Most of you might probably have a friend who eats whatever he/she wants and still have a perfect figure. The same one who apologetically says looking at your face “It’s not my fault that I have a higher metabolism” while stuffing a big piece of pizza into his/her mouth. Just like a furnace, your metabolism is the way your body burns fuel to convert food into the energy you need. A fast metabolism is like a blazing furnace; it requires more food to keep the body running. Slow metabolism is the opposite of this. It doesn’t require much food for fuel because the body is not using that much energy.
65% per cent of the calories burnt each day are used up for 24/7 functions such as circulation and breathibng—the top burners are your liver, brain, kidneys, and heart. Another 10% is devoted to the process of digestion. Rest of the 25 per cent of the calories you burn is used up for the physical activity you do in a day, including every single move you make.
10 Foods that Increase Metabolism
Factors that determine the efficiency of metabolism include genetics, sleep, hormones, etc. But what about the food we eat? Certain foods contain essential nutrients that can increase the body’s metabolism. By boosting the metabolic rate, people may be able to shed extra pounds weight and reduce the risk of obesity and health-related issues.
List of 10 metabolism boosting foods
Are you getting enough iron? To carry out the calorie burning process effectively, your body needs iron. Lentils are loaded with iron which is essential to keep the body in shape. They are rich in proteins, and therefore they increase metabolism. Lentils also contain a good amount of fibre to feed the beneficial bacteria in the gut.
2. Citrus fruits
Citrus fruits, the tropical jewels such as lemons and grapes are great for digestion. They are low in sugar and contains an antioxidant that helps to lower the blood sugar response after meals. Citrus fruits are rich in Vitamin C, which helps your body metabolize fat easier and faster. They have the unique ability to lose weight by providing flavour without calories.
Egg is one of the best food that increase metabolism. Each large hard-boiled egg contains 6.29 grams of protein which makes them the best choice for those who want to speed up metabolism. Protein can be considered as one of the best and effective nutrients to increase the metabolic rate. This is because the body needs to use comparatively more energy to digest it than it does for fats and carbohydrates. Try having an egg-white omelette for a perfect start to the day
Caffeine found in coffee has a stimulating effect on energy expenditure and helps in increasing the metabolic rate. But it is essential to be mindful about the amount of coffee consumption. While consuming coffee, make sure not to add cream or sugar because adding them will increase its calorie content.
5. Chilli Peppers
Spicy food items that contain fresh or dried chilli pepper increases metabolism. A compound found in peppers, called capsaicin, is responsible for these health benefits and more. Capsaicin contributes to weight management by increasing the speed at which the body burns calories. It also reduces appetite while preventing overeating. This may also decrease the levels of pain and inflammation and provides antioxidant benefits.
It’s recommended to add one tablespoon of chopped chilli peppers to your meal daily.
6. Cruciferous Vegetables
Broccoli, cabbage, cauliflower, brussels, etc. are examples of cruciferous vegetables. They contain three essential nutrients such as Vitamin B, Vitamin C and Calcium that boost your metabolism. They are also rich in high water and fibre content, a combination that increases your body’s ability to burn calories.
Garlic balances blood sugar level as well as boosts metabolism. Adding garlic to your diet can increase the number of calories burned throughout the day while reducing the body’s production of fat. Known as the appetite suppressant, garlic keeps your stomach fuller preventing you from overeating.
Adding ginger to your diet pattern increases the body temperature and metabolic rate. It also helps in controlling the appetite. Addition of 2 grams of ginger powder in hot water and drinking along with a meal helps you burn up calories. It makes your stomach full, decreasing the level of hunger while calming your digestive tract. Other than this, ginger has anti-inflammatory properties, and it may very well help to reduce nausea after chemotherapy and also during pregnancy.
Celery is high in fibre and low in calories. It takes a lot of work for your body to process all that fibres. The entire digestive process raises your metabolic rate as it efficiently tries to absorb, store, and eliminate. As it happens, celery makes for the ultimate vessel for delicious dips and spread.
10. Whole grains
The short-chain fatty acids present in whole grains trigger the release of the satiety hormone, leptin. This prevents you from overeating. Unlike refined grains, the high levels of fibre present in whole grains help slow down the blood sugar release and even out insulin spikes. This means that extra energy is used for digestion. Choose the whole grain version of rice, pasta, and cereals. Apart from boosting metabolism, it has anti-inflammatory properties.
Eat your food early. Say bye-bye to the late-night eating habit to increase your metabolism rate. It would be best if you eat 2-3 hours before bed. This can promote digestion and helps you sleep better. This is just a simple tip that may make a big difference in the future.
Even though there are many foods that increase metabolism as well as proves beneficial for your overall health, you should make sure that it is supplemented with proper exercise. Avoid a sedentary lifestyle and always be active. Stay hydrated, exercise regularly, and eat the right quantity and quality food in order to boost metabolism.
If you are struggling with any metabolism-related problems, never hesitate to seek a doctor’s help.