If you're
looking for foods that can help you lose or maintain your weight, you might be
looking for foods that can boost your metabolism.
Certain
foods can help to some extent increase your metabolic rate. This is the number
of calories burned by your body.
If losing
body fat or preventing excess weight gain is your goal, including these foods
in your diet may make it slightly easier.
However, simply
eating more of these foods will not result in weight loss. Instead, they
supplement a well-balanced, moderately calorie-restricted diet to aid in weight
loss.
Here are 12
foods that may boost your metabolism.
1. Foods high in protein
Protein-rich
foods, such as meat, fish, eggs, dairy, legumes, nuts, and seeds, may temporarily
boost your metabolism.
This is due
to the fact that they require your body to expend more energy in order to
digest them. This is referred to as the thermic effect of food (TEF).
The TEF is
the number of calories required by your body to digest, absorb, and process the
nutrients in your food.
According to
research, protein-rich foods boost
Protein-rich
diets also help your body retain muscle mass, which reduces the drop in
metabolism that is common during weight loss.
Furthermore,
protein may help you feel fuller for longer, which may help you avoid
overeating.
2. Mineral-rich foods
The minerals
iron and selenium each play distinct but equally important roles in the proper
functioning of your body.
They do,
however, have one thing in common. They are both required for the proper
functioning of your thyroid gland, which regulates your metabolism.
According to
research, a diet deficient in iron or selenium may impair your thyroid's
ability to produce adequate amounts of hormones, potentially slowing down your
metabolism.
Include
selenium- and iron-rich foods such as meat, seafood, legumes, nuts, and seeds
in your daily diet to help your thyroid function optimally.
3. Chili peppers
Capsaicin, a
chemical found in chili peppers, may increase your metabolism by slightly
increasing the rate at which your body burns calories.
According to
a review of 20 research studies, capsaicin — whether from supplements or the
peppers themselves — may help your body burn up to 50 extra calories per day
(7).
Some studies
report similar benefits with doses as low as 9–10 mg per day. This is equivalent
to one jalapeno pepper.
Furthermore,
capsaicin may have appetite-reducing properties.
Consuming at
least 2 mg of capsaicin directly before each meal appears to reduce calorie
consumption, particularly from carbs, according to a review of nearly 200
studies.
Similarly,
incorporating cayenne pepper into your meal may increase the amount of fat your
body burns for energy, particularly after a high-fat meal. However, this
fat-burning effect may only be observed in people who are not used to eating
spicy foods.
However,
research on capsaicin's metabolism-boosting abilities is conflicting.
4. Coffee
Caffeine in
coffee may aid in increasing metabolic rate.
Several
studies have found that people, who consume at least 270 mg of caffeine per
day, or the equivalent of about 3 cups of coffee, burn up to 100 calories more
per day.
Caffeine may
also help your body burn fat for energy, and it appears to be particularly
effective at improving workout performance.
However, its
effects vary from person to person, depending on factors such as body weight
and age.
5. Tea
Tea contains
catechins, which are health-promoting compounds that may work in tandem with
caffeine to increase metabolic rate.
Both oolong
and matcha green tea, in particular, may increase fat oxidation and help you
burn extra calories when combined with an exercise regimen.
Furthermore,
oolong and green teas may help your body use stored fat for energy more
effectively, potentially increasing your fat-burning ability by up to 17%.
However, as
with coffee, the effects may vary from person to person.
6. Lentils and beans
Legumes and
beans, such as lentils, peas, chickpeas, black beans, and peanuts, have high
protein content when compared to other plant foods.
According to
research, their high protein content requires your body to burn more calories
to digest them than lower-protein foods. This is because of their TEF.
Legumes also
contain dietary fiber, such as resistant starch and soluble fiber, which your
body can use as a prebiotic to feed the beneficial bacteria in your large
intestine.
In turn,
these beneficial bacteria produce short-chain fatty acids, which may help your body,
use stored fat as energy more effectively and maintain normal blood sugar
levels.
7. Ginger
Ginger and
related spices are assumed to have particularly beneficial metabolism-boosting
properties.
According to
one study, dissolving 2 grams of ginger powder in hot water and drinking it
with a meal can help you burn up to 43 more calories than drinking hot water
alone.
This hot
ginger beverage may also reduce hunger and increase feelings of satiety (fullness).
Grains of
paradise, another spice in the ginger family, may have similar effects.
A study of 19 healthy males found that participants given a 40 mg extract of grains of paradise burned 43 more calories in the following 2 hours than those given a placebo.
However, the
researchers also noted that some of the participants were non-responders, so
the effects may vary from person to person.
8. Cacao
Cacao and
cocoa are tasty treats that may also help your metabolism.
For example,
studies in mice have found that cocoa and cocoa extracts may promote the
expression of genes that promote fat burning. This appears to be especially
true in mice fed high fat or high-calorie diets.
Interestingly,
one study suggests that cocoa may inhibit the action of enzymes required to
break down fat and carbs during digestion, preventing the body from absorbing
them and the calories they provide.
Human
studies on the effects of cocoa, cacao, or cacao products such as dark
chocolate, on the other hand, are uncommon. More research is required before
firm conclusions can be drawn.
If you want
to try cacao, go for raw varieties. Processing tends to reduce the number of
beneficial compounds while increasing the amount of sugar and calories.
9. Apple cider vinegar
Apple cider
vinegar has been shown to boost metabolism.
Animal
studies have shown that vinegar is especially effective at increasing the amount
of fat burned for energy.
Similarly,
apple cider vinegar is frequently claimed to increase metabolism in humans, but
few studies have looked into this directly.
It may aid
in weight loss by slowing stomach emptying and increasing feelings of fullness.
If you do
decide to take it, keep it to 1–2 tablespoons per day and dilute it in at least
1 cup of water per tablespoon of vinegar to avoid tooth erosion or damage to
the lining of your digestive tract.
10. MCT (medium chain triglyceride)
oil
MCT oil is a
unique type of fat that may have some metabolic benefits. The majority of fats
found in foods are long-chain triglycerides, but MCT oil is made up of
medium-chain triglycerides.
According to
some studies, MCT oil consumption can increase metabolic rate in humans.
Furthermore, unlike long-chain fats, MCTs are absorbed directly into the liver
and converted into energy.
As a result,
they are less likely to be stored as body fat.
MCT oil may
also have an effect on ghrelin, the satiety hormone, which could lead to a
reduction in calorie intake.
MCT oil is
typically consumed as a supplement, but it can also be added to foods such as
soups or smoothies. However, it is not suitable for cooking.
11. Water
Drinking
plenty of water is a great way to stay hydrated. Furthermore, some studies show
that drinking water can temporarily increase metabolism by 24–30%.
The
additional calories required to heat the water to body temperature — known as
water-induced thermogenesis — account for roughly 40% of the increase,
according to the researchers.
However, the
effects appear to last only 40–90 minutes after drinking water, and the
strength of the effect varies from person to person.
12. Seaweed
Iodine, a
mineral required for the production of thyroid hormones and the proper
functioning of your thyroid gland, is abundant in seaweed.
Thyroid
hormones perform a variety of functions, one of which is to regulate your
metabolic rate.
Consuming
seaweed on a regular basis can help you meet your iodine requirements while
also maintaining your metabolic health.
Furthermore,
fucoxanthin, a seaweed-based compound found primarily in brown seaweeds, may
increase your metabolic rate.
In conclusion
Certain
foods may help increase your metabolic rate or the number of calories you
burn. As a result, eating them on a regular basis may help you lose weight and
keep it off in the long run.
These foods,
however, will not compensate for a high-calorie or low-quality diet. Seek a
gradual reduction in calories and eat mostly whole, minimally processed foods
for effective
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