It’s good not to gain weight, primarily if you work at a desk that doesn’t allow you to move around much during the day. However, if you decide to drop a few pounds, you can eat foods that boost your metabolism. In general, a sedentary lifestyle slows down metabolism. As a result, you gain weight. But don’t worry – you don’t have to starve or sweat for hours at the gym. Some foods can speed up the metabolism and start burning fat.
Keep reading to learn about the foods you should eat to boost your metabolism.
• Green tea
Green tea remains the undisputed number one natural drink for weight loss. The catechins in green tea are potent antioxidants. They help remove harmful oxygen radicals and prevent oxidation and damage to cells, DNA and cellular functions. When you brew green tea correctly, the antioxidants help protect the cells that usually function.
About 3 cups of green tea daily will boost your metabolism and energy and jumpstart weight loss.
• Foods rich in protein
Generally, protein-rich foods like lean meats (chicken breast, fish, shellfish, etc.), legumes and beans, tofu, mushrooms, and soy boost human metabolism. It lowers your hunger and prevents overeating food, especially junk food. And when you eat less junk food (or sugary/salty foods), your body will stop storing fat, reduce inflammation, and help your cells function.
Consume protein at every meal if possible. You can also try protein powder if you are not getting enough protein in your diet.
Believe it or not, chilli peppers are great for weight loss. Why? Scientists have found that they speed up metabolism, increase thermogenesis (the body’s heat generation to melt fat) and improve energy expenditure. The main phytonutrient for weight loss – capsaicin, increases fat tissue’s energy expenditure and helps regulate insulin levels. Recommended patches here >>>
• Fenugreek seeds
If there’s a charm ingredient that can boost your metabolism and help you lose fat, it’s fenugreek. Fenugreek seed helps improve metabolism by reducing body fat and increasing digestive enzymes, antioxidants, and blood sugar levels.
You can blend fenugreek seeds with curry or detox water and notice excellent results in just a few weeks.
We’re talking about healthy foods, and broccoli isn’t on the list? No way! And there’s a good reason for that. As much as you hate it, this curly green vegetable has countless health benefits. Scientists have found that broccoli can help reduce blood sugar levels and improve dysregulated metabolism. With dietary fibre, vitamins, minerals, protein, and a host of phytonutrients that help fight various cancers and metabolic syndromes.
Consume broccoli in salads or vegetable quinoa, or make broccoli soup for dinner or lunch. You can also eat fried broccoli instead of eating a bag of chips.
Keeping the body well hydrated is imperative to good health. You should drink 3 litres of water a day. Increase the amount if you exercise regularly. Drinking water will help douche toxins from the colon, improve gut health, and help reduce gut inflammation. Drinking 500 ml of pure water increases the metabolic rate by as much as 30% and increases 100 kJ of energy waste.
Drink a glass of water every hour. But make sure you don’t overdo it or drink too much water, as this can lead to water intoxication.
• Yerba mate tea
Delicious yerba mate tea is another famous agent for boosting metabolism and promoting weight loss. Scientists have found that consuming yerba mate 120 minutes before exercise improves satiety levels and boosts energy levels, mood and metabolism.
Drink yerba mate tea twice daily to boost your metabolism and shed a few extra pounds.
Cinnamon isn’t a spice you use to enhance the flavour of cakes. This unique spice is a natural weight loss aid that works by increasing metabolism. Research shows that cinnamon helps improve insulin sensitivity and lower blood pressure.
The best type of cinnamon is to buy Ceylon and grind it into powder. Use this powder in your coffee and teas.
Lentils are a source of plant protein. They are with dietary fibre, minerals and vitamins. In fact, lentils can protect you from various diseases such as obesity, diabetes, cardiovascular disease and cancer. Protein and dietary fibre prevent hunger pangs, improve digestion and flush toxins from the colon. So when your gut health improves and hunger is reduced, your metabolism will naturally increase.
Consume cooked lentils or lentil soup for lunch or dinner.
• Apple vinegar
In the recent past, Apple cider vinegar has gained tremendous popularity as the most effective means of losing weight. It helps boost metabolism by balancing internal pH, lowering serum triglyceride levels and reducing BMI.
You must put one teaspoon of apple cider vinegar in water and drink it on an empty stomach first in the morning. Buy or use homemade apple cider vinegar at home and reap all the health benefits.
Many believe that egg yolks are the cause of high cholesterol levels. But here’s the truth. Your cholesterol levels rise when you consume too much trans fat and unhealthy fats from various food sources such as fried foods, takeout, pizza, burgers, waffles, soda, packaged fruit, juice, and more. Eggs are rich in water-soluble (B and C) and fat-soluble vitamins (A, E, D, and K), which are necessary for the proper growth and functioning of the body, including metabolism.
Eggs are also rich in protein, including essential amino acids that help improve endurance when performing exercises.
Eating 1-2 whole eggs will do you more good than harm. So next time, think about the benefits you’re losing before throwing away the yolk.
Celery is the ultimate harmful calorie food. It means that you burn more calories digesting and metabolizing the celery than the actual calories present in it. When you consume celery, your cells must work harder to break it down, causing your metabolic rate to the peak. The scientists also found that celery extract has a lipid-lowering effect.
Garlic is the queen of herbs, in my opinion. It intensifies the taste of any dish and has many health benefits. International research shows that garlic helps inhibit fat synthesis genes and increases thermogenesis. It also helps improve insulin sensitivity. Allicin is an active bio-compound found in garlic that helps fight many types of cancer, lowers blood pressure and protects you from the common cold.
Add garlic to salad dressing, soup, and grilled chicken/fish.
Quote: With an apple a day, I keep the doctor away! Apples are excellent for our health – we’ve all heard the saying a million times. And it’s true. Apples are rich in antioxidants, fibre, and flavonoids that help reduce gut inflammation, improve metabolic rate, lower LDL cholesterol, fight cancer, and improve lipid profile and insulin sensitivity.
Eat a magic apple a day to lose weight fast and naturally without overdoing it at the gym or dispossessing yourself of good food.
• Full-fat yoghurt
It would be best to buy whole-fat yoghurt next time you’re at the supermarket. Low-fat milk lacks essential nutrients and can make you feel hungry sooner than full-fat yoghurt. Yoghurt is a good source of good gut bacteria that support the best digestion. It also helps control the big appetite and regulates blood sugar levels. As a result, your beloved cells will function at optimal levels, giving your metabolism a much-needed boost.
Add yoghurt to your breakfast bowl, smoothies or salad dressings. I recommend homemade yoghurt.
Coffee is a great drink to boost your metabolism. This dark, aromatic, uplifting drink aids fat oxidation by increasing your body’s metabolic rate. In fact, scientists have found that caffeinated coffee works better in obese individuals. Decaffeinated coffee is not as effective.
Drink two-three cups of coffee a day. But avoid it if you are caffeine intolerant.
Whether it’s hot dogs, sandwiches or salads, mustard is a must! This rich-flavoured spice is a good source of healthy fats and helps boost metabolism by speeding up fat breakdown. When consumed with meat, it helps extract its maximum benefits.
You can also use mustard powder and add it to the curry. But make sure you don’t add too much of it as it can make your food bitter.
• Goji berries and strawberries
Goji berries and strawberries are rich in nutrients that help balance your body’s pH, induce thermogenesis, flush out toxins, and increase fat oxidation. These fruits are considered the best foods for those trying to lose weight by boosting their metabolism.
Add them to your breakfasts and smoothies, or eat them as a snack. But don’t overdo berries, as it can cause a spike in glucose levels.
• Citrus fruits
Did you often hear about drinking a glass of warm water with the juice of a lime or a lemon? Those who do it daily know that it has an enormous advantage for their health. Green lime is a good source of vitamin C, a natural antioxidant that boosts immunity and activates essential cellular functions. All citrus fruits like lemon, orange, kiwi, grapefruit, tangerine and pineapple are good for boosting metabolism and shedding fat.
Most herbs we use in food, such as coriander, oregano, rosemary, thyme, dill and parsley, are full of antioxidants. Antioxidants help improve metabolic rate by eliminating the harmful effects of free oxygen radicals. So when adding lots of dried or fresh herbs to your food, don’t hesitate. They add the perfect aroma to calm you down and help you lose weight again.
These are the 20 metabolism-boosting foods you should include in your diet. But there are some other activities you should do to lose weight.
- Drink around 500 ml of water in the morning with fenugreek or lime juice.
- Exercise regularly.
- Take less stress.
- Do not starve. Eat every 2-3 hours.
- Eat healthy even when eating outside.
- Learn to say ENOUGH to foods that will set you back in your weight loss.
- Create your social support by interacting with people with similar interests.
- Sleep for at least 7 hours.
- No late-night snacking.
A new healthy lifestyle starts with a balanced diet. It includes following healthy eating habits and eating various foods in balanced amounts. People with sedentary lifestyles or prone to rapid weight gain can significantly benefit from adding metabolism-boosting foods to their diets, like green tea, eggs, apple cider vinegar and chilli.
These foods can slow down fat formation and help burn calories or boost metabolism through their high antioxidant content. Also, drink enough water and follow a regular exercise regimen for the best results.
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