Ever wonder why some people consume all kinds of foods without gaining much weight? This is attributed to metabolism – chemical processes that occur in the body cells. These chemical transformations involve the burning of calories to release energy. Metabolism and weight loss are closely linked; thus, A number of food and natural substances may influence these phenomena.
Thinking of ways to rev up your metabolism? Below are some examples of what you need to boost your metabolic rate. Let’s get started!
1) Protein
Research shows that protein-rich foods help boost metabolic rates. Proteins also increase muscle mass and make you fuller for a long time, so you don’t overeat. These protein-rich foods include legumes, fish, meat, nuts, seeds, etc. In digesting proteins, the body requires more energy, and this process is called the Thermic Effect of Food (TEF). TEF is a measure of energy or calories required to digest nutrients. The TEF for protein-rich foods ranges from 15-30%, while carbs and fats are 5–10% and 0–3%, respectively. Typically, metabolic rate decreases with weight loss, but proteins help maintain muscle mass.
2) Chilli Pepper
Chilli pepper contains capsaicin, an active compound that effectively increases metabolism and calorie burn. Furthermore, it reduces appetite. Eating foods containing capsaicin accounts for a low prevalence of obesity. According to a study, capsaicin raises body temperature and oxygen consumption. This is evident when you consume food that is quite spicy, which results in sweat.
3) Mineral-rich foods
Minerals such as iron, zinc, and selenium enhance the normal functioning and performance of the body, including the thyroid gland, which is responsible for metabolism. Besides regulating metabolic rate, these minerals support respiration and temperature. Based on studies, a mineral deficiency can affect the secretion of thyroxine, thus reducing metabolism. An overactive thyroid can cause weight loss, and you may gain more weight if your thyroid is less active. For proper functioning and efficiency of the thyroid, consume foods rich in minerals like nuts, legumes, and seafood, among others.
4) Coffee
Caffeine found in coffee revs up metabolism. It’s reported that coffee boosts energy expenditure while helping to burn fat. It’s no wonder that many coffee lovers take coffee in the mornings for a great start at work. While coffee supports weight loss, you need to control the rate of consumption. Also, decaffeinated coffee reduces metabolism.
5) Green tea
Green tea is considered one of the healthiest beverages packed with antioxidants and plant compounds that boost your health. For years, green tea has been used for treating conditions like wounds and headaches. Today, antioxidant-rich tea is linked to weight loss. Drinking 2 to 3 cups of tea daily may augment the weight loss routine.
6) Ginger
There are claims that ginger has metabolism-boosting properties. According to research, adding 2 grams of ginger powder to hot water can help you burn about 43% calories. You will be less hungry after drinking hot ginger tea. The root also possesses anti-inflammatory qualities, which help prevent nausea during pregnancy.
7) Apple cider vinegar
Another natural substance that may increase metabolism is apple cider vinegar, it aids calorie burn while promoting fullness and suppressing hunger. Ensure you add 1-2 tablespoons of the powder to at least 1 cup of water for optimum benefits. Take this in moderate amounts, as excess can cause damage to the digestive system. Research shows that some obese people who used apple cider vinegar to facilitate weight loss reported a decrease in overall body fat.
See also:
12 Ways To Have A Balanced And Healthy Appetite
Do These 10 Things To Lose Weight
The Benefits and Wonders of Ginger
8) Water
Water is essential to life. Over 70% of the body is made up of water. To stay hydrated, you need to drink lots of water. From regulating the body temperature to boosting metabolism, water offers many benefits. Studies show that drinking 1,500 milliliters (ml) of water daily can reduce body weight and body mass index (BMI) in overweight people. The calorie-burning effect may heighten if you drink cold water.
9) Dark, leafy vegetables
Due to the iron composition, spinach and other leafy vegetables can accelerate metabolism. In addition, iron supports blood formation, growth, and development. These leafy vegetables are rich in magnesium, and magnesium plays a huge role in metabolic functions and processes.
10) Cinnamon
Cinnamon is a spice used for several dishes, including desserts and regular meals. Though it’s been used for decades as flavoring, it’s proven to have various health benefits, such as weight management. Rich in fiber, cinnamon decreases food cravings, making you feel satisfied and full. Furthermore, it speeds up metabolism, helping your body utilize carbohydrates and prevent fat accumulation.
11) Broccoli
Broccoli is loaded with calcium, Vitamin C, and fibre to boost metabolism. This green is low in calories and loaded with fibre therefore keeping you full for a long time. Furthermore, the edible green plant belonging to the cabbage family proves effective against cancer cells.
12) Garlic
Research has shown that garlic promotes blood-sugar metabolism and regulates lipid levels. As a superfood, garlic offers several benefits increasing immunity, preventing cardiovascular disease, reducing inflammation, and lowering blood pressure.
13) Dark chocolate
A study reports that nibbling about 1.5 ounces of dark chocolate for 2 weeks can reduce stress hormone levels and control metabolism. Researchers claim that flavonoids contained in cocoa support metabolism by lowering stress that can affect the fat-burning process. Ensure you eat chocolates in moderation, at least 1.5 ounces, as stated by the scientists.
14) Cheese
Typically, many people who look to shed weight avoid dairy products. You might want to reconsider your decision. Cheese is quite filling and inexpensive, loaded with nutrients such as protein, Vitamin D, and calcium. Calcium plays a role in weight loss as it helps maintain muscle mass, which indirectly regulates metabolism and the fat-burning process. While cheese offers metabolic benefits, you shouldn’t consume excess. For satisfaction, eat cheese and fiber-rich fruits.
15) Apple
As it’s said, an apple per day keeps the doctor away. Eating an apple daily makes you less prone to metabolic syndrome, a condition linked to abdominal fat, diabetes, and cardiovascular disease. As a low-calorie fruit, it helps reduce visceral fat.
16) Fibre
Another way to raise your metabolic rate is by consuming high-fiber foods with fewer calories. A type of carbohydrate, fibre, isn’t easily digested therefore keeping your stomach full for a long period of time. When you eat fiber, you reduce belly fat by 3.7%. Some foods rich in fibre include; oats, nuts, and certain fruits like oranges, dates etc
