What Foods Boost Your Metabolism?
Updated: Oct 4, 2019
Certain foods contain specific nutrients that increase the body's metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
Here are 10 foods that can help to boost your metabolism.
Protein-rich foods are amongst the best options for boosting metabolism. Eggs are rich in protein, making them an ideal choice for people who want to speed up their metabolism. Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates.
are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds "functional food," which means that people eat them for their health benefits. Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease
Lentils are another functional food that may reduce the effects of metabolic syndrome. Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fibre to feed beneficial bacteria in the gut.
Spicy meals that contain fresh or dried chilli peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more. The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite. Research published in 2012, indicates that capsaicin helps the body to burn approximately 50 extra calories each day.
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite. A 2018 review of studies evaluated ginger's effects on weight loss and metabolic profiles in people who were overweight. It found that the spice might help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or "good" cholesterol. Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.
Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits. Several studies suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE. A small-scale 2013 study involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.
Coffee can stimulate metabolism thanks to its caffeine content. Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Decaffeinated coffee does not have the same metabolism-boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine's beneficial effects on metabolism.
Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
Broccoli may benefit metabolism because it contains a substance called glucoraphanin. Glucoraphanin helps to "retune" metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
Dark, leafy green vegetables
Kale is high in iron, which is essential for metabolism. Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C such as lemon, tomatoes, or winter squash to increase the body's absorption of this type of iron. Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300 processes in the body.
Does drinking water help improve your metabolism?
Drinking an extra 1,500 millilitres (ml) of water daily can decrease body weight and BMI in some people who are overweight. Participants drank 500 ml before each meal. The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.
How does sleep improve your metabolism?
Getting enough sleep is essential for metabolism and overall health. Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome. According to the National Sleep Foundation, adults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.
Do Strength and resistance training help with your metabolism?
Lifting weights regularly allow people to gain and retain muscle mass and to burn fat. A study on women found that resistance training increased the overall basal metabolic rate (BMR) for up to 48 hours. BMR refers to the number of calories that the body burns while resting.
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