There are many weight loss pills on the market today that claim to help burn fat and boost your metabolism. There aren’t many clinical studies backing many of these supplements and their claims. Some of them work while a whole lot of them have been found to be ineffective.
However, when it comes to making a long lasting impact on your metabolic rate, your diet and eating habits are very crucial. If you want a healthy and sustainable metabolic rate, it is best to consume foods that boost metabolism.
Many of the best metabolism-boosting foods are available everywhere and they come cheap. So, you really don’t need a big budget to eat healthy and get your metabolism working the right way.
One of the biggest challenges people trying to lose weight struggle with is slow metabolism. This is why they contain to rack up calories and find it difficult to drop those extra pounds.
These fruits and foods contain vital vitamins and nutrients that keep your body in optimum shape and help with fast metabolism.
What Is Metabolism?
Metabolism is the set of life-sustaining chemical reactions in organisms. Metabolism works in 3 different ways: conversion of food to energy to run cellular processes, the conversion of food to building blocks for proteins, nucleic acids, lipids and carbohydrates, and the elimination of nitrogenous wastes. In the simplest term, metabolism is the body’s internal process of energy production.
People who suffer from slow metabolism are prone to serious health conditions, such as gaining unhealthy weight and type 2 diabetes.
Some of the factors that affect metabolism include:
In addition to the above, one of the most common factors is one’s eating habit, the kind of food you eat. Foods like refined sugar or unhealthy carbs slow down metabolism and can make you bloated. On the other hand, there are certain foods that help to boost metabolism and promote fat burning.
Foods That Boost Metabolism To Add To Your Diet
Looking for a way to speed up your metabolism? Here are 10 best metabolism-boosting foods to include in your diet:
Protein-rich foods are some of the best metabolism boosting foods. Eggs are very rich in protein. Each hard-boiled egg contains about 6.29 grams (g), making them a perfect option for people looking to boost their metabolism.
Protein remains one of the most effective and powerful nutrients for boosting metabolic rate due to the fact that the body requires more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF).
People who consumed 29% of their daily calories as protein had a higher metabolic rate that those who only consumed 11% of total calories from protein, a research shows.
Flaxseeds are seeds that contain protein, vitamins and other vital nutrients. Consuming flaxseeds has been shown to be effective in boosting metabolism and improving metabolic syndrome, which is a group of conditions that lead to diabetes, obesity, and cardiovascular disease.
A recent study in 2019 on mice shows that flaxseeds may speed up metabolism. This may due to the fact that flaxseeds contain fiber and protein as well as other key omega-3 fats, antioxidants and other vital nutrients.
The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This facilitates metabolic health, and may protect against obesity.
Research also shows that flaxseeds may also help in treating the following conditions:
This is another food that has been shown to be effective in reducing the effects of metabolic syndrome.
A review of 41 animal studies in 2016 shows that eating lentils and other legumes such as peas, beans can help in preventing and treating metabolic syndrome.
Lentils may also boost metabolism because they are rich in protein. They contain a good amount of fiber to feed beneficial bacteria in the gut.
Spicy meals that contain fresh or dried chili peppers can do two things: boost metabolism and create a feeling of fullness. Capsaicin, which is one of the compounds found in peppers, is responsible for these health benefits.
Consuming capsaicin has been shown to help boost metabolism, according to a study in 2015.
The study also says that capsaicin plays a role in weight management by increasing the rate at which the body burns fat and suppressing appetite.
Capsaicin may also reduce pain and inflammation, and provide antioxidant benefits.
Including ginger in your meals can help boost metabolic rate and control appetite.
A review of studies examined ginger’s effects on weight loss and metabolic profiles in people who were overweight, and it discovered that ginger may help reduce body weight and fasting glucose levels while boosting high-density lipoprotein (HDL). Ginger is one of the ingredients in popular pills that boost metabolism.
This is another metabolism boosting food to include in your diet. Cucumbers are high water and low in calories. They are made of fiber, which is important for appetite suppression and weight loss.
Avocados contain high amounts of fiber and vitamins, such as C, B3, B6, and K. In addition, avocados contain carnitine, an amino acid that enhances fast metabolism.
Broccoli is one vegetable you want to add to your diet if you are serious about increasing your metabolic rate.
Carrots are high in fiber. Fibers act as effective appetite suppressants and promote weight loss.
Green tea contains powerful antioxidants. It has been shown to contain metabolism-boosting properties. It helps control appetite and can speed up fat burning process in the body, this is why it is a common ingredient in many over the counter diet pills.
Want to boost your metabolism? Make coffee your friend. Coffee contains caffeine, which is effective for increasing metabolism.
To enjoy the full benefits of your coffee, take it without adding any cream or sugar, as both will increase the calorie content of the tea.
What Are Pills That Boost Metabolism?
These are known as metabolism boosters. They are fat burners that contain some of the foods, fruits and vegetables that boost metabolism plus other ingredients that help with fat oxidation. These fat burning supplements work in 3 ways:
They speed up the metabolic rate of the body.
They act as appetite suppressants, helping you to control your appetite to prevent overeating and mindless snacking.
They aid weight loss by blocking the production of new fat in the body.
People who get the best results using these pills usually combine them with moderate exercises and healthy eating.
How To Boost Your Metabolism
One of the easiest and most effective ways to lose weight is drinking enough water. One, water is a natural appetite suppressant, it leaves you feeling full, which reduces your calorie consumption. Second, water is a powerful antioxidant that flushes out toxins from the body. When you wake in the morning, the first you should do is drink water. 30 minutes before each meal, drink water. This helps you feel fuller faster so you don’t end up overeating.
Getting enough sleep is important for your metabolism and overall health.
Studies have shown that not getting adequate sleep may be contributing to the trend of obesity and diabetes.
According to the National Sleep Foundation, adults should sleep for 7 to 9 hours a night for optimum health.
Strength and resistance training
Another proven way to increase your metabolism is engaging in strength and resistance training. Lifting weights regularly helps you to gain and retain muscle mass and to burn fat.
When you combine these metabolism foods and the other tips shared in this article, you can finally get your metabolism kicking right and burn as much as fat as you want to easily.