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How to Lose Weight with Hot Sauce

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This is good news for those Sriracha fans. Did you know that spicing up your dishes with chili peppers can help in weight loss?

Research shown that including spicy foods at dishes can help curb your appetite and slightly revs your metabolism. Therefore, hot sauce deserves the “skinny food” title. You can add this fiery condiment on any foods or dishes, sprinkle it on eggs, to stews, soups and mix it into hummus to top up the heat.

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hot sauce for weight loss / photo credit: foodnetwork

Benefits of Hot Sauce on Weight Loss:

1. Contains Fewer Calories

Hot sauce is generally low in calories, with just 1-tablespoon serving containing just merely 3 calories. If you are watching your weight, you can use hot sauce in place of a higher-calorie seasoning agent, like as butter, to increase depth and flavor in a meal.

1 tablespoon serving of butter contains 102 calories. Substituting butter with hot sauce at least 3 times a week can set up a calorie deficit that, over a year, can lead to about 4.4 pounds of lost body weight. According to LiveStrong, it takes about 3,500-calorie deficit to lose 1 pound of body weight.

2. Curbs Your Appetite

Just a little goes a long way with hot sauce. For your sodium level, you should not douse all your food in it, but by keeping your food spicier, you will need to eat a little more slowly. Hot sauce is a great way to pace yourself, if you tend to eat fast.

3. Helps Burn Fat

A 2014 issue published by “Progress in Drug Research”, reported that those with diets high in capsaicin had less risks of developing obesity and that capsaicin help increased the rate of fat burning. This was proven when capsaicin was taken as a supplement, 1 hour before a moderate-intensity exercise. This is because capsaicin increased your body’s natural fat-burning mechanisms.

Researchers concluded that including capsaicin, as part of your regular diet, could help reduce the risk of obesity by lowering your risk of weight gain and your body fat levels. Further research is still needed, however.

4. Increases Your Metabolism

The “Journal of the Federation of American Societies for Experimental Biology” reported on the effects of capsaicin on weight loss in 2013. The study found that regular consumption of capsaicin led to higher levels of satiety, which results in fewer calories consumed.

Also, capsaicin raised energy expenditure levels in the individuals taking part in the study, which leads to increased metabolism. The researchers concluded that spicy foods, such as hot sauce, could help in preventing overeating and help your body burn more fat and calories.

Choosing Your Hot Sauce:

Different chili peppers contain varying heat levels because of their capsaicin content. The hotter the chili pepper is, the hotter the final hot sauce.

Basic hot sauces, such as those made with crushed red peppers, can add heat with only a slight pepper flavor. While the other peppers, such as ancho chili peppers, will add smokiness and sweetness, but only a little bit of heat.

How to Use Hot Sauce for Weight Loss:

1. Cook Using Hot Sauce

A research conducted by the Purdue University reported that individuals felt more satisfied after eating spicy foods and that they only consumed a set amount instead of eating more.

This is because the heat in your mouth causes you to eat slowly, so you can register satiety cues and that you can only take so much hot sauce before you hit your limit. Therefore, it prevents overindulging.

2. Pair Hot Sauce With Some Healthy Fat

Hot sauce is a fat-soluble molecule, therefore you can pair it with avocado to dissolve and cool the leftover spice in your mouth.

3. Swap Your Condiments

Using mayonnaise or ketchup on your dishes can make the calories pile up. Instead of dumping on all that sugar and fat, you can make your dishes taste better with hot sauce, and just for zero calories.

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