Metabolism Booster Foods and Drinks
1. Spicy Foods
Hot peppers and the spicy foods it transpires into may actually boost metabolism and facilitate weight loss. According to a study conducted at University of Wisconsin, capsaicin (the compound that offers spice) may induce and stimulate thermogenesis, a process in which the body converts energy into heat, subsequently speeding up metabolism.
Protein is mostly known for its notorious role in muscle synthesis, supporting lean body mass to innately boost metabolism. The macronutrient additionally helps induce feelings of satiety and fullness and lessens the risk of overeating throughout all parts of the day. Chicken, eggs, beef, tuna, cottage cheese, Greek yogurt, and beans are considered significant sources of protein to include in your daily diet.
Dietary fiber is an indigestible plant component found in whole grains, fruits and veggies. Though mostly known for its role in supporting digestive and heart health, fiber offers satiety similar to the fashion of protein, shown to nurture a healthy weight, and slows the rate of carbohydrate absorption to control and keep blood sugars at a steady level. Women and men are advised to consume 25 to 38 grams of fiber per day, respectively.
4. Green Tea
The consumption of green tea has shown to increase and accelerate metabolism, mostly related its catechin content. Catechins are a type of polyphenol that have shown to induce thermogenesis and potentially result to weight loss, with a study published in the Journal of Research and Medical Sciences showing drinking four cups of green tea can lead to a significant reduction in weight and systolic blood pressure. Caffeinated coffee similarly shows value for metabolic speed and weight loss, while also being a natural alternative to pre-workout drinks, supplying the body with extra and natural energy to hit the gym!
Water is imperative in maintaining and boosting metabolism, as it the body’s highest prioritized medium for facilitating vital, life-sustaining processes. Adequate intake of water also acts as a natural appetite suppressant, reducing the risk of overeating. General recommendations advise healthy men and women to consume at least eight, 8-ounces of water per day.
Though breakfast is not necessarily a single food, the morning meal can be imperative for boosting metabolism and setting the tone for a healthy rest of the day, as skipping the morning meal can compensate with food later in the day or cause increased snacks throughout it. Like all meals and snacks, breakfast should contain protein and fiber, including these 11 high-protein, low-carb breakfast ideas you do not want to miss! Sip on a cup of green tea or coffee, drink water, and add hot sauce for the ultimate breakfast foods that speed up metabolism!
Other Metabolism-Boosting Tips
But aside from individual metabolism booster foods themselves, the total diet should be considered without severely cutting out food groups and calories. Research has shown dramatic calorie reductions can actually slow down metabolism, as every cell of the body fights to maintain enough fuel for to survive. Limiting the intake of highly processed snacks, pastries, and other boxed foods can naturally facilitate weight loss, while consuming a well-balanced diet filled with whole grains, fresh produce, lean and plant-based protein sources, and healthy fats to can intuitively keep calories in check while supplying adequate nutrients. In addition to diet, boost metabolism by…
…maintaining and building muscle.
Though metabolism does slow down with age, building lean body mass can counterbalance such consequences. Since muscle is the single most important predictor of how well food is metabolized and the efficiency of calorie and fat burn, individuals are encouraged to maintain and build muscle through strength and resistance training at least twice a week.
…partaking in aerobic exercise.
In conjunction with strength training, aerobic exercise can further replace fat mass with lean muscle. Running parallel with the recommendations established by the American Heart Association, individuals should partake in at least 150 minutes of walking, jogging, cycling, swimming or other forms of aerobic exercise each week.
High stress can be detrimental for weight loss, so try to diminish or avoid the overwhelming feeling at all costs. When the body is stressed emotionally or physically, it activities the release of a cortisol, a stress that may cause weight gain. Stress can also increase the risk of emotional eating, particularly to foods rich in carb and fat, and cause additional weight gain. Lessen such emotions and associated health risks by practicing stress-relieving techniques, including exercise, meditation, and yoga.
Research shows people who do not achieve the recommended seven to nine hours of sleep each night not results to a sluggish morning… Inadequate sleep may actually lead to weight gain related to unique and variable factors, including changes in hunger hormones and exacerbation in emotional responses. But the metabolic outcomes are not solely dependent on your nightly sleep cycles and may even be altered by a 20-minute nap.