Metabolism refers to the chemical reactions in the body that help convert food into energy. The metabolism rate may make it easier to think, digest, breathe, circulate blood, and perform other functions. It is commonly believed that a high metabolism rate helps burn calories much faster. Incorporating metabolism-boosting foods may help in losing weight quickly. You should even be aware that eating less can change your metabolism. Most people often blame it on metabolism when they are unable to lose weight. Just like certain foods recharge and provide you with more energy, there are foods that increase metabolism. These foods can speed up metabolism, but you should also perform physical activity to maintain that rate. Following are the ten foods that may increase metabolism and burn fat.
Protein-rich foods are important for building muscles, bones, skin, and cartilage. It may even help in repairing damaged tissues. A protein-rich diet can help increase metabolism efficiently. This often occurs because proteins require more energy to digest and process the nutrients. It is known as the thermic effect of food (TEF). More TEF implies higher metabolism and having proteins in the diet will even keep you feeling fuller for a longer time. Include food items such as eggs, fish, legumes, meat, nuts, and seeds in your diet. Studies have found that proteins increase metabolism rate by 20-30% compared to carbs, that only increase metabolism by 5-10%.
All coffee lovers should take note of this, and caffeine is one of the foods that increase metabolism. Having three cups of coffee can help burn up to 100 calories daily. Furthermore, it may help boost workout performance and burn more fat. However, coffee’s effect can vary and impact an individual’s health. Drink coffee in moderate quantities to see how it may help rev up the metabolism rate.
Chili peppers contain a compound known as capsaicin, which may help increase metabolism. Try to add fresh chili peppers or fried variants to your diet. It may also help treat conditions such as Alzheimer’s and arthritis and reduce pain and inflammation.
Green Tea is an excellent source of antioxidants that has a plethora of benefits for the human body. It promotes heart, liver, and brain health and may help reduce cancer risk. It has been found that green Tea contains bioactive substances such as epigallocatechin gallate (EGCG), which have been proven to increase metabolism rate by four percent in 24 hours.
Dark chocolate is a food that increases metabolism and may allow you to burn calories faster. Dark chocolate contains monounsaturated fatty acids, which improve the way the body synthesizes fatty acids. Dark chocolates also contain magnesium which helps in fat burning.
Broccoli is right in multiple nutrients, including Vitamin C, Vitamin K, potassium, iron, and fiber. You can eat it raw or cooked according to your convenience. Incorporating broccoli into your diet may help increase metabolism, lower cholesterol levels, maintain bowel health, and may help achieve a healthy weight. Broccoli contains high levels of glucoraphanin, which may increase metabolism while preventing cancer risk.
While looking for foods that increase metabolism, many people often end up forgetting to focus on fluid intake. Not drinking enough water not only makes you dehydrated but can also impact your health negatively. Make sure you drink at least eight glasses of water every day. Water is a natural appetite enhancer that will also make you feel better. You may also consume other fluids and incorporate healthy juices into your diet to increase your metabolism.
Dark, Green, Leafy Vegetables
Leafy green vegetables such as kale and spinach are excellent sources of iron that helps with growth, development, and overall metabolism rate. The body may require a certain extra energy to absorb iron. Therefore, you may consider pairing these leafy vegetables with Vitamin C, such as winter squash, tomatoes, and lemon.
Along with green leafy vegetables, you must incorporate lentils into your diet. They are loaded with iron, fiber, and other essential nutrients, which make fat-burning a priority. Studies suggest that beans and peas are the most effective foods that increase metabolism as they contain protein and food amounts of fiber.
Apple Cider Vinegar
Apple cider vinegar contains nutrients and antioxidants, which can help in increasing the amount of fat burned for energy. It can even make you full, which may help burn calories and lose weight. If you are planning to add apple cider vinegar to your diet, you should do it carefully. Limit yourself to taking 1-2 tablespoons of apple cider vinegar every day. You may dilute it in water before consuming it, as it can have certain potential side effects that may be harmful to your body.
Other Tips to Boost Metabolism
You should incorporate metabolism-boosting foods in your diet and combine them with the below-mentioned ways to increase metabolism and burn calories.
- Take proper rest and sleep for at least eight hours a day.
- Perform strengthening exercises and training for more than two days each week.
- Eat at regular intervals and make a proper schedule for your diet.
- Have enough calories to burn fat and lose weight.
- Reduce stress and drink lots of water to stay healthy.
You can even try energy drinks to reduce that metabolism. Avoid crash diets or nutritionists claiming these foods increase metabolism. Evaluate the food items you eat in a day and burn calories at a higher rate than your dietician.
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