Eating healthy foods will boost your metabolism and help you lose weight. Read these tips to find out what foods to eat and which ones to avoid.
Metabolism is the rate at which your body uses energy. It’s also known as your metabolic rate. The faster your metabolism, the more calories you burn each day.
If you want to boost your metabolism, you should eat foods that contain protein, fiber, and healthy fats. These foods will keep you feeling full longer, which means you’ll eat less overall.
Here are the top foods that will help you boost your metabolism.
Salmon contains omega-3 fatty acids – nutrients found in fish oil supplements like Vital Proteins’ Omega Protein Powder. Fatty fishes such as salmon have been shown to increase fat burning by up to 20 percent.
A study published in Nutrition Journal suggests eating eggs for breakfast may be a great way to start your morning. Researchers say people who ate an egg white omelet with cheese or two scrambled eggs had higher levels of appetite-suppressing hormones than those who didn’t eat any eggs.
Eggs contain many nutrients such as vitamin B12, choline, lutein, omega 3 fatty acids, selenium, and zinc. These nutrients help boost metabolism. They also have low calories making them an ideal breakfast option for those who need to watch their calorie intake. Egg whites can be used instead if they’re not available. If you don’t feel hungry after eating eggs, try adding some avocado on top. Avocados are high in monounsaturated fats, potassium, magnesium, folate, copper, and manganese.
Chicken breast is one of the best sources of lean proteins. Lean meats like chicken provide amino acids needed for muscle growth. Eating meat helps build muscles and burns extra calories during exercise. Studies show that daily, men who consume about 1 gram per pound of lean beef experience increased testosterone production. Testosterone boosts metabolism, so it makes sense that consuming lean meat would lead to greater fat loss.
Yogurt has long been touted for its health benefits. A recent review published in Nutrients says yogurt could help fight obesity because it increases satiety while helping reduce food cravings. In addition, studies suggest that probiotics in yogurt improve digestion and regulate blood sugar levels. One serving of plain Greek yogurt provides 8 grams of protein, 5 grams of carbohydrates, 2 grams of dietary fiber, and 15 milligrams of calcium.
Yogurt isn’t just delicious; it’s also beneficial to our digestive system. Probiotics in yogurt promote gut health by feeding friendly bacteria in the intestines. Studies show probiotic consumption reduces bad breath and improves regularity.
Dark chocolate is rich in antioxidants called flavonoids. Antioxidants protect cells from damage caused by free radicals. Free radical buildup contributes to aging and disease. Scientists believe dark chocolate improves cardiovascular function, reduces inflammation, lowers bad cholesterol, and fights cancer.
Beans are packed with fiber and protein. However, they’re relatively light on calories. According to Harvard Health Publications, beans help control hunger and prevent overeating due to their slow-release energy. Fiber fills us up without filling out; this keeps our stomachs happy and satisfied. It’s estimated that women who regularly eat legumes lose more weight than non-vegetarians. You can try black bean burgers made at home using canned beans. You can add spices like chili powder, garlic, onion, and cumin to make these taste even better.
Besides, beans are high in soluble fibers. So they can lower cholesterol, reduce blood sugar spikes after meals, and prevent heart disease. Moreover, they’ve even been linked to reducing belly fat. One cup of beans provides about 12 grams of fiber. That’s half the daily recommended amount.
Nuts are another excellent source of protein and unsaturated fats. The American Heart Association recommends limiting saturated fat consumption to no more than 7% of total caloric intake. Unsaturated fats do not raise LDL cholesterol and lower triglycerides. Walnuts are among the highest in polyunsaturated fats. To get enough walnut nutrition, snack on half a cup each day. For added flavor, sprinkle ground cinnamon over nut butter. Cinnamon speeds the absorption of essential minerals, including iron, magnesium, phosphorus, and sodium.
Nuts provide essential fats that aren’t stored in most diets. Walnuts, almonds, pecans, pistachios, macadamia nuts, hazelnuts, cashews, pine nuts, and Brazil nuts are some examples of nut varieties. All kinds of nuts are low in carbohydrates but high in protein and monounsaturated fats.
Whole grains include brown rice, oats, quinoa, barley, wheat berries, farro, bulgur, Kamut, triticale, rye, millet, sorghum, teff, amaranth, buckwheat, corn, and wild rice. These complex carbohydrate-rich foods contain more nutrients per calorie than refined grains do. The bran part of whole-grain products offers extra fiber, promoting satiety and keeping us feeling full longer.
Whole Grain Bread
Whole grain bread is nutrient-dense. Most whole grains include three essential vitamins: thiamine, niacin, and riboflavin. Firstly, thiamine promotes brainpower. Secondly, niacin aids heart health. Thirdly, riboflavin supports immune system function. Moreover, all three work together to create red blood cells and promote wound healing. Eaten frequently throughout the week, whole grain bread can help maintain stable insulin levels.
Berries are full of antioxidants and other phytonutrients that protect against cancer and cardiovascular diseases. Blueberries, strawberries, blackberries, raspberries, cranberries, and mulberries all offer health benefits thanks to their rich antioxidant content. A single serving has between 1/8th and 3/16ths of a gram of vitamin C, depending on the type.
Broccoli is another vegetable packed with vitamins, minerals, and fiber. It helps control insulin levels so it can improve digestion and regulate hunger cravings. Eating broccoli regularly can cut down on bloating caused by excess gas buildup.
Oatmeal is a good source of both soluble and insoluble dietary fiber. Insoluble fiber adds bulk to stools, while soluble fiber makes them softer. Both types of fiber are essential since too much hard stool can cause constipation.
This grain-based product provides complex carbohydrates and protein, plus essential minerals and trace elements. Oats are an excellent source of dietary fiber content, manganese, phosphorus, copper, chromium, zinc, selenium, molybdenum, iodine, thiamine, riboflavin, niacin, pantothenic acid, biotin, choline, and amino acids.
Lean meats including beef, pork, lamb, veal, chicken breast, turkey, duck, goose, rabbit, buffalo, elk, venison, ostrich, bison, goat, and seafood are nutrient-dense. They’re also very filling and keep hunger at bay. Just 2 ounces of meat supplies 6 grams of protein. Compare this to 4 grams of soybeans or tofu.
A study published in the American Journal of Clinical Nutrition found that people who ate chili pepper regularly had lower cholesterol levels than those who didn’t eat them regularly. You can add them to food during cooking or used them raw in salad dressings. A small amount is enough to get the benefits.
Green Tea / Green Tea Extract
Green tea helps boost metabolism and improve insulin sensitivity. It contains catechins which may aid digestion and prevent cancer. Drinking it before meals reduces blood glucose spikes and improve insulin response.
Studies show spicy foods help reduce hunger pangs and control calorie consumption. They are also rich sources of antioxidants. Add some hot sauce to your favorite dish, or drink black coffee spiced up with cinnamon.
This herbaceous plant has powerful anti-bacterial properties. Garlic boosts immunity and fights infections. It lowers bad cholesterol while increasing good cholesterol. The active ingredient allicin gives garlic its flavor and aroma. Try sprinkling chopped garlic onto steamed vegetables or use minced garlic when making sauces, dips, spreads, marinades, stews, sautés, and other recipes.
People who took 1 gram of ground cinnamon per kilogram of their body weight lost twice as much abdominal fat over 12 weeks compared to controls. Cinnamon stimulates thermogenesis and breaks down fats stored in fatty tissue cells.
They’re high in potassium, fiber, vitamins B6 and C, and folate. Bananas provide energy without causing rapid swings in blood sugar. Eat bananas whole; peel only once you’re ready to enjoy them. They contain about 80 calories for every 100 grams.
These leafy veggies are loaded with vitamin K, magnesium, calcium, iron, folic acid, beta carotene, lutein, zeaxanthin, omega 3 fatty acids, and more. Leafy greens have many health benefits, including lowering LDL cholesterol, reducing inflammation, improving bone density, preventing colon cancer, boosting immune system function, treating asthma symptoms, easing constipation, promoting weight loss, controlling type 2 diabetes, protecting against cardiovascular diseases, and helping fight off infection.
Water flushes toxins out of your system, hydrates your cells, boosts energy metabolism, aids digestion, regulates blood pressure, and protects organs like kidneys and liver. Drink 8 glasses of water daily to stay hydrated and healthy.
Add More Watermelons
If you like the taste of fresh watermelon, add one cup to your daily diet. Or try adding slices to salads, soups, sandwiches, omelets, stir-fries, pasta dishes, wraps, tacos, burgers, pizza, breakfast cereals, desserts, drinks, juices, smoothies, etc. When choosing fruit as snacks, choose sweetened ones instead of sugary ones.
Avoid Sugar Substitutes & Artificial Sweeteners
Sugar substitutes and artificial sweeteners don’t have any nutritional value. Instead, they create an intense craving for sweets because they stimulate the same pleasure centers in the brain as sugar does. Consuming sugary drinks instead of plain H2O will lead to increased belly bloat and unhealthy weight gain.
Consume Fewer Calories
The average woman needs around 2000 calories every day. If you want to lose weight fast, you need to consume fewer calories than your body burns each day. To calculate how many calories you burn through exercise, divide your activity level by three. For example, if you walk for 30 minutes five days a week, you’ll burn 300 calories. You should subtract these numbers from your total caloric intake.
Get More Sleep
Sleep deprivation increases appetite hormones such as ghrelin and leptin. Lack of sleep causes stress responses that increase cortisol production. Cortisol encourages fat storage. Getting adequate rest allows your body time to repair itself after stressful events.
Regular physical activity strengthens muscles, bones, heart, lungs, and brain. Exercise releases endorphins into the bloodstream that make you feel happy. Physical fitness decreases risk factors associated with diabetes, obesity, hypertension, arthritis, depression, anxiety disorders, stroke, coronary artery disease, congestive heart failure, certain cancers, osteoporosis, Alzheimer’s disease, dementia, and Parkinson’s disease.
In conclusion, if you want to boost your metabolism, you should eat foods that contain protein, fiber, and healthy fats. These three nutrients will keep you feeling full longer than carbs alone would. You’ll feel less hungry throughout the day because these foods take time to digest. When you start eating again, you won’t overeat because they slow down how quickly your stomach empties after each meal. Eating this way means fewer trips back to the fridge for snacks!
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.