We all know that we need to eat healthy foods in order to stay fit and maintain a healthy weight, but what are the best Metabolism Boosting Foods That Will Help You Get In Shape?
Everyone wants to have a healthy and fit body. But, not everyone knows how to achieve that. The key to having a healthy and fit body is by having a healthy metabolism.
Metabolism Boosting Foods
If you’re looking to add some metabolism boosting foods to your diet, you’ve come to the right place! Some of these foods are obvious, while others are more surprising. As long as you include a healthy balance of them all, you’ll be well on your way to boosting your metabolism and getting in shape in no time! Whether it’s by boosting your metabolism or by including healthier choices, the options below will help get you started.
What Causes a Slow Metabolism?
A slow metabolism is the result of having low metabolic rate. It can also be caused by poor diet, lack of exercise and stress. A slow metabolism can lead to obesity or weight gain. You may have heard that you need to eat less food to lose weight. This is true, but if you want to burn fat instead of storing it, you should try eating more often throughout the day. Eating small meals every 3-4 hours helps keep your blood sugar level balanced so you don’t feel hungry between meals.
How to Speed Up Your Metabolism?
The average person burns about 2,500 calories a day. That’s the amount of energy you need just to maintain your weight and keep your body healthy. If you want to lose weight, you have to burn more than that. To do this, you need to increase your metabolism. There are many ways to speed up your metabolism. Here are a few:
Eat More Often
Eating smaller portions throughout the day keeps your blood sugar levels steady. When you eat frequently, you won’t feel too full because there isn’t much room left in your stomach.
Exercise increases your metabolism by increasing your heart rate and breathing rate. Try walking briskly for 30 minutes per day, three times a week. Or, take an aerobics class at the gym once a week.
Getting enough sleep each night boosts your metabolism. Make sure you go to bed early and wake up before sunrise.
Reduce Stress Levels
Stress slows down your metabolism. So, when you reduce your stress levels, you’ll increase your metabolism.
Alcohol lowers your metabolism. So, if you drink alcohol regularly, you’ll end up with a slower metabolism.
The Top 10 Metabolism Boosting Foods
It’s no surprise that green tea makes our list of metabolism boosting foods. Green tea is a great source of antioxidant called catechins and according to a recent study it can boost your body’s ability to burn fat by 4 times! Not only will drinking one or two cups of green tea per day help you get in shape but it has also been known to lower cholesterol levels, blood pressure, prevent cancer and may even help you live longer. Not too shabby right?
Green tea has been shown to promote weight loss and improve body composition in overweight individuals. A study conducted by Oklahoma State University found that drinking 4 cups of green tea per day led to an average weight loss of 2 pounds over a 12 week period, without any change in calorie intake. Participants also experienced an increase in fat oxidation (fat burning) by 4 times more than those who did not drink green tea.
Yogurt contains probiotics and lactose, which feeds gut bacteria. The word metabolism was coined by Hans Krebs, a German physician whose work on nutrition led to identification of glycolysis as one of two energy-generating pathways in cells. Probiotics encourage glycolysis by boosting levels of beneficial bacteria in your intestines. However, if you’re sensitive to dairy or are vegan, try kefir or tempeh instead.
According to a study, consuming food rich in probiotics boosts metabolism by as much as 3 percent. What’s more, research suggests that probiotics may reduce abdominal fat and improve sleep quality. When selecting yogurt, choose one that contains live active cultures and is low in sugar (fruit-flavored yogurts tend to be sugary). Kefir is also another option that helps boost your metabolism.
It offers plenty of minerals such as potassium and magnesium, which are essential for overall health.
By boosting your metabolism, kefir can help you maintain a healthy weight while staying disease-free. What’s more, research suggests that it may reduce cardiovascular and type 2 diabetes risk factors. Kefir is usually made from cow’s milk, but those who are vegan or lactose intolerant can opt for vegetable-based varieties like coconut kefir and almond kefir. Some of them also contain probiotics.
Consuming one or two tablespoons of olive oil a day has been shown to boost metabolism by about 20%. Extra virgin olive oil is great for your heart, but it’s even better for your waistline. It contains oleocanthal, a compound that has been linked to increased fat burning and weight loss. Olive oil also contains antioxidants, which can help burn belly fat.
Consume extra virgin olive oil in moderation due to its caloric content (200 calories per tablespoon) but don’t be afraid to use it when you need an added boost. With all of these benefits, why not try using an infusion of rosemary as well? Rosemary-infused extra virgin olive oil makes a lovely pantry addition!
Rosemary-infused olive oil recipe: Steep a handful of rosemary sprigs in a jar of extra virgin olive oil for 1 week. Strain, and use in place of regular extra virgin olive oil as desired. Try it drizzled over vegetables or meats as a flavorful, aromatic flavoring with some added health benefits to boot! Keep remaining infused olive oil stored in your pantry and it will last for 2–3 months.
Make sure you consume all of it before that time period is up; infusing fresh rosemary into fresh olive oil each time you want to reuse it is key to getting all of those antioxidants.
Salmon is full of Omega-3 fatty acids which are known to boost metabolism and have anti-inflammatory properties. It is also a great source of protein, not only making it great for muscle building but also making it a good choice if you’re looking to lose weight. Tuna: tuna is an excellent lean protein packed with essential vitamins and minerals that are needed for a healthy body.
Research has shown that people who consume high levels of Omega-3’s are less likely to suffer from depression, heart disease and also have a better metabolism. Tuna is also an excellent source of protein and helps keep you feeling fuller for longer. Eggs: eggs are one of our favorite foods because they’re packed with protein, and are delicious! If you tend to skip breakfast in favor of a coffee then we recommend you try our frittata recipe.
Eggs contain more than just protein, they’re also packed with essential nutrients that keep your body healthy and are great for building muscle. Eggs are also low in carbohydrates and calories so they’re perfect if you’re looking to lose weight.
Poultry: chicken is a good source of lean protein, which has been shown to speed up metabolism and also make you feel fuller for longer. Studies have shown that eating poultry can boost metabolism by 10% without any extra effort on your part. Eating two servings of poultry per week can help improve metabolic health while also helping us manage our weight.
Fish Oil: Fish oil contains an omega-3 fatty acid called EPA (eicosapentaenoic acid). Studies show that people who consume high levels of Omega-3 fatty acids, such as fish oil, are less likely to suffer from depression, heart disease and also have a better metabolism.
Nuts are a great snack choice when you’re trying to lose weight because they’re high in protein, healthy fats and filling fiber. A study published in The Journal of Nutrition found that people who added daily peanuts or tree nuts to their diet as part of a low-calorie diet shed more weight than those who didn’t! Almonds, pecans, pistachios and peanuts make our list of metabolism boosting foods—we just avoid salted varieties.
Try some nut butter on whole grain crackers for a tasty snack; just watch your portion sizes. (And keep an eye on that peanut butter jar—many jars contain more calories than two servings!) An ounce of nuts contains about 160 calories, so aim to eat just a quarter cup per day.
Or try these metabolism boosting foods:
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseed Hemp
- hearts Plain yogurt
- Goat cheese
- Lean meats
- Seafood Chicken
- Egg whites
- Sweet potatoes
- Dark chocolate
- Fatty fish
- Whole grains
- atmeal Cooked
oatmeal has 3 grams of protein per 1/2 cup serving, making it a great breakfast option if you’re watching your waistline. Rolled oats have even more! Just skip sugary toppings like brown sugar or maple syrup, which add unnecessary calories. These metabolism boosting foods also help fill you up—meaning less snacking throughout the day!
Tomatoes help you boost your metabolism thanks to their high water content and low calorie content. This fruit/vegetable is a great source of vitamins, minerals, antioxidants and phytochemicals – all essential for optimal health. Tomatoes can be eaten raw or cooked.
When consumed in excess, tomatoes will help you lose weight and control diabetes. Moreover, they’re a good source of vitamin C and lycopene – both of which protect your body from free radical damage. Lycopene is also known to reduce your risk of heart disease, stroke and even certain cancers.
Lycopene is also known to reduce your risk of heart disease, stroke and even certain cancers.
One cup of tomato juice will provide you with 40 calories and 12 grams of carbs. It’s also a good source of vitamin C (12% RDA).
Berries like strawberries, blueberries, and raspberries are high in antioxidants and will help boost your metabolism. They also contain many vitamins and minerals that support your immune system. These fruits have a low glycemic index, which means they won’t spike up your blood sugar and they won’t cause weight gain. Try to eat at least two or three servings of berries each week. Choose fresh, frozen, or dried fruit when possible.
Blueberries are especially beneficial because they contain a type of anthocyanin, which has been shown to increase your fat burning ability. This can result in lower blood pressure and reduced risk of heart disease. Blueberries also have anti-inflammatory properties and can reduce oxidative stress on cells, which helps improve your vision. If you’re trying to lose weight, adding blueberries is a smart choice that will help boost your metabolism.
While berries are beneficial, they do contain high levels of sugar. If you’re on a ketogenic diet or a low-carbohydrate diet, try to limit your intake of berries or choose lower sugar options. Blackberries, for example, have about 7 grams of sugar per serving compared to blueberries which have 12 grams per serving. While that doesn’t seem like much at first glance, it is more than enough to stall weight loss in people trying to lose weight.
While you might not think of avocado as a metabolism-boosting food, its high fiber content helps you feel full and satisfied, which may lead to weight loss. Avocados are also packed with monounsaturated fats, which may reduce blood cholesterol levels by lowering LDL (bad) cholesterol levels.
The avocado also contains vitamins B6 and C, magnesium, potassium, folate and niacin. It’s a good source of dietary fiber, which helps your body digest food more easily. This keeps your bowels healthy and can keep you feeling full for longer periods of time between meals. It also reduces bad cholesterol levels in your blood.
Studies have shown that diets high in monounsaturated fats (like avocado) may help reduce LDL cholesterol levels. A diet high in fat might also increase satiety and prevent you from snacking or overeating later on. A higher-fat diet can also lower your risk of heart disease, which is a leading cause of death in many parts of the world.
Quinoa has been around for thousands of years and is one of today’s most popular superfoods. This nutrient-rich food gives you energy and helps your body to maintain a healthy weight. Quinoa is high in dietary fiber, which makes it a filling food that can help you lose weight by keeping you feeling full. A diet rich in fiber can also lower your blood pressure and reduce your risk of developing diabetes and heart disease.
Vitamin C-rich fruits, including kiwi, oranges and strawberries, are also good metabolism boosters. Citrus fruits provide lots of vitamin C and can help make your body more efficient at burning calories. They’re also very low in calories and can help you lose weight if you’re trying to shed a few pounds.
The metabolism boosting foods in your diet should also be rich in protein. Protein is vital for maintaining and building lean muscle mass, which increases your metabolism. Lean meats such as poultry and fish, eggs, low-fat dairy products and soy products are all good sources of protein. Protein keeps you feeling full so you’re less likely to eat more calories than you need during a meal. It can also keep your blood sugar levels stable by slowing down how quickly your body digests food, according to Harvard Health Publications.
The type of fat found in peanut butter is what makes it a metabolism boosting food. Peanut butter is high in oleic acid, a type of monounsaturated fat that studies have shown can help you lose weight faster. A study published in The Journal of Nutritional Biochemistry showed that substituting vegetable oils for peanut oil increased calorie burning by as much as 44 percent due to its high levels of monounsaturated fats.
Peanut butter is also a rich source of protein, which has been linked to better weight management by helping you feel fuller. Additionally, research published in The Journal of Nutrition found that higher-protein diets helped dieters lose more fat and less muscle when compared to people who didn’t increase their protein intake. What’s more, peanut butter can help keep you healthy by improving your immune system and reducing inflammation.
How to Incorporate These Foods Into Your Diet
Now that you know about some of the best metabolism boosting foods out there, it’s time to figure out how to incorporate them into your diet. Here are a few tips:
Eat breakfast every day. Breakfast is an important part of any weight loss plan because it sets the tone for the rest of your day. If you skip breakfast, you’ll probably end up eating more throughout the day, which will only lead to weight gain.
Eat small meals often. Eating smaller portions throughout the day will help you stay satiated and avoid overeating. Try having three or four smaller meals instead of two large ones.
Drink plenty of water. Drinking enough water each day can help boost your metabolism by flushing toxins from your body. Aim for eight glasses of water per day.
What are the Benefits of a Boosted Metabolism?
A boosted metabolism means you burn more calories throughout the day. This helps you lose weight faster, while keeping your energy level high. When you work harder and exercise longer, you burn more calories, which leads to weight loss.
When you have a boosted metabolism, you’re able to burn calories even after you’ve eaten. This is called post-meal thermogenesis, and it happens when your body releases heat after digesting food. Post-meal thermogenesis is one of the reasons why people who follow a Mediterranean diet tend to weigh less than those following other types of diets.
When you have a boosted metabolism and burn more calories, you’re more likely to stick with your diet and exercise routine. This is because you don’t want to give up on yourself before you start seeing results.
Boosting your metabolism can also make it easier for you to maintain a healthy weight. After all, if you burn more calories than you consume, then you will naturally be at a lower weight.
Boosting your metabolism doesn’t just benefit your health; it also improves your athletic performance. Studies show that athletes who eat well and train regularly tend to perform better during competition.
Eating healthy foods is not only important for weight loss and fitness, but it can also help boost your metabolism and improve your overall health. A healthy metabolism is key to having a healthy and fit body.
Metabolism boosting foods are essential to your overall health and fitness goals. By incorporating these foods into your diet, you’ll see improvements in both your physical and mental health.
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Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.