The more you increase your metabolism, the more calories your body will burn to make it easier to maintain a healthy and reasonable weight. Let’s learn with Top News foods that increase your metabolism to add to your daily menu!
What is metabolism? Metabolism is the chemical process taking place in the body that helps convert the food you eat into fuel to get you through the day.
Iron, zinc, and selenium all play important roles in thyroid function and the regulation of metabolism. Research shows that a diet too low in iron, zinc, or selenium can decrease your thyroid’s ability to produce adequate amounts of the hormone, slowing your metabolism. You can supplement these substances with foods such as meat, seafood, legumes, nuts, etc.
Protein-rich foods like meat, fish, eggs, dairy, legumes, and nuts can boost metabolism for several hours, by stimulating the body to use more energy to digest them. This is known as the thermic effect of food (TEF) – this indicates the number of calories needed by the body to digest, absorb and process the nutrients in a meal.
Research shows that high-protein foods increase TEF the most. This form of food can increase your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fat. A high-protein diet also limits the metabolic drop commonly seen with weight loss by helping the body maintain muscle mass. Besides, protein can also help you feel full longer, preventing overeating.
Capsaicin, a chemical found in chili peppers, can help boost metabolism by increasing calorie and fat burning. A review of 20 studies found that capsaicin can help your body burn about 50 extra calories per day. What’s more, capsaicin has appetite-reducing properties. According to a recent study, consuming 2mg of capsaicin before each meal can reduce the number of calories consumed.
Caffeine found in coffee can help increase metabolic rate by up to 11%. Six different studies found that people who consumed at least 270mg of caffeine per day (equivalent to about 3 cups of coffee) burned an extra 100 calories per day. Furthermore, caffeine also helps your body burn fat for energy and provides an effect that boosts exercise performance.
The combination of caffeine and catechins in tea has a metabolism-boosting effect. In particular, both oolong and green tea can increase metabolism by 4 – 10% helping to burn about 100 more calories per day. Additionally, oolong and green tea can help your body use stored fat for energy more efficiently, increasing fat burning by up to 17%.
Legumes such as lentils, peas, chickpeas, peanuts, etc. have a particularly high protein content compared to other plant foods. Studies show that high protein content requires the body to burn a greater number of calories to digest than low protein foods.
Legumes contain resistant starch and soluble fiber that help feed the beneficial bacteria that live in the gut. These bacteria produce short-chain fatty acids, which can help your body use stored fat for energy and maintain normal blood sugar levels. In addition, Bean is listed as one of the foods that increase testosterone.
Cocoa and cocoa (the form of cocoa processed through high temperature) are delicious treats that help support your metabolism. Research in mice shows that cocoa extract can promote the expression of genes that stimulate the use of fat for energy.
Cocoa can also block the action of enzymes needed to break down fats and carbs during digestion. Cocoa plays a role in preventing weight gain by reducing the absorption of some calories.
Apple Cider Vinegar
Several animal studies have shown apple cider vinegar to be particularly helpful in boosting fat-burning for energy. A study in rats given apple cider vinegar showed an increase in the enzyme AMPK which promotes increased burning and decreased fat storage. Apple cider vinegar also helps you lose weight by slowing stomach emptying and increasing satiety.
Drinking water can temporarily boost metabolism by 24-30%. The researchers say that 40% of that increase is to heat the water to just body temperature. However, this process only lasts about 60-90 minutes after drinking water and can vary from person to person.
Seaweed is a good source of iodine and minerals needed for thyroid hormone production to help regulate metabolic rate. When you regularly consume seaweed, it will help meet your iodine needs and keep your metabolism at a high level. Fucoxanthin is another compound found in some varieties of brown seaweed and has anti-obesity effects by increasing calorie burn.
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase metabolism more than long-chain fats found in foods like butter. The researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats by only 4%.
Ginger is a spice that has the ability to help boost metabolism. Research shows that dissolving 2g of ginger powder in hot water and taking it with meals can help you burn up to 43 calories more than just drinking hot water. This hot ginger drink can also reduce hunger levels and increase satiety.
Foods that help increase metabolism will help the body stay healthy and keep a healthy body. Add it to your menu today!
Top News hopes this article can help you learn more about foods that increase your metabolism and wishes your health is always good!
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