Cinnamon has been long used around the world in both sweet and savoury dishes and drinks.

But a new TikTok trend claims adding a teaspoon of cinnamon to your daily coffee (and some cocoa to make it more palatable) for one week can help you burn fat. Is there any truth to this?

Not all cinnamon is the same

There are two types of cinnamon, both of which come from grinding the bark of the cinnamomum tree and may include several naturally occurring active ingredients.

Cassia cinnamon is the most common type available in grocery stores. It has a bitter taste and contains higher levels of one of the active ingredient cinnamaldehyde, a compound that gives cinnamon its flavour and odour. About 95% of cassia cinnamon is cinnamaldehyde.

The other is Ceylon cinnamon, which tastes sweeter. It contains about 50-60% cinnamaldehyde.

Does cinnamon burn fat? What does the research say?

A review of 35 studies examined whether consuming cinnamon could affect waist circumference, which is linked to increased body fat levels. It found cinnamon doses below 1.5 grams per day (around half a teaspoon) decreased waist circumference by 1.68cm. However, consuming more than 1.5g/day did not have a significant effect.

A meta-analysis of 21 clinical trials with 1,480 total participants found cinnamon also reduced body mass index (BMI) by 0.40kg/m² and body weight by 0.92kg. But it did not change the participants’ composition of fat or lean mass.

Another umbrella review, which included all the meta-analyses, found a small effect of cinnamon on weight loss. Participants lost an average of 0.67kg and reduced their BMI by 0.45kg/m².

So overall, the weight loss we see from these high-quality studies is very small, ranging anywhere from two to six months and mostly with no change in body composition.

The studies included people with different diseases, and most were from the Middle East and/or the Indian subcontinent. So we can’t be certain we would see this effect in people with other health profiles and in other countries. They were also conducted over different lengths of time from two to six months.

The supplements were different, depending on the study. Some had the active ingredient extracted from cinnamon, others used cinnamon powder. Doses varied from 0.36g to 10g per day.

They also used the two different types of cinnamon – but none of the studies used cinnamon from the grocery store.

How could cinnamon result in small amounts of weight loss?

There are several possible mechanisms.

It appears to allow blood glucose (sugar) to enter the body’s cells more quickly. This lowers blood glucose levels and can make insulin work more effectively.

It also seems to improve the way we break down fat when we need it for energy.

Finally, it may make us feel fuller for longer by slowing down how quickly the food is released from our stomach into the small intestine.

What are the risks?

Cinnamon is generally regarded as safe when used as a spice in cooking and food.

However, in recent months the United States and Australia have issued health alerts about the level of lead and other heavy metals in some cinnamon preparations.

Lead enters as a contaminant during growth (from the environment) and in harvesting. In some cases, it has been suggested there may have been intentional contamination.

Some people can have side effects from cinnamon, including gastrointestinal pain and allergic reactions.

One of the active ingredients, coumarin, can be toxic for some people’s livers. This has prompted the European Food Authority to set a limit of 0.1mg/kg of body weight.

Cassia cinnamon contains up to 1% of coumarin, and the Ceylon variety contains much less, 0.004%. So for people weighing above 60kg, 2 teaspoons (6g) of cassia cinnamon would bring them over the safe limit.

What about the coffee and cocoa?

Many people may think coffee can also help us lose weight. However there isn’t good evidence to support this yet.

An observational study found drinking one cup of regular coffee was linked to a reduction in weight that is gained over four years, but by a very small amount: an average of 0.12kg.

Good-quality cocoa and dark chocolate have also been shown to reduce weight. But again, the weight loss was small (between 0.2 and 0.4kg) and only after consuming it for four to eight weeks.

So what does this all mean?

Using cinnamon may have a very small effect on weight, but it’s unlikely to deliver meaningful weight loss without other lifestyle adjustments.

We also need to remember these trials used products that differ from the cinnamon we buy in the shops. How we store and how long we keep cinnamon might also impact or degrade the active ingredients.

And consuming more isn’t going to provide additional benefit. In fact, it could increase your risk of side effects.

So if you enjoy the taste of cinnamon in your coffee, continue to add it, but given its strong taste, you’re likely to only want to add a little.

And no matter how much we’d like this to be true, we certainly won’t gain any fat-loss benefits by consuming cinnamon on doughnuts or in buns, due to their high kilojoule count.

If you want to lose weight, there are evidence-backed approaches that won’t spoil your morning coffee.

Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Imagine you have just finished a workout. Your legs are like jelly, your lungs are burning and you just want to collapse on the couch.

But instead, you pick yourself up and go for a brisk walk.

While this might seem counterintuitive, doing some light activity after an intense workout – known as “active recovery” – has been suggested to reduce soreness and speed up recovery after exercise.

But does it work or is it just another fitness myth?

What is active recovery?

Active recovery simply describes doing some low-intensity physical activity after a strenuous bout of exercise.

This is commonly achieved through low-intensity cardio, such as walking or cycling, but can also consist of low-intensity stretching, or even bodyweight exercises such as squats and lunges.

The key thing is making sure the intensity is light or moderate, without moving into the “vigorous” range.

As a general rule, if you can maintain a conversation while you’re exercising, you are working at a light-to-moderate intensity.

Some people consider doing an easy training session on their “rest days” as a form of active recovery. However, this has not really been researched. So we will be focusing on the more traditional form of active recovery in this article, where it is performed straight after exercise.

What does active recovery do?

Active recovery helps speed up the removal of waste products, such as lactate and hydrogen, after exercise. These waste products are moved from the muscles into the blood, before being broken down and used for energy, or simply excreted.

This is thought to be one of the ways it promotes recovery.

In some instances active recovery has been shown to reduce muscle soreness in the days following exercise. This may lead to a faster return to peak performance in some physical capabilities such as jump height.

But, active recovery does not appear to reduce post-exercise inflammation. While this may sound like a bad thing, it’s not.

Post-exercise inflammation can promote increases in strength and fitness after exercise. And so when it’s reduced (say, by using ice baths after exercise) this can lead to smaller training improvements than would be seen otherwise.

This means active recovery can be used regularly after exercise without the risk of affecting the benefits of the main exercise session.

There’s evidence to the contrary too

Not all research on active recovery is positive.

Several studies indicate it’s no better than simply lying on the couch when it comes to reducing muscle soreness and improving performance after exercise.

In fact, there’s more research suggesting active recovery doesn’t have an effect than research showing it does have an effect.

While there could be several reasons for this, two stand out.

First, the way in which active recovery is applied in the research varies as lot. It’s likely there is a sweet spot in terms of how long active recovery should last to maximise its benefits (more on this later).

Second, it’s likely the benefits of active recovery are trivial to small. As such, they won’t always be considered “significant” in the scientific literature, despite offering potentially meaningful benefits at an individual level. In sport science, studies often have small sample sizes, which can make it hard to see small effects.

But there doesn’t seem to be any research suggesting active recovery is less effective than doing nothing, so at worst it certainly won’t cause any harm.

When is active recovery useful?

Active recovery appears useful if you need to perform multiple bouts of exercise within a short time frame. For example, if you were in a tournament and had 10–20 minutes between games, then a quick active recovery would be better than doing nothing.

Active recovery might also be a useful strategy if you have to perform exercise again within 24 hours after intense activity.

For example, if you are someone who plays sport and you need to play games on back-to-back days, doing some low-intensity active recovery after each game might help reduce soreness and improve performance on subsequent days.

Similarly, if you are training for an event like a marathon and you have a training session the day after a particularly long or intense run, then active recovery might get you better prepared for your next training session.

Conversely, if you have just completed a low-to-moderate intensity bout of exercise, it’s unlikely active recovery will offer the same benefits. And if you will get more than 24 hours of rest between exercise sessions, active recovery is unlikely to do much because this will probably be long enough for your body to recover naturally anyway.

How to get the most out of active recovery

The good news is you don’t have to do a lot of active recovery to see a benefit.

A systematic review looking at the effectiveness of active recovery across 26 studies found 6–10 minutes of exercise was the sweet spot when it came to enhancing recovery.

Interestingly, the intensity of exercise didn’t seem to matter. If it was within this time frame, it had a positive effect.

So it makes sense to make your active recovery easy (because why would you make it hard if you don’t have to?) by keeping it in the light-to-moderate intensity range.

However, don’t expect active recovery to be a complete game changer. The research would suggest the benefits are likely to be small at best.

Hunter Bennett, Lecturer in Exercise Science, University of South Australia and Lewis Ingram, Lecturer in Physiotherapy, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.