If you're looking to speed up your metabolism, then consider consuming certain metabolism-boosting foods, that can help kick-start your body's ability to burn more calories faster. Keep in mind that while you must improve your diet for a metabolism boost, regular exercise and plenty of sleep play a vital role in this too. So, make sure you don't neglect the other two things if you want to get the best results.
Food has a thermic effect and thermogenesis from eating burn about 10% of your daily calorie intake. But some foods are better to eat than others. Processed foods like breads, pastas, and grains have the potential to block the proper function of your metabolism. Replace processed foods with the ones in the list below for a healthier diet that will speed up your calorie burning abilities!
1. Hot Peppers
Cayenne, jalapeno, habanero are some of the most famous forms of spicy peppers and they are known abilities to boost your metabolism and improve circulation. They can boost your metabolism up to 25% for up to 3 hours. Additionally, hot peppers have the ability to suppress your cravings as well, due to their capsaicin content. Capsaicin is a compound that stimulates your body's pain receptors, temporarily increased your blood flow and metabolic rate. Basically, that's why you get all teary and sweaty when you eat a particularly hot pepper.
2. Whole Grains
Whole grains are rich in nutrients and complex carbohydrates that have the potential to boost your metabolism by stabilizing your insulin levels. Brown rice, oatmeal, and quinoa are slow-release carbs that provide long-lasting energy, without the insulin spikes that come from other foods packed with sugars.
Penn State University conducted a study in which they found that nutrient dense liquids suppress cravings and reduce the appetite while speeding up your metabolism to burn more fat. Eating liquid meals can significantly reduce your intake of solid meals, which helps with weight-loss as well.
4. Green Tea
Green tea is already famous for its many health benefits. But green tea extract can significantly speed up your metabolism due to its content of polyphenols that create a fat-burning effect in the body. Additionally, green tea is packed with antioxidants that help weight-loss and lower blood pressure levels.
This green veggie is high in calcium, which is known to help with weight-loss, and it is rich in vitamins C, K, and A. It is also rich in antioxidants and dietary fiber that's been shown to increase TEF (Thermic Effect of Food), which makes it a great detox food and metabolic booster.
Cayenne, garlic, and cinnamon are just a few of the most famous spices that can increase your metabolic rate. More pungent spices like black pepper, onion, ginger and mustard seeds are even more efficient and especially speedy. One Canadian study found that using these spices helped their subjects to burn up to 1000 calories more daily, than those who didn't incorporate them into their diet.
7. Calcium Rich Foods
A study conducted by the University of Tennessee found that the subjects who consumed 1200-1300mg of calcium daily, lost almost double the weight that those who didn't get enough calcium in their diet were able to lose. If you want a metabolic boost, eat foods high in calcium, such as raw milk, kale, yogurt, broccoli, cheese or consider supplementing with calcium.
8. Citrus Fruits
Fruits like grapefruit have been shown to keep your metabolic rate high and help burn more fat. This is potentially related to the high fiber contents and to the high content of vitamin C, which helps reduce insulin spikes. Additionally, citrus fruits help keep your skin clear and your immune system up.
Foods high in Omega-3 fatty acids like fish, nuts, and seeds are a great way to keep your metabolism up and going. The fatty acids help reduce the production of leptin, which lowers your metabolism. Additionally, it's easy to incorporate them into your diet as snacks, or oils, such as hemp or flax seed oils, which are naturally high in essential fatty acids.
By incorporating these foods into your regular meals, you will experience a metabolic boost and enjoy the health benefits that it comes with. But simply incorporating these foods into your diet is not enough, unless you cut down on less healthy foods. Make sure you avoid energy drinks, soft drinks, and processed foods because that will get you stuck with extra empty calories that your body will have to deal with.
Make sure you treat your body right because that's when your metabolism picks up. Sleep enough and rest properly and reduce the stress factors around you as much as you possibly can. Keep working out and performing at your best, and it will all come back full circle, with greater results, so that you can take your health to the next level!