10 Simple Foods to Boost your Metabolism
Metabolism or metabolic rate is a term generally used to describe the number of calories burnt by our body. The higher your metabolism, the easier it is to maintain your weight and burn excess unwanted fat. Also, higher metabolism keeps your energy levels high. There are certain metabolism-boosting foods that improve your metabolic rate and support fat-loss.
Many people complain that in spite of low-calorie consumption they keep on putting weight which is because of slow metabolism. In this post, let us see some foods and various other ways that will boost your metabolism.
Factors that affect our Metabolism
Our metabolism is determined by the amount of energy consumption and expenditure. Different people have different capacities for energy expenditure. It is mainly affected by
- Type of food consumed,
- Activity-induced Thermogenesis,
- Diet-induced Thermogenesis(1),
- Basal metabolic rate(i.e calories that are required for the vital body processes in a resting state).
The type of food consumed greatly affects our body’s way to process it. Many foods are digested & assimilated early (e.g Carb-rich foods)and many foods (e.g protein) take time to process.
Metabolism Boosting Foods
1. Spicy Foods
Spicy foods such as chili, black pepper, horseradish, mustard not only help to enhance the taste of food but also boost metabolism. It contains capsaicin that helps to enhance diet-induced thermogenesis. It also helps to reduce energy(food) consumption(2). However to get a significant effect you need to eat it really spicy which many people cannot tolerate. But, adding spices to your food will surely boost your metabolism.
Have a look at this informative video on Foods that boost Metabolism
Video Credits: TheSeriousfitness
2. Iron-Rich Foods
Iron-rich foods such as spinach, raisins, legumes, seafood, quinoa, pumpkin seeds, etc help in boosting metabolism. These foods facilitate the supply of oxygen and other nutrients to vital organs in the body. The proper functioning of the thyroid gland requires optimum quantities of iron-rich foods. The thyroid hormone is required for proper development and regulating metabolism in adults (3).
3. Protein-Rich Foods
Protein-rich foods like eggs, chicken, nuts, seeds dairy, etc required more time to digest, absorb and process. This increases the number of calories consumed. The thermic effect of these foods is high which makes them metabolism-boosting foods. Protein-rich foods also help in increasing muscle mass which helps to burn more calories while restingi.e resting metabolism(4).
4. Zinc and Selenium Rich Foods
Zinc and Selenium are the micronutrients that help in the proper functioning of the thyroid gland(5). The deficiency of crucial nutrients like zinc and selenium affects the production of thyroid hormone which greatly affects our metabolism. Zinc-rich foods such as nuts, seeds, whole grains, etc are available globally should be consumed on a daily basis. Selenium is present in brazil nuts, fish, ham, beef pork, and chicken.
Read More: 21 Best Thyroid Diet Foods That Work Wonder
5. Green Tea
Ginger is said to improve metabolism by suppressing hunger and increasing satiety levels(7). This also helps in the consumption of fewer calories. Ginger also enhances the thermic effect of food. This makes it a superfood that boost metabolism.
7. Legumes and Pulses
Pulses are high in protein, iron, zinc, and many other nutrients which are helpful in boosting metabolism and pulses have a high thermic effect. Pulses and legumes such as peas, chickpeas, beans, peanuts are a boon for the vegetarian and vegan population.
8. Apple Cider Vinegar
Apple cider vinegar is a very useful ingredient for weight loss. It helps to boost metabolism by burning more calories and enhancing the feeling of fullness which helps the consumption of fewer calories.
9. Coconut Oil
Coconut Oil is a storehouse of medium-chain triglycerides(MCTs). The liver absorbs MCTs and converts it into energy. Most of the fats contain long-chain fatty acids contrary to coconut oil. MCTs are said to increase the metabolic rate at a faster rate than long-chain fatty acids (8).
10. Dark Chocolate
Dark chocolate contains Cocoa or cacao in large amounts. Cocoa helps in preventing weight gain by reducing the absorption of calories (9). Use cocoa powder or seeds as much as possible instead of dark chocolate.
Apart from these foods, it is very important to stay hydrated throughout the day for boosting metabolism.