8 Best Foods to Boost Your Metabolism
Having a high metabolism system means more calories burn and easier weight maintenance. Some foods can increase your metabolism, revving up the chemical reactions in your body while also giving you more energy and making you feel better. If you want all that, be sure to include these 8 best foods to boost your metabolism:
1. Protein-Rich Foods
Protein requires more energy to digest,absorb and process. As such, consuming protein-rich foods such as meat, fish, eggs, dairy, nuts and seeds, will increase your metabolic rate, up to 15-30% as a study suggested. Protein also has a way to balance metabolism by helping muscle retention and helping you feel longer, thus keeping overeating at bay.
Coffee does not only keep you productive and full of concentration. It also enables short- term rise in metabolism rate. With the rise of energy from caffeine in coffee, you will be more inclined to stay active thus burn more calories. Remember to take in moderation though to enjoy this win-win combo!
Tea, particularly from oolong and green tea varieties, may increase metabolism up to 100 calories per day. Thanks to the combination of caffeine and catechins, tea can use stored fat for energy more effectively and increase fat-burning ability.
4. Spicy Foods
Peppers contain capsaicin, a substance that can boost your metabolism, around 10 to 50 additional calories per meal. Moreover, capsaicin may have appetite- reducing properties. It is said that a certain dose of this compound chemical is needed to show effect, just make sure you enjoy every bite of it!
5. Legumes and Pulses
Legumes and pulses, such as lentils, peas, chickpeas, beans and peanuts, are particularly high in protein compared to other plant foods.Studies suggest that their high protein content requires your body to burn a greater number of calories to digest them, compared to lower-protein foods.
Legumes also contain a good amount of dietary fiber, such as resistant starch and soluble fiber, which may help your body use stored fat as energy and maintain normal blood sugar levels
6. Apple Cider Vinegar
Apple cider vinegar is proven to slow stomach emptying and enhance feelings of fullness. One study in humans even showed that participants given four teaspoons of apple cider vinegar ate up to 275 fewer calories over the rest of the day. Although there are not many studies that further prove this claim, many have enjoyed using apple cider to aid weight loss.
Avocado is high in healthy polyunsaturated and monounsaturated fats, which promote satiety. A study found that adding half an avocado at lunch may help overweight people feel more satisfied and reduce their desire to eat in the hours following a meal.
If you’re trying to lose weight, be mindful of portion sizes. One quarter of an avocado has 80 calories and 8 grams of fat.
8. Whole Grains
Unlike refined grains, whole grains contain fill-you-up fiber, are anti-inflammatory, and may be beneficial for weight management. A study suggests that swapping whole grains for refined grains may result in a “modest increase” in resting metabolic rate. Study participants who substituted whole grains for refined also had increased calorie loss during digestion.