Have you ever wondered why your friend seems to be able to munch an entire chocolate bar without gaining a pound, while you eat just a bit and it all goes straight to your belly?
The answer, fair or not, is in the metabolism.
Metabolism is the rate at which the body burns calories, and much of it is dependent on factors you don’t have control over, like gender (males tend to have higher metabolisms than females), age (after age 40 metabolism decreases about 5% each decade), and the ratio of body muscle to fat, as muscle burns more calories than fat, even when you’re resting.
What foods boost your metabolism?
Here are 22 foods to boost your metabolism and help you burn more calories.
Unlike other fruits that are loaded with carbs, Avocados are full of healthy monounsaturated fats specifically oleic acid.
They are also full of fiber which will help you feel full for longer and will help boost your metabolism.
Another great thing about avocados that was discovered during a study from The Ohio State University at Columbus is that avocados help you absorb more carotenoids from fruits and vegetables, up to 15x more to be exact.
So not only will avocados help you burn fat, but you’ll also be strengthening your immune system and absorbing more cancer-fighting carotenoids than ever.
Celery is low in calories, requires a lot of noshing and has so much fiber and water that it takes a lot of work to get it through the body.
Because chewing stimulates the release of digestive enzymes, the act in itself raises your metabolic rate, or how fast and efficiently your body can absorb, store and eliminate.
3. Sardines, salmon, tuna, and mackerel
Sardines, salmon, tuna, and mackerel are rich in omega-3 fatty acids and high-quality protein.
Salmon especially contains iodine which is an important nutrient for proper thyroid function, which has a positive effect on metabolism.
4. Lean beef, chicken, turkey, nuts, and lentils
Lean protein foods such as lean beef, chicken, turkey, nuts, and lentils help run metabolism at full speed.
They contain essential amino acids that help increase energy expenditure and metabolism.
5. Low-fat yogurt, cheese, and milk
Low-fat dairy products are calcium-rich and play a pivotal role in the regulation of energy metabolism.
They provide additional nutrients that are vital for health and increase fat breakdown in fat cells, thereby aiding in weight-loss efforts.
6. Whole grains
Whole grains are full of nutrients and carbohydrates which makes them great foods to boost your metabolism by stabilizing your insulin levels.
Carbs such as oatmeal and brown rice or pasta give a lot of energy to the body, without spiking the blood sugar levels, making them ideal for you.
Any kind of green leafy vegetable is an energy booster, but spinach has the highest tendency to raise metabolism.
This is due to the high fiber content in them. Consuming at least 3 servings of green leafy veggies per day can increase the fat burning rate by 30%, according to different researches.
Ginger is one of the foods to boost your metabolism and strengthens your immune system.
As a result, your digestive processes will occur faster than usual. Ginger and lemon help you lose weight especially if you have a cardiovascular exercise routine.
Compared to most other fruits berries are very low in carbohydrates, while being full in vitamins and antioxidants.
These antioxidants can help improve blood flow delivering more oxygen to your muscles and your cells in general. Ultimately this can help improve your workouts while assisting with the fat loss process.
The best low carb berries to eat are blackberries, raspberries, and strawberries.
Blueberries are going to be a bit higher in carbs, so to keep calories low stick with the other 3.
Apples are great for detoxifying and energizing your body.
They are high in Pectin which reduces the amount of fat your cells can absorb.
Besides being packed with vitamin C and fiber, this citrus fruit speeds up weight loss.
A study published in the PubMed found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds.
The enzyme papain, present in papaya, provides therapeutic benefits to your body.
It has antioxidants, is diuretic in nature and rich in fiber with minimum calories. It will also improve your digestion and detoxify your body.
13. Whey Protein
Amino acids give whey protein its metabolism-boosting power.
Whey protein contains all nine essential amino acids, which are the building blocks of protein.
Does eating breakfast boosts your metabolism?
We’ve all heard how breakfast is the most important meal of the day.
And now, new research finds that it may affect your metabolism.
This is an interesting study that 49 participants took part in over six weeks. Researchers found eating breakfast regularly can affect how your fat cells function by affecting gene activity involved in fat metabolism.
Eating breakfast also increased sugar intake in cells and this may have a protective effect and lower your risk of heart disease and type-2 diabetes.
The researchers found that participants were obese and ate breakfast regularly had one gene or more linked to fat burning that was more active than lean people.
Do spicy foods boost your metabolism?
Chilli peppers are rich in alkaloid capsaicin which gives them a sharp and angry taste. Moreover, it contains essential and fatty oils, phoencids, steroidal saponins, colored substances, and vitamins R, S, Bl, and B2.
When used in small quantities, hot pepper improves appetite and stimulates digestion in the body, which makes it one of the best foods to boost your metabolism.
Spices accelerate your blood flow
It is an amazing stimulant which accelerates the blood flow. In addition, it can be used for the production of an alcoholic tincture which can be used for rubbing joints and muscles in neuralgia, bone pain, and rheumatism.
Also, it can be used for stimulation of menstruation if it’s late.
What to drink to boost your metabolism?
Here are 7 drinks that will rev-up your metabolism and help you burn more calories.
1. Green Tea
Organic green tea is one of the healthiest things you can consume.
It contains a high level of antioxidants, including flavonoids and catechins which can reduce the formation of free-radicals to protect cells from damage, and even help prevent disease and premature aging.
Of course, experts say just adding green tea to your diet isn’t going to help you lose weight.
But if you drink it instead of things like sugary drinks or even diet soda, you’re likely to drop those stubborn pounds.
Organic wheatgrass is a staple at most juice-bars, and there’s a good reason for that.
A 1-ounce serving of fresh wheatgrass juice has 5 calories, 1-gram of carbohydrate and 1-gram of protein.
It does not only help to raise your metabolism, but it alkalizes the system and is filled with important nutrients like vitamins A, B, C, E, and K, along with iron and minerals like zinc, copper, potassium, manganese, and selenium.
3. Apple Cider Vinegar
First off, we aren’t telling you to drink apple cider vinegar straight, you should NEVER do that as it can burn your esophagus.
Instead, simply mix a couple of teaspoons of organic, unfiltered apple cider vinegar with 16-ounces of water, and a little raw honey to sweeten it up.
Sipping it throughout the day can help increase metabolism, fat burning, and weight loss.
4. Lemon Water
Lemon-water may be incredibly simple, all you do is mix the juice of a lemon into a glass of water, but it offers a ton of benefits, including the ability to raise the metabolism and burn fat.
Whip-up some in a large water bottle and sip on it throughout the day for the best effects.
Don’t forget to stay hydrated
Not only will you stay hydrated, which keeps the metabolism burning at its max, but as lemons contain flavonoids with potent antioxidant properties, it will help protect your cells from damage.
Lemon water also helps to aid digestion, helping the body to better absorb nutrients from other foods and it aids in regulating insulin spikes.
5. Vegetable juice
Vegetable-juice, particularly the fresh juice of veggies like kale, Swiss chard, spinach, broccoli, and other green leafy types, are a great way to flush the toxins out of your system to support weight-loss and a faster metabolism.
Vegetables that are packed with potassium are especially good for flushing out sodium that keeps the belly bloated.
One great trick for weight-loss involving vegetable juice is to drink a big glass just before a meal.
Similar to drinking water before eating a meal, it’s likely to help reduce the total calories you consume by making you feel fuller faster.
6. Coconut water and coffee
Coconut water and black coffee help speed up your metabolism and burn fat faster.
You can drink them in the morning, right after you wake up, after breakfast or before exercising.