Which are the best foods to boost metabolism for weight loss?
18-07-2017 | Posted By: Chhavi | 1684 View(s)
Metabolism is known to affect the weight of a person. Metabolism is an involuntary process by which the human body converts what you eat and drink into energy. Through metabolism, calories are converted into energy which the body uses to function properly. Weight gain occurs when a person takes in an excess amount of calories, and these calories get converted into fat. The metabolic rate of a person determines how quick the body uses or burns those calories. And that is why those who want to lose weight must try to boost metabolism so that they can achieve their fitness goal in a quick span of time. But, first, let’s understand what metabolism is and how it affects our weight.
Metabolism is a process which takes place in the cells of the body to convert food into energy. Our body needs a certain amount of calories to sustain and perform vital functions, such as breathing, repairing cells, etc. The basic level of energy needed to keep the body working or simply the number of calories the body uses to perform the basic functions is known as basal metabolic rate or metabolism.
There are two phases or types of metabolism: Anabolism and catabolism. Anabolism is the phase wherein the body converts smaller, less complex molecules into larger molecules. On the other hand, catabolism is the phase during which energy is stored in the cells for use in the future. In this, fats, carbohydrates and proteins are broken down and used for energy immediately.
Several Factors Affecting Metabolism
There are numerous factors which determine your metabolic rate, such as:
Age- When you get older, your body muscles start decreasing, and you burn calorie slowly, which in turn affects metabolism negatively.
Sex: Women generally have a slower metabolism as compared to men; because men usually have less body fat and more muscle than women.
Genetics: Your metabolic rate to some extent is the result of your genes.
Body size and composition: Your body size and composition also influence your metabolic rate. People having larger bodies or more muscle burn more calories than those who have smaller bodies with less muscle.
Physical activity and exercise: Regular exercise helps in burning the calories at a faster rate. Also, exercise and physical activity help in building muscle mass which also boosts metabolism.
Diet: Eating fewer calories than what is required by the body can also cause metabolism to slow down. Also, not having a proper diet can lead to endocrine problems, thereby causing metabolic disturbances.
The relation between metabolism and weight:
There is a deep connection between metabolism and weight. When the metabolic rate is slow, the body needs fewer calories to sustain it. Thus, if the food intake does not get decreased when the body’s metabolism is slow, weight gain will occur eventually. Inversely, if there is no change in food intake or consumption of food decreases when the body’s metabolism is fast; it will result in weight loss.
One must also remember that every person’s body has the different ability when it comes to converting the calories into energy and everyone does not have the same calorie needs. Also, the metabolic rate of an individual can change over time, and one can incorporate certain foods into their diet to increase metabolism.
Here are some best foods to boost metabolism for weight loss:
Eggs are loaded with branched-chain amino acids, protein and Vitamin D; all of which are known to increase metabolism. So, add delicious eggs to your diet and see your metabolism getting enhanced more than ever!
2. Lean meat
The love of meat is great for those who eat non-vegetarian food. But how many of you know that eating meat can boost your metabolism? Well, yes it can! Lean meat is loaded with iron; the deficiency of which can slow your metabolism. So, if you are a diehard fan of non-vegetarian foods, do eat lean meat on a regular basis to enhance your metabolic rate.
3. Apple Cider Vinegar
Apple Cider Vinegar works in an excellent way for boosting metabolism. Apple cider vinegar increases the ability of the stomach to produce Hydrochloric acid (HCA) which in turn helps in digesting the food in a better way. It also prevents you from overeating and burns calories efficiently. All in all, it is a fantastic fat burner and great food for metabolism. Take one to two tablespoons of organic, raw apple cider vinegar in a glass of water before each meal to boost metabolism.
4. Chilli Peppers
Cayenne, jalapeno, habanero and other forms of spicy peppers boost metabolism. Chilli peppers have a high level of capsaicin content, which is a chemical compound that increases blood circulation and metabolic rate. This chemical compound alert body hormone, increase heart rate and force your body to burn more calories. Various studies have shown that eating hot peppers can boost the body’s metabolic rate by up to 25%, with the spike lasting for up to 3 hours. Thus, sprinkle chilli peppers on your food and give a kick to your metabolism.
5. Green Tea
Green Tea contains catechin which enhances the fat burning process. According to studies, green tea extract boosts the metabolism by 4% over a 24 hour period. Well, needless to say, it is now a well-known fact that green tea extract increases the metabolism and also provide a variety of other health benefits. Green tea is loaded with antioxidants that fight harmful free radicals and is delicious. So, what are you waiting for? Brew a perfect cup of green tea to keep yourself healthy and fit.
6. Cruciferous Vegetables
Foods like cabbage, sprouts, broccoli, cauliflower, Brussels and others are full of essential vitamins which give a kick to your metabolism and also keep many health problems at bay. So, add these vegetables to your diet to enhance your metabolic rate.
7. Whole Grains
Whole grains are an excellent source of nutrients and complex carbohydrates which stabilise our insulin levels, thereby speeding up metabolism. Whole grains foods like white bread, white pasta, etc. are fat-burners and are rich in fibre which aids in weight loss.
Fish is rich in protein and Omega-3 fatty acids, which boosts up metabolism. Doctors say that Omega-3 oils lower blood sugar and inflammation which helps in increasing the body’s metabolism.
Omega-3fatty acids reduce the production of leptin, a natural chemical that slows down metabolic rate and therefore you should eat fish as it contains Omega 3-fatty acids. If you do not eat fish, you can take Omega-3 capsules which are available in the market to boost metabolism.
Soups are not only nutritious but are also are a great food for metabolism. Soups burn calories and make you feel full. It is also a great food for burning fat. So, chop your favourite healthy vegetables to prepare and enjoy a bowl of soup! It will not only add nutritional values to your body but will also boost metabolism.
Almonds and other tree nuts have essential fatty acids which help in speeding up metabolism. So, grab a handful of almonds and other nuts like walnuts and cashews and enhance your metabolism.
Boosting metabolism is not crucial for just weight loss, but also to get a healthy body. Therefore, whether you want to shed a few pounds or not; you must add these metabolism-booster foods to your diet to keep yourself healthy and fit overall.