Can I Eat Spicy Food While Dieting?

Hello, this is Choi Yeon-seung, the head director of Baengnokdam Korean Medicine Clinic.

"I really love spicy food. From Gochujang jjigae and kimchi to tteokbokki, the spicy flavors always whet my appetite. But I've heard that spicy food helps with weight loss—is that true?"

Many people say that eating spicy food makes you sweat and raises your body temperature, which can be effective for weight loss. However, simply eating spicy food isn't always good for dieting.

Capsaicin, the compound responsible for the spicy taste, can help boost metabolism and burn fat, but it's difficult to lose a significant amount of weight with that alone.

First, consuming an appropriate amount is important.

"I tend to overeat when I have spicy food because the flavorful seasoning makes rice go down so easily. I've also binged many times after ordering spicy chicken feet as a snack with drinks."

Excessively stimulating flavors can actually promote appetite and lead to overeating. Consuming a lot of spicy broth can also result in excessive sodium intake. Furthermore, we can't overlook the calories from oil and sugar added to spicy seasonings to enhance their flavor. Enjoy it in moderation, and it's important to control the level of spiciness.

Second, your diet should be balanced.

Spicy ingredients themselves, such as chili peppers, garlic, and green onions, are low in calories and rich in beneficial compounds like Vitamin C and allicin, making them good for health. However, spicy sauces with a lot of added sugar or fat can become a calorie bomb. Enjoying spicy flavors with meats and flour-based foods increases the risk of weight gain.

When eating spicy food, it's good to pair it with fresh vegetables, and if it's a stew, add soy pulp or mushrooms to boost its nutritional value. It's also wise to switch white rice to multi-grain or brown rice to increase fiber, while reducing the amount of white rice. Avoid spicy flour-based snacks like tteokbokki and enjoy healthier options like sweet potatoes and kabocha squash.

Third, you must check if spicy food suits your body constitution.

"I have a constitution where I easily feel bloated and develop hives. When I eat spicy food, I often feel a burning sensation, followed by discomfort as if I have indigestion."

Traditional Korean Medicine emphasizes the harmony between food and body constitution. If you have a sensitive stomach or a lot of internal heat, spicy stimulation can actually be detrimental. If you experience excessive sweating, dry mouth, heartburn, or headaches after eating spicy food, it's best to avoid it. Instead, choose foods where the spiciness has been mellowed through fermentation, like kimchi.

For a healthy diet, the quality of your meals and exercise are crucial. Rather than relying on spicy flavors and overeating, it's wiser to consume moderate amounts and increase your exercise. If you boost your basal metabolic rate and promote fat breakdown through a Korean herbal prescription tailored to your body constitution, you can lose weight even more effectively.

The essence of true dieting is to enjoy delicious food while considering nutritional balance, and to maintain a healthy weight through enjoyable exercise. Don't be deceived by spicy flavors; strive to be a smart dieter who adopts proper eating habits.

Never forget that one balanced meal creates a happy day, and if you have difficulty with diet management, please visit Baengnokdam Korean Medicine Clinic anytime. We will help you regain your ideal physique and vitality through healthy eating practices.

Thank you.