With the number of infomercials promoting slimming supplements or handy tools and equipment that promote weight loss, it’s easy to forget that there are real, natural foods that can boost metabolism. Food is often removed from the equation because a lack of understanding or awareness keeps food associated with weight gain, not weight loss. However, food is fuel for your body; you need it! With the right nutrition information and a healthy eating plan, food can become a friend in your weight loss journey.
Top Reasons Why Foods That Boost Metabolism Are Far Better than Diet Supplements
There are many good reasons why foods that boost metabolism are better than taking diet supplements. Some of these reasons are:
They are 100% natural: Foods that boost metabolism are not processed foods. They are typically rich in fibre with a low-calorie content, vegetables and fruits being good examples. These foods detoxify your body and help improve digestion.
Abundant in additional health advantages: Natural foods are packed with minerals and vitamins. These provide energy and help the body fend off harmful illnesses and diseases. For example, Vitamin C is common in citrus fruits and is essential to the generation of L-carnitine, an important element in burning fat.
Eating vegetables and fruits will not increase your weight: Because they are low in calories but increase the efficiency of your metabolism, they can help shed unwanted weight without adding any back on.
Here are the 21 foods that boost metabolism:
Mustard seeds: Mustard can help boost metabolism performance by up to 30% just a couple of hours of consuming it. It also adds a little spice and excitement to your meals.
Black Tea: Tea stimulates the adrenaline that encourages fat burning. One cup of tea a day is enough to boost your metabolism and lose weight.
Salmon: Salmon is not only a good source of omega-3 fatty acids, but it also satiates your appetite and helps you feel full longer, reducing cravings and hunger.
Bananas: This fruit is rich in potassium, stimulates your metabolism, and helps burn fat. Enjoy them in moderation, however, because they are high in natural sugars.
Berries: Berries are friendly to your body’s organs, especially the liver, preventing it from generating toxins that slow metabolism.
Almonds: Almonds are a great source of protein and healthy fats that boost metabolism. However, enjoy in moderation because they are high in calories.
Beans: Fibre and protein are crucial for improving metabolism, and beans are abundant in both, making them an excellent choice for your metabolism.
Greek yogurt: According to research, increasing your consumption of protein helps you burn more calories every day. Greek yogurt is low in calories but packed with protein, with little to no added sugars.
Bone Broth: According to Sara Vance, professional nutritionist and author of “The Perfect Metabolism Plan,” bone broth improves metabolism because it is rich in protein, collagen, and minerals. Collagen helps the mucosal barrier in your gut, so it’s valuable for helping healthy digestion, and the assimilation of nutrients is essential for strong metabolism.
Celery: Celery is low in calories, high in water content, and a powerful metabolism booster. Chewing this vegetable helps stimulate digestion.
Chia Seeds: Chia seeds pack a powerful punch in a tiny little package, with several advantages for your metabolism. These seeds are rich in protein, fibre and omega 3 fatty acids.
Dark Chocolate: This is great news for any chocolate lovers! According to Vance, dark chocolate can boost metabolism fast. Cacao is an excellent source of magnesium that helps maintain healthy sugar levels. It also stimulates the fat-burning hormone adiponectin.
Apple Cider Vinegar: This is a unique, remarkable metabolism booster. To maximize its benefits, Baron suggests mixing apple cider vinegar with lemon juice, cinnamon, cayenne and raw honey prior to drinking. Palinski- Wade explains that apple cider vinegar enhances the stomach's capability to generate hydrochloric acid or HCA. Increased HCA means you can digest food easily and absorb essential nutrients quickly. Apple cider vinegar also balances your glucose level, helping to curb your appetite.
Cinnamon: This is a relatively common metabolism booster according to many experts and specialists. According to Palinski-Wade, cinnamon has thermogenic properties that help you burn calories all day. It is recommended to take ¼ teaspoon of cinnamon a day. Also, according to Vance, cinnamon efficiently metabolises carbohydrates and can help manage food cravings for sweets.
Coconut Oil: A good fat can help boost metabolism and, according to Vance, coconut oil is a smart choice. Coconut oil is rich in mid-chain fatty acids that easily convert into energy as opposed to other types of oils, thereby boosting your metabolism. It is beneficial for the thyroid gland that plays an essential role in proper metabolism. You can consume pure coconut oil, but you can also use it for cooking. It doesn't have an aftertaste, so don't worry about your chicken tasting like coconut.
Coffee: Caffeine provides a short-term boost for your body, mind, and your metabolism. For a little pick- me-up, choose coffee instead of drinking an energy drink that is packed with sugar. Trukova says the energy-boosting effect of this beverage has been proven to regularly stimulate the rate of metabolism. According to research, 100mg a day—or one cup—of coffee improved calorie burn of 75-110 calories a day. This is lower than other boosting foods, but, in combination with a healthy diet, an exercise regimen, and other metabolism-burning foods, it can make a big difference.
Curry: This style of cooking has multiple advantages for metabolism, bundled up in a flavourful package. Curry will not only boost metabolism, but it also combines several diverse spices from cinnamon to turmeric and hot peppers to ginger that are good for your overall health, according to Baron.
Fish: Fish is not only abundant in protein, but it is also a good source of healthy omega-3, which allows it to carry out the additional benefit of boosting metabolism. Dr. Prudence Hall says omega-3 fatty acids help significantly in lowering inflammation and blood sugar, raising your body’s metabolism. Palinski-Wade also praises the value and significance of fish, specifically fatty fish such as salmon, for their omega-3 fats and protein. She recommends aiming for three servings a week. These essential omega-3 oils combat against body inflammation and lessen circulating stress hormones. She emphasised that when stress hormones are elevated in the body over a period, they start to store fat as well as raise blood sugar and insulin. However, foods abundant in omega-3 fatty acids can help lower stress hormones and improve the body’s ability to burn fat.
Grapefruit: This fruit has long been associated with losing weight because it helps reduce insulin levels. It is rich in fibre, which is crucial to improving your body’s metabolism. It also contains the Vitamin C that helps keep your body healthy and supports proper immune system functioning, both of which are important in enhancing the body’s metabolism.
Green Tea: Green tea contains Epigallocatechin gallate, a healthy substance that improves the fat burning process, says Davidson. A host of specialists and professionals agree that green tea can boost your metabolism by almost 4% over a 20-hour period. That means that three to five cups of green tea per day could help burn 70 calories.
Spinach: Spinach is a good and reliable metabolism booster because of its high fibre content. Farley stated that foods rich in fibre, like spinach, could enhance the fat burning process by 30%. Farley recommends eating three servings of spinach a day for the best results. Spinach is also rich in iron to help healthy blood circulation and calcium for improved muscle performance, both keys to boosting metabolic energy.
These are some of the best foods to include in your daily diet for improved metabolism. For the best results, enjoy them as part of a healthy diet and regular exercise routine.
Learn more about the right foods to boost your Metabolism in our new 21-day program with recipes and guidance.