There are several ways known to help increase your metabolism. Some of these are natural – for example, by boosting your metabolic rate through exercise and/or eating the whole and nutritious food. If you choose rather to go on a diet to help your metabolism, then you have to know what foods can help you reach your goal. While there are several factors affecting your metabolism you cannot control such as the makeup of your genes, you can certainly control what you eat. Eating junk or processed foods won’t help to reduce your body fat as well as to increase your metabolism. Your system does not work like that. What you will have to do is research and know which foods affect your metabolism and what you should and should not consume. In this article we will evaluate the top 10 metabolism-boosting foods as of today, that you should try.
They are as follows:
Eggs
Protein-rich foods are always recommended for people who want to boost their metabolic rates. One of the best suggested foods that are in this food category are eggs. Eggs are rich in protein and could therefore help speed up your metabolism.
They are accessible, nutritious and easy to incorporate in any food menu. This means that there are various ways you can prepare and enjoy eggs. You can have them for breakfast, or in your lunch salad and/or dinner.
When you eat eggs, you tend to feel full for longer periods of time. As a result of this, you will eat fewer snacks between your meals, and also fewer portions in your courses. In addition to this, eating eggs can help by doing the following:
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Improve Your Eyesight
You might have heard or been told to eat carrots to improve your eyesight. Carrots can indeed help with this. Eggs also happen to have an impact on your eye health. Experts have revealed that eggs contain zeaxanthin and lutein which are used to protect you from losing your vision (7).
Therefore, the more you consume eggs, the more you may reduce your risk of losing your eyesight. You also get to reduce your susceptibility of attaining macular degeneration and having cataracts.
Read More: 3 Day Egg Diet: Can It Up Your Protein Intake And Kick Weight Loss Up A Notch?
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Giving You Essential Nutrients
You might be snacking on eggs merely due to their high protein content. However, you may not know that you have more to gain than just protein when you eat whole eggs. These foods are also a good source of iron, calcium, folate, vitamin A, B12, D and E, phosphorus and selenium (4).
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Reducing Body Fat
Eggs have few calories and almost no carbs. So, if you want to reduce your body fat eating low-carb foods, then consider eggs. Besides their low energy content, they also help to increase your satiety, which in turn helps you regulate your appetite.
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Improving Pregnancy Health
Eggs contain folate and omega-3 fatty acids, both of which are crucial for fetal development. These fatty acids help in improving the baby’s birth weight. Expectant women eating whole eggs on a regular basis during their pregnancy can reduce their risk of birth defects like spina bifida.
10 Metabolism Boosting Foods: Chilli Peppers
These hot and spicy peppers can also help you burn calories and boost your metabolism (3). They contain a compound known as capsaicin that speeds up the calorie-burning process. Research from experts acknowledges that you can burn an extra 50 calories daily by eating these spicy peppers (3).
Additionally, eating the hot chilli peppers can also help with pain management and reducing inflammation.
Nonetheless, never self-medicate with these peppers without seeking medical attention. The decision to use these spicy flavors for treatment of various conditions must always come from an accredited physician.
Ginger
The other component you can consider in boosting your metabolism is ginger. It is used globally either as a spice or as a herbal remedy. It can either be used in its dry powder form or raw from a fresh root.
The spicy root has numerous health benefits. All of these stem from its antioxidant, medicinal and anti-inflammatory properties. These benefits include:
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Increasing Your Metabolic Rate
Eating ginger can indeed help with increasing your metabolic rate (9). You can have it as a spice or for example use its dried form in your tea. The method you choose will solely depend on your preferences.
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Helping with Your Weight Loss
Ginger is also among the best spices to eat for burning body fat. Experts discovered from a study that the consumption of ginger can help in reducing your body weight and waist-to-hip ratio (11).
This means that ginger is among the best foods that burn fat fast around your waistline. So, if you are tired of your love handles, adding ginger to your diet plan could potentially help you reach your weight loss goals. Ensure that you first speak to your dietitian to avoid unforeseen health complications.
You may choose to consume ginger either as a spice with your meals or in your tea for weight loss. You can buy the ginger tea bags or use its natural form to prepare the tea. If you do decide to use its raw root form to flavor your tea, then do the following:
- Wash a piece of the root, preferably the size of your little finger and then chop it.
- Add the chopped pieces in 150 ml of boiling water.
- Let the mixture simmer for 5 to 10 minutes. Sieve and then drink the residue.
Precautions
Despite these benefits of ginger, it can also have side effects like abdominal pain or heartburns, especially if you eat a lot of it. The recommended dosage for an expectant woman is 1 g while that of adults is 4g (5).
If you are taking medications, speak to your doctor before taking ginger. Drugs such as aspirin do not go well when taken alongside ginger.
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10 Metabolism Boosting Foods: Green Tea
Green tea is not considered a primary food but a drink. Healthcare professionals acknowledge that drinking 2 or 4 cups of green tea can help your body burn an extra 17% of your calories. However this data was found only when it is incorporated with exercise (10).
So, it can be a great drink to incorporate if you want to burn body fat fast. Sipping on this tea can also improve your health due to its anti-inflammatory, antimicrobial, anticancer and antioxidant properties (1).
It can also improve your oral and heart health (1). However, you must drink the tea moderately to avoid any complications. Again, let the decision of adding the tea to your liquid diet plan come from your doctor or dietitian.
Lentils
Whether they are brown, yellow, red, black or green, the fact is that lentils are quite nutritious. They contain a lot of fiber, making them great food options for weight watchers. In addition to that, these legumes also minimize your risk of developing metabolic syndrome.
Metabolic syndrome refers to a combination of various conditions that increase your risk of cardiovascular diseases, diabetes and stroke. To reduce your susceptibility to these conditions, add these legumes to your meal plans.
Besides that, lentils can also boost your metabolic rate, given their high protein content. They can also help in regulating your body’s assimilation of sugar with their high fiber content.
10 Metabolism Boosting Foods: Dark Leafy Vegetables
Dark leafy vegetables can also improve your metabolic rate due to their high iron content (1). We need iron in our bodies to boost our metabolism and also help with growth and development. As such, it is suggested to eat more dark leafy vegetables, such as spinach and kale.
On the other hand, vegetables are quite often left aside as many people don’t like them. If this is the case for you, an alternative is having them in your smoothies. You can try smoothies that incorporate these vegetables to make sure that you do not miss out on their nutritional value.
But before doing this, consult with your dietitian. If not, then try pairing your vegetables with your other favorite foods. For example, you can have spinach with some tomatoes and lemon juice or zesty fruit.
This method can help your body absorb iron from these vegetables and as well as obtain minerals from the other ingredients. One of the minerals your body obtains from these leafy greens is magnesium. It is vital for metabolism and is also a cofactor involved in 300 enzymatic processes in the human body.
Water
If you were to analyze the benefits of water in your body, you might be either surprised or in fact mesmerized. Water helps a lot in your body to sustain all organs and processes in their operating processes.
What most people do not know is that water is vital for optimal metabolism (8). It is necessary to help in regulating the calorie-burning process in your body. So, do not just drink water whenever you feel thirsty. Try to frequently drink water and finish at least 8 glasses of water daily.
Water can also help you lose weight. Experts have revealed from a study that frequent consumption of water can ultimately help in reducing your overall body fat (1). For better results, you can incorporate exercises as advised and guided by your fitness instructor.
Read More: How Much Water Should I Drink While Fasting: Estimating Your Fluid Needs
10 Metabolism Boosting Foods: Coffee
The next drink you can have to boost your metabolism is coffee. You might have been drinking coffee to help in boosting your energy levels and not your metabolism. This can happen, especially if you are not familiar with foods that increase metabolism.
Coffee ranks in the list of the top 10 metabolism-boosting foods. It is made possible by its high caffeine content which increases your metabolic rate. Although most people may prefer decaffeinated coffee, it does not have the same metabolism-boosting benefits.
It’s preferable then to select the caffeinated type. Besides helping with your metabolism, drinking coffee regularly can also help you:
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Improve Your Heart Health
Experts suggest that drinking coffee regularly or at least 8 ounces a day can help in preventing heart failures (6). They acknowledge that such a behavior reduces your risk of acquiring heart failures by at least 11%.
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Reduce Your Risk of Diabetes
Coffee can also protect you against diabetes (6). Diabetes is quite prevalent today and sipping on some coffee can protect you against this harmful condition.
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Prevent Parkinson’s Disease
The caffeine in coffee can also reduce your risk of acquiring Parkinson’s disease. Experts acknowledge that the risk of attaining this disease is lower among coffee lovers as compared to those who do not enjoy it (6).
Brazil Nuts
Brazil nuts can also help in increasing your metabolism due to their high content of the mineral selenium. Selenium is a mineral that plays a significant role in your body metabolism, immune functioning and reproduction.
This mineral also plays a crucial role in your thyroid glands. It helps in the production of significant hormones. One Brazil nut has 68 to 91 mcg of selenium. Your body needs at most 55 mcg of this mineral daily.
It means that you must take note when taking these nuts. You must not exceed the recommended 400 mcg (equal to about 6 nuts) intake of selenium to avoid possible mineral toxicity (1).
10 Metabolism Boosting Foods: Broccoli
Broccoli is a great food item for weight loss and boosting metabolism. It is a cruciferous vegetable that contains an antioxidant known as glucoraphanin. Glucoraphanin is the substance that is responsible for boosting your metabolism whenever you eat these vegetables.
Besides that, this substance also helps in reducing the fat levels of your blood and your probability of obtaining age-related conditions (12). Broccoli also has other antioxidants, vitamins and minerals that help in:
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Reducing Your Cancer Risk
Most people are familiar that cancer has become quite rampant in our society. You can lower your risk of having it by frequently eating these vegetables. Their antioxidant properties will protect against cell damage that is associated with cancer.
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Improving Your Immunity
You should eat foods that help in boosting your immune system to reduce your risk of obtaining various health conditions. Add broccoli to your diet as it boosts your immunity and prevents you from heart diseases, anemia and cancer.
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Improving Your Skin Health
If you want flawless and glowing skin, then you need to add these cruciferous vegetables to your diet plan. Broccoli is rich in vitamin C, which is responsible for collagen production in your body (12).
The same vitamin is also responsible for prevention against skin damage. It protects your skin from damage such as wrinkles that may appear down the line as you age. This vegetable is also recommended by dermatologists if you have skin conditions, for example, shingles or skin cancer (12).
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Improving Digestion
Your body needs fiber to facilitate smooth digestion. Eating this vegetable gives you plenty of fiber which helps in preventing constipation. It also helps in maintaining a healthy gut tract and reducing your risk of attaining colon cancer.
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Reducing Inflammation
Inflammation is a natural and protective process resulting from an attack (allergy, infection, injury …) and which can sometimes become deleterious when it is the victim of a dysfunction. It might also occur from various chronic conditions such as cardiovascular diseases and arthritis.
You can also expect some inflammation if you are suffering from metabolic syndrome. Eat these vegetables to reduce these inflammation effects. Their antioxidant properties will reduce the inflammation and you will also benefit from the other nutrients you acquire from broccoli.
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10 Metabolism Boosting Foods: Tips On Eating Foods To Boost Your Metabolism
Here are some tips that can help you alongside the information about the best 10 metabolism-boosting foods:
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Eat In Moderation
Although these foods can help you increase your metabolism, they might do the opposite if not eaten in modesty. So, eat them in small amounts, especially the nuts. Nuts have high contents of fiber, healthy fat and protein (2).
Nuts are also significantly high in their calorie content. If you overeat, you are more likely to go beyond your daily energy requirements. Therefore, take note of how many as well as how frequently you eat your Brazil nuts in a day.
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Use Healthy Oils
While cooking, for example, the broccoli and dark leafy vegetables, note that you use healthy oils. Some of the expert-approved healthy oils you can use include sunflower oil, canola and olive oil. They are rich in unsaturated fats, which are known to have beneficial effects on cardiovascular function and contribute to better blood sugar control for people suffering from diabetes.
Oils is energy-dense and contains a lot of calories. So, you must use your oils sparingly. If you tend to overuse them in your salad dressings, then take note of this. Too much oil in your meals adds to your total calories. Remember to use them accordingly.
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Buy The Correct Form
You must consider the form of your ingredients while you are doing your grocery shopping. For example, when buying your broccoli, go for pieces that are dark green, tight and firm to touch. Yellow or limp broccoli is not recommended.
Similarly, when buying your leafy vegetables, select those that are dark green and appear fresh. The same applies to your ginger. If you are buying the raw natural root, choose a fresh one instead of one that appears stale.
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Portion Control
You may jeopardize the effectiveness of fat-burning foods with your portions. Eating too much or too little can affect your metabolism (13). Speak to your doctor and/or dietitian to determine the best portion sizes of your meals, depending on your goals.
It means that you will have to buy some measuring cups or other portion size tools to help you with your meals. Guessing or estimating your portions will not work. So, stick to acquiring the right food measurements.
The Bottom Line
Various foods can help you increase your metabolism. They range from ginger, whole eggs, green tea, coffee, water, broccoli, chilli peppers, lentils, Brazil nuts to dark leafy vegetables. These are some of the most recommended food items to consume if you want to reach your objectives and improve your eating habits. Remember to speak to your physician or dietitian before you add any of these diets to your diet plan.
DISCLAIMER:
The opinions in this article are meant for educational purposes and are not a substitute for medical advice. Speak to your doctor before making any dietary changes.
SOURCES:
- Best 10 foods to boost metabolism (2019, medicalnewstoday.com)
- Diet-boosting foods (2018, medlineplus.gov)
- Eat Hot Peppers to Burn Extra Calories, Fat (2010, webmd.com)
- Egg, whole, cooked, hard-boiled (n.d., nutritiondata.self.com)
- Ginger (n.d., sciencedirect.com)
- Health benefits and risk of drinking coffee (2019, medicalnewstoday.com)
- Health Benefits of Eggs (2020, webmd.com)
- How to increase your metabolism (2018, medicalnewstoday.com)
- Is ginger effective for weight loss? (2020, medicalnewstoday.com)
- Slideshow: 10 Ways to Boost Your Metabolism (2020, webmd.com)
- The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials (2018, tandfonline.com)
- The health benefits of broccoli (2020, medicalnewstoday.com)
- Weight loss: How important is eating breakfast? (2019, medicalnewstoday.com)
