An increased metabolism is vital for supporting weight loss. We often wonder about the different ways to shed those extra pounds. Well increasing the rate at which your body burns calories and converts food into energy plays a crucial role.
But how do you boost the metabolic rate? Some natural methods can help such as exercise, a balanced diet, and eating certain foods. Here is a list of 9 such ingredients that you can eat to give your metabolism a substantial boost.
The tiny black seeds are a nutritional powerhouse, rich in fiber, omega 3, manganese, phosphorus, and protein. They promote digestion, lower LDL Cholesterol, and are great for boosting immunity and metabolic rate. The seeds can improve gut health and reduce inflammation, all factors that contribute to a faster metabolism.
The medium chain triglycerides in coconut oil are easily broken down hence contribute to a faster metabolism. It also increases HDL cholesterol thereby supporting heart health and preventing obesity. People that live in tropical countries have lower risks of heart diseases due to the usage of coconut. It is also great for skin, hair, and boosting immunity.
All berries contain healthy compounds such as antioxidants and anthocyanin. These substances prevent free-radical damage and are thus excellent for the metabolic health. The fruit has also been shown to lower blood pressure and increase HDL cholesterol. The fiber and carbohydrate content boosts satiety and also contributes to weight loss. Berries have also been linked to sharper memory skills, especially in adult women according to a research conducted by Annals of Neurology.
Green tea contains flavonoids and catechins that increase the burning of fat. The ability of green tea to help us burn a higher number of calories contributes to increased metabolism. Studies indicate that by drinking green tea, you can burn about 4% more calories even when resting. Thus the beverage is excellent for weight loss, but that’s not all. It also improves cardiovascular health; the oxidants prevent free radical damage and may lower the risk of certain cancers. It reduces the chances of type 2 diabetes and promotes brain health protecting you from Alzheimer’s and Parkinson’s diseases.
Jalapeno, Habanero, and other hot chilies are great for weight loss. The red chili pepper contains capsaicin, a compound that increases heat generation. It causes the body to create energy by burning fat, which in turn increases the metabolic rate. But spicy food helps in losing weight through other methods too. Studies show that eating meals high in spices makes you feel full for longer times.
Lentils and Beans
Lentils contain iron which is one of the minerals required for the proper functioning of thyroid gland. If the thyroid gland doesn’t produce sufficient hormones, the metabolism will slow down. Similarly, beans contain protein and fiber, two critical nutrients for regulating the metabolic rate. If you increase your protein consumption, your body will automatically burn more calories. So incorporating lentils, beans and other lean protein sources in your diet is a good idea.
No matter what kind of diet you opt for, you will notice that each plan stresses upon drinking at least six to eight glasses of water a day. Drinking water before meal suppresses the appetite, so you don’t stuff yourself with food. Researchers have found that water can instantly boost metabolism and that too by 30%. It led to the conclusion that increasing your daily water intake will result in enhanced energy expenditure. Water is also beneficial for detoxifying your body as it flushes out toxins.
Fish is rich in essential nutrients such as vitamin B, protein and omega 3s. The fatty acids contained in fish affect the hormone leptin which plays a primary role in regulating metabolic rate. The lean protein is also significant for building muscle and decreases the risk of heart diseases& stroke.
Kelly Newman is a Fitness Trainer and blogger. She loves to write about everything related to fitness and diet and wants to help people adopt a healthier lifestyle. She works with the team behind Health Listed and does extensive research to provide people actionable health and nutrition information.