fatty acids consumption has also enhanced insulin sensitivity, important for brown fat activation and metabolism.
A study on 20 obese individuals found that omega-3 fatty acids improved insulin sensitivity and increased brown fat activation and metabolism.
This improvement in insulin sensitivity can help burn brown fat and aid in weight loss.
Improves Cardiovascular Health
Omega-3 fatty acids consumption has also been shown to improve cardiovascular health, which may be due to its beneficial effects on brown fat activation and metabolism.
A study on 25 overweight individuals found that omega-3 fatty acids improved cardiovascular health and increased brown fat activation and metabolism (4). This improvement in cardiovascular health can help burn brown fat and aid in weight loss.
Reduces Hunger
Omega-3 fatty acids consumption has also reduced hunger and increased satiety, aiding in weight loss, brown fat activation, and metabolism.
A study on 15 healthy men found that omega-3 fatty acids reduced hunger and increased satiety, increasing brown fat activation and metabolism.
This reduction in hunger can help burn brown fat and aid in weight loss.
Ways to Use: Incorporating fatty fish such as salmon, mackerel, and tuna into meals can provide the health benefits of omega-3 fatty acids.
Conclusion
Brown fat activation and metabolism have become a topic of interest in recent years due to their potential in aiding weight loss and improving metabolic health. While various methods exist to activate brown fat, incorporating certain foods and beverages into diets can be beneficial.
Omega-3 fatty acids, protein, caffeine, capsaicin, resveratrol, and green tea have enhanced brown fat activation and metabolism by increasing thermogenesis, fat oxidation, insulin sensitivity, reducing inflammation and hunger, and enhancing exercise performance.
These benefits can aid in weight loss, reduce the risk of metabolic diseases such as diabetes and heart disease, and improve overall metabolic health. Incorporating these foods and beverages into daily routines and meals can provide benefits and make diets more diverse and flavorful. The right combination of nutrition, exercise, and lifestyle changes can maximise brown fat activation and metabolism to achieve optimal health and wellness.
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