Metabolism describes all the chemical reactions involved in maintaining life. Metabolism or metabolic rate counts the number of calories you burn per day. Higher metabolism helps to oxidize fat and lose weight.
Besides exercise and an active lifestyle, certain foods can boost up your metabolism. Here, we discussed the list of the top 15 foods, which will help to rev up your metabolism.
Food That Will Instantly Boost Your Metabolism/Metabolic Rate
By consuming the right food in the right quantity at the right time can help you to boost the metabolism. Read the description given below to know which foods are best to boost up your metabolism.
1. Green Tea
Green tea remains the unchallenged winner in the best natural weight loss drink category. It has an excessive amount of antioxidants, such as Polyphenols and Catechins. They can boost up metabolism by 4%.
Catechins or EGCG play a vital role in burning body fat. Green tea also regulates blood sugar, which prevents the body from storing carbs (sugar). You can take 3 to 4 cups of green tea per day to lose body weight.
2. Coffee
Research has shown that caffeine in coffee boosts up the metabolism up to 11%. Coffee burns the calories by thermogenesis. In this process, the body oxidizes the fat to produce heat. Besides, caffeine also provides you energy.
You can take 2-3 cups of coffee per day to cut down the body fat. Research published in an “American Journal of Clinical Nutrition” has proved that a combination of green tea and coffee can boost up your metabolism tremendously.
3. Cinnamon
Cinnamon is a natural weight reducing agent. This superfood can enhance the metabolic rate several times. Research shows that cinnamon has several health benefits, including insulin sensitivity and the ability to control blood pressure and sugar level.
Thus cinnamon can control your weight and diabetes essentially. Well, the exact mechanism behind controlling the metabolic rate has not been found yet. You can use powdered cinnamon in tea, desserts, soups, and salads.
4. Ginger
Adding a piece of ginger to your meal will boost your metabolism for several hours. Studies have shown that ginger can calm your digestive tract, have anti-inflammatory properties, and controls the blood flow.
The findings have also indicated that rhizome of ginger can protect consumers from chronic diseases, obesity, and control cholesterol. The therapeutic activities of this spice are due to phytochemicals and antioxidants.
You can use either fresh or powdered ginger to cut your body fat. Drinking ginger tea can be the most effective remedy to increase the metabolic rate.
To make the ginger tea, take a two-inch piece of ginger and boil it in 250ml water. The antioxidants present in tea will not only oxidize the fat but also capture all the free radicals present in your body.
Health consultants recommend adding ginger to drink, food, or supplements that can help to lose weight.
5. Dark Chocolate
The dark chocolate contains phytochemicals called flavonoids. These antioxidants (flavonoids) help to reduce body weight by decreasing the blood sugar and cholesterol.
Furthermore, antioxidants also neutralize free radicals and reduce oxidative stress. The mono-saturated fats present in the dark chocolate boost the metabolism, which stimulates the body to burn the calories faster.
The dark chocolate can control our appetite and insulin, which helps a lot to burn the body fat. The chocolate reduces the absorption of carbs and fat in the body, which ultimately decreases the synthesis of fatty acids.
6. Apple Cider Vinegar
Apple cider vinegar is a fantastic fat burner and quite useful for fat loss. Investigations show that this superfood has several health benefits.
It can lower the blood sugar levels and prevents you from overeating by suppressing your appetite. Besides, it also boosts the metabolism to burn fat.
The acidity of the body causes obesity. Apple cider vinegar will neutralize the acidic conditions, and boost the metabolic rate.
The study has shown that vinegar can stimulate the genes, which in turn not only reduce the belly fat but also burns the calories. You can take one to two spoons of vinegar in a glass of water to lose weight.
7. Citrus Fruits
Citrus fruits can be a powerful weapon in your weight loss journey. These fruits are rich in vitamin C. The high potency of ascorbic acid (vitamin C) makes them helpful for weight loss.
Citrus fruits also contain a high concentration of fibers, which helps them to stabilize the blood sugar level. These fruits have more than 60 varieties of flavonoids, carotenoids, and oils, which make them, best weight-reducing agent.
They can also alkalize the acidity, which reduces body fat, bloating, and improves the immune system. Your body requires 60 mg of vitamin C daily.
By increasing its uptake up to 500 mg, it will boost the metabolic activities several times high. Research has declared that the use of half grapefruit with every meal for 12 weeks helps to lose 3.6 pounds.
8. Berries
Berries are metabolism boosters. Strawberries, blueberries, blackberries, and raspberries are small in size but packed with power. Studies show this fruit has low carbs and fewer calories, which makes it best to lose body fat.
A cup full of berries in breakfast can help you in weight loss. Berries have high fiber content, contain complex carbs, plenty of vitamin C, and low calories. Fibers play a crucial role in controlling body weight.
Furthermore, fiber slowdowns the digestion and keeps you fuller longer. So, berries can provide you the required nutrients and help to get the figure you always wanted.
9. Green Vegetables
Green vegetables such as spinach, kale, asparagus, broccoli, and avocado have a high quantity of iron, minerals, vitamin C, and proteins.
These nutrients can provide you truckloads of energy to fulfill all your daily requirements. Besides, when you take green vegetables, the body releases a stress hormone that speeds up the fat burn.
Green vegetables are rich in iron, and this mineral can boost your metabolism. These vegetables are rich in magnesium, which can support the metabolic activities and aids in fat burn. Avocados have carnitine and amino acids, which makes them best to burn calories faster.
10. Lentils And Whole Grains
Lentils belong to the legume family, including peas, beans, chickpeas, peanuts, etc. These are rich in proteins and fibers, both of which have the power to boost metabolism by burning more calories.
A high amount of proteins makes the lentils an excellent replacement for your carb enriched meal. Whole grains contain a high amount of dietary fibers.
The grains require extra calories for their digestion, which will boost your metabolism. These fibers aid the release of feces and feed the good bacteria present in your intestine.
11. Nuts And Seeds
The nuts and seeds are full antioxidants, fatty acids, vitamin E, and magnesium. They are perfect for snacks. Being rich in protein and fiber, they can improve the metabolic process, provides energy, and can make you feel full for the whole day.
These are rich in Vitamin E and magnesium, which helps the metabolic process. Walnuts are famous for having large reservoirs of omega-3 fatty acids. It improves and enhances digestion.
12. Egg
The eggs are one of the healthiest foods, with a high quantity of proteins, healthy fats, and essential vitamins. They can provide many health benefits, such as weight loss and muscle building.
The research has proved that eggs can also support weight loss. Egg white is rich in vitamin D and branched-chain amino acids, which burns the fat at a high rate.
13. Fish
Omega-3 fatty such as EPA and DHA are found only in fish. These compounds can regulate the metabolism rate and help in burning the fat.
According to an investigation, fish intake can burn up to 400 calories per day, which will potentially lose more weight.
Furthermore, by taking 6 grams of fish per day for 12 weeks can help you to lose 2-4 pounds. The intake of fish in your daily diet can boost up the metabolic process by up to 13%.
Protein-rich diets (as fish) suppress the appetite and prevent overeating. So, the high amount of protein enhances the digestion of food, contrary to carbs or fats.
The doctors recommend eating fish at least twice a week. It will reduce the risk of heart diseases and helps with the metabolic processes.
14. Dairy Products
Dairy products are famous as metabolism boosters, as they contain a high amount of proteins and calcium.
A combination of these two can build muscles and boost metabolism. A study published in the Journal of Nutrition and Metabolism depicts that by taking 3-4 servings of dairy products can encourage your metabolism and enhance fat oxidation.
Furthermore, you can lower the risk of developing metabolic syndrome by increasing the number of dairy products in your daily meal. Intake of low-fat products can increase the metabolic rate and will help to burn the fat fast.
15. Water
Water makes up 70% of the human body and is an essential component of human health. Therefore water helps to maintain the homeostasis and helps in the proper functioning of the body.
Water can be a useful weapon in weight loss if you drink instead of cold drinks. The cold water will facilitate you further, as the body will burn more calories to heat it to the body temperature.
Studies show that drinking 0.5 liters of water will accelerate the metabolism up to 30% within 10 minutes.
The researchers have estimated that drinking 1.5 more liters of water than your regular consumption will increase your daily energy expenditure up to 200kj/50 calories.
Conclusion
Current evidence suggests that food contains several natural compounds that can help you to reduce body weight.
These superfoods can increase fat burn, boost metabolism, and reduce the risk of developing metabolic syndrome. Therefore, the consumption of these foods regularly will help you to lose weight and keep it off for the long term.
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