At some point, you’ve probably wondered what you can do to boost your metabolism. After all, the faster your metabolism, the more calories you burn. In other words, a fast metabolism makes weight management easier.
As you get older, your metabolism slows down a bit, so teens can eat as much pizza and ice cream as they want without gaining a single pound.
Good news? From getting more exercise to incorporating certain foods into your diet, there are ways to boost your metabolism naturally. We start with the 20 best foods to speed up your metabolism. I am here to help you.
foods that increase metabolism
1. Salmon
Studies show that consuming omega-3 fatty acids increases your resting and exercise metabolic rate.
“Like most seafood and sea vegetables, salmon provides the mineral iodine, which is essential for a healthy thyroid.” Lisa Moskovitz, RD, CDN CEO of New York Nutrition Group. “Our thyroid gland is the most important organ for our metabolism, as it helps our body convert food into energy. Salmon also fights inflammation, which can lead to a slowed metabolism.” It is also a major source of anti-inflammatory omega-3 fatty acids.
RELATED: 7 quick and easy salmon recipes that will please the whole family
2. almond
In addition to being rich in protein, studies have shown that almonds can help control appetite.
“Almonds are great to have on hand as a metabolism-boosting snack. If weight loss is your goal, consider limiting your nut intake to around one serving per day. Selina Poon, CN, CHC, CHN.
3. Chili pepper
Known for their spicy taste, chili peppers also increase calorie burn.
“Hot and spicy peppers appear to increase metabolic rate, increasing calorie burning and fat metabolism. This could mean burning 100 to 200 more calories per day or, according to one study, a group eating the same diet. That could mean consuming twice as many calories as you would without the capsicum.”Dr. Stacey Stevensona certified nutrition specialist and CEO of VibrantDoc.
4. Kidney beans
We know beans are good for our hearts, but it turns out they’re also great at boosting your metabolism.
“These satisfying, plant-protein-packed vegetables are also the best source of fermentable, soluble fiber that produces short-chain fatty acids. It has been shown to directly influence the rate at which the body burns calories,” Moskovitz explains.
5. Water
Drinking enough water is important for many reasons, including increasing the amount of energy your body uses.
“Your body is made up of about 60% water, so drinking plenty of water is one of the most important factors for a healthy metabolism,” says Poon. “Researchers have found that water increases the body’s energy expenditure and helps turn stored fat into energy. Recommended.
6. Artichoke
“We know that fiber not only burns fat but also boosts your metabolic rate and plays an important role in weight loss (among many other health benefits), and artichokes have the highest amount of fiber. The extract from the artichoke leaf also has fat-reducing benefits,” says Dr. Stevenson.
7. Blueberry
More than a delicious snack or topping, this fruit is packed with health benefits like balancing blood sugar and slowing digestion (it keeps you fuller longer!).
“Not only are they great toppings for yogurt or oatmeal, berries also slow digestion and help stabilize blood sugar levels,” says Moskovitz. “These effects are due to high fiber and antioxidant effects. Keeping blood sugar stable keeps insulin hormones stable. High insulin can increase body fat storage and appetite.” .”
8. Capsaicin
Capsaicin is found in spices such as chili peppers and cayenne. “Studies show that capsaicin can activate brown fat thermogenesis and prevent weight gain,” says Poon. Please consider.”
9. Grass-fed beef
Eating protein-rich foods causes thermogenesis and burns more calories. “Protein requires more calories to digest than carbohydrates or fat, and lean grass-fed he beef is an ideal source,” explains Dr. Stevenson. “A protein-rich diet can induce thermogenesis, or body temperature, and increase calorie and fat burning, but don’t overdo it.”
However, it is important to combine this with exercise for optimal results.
“If your body isn’t expending enough energy, too much protein will be converted to sugar,” adds Dr. Stephenson. “The best way to boost your metabolism from beef is to eat it on the days you are weight training. It will have an effect.”
10. Chia seeds
If you want to speed up your metabolism, try chia seeds. “These tiny, versatile seeds can be incorporated into almost any dish, from cereals to soups,” says Moskovitz. “Packed with soluble fiber and antioxidants, chia seeds help prevent inflammation and constipation, both of which can make you feel sluggish and make weight loss more difficult.”
11. Apple cider vinegar
Apple cider vinegar, made by fermenting apple juice, reduces the risk of developing metabolic disorders.
“Apple cider vinegar has been shown to protect against metabolic disturbances caused by fat consumption,” says Poon. It provides many healthy compounds such as biotics. Choose raw, unfiltered apple cider vinegar to maximize its benefits.”
12. Apples
This fruit has a powerful effect of boosting metabolism. “Soluble fiber, complex carbohydrates, polyphenols, carotenoids, vitamins and minerals all combine to enhance fat metabolism. This effect was greatest when study participants ate two apples a day. It was noticeable: it lowered cholesterol and improved cardiometabolic measures,” explains Dr. Stevenson.
13. Green tea
The benefits of green tea are well known, one of which includes increasing your resting metabolic rate (RMR).
“Drinking hot tea is very relaxing and soothing. Green tea in particular contains a compound called EGCG, which studies show increases resting energy expenditure – the amount of calories burned at rest. Although the effects are mild, green tea also has strong antioxidant capacity, fighting oxidative stress that can slow down your metabolism over time.
RELATED: 12 Best Detox Teas to Boost Your Metabolism
14. Ginger
If you’re trying to maintain a healthy weight and metabolic level, this root can get the job done. “Ginger is also known for its digestive soothing properties, which can help reduce bloating and discomfort. I like to drink a simple ginger tea and It brings out its flavor and health benefits.”
15. Lentil
If appetite control is an issue, try incorporating more lentils into your diet.
“Rich in fiber and protein, lentils are metabolically beneficial by promoting efficient digestion, optimizing fat metabolism and promoting fat burning, while increasing satiety and reducing hunger.” explains Kimberly Bowman, sports nutritionist at F45 Training.
16. Coffee
This popular morning drink not only boosts your energy, but it also helps control your appetite and boost your metabolism.
“Although caffeine should be consumed with caution due to its toxicity, caffeine-rich coffee, when consumed in moderation, increases resting metabolic rate and is a stimulant that suppresses appetite,” says Mosko. Vitz says. “Keep in mind that once you cut off the caffeine, your appetite will stabilize again, which may make you feel more hungry.”
17. Cinnamon
Spices are a great way to add flavor without adding extra calories. “Cinnamon contains cinnamaldehyde, which has been found to help fat cells burn energy (increases fat metabolism). I know there is,” said Bowman.
18. Avocado
Avocados may be high in calories, but they are also high in nutrients that boost your metabolism.
“With high intakes of antioxidants, vitamin E, potassium, iron, fiber and magnesium, your body gets all the nutrients it needs to function at its best,” explains Moskovitz. . “Magnesium, in particular, supports healthy blood sugar and insulin levels and promotes a calm mood and bowel regularity. It’s definitely a healthy addition to your diet.”
RELATED: 10 Health Benefits of Avocados
19. Coconut oil
The oil you use to cook your food is just as important as the food itself. “While cooking, replace vegetable oil with high-quality coconut oil to optimize your body’s ability to burn fat. It helps break down stores, promotes fat burning, and increases energy,” says Bowman.
20. Tempe
A great choice for vegans and vegetarians, tempeh is packed with protein and healthy fats. “Tempeh is made from fermented soybeans and contains probiotics that are very beneficial for gut health and optimal digestion,” explains Bowman. “A healthy gut allows for efficient fat metabolism. It is key to speeding up your metabolism as it can ensure that your body (liver) is rid of toxic waste products in order to
Then read on for three rules for restarting your metabolism.
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pro swan: “12 Weeks of Omega-3 Fatty Acid Supplementation Increases Rest and Exercise Metabolic Rates in Healthy Community—Dwelling Older Women”
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Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group
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nutrients: “Evaluating the Effects of Raw Almonds on Appetite Control: Satiety, Satiety, Pleasure, and Consumer Perceptions”
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Serena Poon, CN, CHC, CHN
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Federation of American Societies for Experimental Biology: “Pepper may increase energy expenditure in people trying to lose weight”
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Stacie Stephenson, Certified Nutrition Specialist and CEO of VibrantDoc
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Journal of Clinical and Diagnostic Research: “Effects of Water-induced Thermogenesis on Body Weight, Body Mass Index, and Body Composition in Overweight Subjects”
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metabolism: “Health Benefits of Dietary Fiber: Beyond Usual Suspicion for Type 2 Diabetes, Cardiovascular Disease, and Colon Cancer”
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Plant food for human nutrition: “Pharmacological study of artichoke leaf extract and its health effects”
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Advances in food and nutrition research: “Capsaicin and Related Food Ingredients Reduce Body Fat Through Activation of TRP and Brown Fat Thermogenesis”
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Human Kinetics Journal: “Exercise, Protein Metabolism and Muscle Growth”
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medicinal food journal: “Apple cider vinegar reduces oxidative stress and reduces the risk of obesity in male Wistar rats on a high-fat diet.”
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Journal of Nutritional Biochemistry: “Nutritional Effects of Ginger: Chemistry, Biological Activities, and Signaling Pathways”
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Kimberly Bowman, Sports Nutritionist at F45 Training
