Every single fitness book and website talk about metabolism. It is the holy grail of fitness aware people. You will have a hard time finding a fitness aware person who doesn’t try to increase metabolism.
Metabolism is the term for every chemical and physical process occurring inside your body. Metabolism is responsible for about 70% of the calories we burn every day.
The higher your metabolism is, the more calories you burn and the easier it is for you to lose weight Men usually burn more calories than women. Also, for most people, metabolism slows after age 40.
There many things you can do to boost your metabolism. One of them includes eating smartly. Eating the right kind of food can boost your metabolism. Here are ten of them:
Top Foods You Should Eat To Increase Metabolism
Broccoli is packed with helpful nutrients such as calcium, and vitamin C.
Broccoli helps to rebalance our metabolic system. It also removes some of the potentially damaging effects of an imbalanced metabolism.
Broccoli is also high in glucosinolates. In one study, researchers found that people who ate high glucoraphanin vegetable had improved metabolism. Other vegetables high in glucoraphanin includes cauliflower and kale.
Broccoli also has antimicrobial and anti-cancer properties.
2. Coconut Oil
There are plenty of healthy fats. Some of them can boost your metabolism. Coconut oil is one of them.
In one study of 49 overweight men and women, researchers found that simply swapping olive oil for coconut oil improved weight loss.
Coconut oil is high in medium-chain fatty acids. They boost your metabolism. In another study, researchers found that you can lose around 120 calories a day by just consuming one to two tablespoons of medium chain fat every day.
To get the most benefit, choose non-hydrogenated coconut oil.
Water not only fills you up, it also speeds up fat burning. Researchers found that drinking 17 oz of water can increased metabolic rate by up to 30% for 30-40 minutes.
So drink water before every meal. In one 12 week study, researchers found that, people who drank 17 oz water before every meal lost 44% more weight than those didn’t.
This is because water is a natural appetite suppressant. It boosts your feeling of satiety. As a result, you don’t overindulge.
Avocados are high in fat and calories. They are also a rich source of L-carnitine.
L-carnitine is an amino acid that boosts your fat burning metabolism and aids fat loss. It helps the body turn fat into energy. It also helps fight obesity by boosting satiety.
Also, most of the calories in avocado comes from monounsaturated fats. Researchers found that exercise burns monounsaturated fat more rapidly than saturated fat.
5. Hot Peppers
Peppers are low in calories and high in good nutrients. They make your meal spicier and boost your metabolism.
Hot peppers (including chilis and cayenne powder) contain a colorless compound called capsaicin. Capsaicin boost metabolism and suppress appetite.
It affects metabolism by raising body temperature. As a result, your body uses up more energy.
Researchers found that spicy food can temporarily increase metabolism by about 8%. This isn’t much, but keep in mind that pepper also prevents you from overeating.
Thanks to its caffeine content, coffee boost your mind, body, and metabolism.
In one study, researchers found that coffee boosts the metabolism of both obese individual and people with normal weight.
In another study, researchers found that caffeine increased the fat-burning ability by up to 29% in lean women. But obese women didn’t benefit as much. They only had an increase of 10%.
To get the most benefit, drink black and sugar-free coffee. Also, be aware of store bought coffee. Most of them contain a lot of calories. So they won’t do you any good.
Eat a handful of nuts every day. They contain many important nutrients such as Vitamin E, magnesium, fiber, folate, and essential fatty acids. They can boost your metabolism.
Nuts can also increase your satiety. As a result, you feel more full, and end up eating fewer calories.
In one study of 100 overweight women, researchers found that women who consumed almonds lost more weight than those who didn’t.
The best source of nuts are almonds, walnuts, and hazelnuts. Keep in mind that, nuts can be high in calories. So don’t eat too much. Also stay away from salted or roasted varieties.
8. Green Tea
Green tea contains powerful flavonoids and antioxidants. It also contain thermogenic properties which raise metabolic rates and speed up fat oxidation.
But the calories you’ll burn won’t be much. If you’re consuming 1,500 calories, you’ll be burning 60 calories. This is a small amount, but every little bit counts.
The flavonoids in green tea also have many other benefits. It decreases the risk of chronic disease, cancer, heart disease, and stroke.
Tea contains less caffeine than coffee. So it’s a safer alternative for obese people.
Your body burns more calories digesting protein than it does eating carbohydrates.
Good sources of protein include lean beef, white meat, chicken, turkey, eggs, fish, nuts, beans, and low-fat dairy products.
10. Chia Seeds
Chia seeds are tiny black seeds from the plant Salvia Hispanica. They are filled with omega-3 acids and a balance of soluble and insoluble fiber.
Chia seed help stabilizes your blood sugar level and rev up your metabolism.
There are many ways you can eat chia seeds. You can add them to your smoothies, yogurt, salad, cereal, or baked goods.
These foods work well for weight loss. But you can’t rely on them alone for weight loss.
You should also lift heavy things, and do high-intensity workouts. Get plenty of sleep every night. Try to reduce stress as much as you can from your life. All of them counts when you are trying to lose weight.
Do you eat these foods to boost your metabolism? Which of these worked for you? Let me know in the comment.