Best Metabolism Booster: Foods That Naturally Boost Your Metabolism
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What is metabolism?
Metabolism is the breakdown, in the body, of matter to produce energy necessary for life. It is the process through which your body can deploy your food and drink intake in order to generate power. At this rate, the body cannot derive energy from food therefore during rest or even while at work, our body requires energy to breathe, pump blood, and to carry out cell repair and other necessary body functions. The speed at which such processes take place in your body is called your metabolism, or metabolic rate. The more your basal metabolic rate, the more calories you use when at rest and when engaging in various activities.
Several factors have been described to affect metabolism: age, gender, genetics and composition. Although certain of the potential catalysts are out of your reach, there are a number of interventions you can partake in to enhance metabolism.
Best Metabolism Booster: What to Look For
When looking for the best metabolism booster, a couple of points have to be encouraged, namely natural and the sustainable one. Metabolism includes diet and exercise and any other effect that brings about a change in the metabolism rate. Aids are more of a hindrance than helpful and equally so is the case with severely restrictive diets. Instead, using natural foods that help bump up metabolism is far more secure and efficient.
Foods That Boost Metabolism
There are foods on consumption of which, you are able to enhance your metabolic rate as has been found scientifically. These foods are loaded with nutrients that are either hard to digest or have a way of boosting up most of the body’s metabolism. Here is a list of some of the metabolism boosting foods you can add to your diet without having to put in much effort.
1. Protein-Rich Foods
Protein is thereby among the best foods that enhance the rate of metabolism Due to the high rate of proteins within these foods , they openly help in boosting up the rate of metabolism. Protein needs much more energy to be digested by the body than fats and carbohydrates do. This process is referred to as the thermic effect of food, common abbreviation of which is TEF. TEF stands for the thermic effect of food and protein has the highest TEF.
Examples of protein-rich foods include:
- White meats (chicken, turkey, and lean meat of beef).
- Animal products of any sort (meat, poultry, fish i.e., salmon, tuna, sardines).
- Eggs.
- Pulses (lentils or pulses, beans, and chickpeas).
- Meats and fish (chicken breasts, tuna, cheese).
Hence, you can boost your metabolism by as much as 30% during the digestion process provided you get more protein in your daily food intake.
2.Whole Grains
Other staple foods like; brown rice, quinoa, oats and barley are all rich sources of fiber and complex carbohydrates. The body process takes longer to metabolize these foods hence increases the rate at which it burns food to release energy. Also, the major part of grains maintains blood sugar and prevents insulin spike which is dangerous for your metabolism.
Whole grains can be eaten at breakfast, and in our major meals, making it easy to maintain energy production all day.
3. Spicy Foods
Some of the foods which help you in increasing your metabolism include spicy foods especially those that contain chili peppers. Chili peppers have capsaicin; these May aid fat burning since they have been proven to boost the metabolism rate. Defaulting to, capsaicin will also warm your body thus increasing your metabolic rate, albeit for a short while.
Incorporating spicy foods such as:
- Jalapeños
- Habaneros
- Cayenne peppers
- Serrano peppers
Can quickly and naturally kick start your metabolism. To take advantage of this metabolism boost, you should take a spoonful of hot sauce or chili flakes with your meals.
4. Green Tea and Coffee
Green tea and coffee are known to contain products that actually help to increase the metabolic rate in the body. Another antioxidant present in green tea is catechins that directly raises elements of metabolism and fat burning. For instance green tea contains caffeine which in tracts the central nervous system and therefore increases the energy consumption just like coffee.
Studies have also further shown that an intake of green tea can increase fat oxidation by almost 17 percent, while that of coffee it increases the basal metabolic rate in humans by almost 11percent. Green tea or black coffee is also advisable, if consumed 30 minutes before the workout, as it improves performance and overlapping of fat.
5. Coconut Oil
A natural product that has been found to increases the metabolic rate is coconut oil due to its MCTs – medium chain triglycerides. MCTs are fats that instead of being processed like most other fats and carbohydrates that are present in other foods. MCT’s unlike other fats do not get stored in the body but are promptly metabolized and oxidized to provide energy and therefore cause a boost in calorie metabolism.
Other oils should be replaced in cooking by coconut oil because this food product helps to loss fats and increases metabolism. However, it should best be taken in moderation because, while it has high potassium content, it has a lot of calories.
6. Apple Cider Vinegar
Lately some many people including have actual said that they observed that taking of apple cider vinegar does play a role in their metabolism. Some of them include; it helps in reduction of blood sugar and has a role in digestion boosting metabolism. As stated by some researchers the author said that ACV aids in enhancing the process of fat metabolism and thus help in avoiding fat formation.
To use it in your diet regimen you should mix the tablespoon in a glass of water and take before a meal. But I assure you it’s quite a simple and almost sin-free way of boosting the body metabolism and digestion.
7. Berries
However, fruits like blueberries, strawberries and raspberries contain antioxidants, fiber and vitamins that improves metabolism. Fiber in berries takes longer to digest and prevents spikes in blood sugar, plus it helps you to be full for longer. Moreover, they contain antioxidants that assist in cutting the inflammation that in turn enhances metabolic processes.
Berries are very delicious on their own but they can also be used to simply add to smoothies, plain yogurt or salads.
8. Leafy Greens
Food like spinach, kale and Swiss chard are almost negligible in their calorie content while being dense in substances that help boost metabolism. These vegetables are sure to help one to replenish the body’s supply of iron that plays an important role in supplying oxygen to the muscles and aiding energy production. Daily requirement of an adequate iron guarantees well being of the body metabolism.
Also, most of the vegetables possess high fiber, which has an impact in controlling appetite and digestion. Consumption of these vegetables will ensure you get these nutrients into your body and boost metabolism.
9. Water
Another non-food factor affecting metabolism, which technically is not food either is water. Water can increase your metabolism for a short time by as much as 30 percent if the water is cold. When you consume cold water it needs to be warmed through by normal body heat this in turn can help burn calories.
Drinking enough water also aids the body’s cleansing functions, and boosts the digestive system, both essential for a healthy metabolism. In light of this, try and ensure that you are taking at least eight glasses of water per day so that your metabolism can be very active.
10. Yogurt and Fermented Foods
There is a list of effective natural pre- and probiotics, which include yogurt, kefir, kimchi, and sauerkraut as products with useful bacteria for gut health. It is not a secret that a healthy gut can be associated with a healthy metabolism. Probiotics should be understood as substances that promote digestion and absorption of nutrients thus controlling metabolic processes.
Consuming fermented foods regularly can help balance the gut microbiome and enhance your body’s ability to break down food efficiently.
Natural Metabolism Booster: Lifestyle Changes
It is, however, important to note that apart from ensuring you eat the right foods, if you adopt better way of living, you are going to see much better results.
Here are some additional natural metabolism boosters:
1. Strength Training
The creation of lean muscle is also one of the most efficient means of increasing your metabolic rate. Muscle tissue has a higher metabolism than fat tissue when we are at rest. Strength training activities like weight lifting can help to build up muscle tissue plus make your metabolism raise.
2. HIIT
HITT exercises are very similar to HIIT workouts but they involve exercising for short intervals at high intensity and then take breaks. Unlike most fitness regimens, these workouts are known to boost your metabolism for hours after the training period hence a perfect way of burning calories.
3. Get Enough Sleep
Sleeping a lot destroys the body metabolism hence causing you to gain some extra weight. Ideally, try to sleep between 7 and 8 hours to help with your body’s metabolism.
4. Manage Stress
We know stress has adverse effects on our health, including weight gain due to slow metabolism, poor eating habits, or even binge eating. Activities like yoga, meditation or deep breathing control stress and also help control metabolism of the body.
Conclusion: Best Metabolism Booster for Long-Term Health
Here are optimistic techniques through which it is easy to improve your metabolism by using a combination of nutrient foods and healthy lifestyle. Metabolism booster foods are best foods which contain protein, fiber, antioxidants and healthy fat themselves. Some of the recommended foods for increasing metabolism include lean proteins, whole grain foods spicy peppers green tea and the green leafages.
Moreover, proper diet should also be complemented with enough exercises, plenty of water and sleep in order to get a proper functioning metabolism. Avoid taking solutions that can provide short solution to your issues and synthetic supplements that will only mess up the metabolic processes of the body. All these changes will see your metabolism improve and your health overall qualify to be termed as better.
