Metabolism plays an essential role in weight loss. Some people think they cannot change their metabolism, but age, gender, exercise, diet and genetics all strongly influence metabolism. Updating your diet and exercise routine may help boost your metabolism and help you take advantage of your body’s natural processes.
Check out these metabolism-boosting foods that can give you the kickstart you need:
Protein-rich foods: Protein-rich foods have the power to boost your metabolism because of the thermic effect of food, which is the body’s metabolic response to the digestion of food. The body burns more calories digesting protein than carbohydrates or fats. When the body is breaking down protein-rich foods, it burns more calories and temporarily increases metabolism. For this reason, replacing carbohydrates with lean protein can boost your metabolism. In a study by BioMed Central, protein-rich foods increased the body’s metabolic rate during mealtime by 15 to 30%.
Good sources of protein include:
- White meat chicken
Green tea: Green tea contains caffeine and catechins that help jumpstart your metabolism. Catechins reduce lipid absorption in the intestines and decrease fat overall. The Thermogenic Ingredients and Body Weight Regulation study found that green and oolong tea increased the metabolic rate from 4 to 5%. The effects of green tea are especially prevalent when combined with exercise. In a study on green tea extract, participants who took the extract had 17% higher fat oxidation rates during exercise and 29% post-exercise. To get the metabolic benefits of green tea, you should drink around 3 cups a day. You can also drink matcha (a concentrated form of green tea) or take a green tea extract supplement.
Spicy Foods: The capsaicin in spicy foods can increase your metabolism. Capsaicin is a compound found in peppers and spices that gives them their heat and spicy flavor. Spicy foods use calories to raise body temperature, this can lead to a slight increase in your metabolic rate.
Foods with a high amount of capsaicin:
- Habanero pepper
- Cayenne pepper
- Jalapeno pepper
- Chilli pepper
Coffee: Due to the high caffeine content in coffee, your morning cup may help boost your metabolism. Caffeine may also curb your appetite and lead to a lower intake of calories throughout the day. The beneficial properties of caffeine may be diminished when combined with cream and sugar. Sugar can significantly slow down metabolism and lead to cravings. Drinking black coffee is the best way to boost your metabolism and jumpstart your day.
Water: Cold water burns more calories than room temperature water because the body has to work to raise the body temperature. In a study on drinking water and thermogenesis, drinking 500 milliliters of water increased metabolism by 24% for an hour. Replacing soda and juices with water will make it easier to lose or maintain your body weight.
Food is not the only way to boost your metabolism! Read more expert tips here: Easy ways to boost your metabolism.
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