Who said that you can't eat your way into better shape?
Monkey Business/ Thinkstock
Apples are low in calories and high in fiber, which takes energy to break down.
Metabolism is a tricky thing. When we were younger our metabolisms seemed to be through the roof, and we could eat seemingly anything without gaining an ounce. But once we got older they began to slow down, making it harder and harder to lose weight, and keep it off. Thankfully, there are some foods that can help us speed our metabolisms back up, and we’ve rounded up 10 of them.
10 Foods That Are Great for Your Metabolism (Slideshow)
So what is metabolism, exactly? According to WebMD, "Metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself." In short, it’s how quickly your body breaks down the foods you eat and turns them into energy. Your metabolism is at its highest when the body needs energy — namely, when we’re exercising and right afterward — but unless you’re a professional athlete, there will be plenty of downtime, when the foods we eat aren’t converted into anything except a bulging belly.
Aside from exercise, eating every two to three hours is also a great way to boost metabolism, because it tells our bodies that we aren’t going to starve and that it doesn’t need to store foods we eat as fat (if we eat barely anything during the day and have a huge dinner, for example, our bodies will store fat out of fear that the next meal will never come). That doesn’t mean mindless grazing, though: each time you eat, your mini-meal should contain high-fiber fruits and vegetables and healthy protein like chicken, eggs, or nuts.
Different foods have different effects on our metabolism, for different reasons. But it’s been proven that these 10 foods are indisputably good for boosting it and helping you lose weight.
The 10 metabolism-boosting food list are:-
The versatile almonds are rich in protein, fiber, and vitamin E, a powerful antioxidant.
Almonds are a good source of magnesium.
Magnesium is a mineral that produces energy, builds and maintains muscle tissue, and regulates blood sugar.
“Stable blood sugar helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at Yale University School of Medicine.
Almonds should be eaten about 30 grams daily.
Eggs are one of the best sources of protein.
They contain amino acids, which are an important building block for the body and muscles.
An egg containing protein and fat also keeps hunger at bay for a longer period of time, making it easier to avoid cravings.
Soybeans contain protein, fiber, and antioxidants. Soy can be used in many ways, so don’t get bored quickly.
One apple contains 5 g of fiber and plenty of liquid, which makes you feel full with a small number of calories.
The ingredients in apples promote healthy lung function and reduce the negative effects of cholesterol.
Most berries are high in fiber and rich in antioxidants.
So berries are a dieter’s best friend. High-fiber nutrients “cleanse” the inside of the body.
Antioxidants are said to improve athletic performance, which in turn supports firming!
The antioxidant in green vegetables does not reduce waist size per se but is an excellent and low-calorie supplement to the diet.
About 2.5 deciliters of spinach contains only 40 kilocalories, and the same amount of asparagus only 55 kilocalories,
but they already satisfy the recommended amount of fiber for the day by 20%.
Many vegetables also contain calcium, which provides power for training. It is worth adding green vegetables to every meal.
According to an article in the International Journal of Obesity,
people who got their calcium from yogurt rather than from other sources lost more weight.
Yogurt containing probiotics keeps the digestive tract healthy while reducing constipation and the feeling of swelling.
Therefore, the abdomen looks and feels flatter. Unflavoured and unsweetened versions of yogurts should be preferred.
Vegetable soups are healthy and provide plenty of nutrients in a light form.
In addition to vegetable soup, you should also eat plenty of nourishing vegetables.
An easy way to meet the plant needs of the day.
Replace different snacks with homemade vegetable soup!
Salmon, tuna, and mackerel are fish rich in essential Omega 3 fatty acids.
These fatty acids are vital to the body and can help burn fat by speeding up your metabolism.
According to an Australian study, eating shellfish can help speed up digestion and prevent appetite.
Quinoa is a South American food plant that can be utilized in the same way as other grains. 2.5 deciliters of quinoa contains 5 grams of fiber and 11 grams of protein.
Quinoa contains all the essential amino acids needed by man in the right proportions, which is rare in plant products.
It also contains amino acids, dietary fiber, phosphorus, iron, and magnesium.
Have a handful of cabbage and carrots? The main ingredients in this salad are also unlimited foods. Which means that you can enjoy as many as you want. This is especially exciting because once you try this recipe, you’re sure to come back to it time and time again.
It’s a great lunch option, or the perfect light dinner if the kids have practice or if you have somewhere to be.
Best 10 foods to boost metabolism
Certain foods contain specific nutrients that increase the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.
Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.
Share on Pinterest Eggs are rich in protein and are a great option for boosting metabolism.
Protein-rich foods are amongst the best options for boosting metabolism.
Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g) , making them an ideal choice for people who want to speed up their metabolism.
Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).
According to some research , people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits.
Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
At present, the National Center for Complementary and Integrative Health (NCCIH) is funding research into the role of flaxseeds for metabolic syndrome.
A 2019 study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.
The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This process aids metabolic health, and it may protect against obesity.
Studies suggest that flaxseeds and their nutrients may also help treat or protect against:
The Best Food For Burning Fat: 10 Ideas To Help Fire Up Your Metabolism
We all know how important good nutrition is for our general health and wellbeing. The term ‘You are what you eat’ couldn’t be more true, as what we fuel our body with has a direct impact on how we function day to day, how our bodies grow and repair themselves, and to some extent how susceptible we are to getting ill.
When it comes to either building muscle, or burning fat, the food we eat also plays a significant part. Specifically with burning fat, if we boost our metabolism (the rate at which the body burns calories) then we can burn fat more quickly and easily. So what is the best food for burning fat, and what can it do to help shift those unwanted pounds?
Firstly, A Quick Look At How Your Metabolism Plays A Part
Metabolism is a word that describes all the chemical reactions that take place within your body that keep it alive and functioning. In simple terms, the higher your metabolism or metabolic rate is, the more calories you will burn and the easier it becomes to lose fat and to keep it off. Another key benefit of a high metabolism is that it can also give you energy and make you feel good.
There are things we can all do to increase our metabolism including exercise. In fact getting down the gym (or into your home gym) and building muscle can increase your resting metabolic rate (the rate at which your body burns calories just to function). Likewise, stepping up the cardio can rev up your metabolism in the hours after your workout – especially if that exercise is a form of high intensity interval training or HIIT.
Burning Fat Is Not Just About Physical Activity
As beneficial as physical activity is, it is just one part of the broader picture. We can exercise all we like, but if we are feeding ourselves high calorie, unhealthy foods full of sugar and saturated fat then we will limit our body’s potential to burn fat and see little to no result at all – not a great trade off for the extra effort we put in at the gym.
To help burn fat and shift those extra inches we can, and should, also look to the food we eat. Fortunately there are numerous natural foods and beverages we can consume that have been shown to help boost our metabolism and promote fat loss.
10 Healthy Foods For Burning Fat
1. Oily fish
Oily fish such as salmon, tuna, and mackerel contain omega-3 fatty acids which have been shown to reduce inflammation, decrease the risk of heart disease and boost fat loss.
In a study published in the Journal of the International Society of Sports Nutrition, 44 adults who took fish oil supplements over a six-week period lost 1.1 pounds (0.5 kg) on average whilst experiencing a drop in cortisol (the stress hormone in the body associated with fat storage).
In addition, fish is a great source of high quality protein. Consuming high levels of protein leads to better feelings of fullness and helps to increase metabolic rate significantly more than digesting carbohydrates or fat.
To really feel the benefits, try and include a minimum of 3.5 ounces (100 grams) of oily fish in your diet two to three times a week.
As well as being one of the world’s most popular drinks, coffee is a brilliant source of caffeine which helps to enhance mood and improve our mental health and physical performance. Caffeine can also help to burn fat.
In a study involving nine people, those who consumed caffeine an hour before a workout burned almost twice as much fat and managed to exercise 17% longer that those who took no caffeine whatsoever.
Research has proven that caffeine can increase metabolic rate by between 3-13% depending on how much is consumed and the individual’s response to it.
But don’t start drinking so much caffeine you turn into a quivering wreck! To get the fat-burning benefits without the side effects, try and consume 100-400mg per day, which is roughly the equivalent of between 1-4 cups of coffee, depending on how strong you make it.
3. Full-Fat Greek Yogurt
Not only is full-fat Greek yogurt an excellent source of protein, calcium and potassium, it also contains probiotics that help to keep your gut healthy and may help to reduce constipation and bloating. Full-fat Greek yogurt also contains Conjugated Linoleic Acid (CLA) which helps to promote weight loss and burn fat in overweight people according to research.
Eating Greek yogurt regularly can boost fat burning, protect hard-earned muscle during periods of weight loss and help you feel fuller for longer.
If possible, make sure you choose plain, full-fat Greek yogurt over non-fat or low-fat versions as these contain little to no CLA.
Eggs are super-nutritious. Although they sometimes get a bad rap for being high in cholesterol, whole eggs have been shown to protect heart health in those at increased risk of heart disease. They’re also a really effective weight loss food!
Eggs are highly satiating (make you feel full) and breakfasts containing eggs can reduce hunger and promote feelings of fullness for several hours. In an eight-week study, 21 men who consumed three eggs for breakfast ate 400 fewer calories across the day and experienced a 16% reduction in body fat compared to those who ate a bagel for breakfast instead.
They are also a brilliant source of high-quality protein which can increase metabolic rate by between 20-35% for several hours post-meal. It is considered that one of the reasons eggs are so filling is due to the boost to calorie burning that occurs whilst they are being digested.
So aim to eat three eggs several times a week to help you burn fat and keep you feeling fuller for longer.
5. Chilli Peppers
As well as spicing up your food, chilli peppers are powerful antioxidants that can help to reduce inflammation and protect from cell damage. One antioxidant in particular, capsaicin, may help encourage fat loss and maintain a healthy weight as it promotes fullness, therefore preventing overeating and reducing calories by around 50 per day according to studies. It is also shown to counteract a slowdown in metabolism that can occur when you consume fewer calories.
Try eating chilli peppers or use cayenne pepper in your food several times a week to spice up your meals.
6. Whey Protein
Whey protein is proven to help promote muscle growth when combined with an exercise routine and preserve muscle mass during periods of weight loss according to studies. It’s also highly effective at making you feel fuller for longer than many other protein sources because it stimulates hormones that help to suppress appetite.
In addition, it helps to boost fat burning and promote fat loss in both lean people and those who are overweight. In another study, a whey protein meal was shown to increase the metabolic rate and fat burning of 23 healthy adults more than casein or soy protein meals.
Consuming a whey protein shake as a quick meal, or snack, helps to promote fat loss and may improve your body composition.
7. Green Tea
Green tea is great for promoting good health and can help reduce the risk of heart disease and protect against certain types of cancer.
As well as containing a small amount of caffeine, green tea is also a good source of the antioxidant EGCG which promotes fat burning and the loss of belly fat in some people.
A study carried out with 12 men, showed that fat burning during cycling increased by 17% in those who consumed green tea extract compared to those who didn’t. However, some other studies have shown that green tea has little to no impact on metabolism or fat loss so it’s likely that its weight loss effects vary between individuals.
Consuming up to four cups of green tea a day could help provide a number of health benefits and increase the amount of calories you burn. Even if it doesn’t help you to burn fat, the benefits of green tea in other areas of your health are worth it.
8. Olive Oil
One of the healthiest fats around, olive oil has been shown to increase HDL cholesterol and stimulate the hormone GLP-1 that helps you feel fuller, as well as lowering triglycerides (the main constituents of body fat in humans).
Studies have shown that the oil may boost the metabolism and promote fat loss. One particular study saw 12 women (post-menopause) with abdominal obesity eat olive oil as part of a meal and significantly increased the amount of calories they burned for several hours afterwards.
Olive oil can easily be included into your diet by adding a couple of tablespoons to a salad or into cooked food.
9. Apple Cider Vinegar
Apple cider vinegar has been shown to reduce appetite and lower blood sugar and insulin levels in those with diabetes. In addition, vinegar contains acetic acid which is found to increase fat burning and reduce belly fat in animals.
There isn’t a great deal of research on vinegar’s effect on human fat loss, but one study, involving obese men, has shown promising results. During the study, 144 men added two tablespoons of vinegar to their diet every day over 12 weeks. On average they lost 3.7 pounds (1.7 kg) and reduced their body fat by 0.9%.
Try including Apple Cider Vinegar in your diet to help lose body fat. Around two teaspoons per day – either diluted with water or added to food should be more than sufficient.
10. Coconut Oil
Adding coconut oil to your diet helps to increase good HDL cholesterol levels and decrease triglycerides whilst helping you to lose weight, according to studies.
One such study saw obese men adding two tablespoons a day to their diet and losing an average of 1 inch from their waistline without increasing physical activity or introducing any other changes to their diet.
The fat-burning properties of coconut fats are credited with suppressing the appetite and can be used for home cooking. Taking up to two tablespoons of coconut oil per day could help increase fat burning – so try ditching the sunflower oil and add coconut oil to the pan instead.
Turn Your Body Into A Fat Burning Machine
There is no magic pill to fat loss, despite what some may suggest, and the reality is burning fat takes some work and dedication, and a real desire to achieve results.
That said, if you are willing to make some changes to your lifestyle, including your diet, it isn’t too hard to start shifting some of that stubborn fat and seeing results. Adding the right food and drink to your diet, along with a sensible exercise routine, can really help accelerate this process by increasing your metabolism and offering some other pretty great overall health benefits at the same time.
Get Some Help With Planning Your Meals
You may be thinking, well this is all great, but I don’t particularly fancy spoon-feeding myself apple cider vinegar, eating raw chillies or glugging olive oil. How can I successfully incorporate these healthy foods, and more, into some tasty meals?
For some excellent recipe ideas that will help you to burn fat and get into shape, Metabolic Cooking is a great recipe package that contains easy to make, tasty, metabolism-boosting recipes using all these ingredients and more.
If you’ve enjoyed reading this article, or if you have any further questions, or need more help and advice, drop me a comment below. I’ll be more than happy to help you out!
Importance of Fast Metabolism for Weight Loss
Boosting metabolism does not reduce weight. In fact, there is no clear evidence that you can “boost your metabolism” from the foods you eat. As mentioned before, there is little you can do to change your basal metabolic rate.
Have you ever looked at a thin person and thought, “He just eats whatever he wants and doesn’t gain a pound!” It may seem like some people can keep weight off or lose weight quickly, but even if genetics do play a small part in metabolism differences, weight loss can be attributed to a simple math equation.
More energy out than energy in equates to weight loss. One pound of fat equals 3,500 calories, so in order to lose one pound per week, you will need to burn off 3,500 calories for that week. If you burn an extra 500 calories each day of the week, you will lose a pound.
You can also reduce calorie intake and exercise. Calorie deficit = weight loss.
8 Amazing Metabolism Boosting Recipes For Health!
As promised here are 8 recipes that include ingredients from my Top 10 list of metabolism boosting foods. Fire it up now with these great recipes!
As promised, I have 8 recipes that include 8 different ingredients from my Top 10 list of metabolism boosting foods. Remember, the main ingredients in these dishes have positive effects on your metabolism, cognition, general health, longevity and various other benefits.
So try to follow the ingredients list as closely as you can. Not every recipe is &aposBodybuilder&apos diet friendly, but if you need to, you can substitute and exchange certain ingredients to fit the meal plan you&aposre currently on. Happy eating!
Meal 1 Psyllium Husk Pancakes
- 1 c. egg whites
- 1/2 c. water
- 2 tbsp. psyllium husks
- 3-4 "poofs" of cinnamon
- 2-3 Splenda packets
- Mix all ingredients together in a bowl. Wait about 2-3 minutes for the psyllium to absorb the water so it becomes harder.
- Pour mixture into a pan.
- When one side starts to brown, flip it over like a pancake until the other side is the same colour. DRINK WITH A LOT OF WATER!
Psyllium Husk Pancakes PDF (20 KB)
Meal 2 Barbecue Salmon Steaks
- 3 tbsp Melted butter
- 1 tsp Lemon juice
- 1 tsp White wine vinegar
- 1/4 tsp Grated lemon peel
- 1/4 tsp Garlic salt
- 1/4 tsp Salt
- 1 tbsp Hot pepper sauce (optional)
- Combine the sauce ingredients stirring thoroughly. Generously brush both sides of the salmon steaks with mixture.
- Barbecue on a well-oiled grill over hot coals. Make a tent of foil or use barbecue cover and place over salmon. Barbecue 6-8 minutes per side depending on the thickness of your steaks.
- Baste frequently. Turn once, brushing with sauce. Steaks should flake easily when tested with a fork.
Barbecue Salmon Steaks PDF (21 KB)
Meal 3 Creamy Spinach Dip
- 8 ounces cream cheese
- 1 cup sour cream
- 1 10 ounce package frozen chopped https://www.bodybuilding.com/store, thawed and drained
- 1 8 ounce can water chestnuts, drained and chopped
- 1 cup finely chopped red pepper
- 1 envelope ranch salad dressing mix
- Beat cream cheese with electric mixer on medium speed, until smooth.
- Blend in sour cream. Add https://www.bodybuilding.com/store, water chestnuts, red pepper and salad dressing mix. Mix until blended.
- Chill for about 2 hours to meld flavors together.
Creamy Spinach Dip PDF (20 KB)
Meal 4 Cajun Blackened Turkey Breast
- 4 x 6 oz (175 g) each turkey breast steaks or pieces turkey breast
- 2 TBSP melted butter
- 2 tsp oil
- 2 tsp cracked black pepper
- 2 tsp onion powder
- 2 tsp paprika
- 1 1/2 tsp salt
- 1 tsp dried thyme
- 1/2 tsp garlic powder
- 1/2 tsp ground cumin
- 1/2 tsp cayenne pepper
- Flatten turkey steaks to 3/8-inch (6 mm) thickness brush with butter.
- In small bowl mix together Cajun Seasoning ingredients. Sprinkle over both sides of turkey to coat well.
- Heat oil in a heavy bottom skillet over medium-high heat. Cook turkey 2 to 3 minutes per side. (Turkey will smoke a bit.)
Cajun Blackened Turkey Breast PDF (20 KB)
Meal 5 Homemade Granola
- 1-1/2 cups quick rolled oats, uncooked
- 2 cups bran cereal flakes
- 1 cup sunflower seeds
- 1-1/2 cups raisins
- 1 cup sesame seeds
- 1/2 cup chopped pecans
- 1/2 cup vegetable oil
- 1/2 cup honey
- 1 tablespoon molasses
- 1 teaspoon vanilla extract
- Preheat oven to 350 degrees F. Line a large jellyroll pan with parchment paper or Silpat baking liners.
- Place rolled oats, bran cereal flakes, sunflower seeds, raisins, sesame seeds, pecans, and coconut in a large mixing bowl. Toss gently, taking care not to break the cereal flakes.
- Place oil, honey, molasses, and vanilla in a heavy saucepan. Bring to a simmer over medium heat, mixing to combine.
- Pour the honey mixture over the granola and toss gently until completely coated. Spread the granola evenly over the lined jellyroll pan.
- Bake 15 to 20 minutes until golden brown. Let cool to room temperature before storing in airtight containers.
Homemade Granola PDF (20 KB)
Meal 6 Broccoli Garden Soup
- 3 cups of broccoli, chopped
- 6 cups of yams, peeled and chopped
- 6 cups of Chicken Broth (with fat removed), divided
- 2 Medium Onions, chopped
- 4 Cloves Garlic, minced
- 1 tablespoon of Olive Oil
- 1 cup of Celery Tops, chopped
- 1/4 teaspoon of ground Allspice (opt)
- 2 cups of Watercress, chopped
- Ground Pepper to taste
- Simmer the yams, covered, in two cups chicken broth 10 minutes or until soft puree in food mill or processor. Set aside.
- In large pot with cover, saute the onions and garlic in oil until the onions are translucent and starting to brown. Add celery. Saute a few minutes, Add broccoli and remaining chicken broth.
- Simmer, covered, eight minutes or until tender-crisp. Stir in puree add seasonings.
- Serve immediately or serve chilled. Top each portion with 1/4 cup chopped watercress.
Broccoli Garden Soup PDF (21 KB)
Meal 7 Blueberry Nut Oat Muffins
- 1 1/2 cups oat bran
- 1 1/2 cups all-purpose flour
- 1/2 cup packed brown sugar
- 2 teaspoons baking soda
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 1/8 cups applesauce
- 1/2 cup egg substitute
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
- 1 1/2 cups blueberries
- 1/4 ounce chopped pecans
- 1/2 cup low fat granola
- Preheat oven to 400 degrees F (200 degrees C). Line a 12 cup muffin pan with paper muffin liners, and spray liners with cooking spray.
- In a large bowl, mix the oat bran, flour, brown sugar, baking soda, baking powder, cinnamon, and salt. In a separate bowl, blend the applesauce, egg substitute, canola oil, and vanilla extract. Thoroughly mix the applesauce mixture into the flour mixture.
- Fold in the blueberries and pecans. Spoon the batter into the prepared muffin cups. Sprinkle batter with granola, and press granola lightly to make it stick.
- Bake 18 minutes in the preheated oven, or until a toothpick inserted into a muffin comes out clean. Cool on a wire rack.
Blueberry Nut Oat Muffins PDF (20 KB)
Meal 8 Roasted Almonds With Coriander, Chili & Olive Oil
- 1/2 tablespoon olive oil
- 1 1/2 cups blanched almonds
- 1 teaspoon coriander seeds, crushed
- 1 to 3 small dried red chilli peppers
- 2 generous pinches of sea salt
- Add the olive oil and almonds to a hot saute pan. Saute and kind of toast the almonds until golden brown, shaking the pan regularly to color them evenly and accentuate their nutty flavor.
- Crumble in the chili and coriander to taste and add the sea salt.
- Toss over and serve hot on a large plate.
Roasted Almonds With Coriander, Chili & Olive Oil PDF (21 KB)
Foods that Boost the Metabolism – 10 of the Best
Apples contain pectin, a component which binds with water, limiting how much fat our cells absorb. They also have a high fiber content, and high fiber foods create a feeling of fullness. When we consume these, we are less likely to overeat. Over time, eating less results in weight loss.
Studies over the years have concluded beyond a doubt that people who eat an apple, thirty to sixty minutes before mealtime, take in fewer calories because they feel satisfied eating a smaller serving of food.
Avocados contain a high level of B6, a vitamin which directly counteracts the belly-fat-building stress hormone, cortisol. Avocados are also full of monounsaturated fat, and fat is infinitely more satisfying than carbs.
According to scientific research, including a study published in Diabetics Care, consuming foods containing healthy fat can help to prevent the accumulation of belly fat. This is due to it regulating the expression of certain fat genes.
Another study showed that people who ate a half a fresh avocado with their lunch had a 40% reduction in their appetite for three hours afterward and a 28% reduction for five hours.
Cinnamon is not food per se, but a calorie-free spice that enhances the flavor of some foods.
Research has revealed that cinnamon helps to metabolize sugar. And when added to healthy, low- fat foods, it has been proven to increase fat burning.
High insulin levels increase body fat. Cinnamon increases the body’s sensitivity to insulin. Include it in your diet regularly, and you will produce less insulin and so not be as prone to gaining weight.
As little as 1 gram or 1/4 of a teaspoon of cinnamon a day can lower blood sugar and reduce cholesterol by between 10 and 25%. Cinnamon tastes great in coffee, protein shakes, and smoothies. It also adds flavor to cereal, yogurt, and cottage cheese.
4. Pine Nuts
Nutrient-rich, pine nuts are an excellent source of an Omega-6 fatty acid called pinolenic acid. Pinolenic acid is a natural appetite suppressant as, when consumed, it activates a hormone called cholecystokinin, or CCK.
When our CCK level is high, we are less hungry. Studies have shown that when eaten in moderation on a regular basis, pine nuts can go a long way towards helping to prevent belly fat.
5. Dairy Products
Dairy products are rich in calcium and Vitamin D, both of which build muscle and assist with fat burning. Regularly including foods such as milk, yogurt, and cheese in your diet will boost your metabolism. And, according to recent research, doing so can result in you losing twice as much weight as people who omit them from their diets.
And don’t think you have to go low-fat, either! The latest research has shown that because full-fat dairy foods are more filling, we eat smaller portions and feel satisfied for longer afterward.
The calcium contained in dairy products is also believed to promote weight loss by breaking down body fat. Other ingredients contained in dairy products, including whey proteins, conjugated linoleic acid, and amino acids may also play a part in the fat burning process.
6. Chilli Peppers
Hot chili peppers contain a compound called capsaicin which promotes calorie and fat burning by heating up the body. But not everyone likes hot peppers!
The good news for those who don’t is that a recent study conducted by researchers at the University of California, in Los Angeles, has shown that a dihydrocapsiate (DCT), a compound that is related to capsaicin which carries far less heat, has the same effect. The number of calories burned is very modest, but this is still pleasing news for chili-lovers.
7. Apple Cider Vinegar
Apple cider vinegar has many benefits, one of which is thought to be that it can help to burn fat. While few scientific studies have been undertaken to prove this, many people claim to have lost weight after including it in their diet regularly.
One 12-week Japanese study followed 175 obese adults who consumed either water or apple cider vinegar daily. All of the participants ate the same food and kept a food diary. Those who consumed the vinegar lost 1 to 2 pounds during the study. Those who drank water did not lose weight. This study suggests that vinegar may activate specific genes involved in breaking down fats.
Enzymes in apple cider vinegar also help to stimulate the digestive system, enabling it to function optimally. It may also suppress appetite.
Look for unfiltered apple cider vinegar which contains “the mother.” Apple cider vinegar is acidic and drinking it straight could burn your esophagus and damage your tooth enamel. Dilute one or two tablespoons in a large glass of water and either down it or sip it throughout the day. You can also add it to the oil in your salad dressing.
According to scientists at Oxford Brooke University in the UK, just a half a teaspoon of mustard will enable you to burn fat faster by almost instantaneously increasing the number of calories you expend by 20 to 25% for thirty minutes after consumption.
Along with adding flavor to food, mustard seeds are very nutritious, containing protein, fiber, iron, calcium, selenium, phosphorus, manganese and magnesium. They contain around 30 calories for every two teaspoons, and they are low in carbs.
For the best result, choose a whole grain or spicy Asian or Mexican mustard that contains cayenne or chili peppers.
Mustard can enhance the taste of many foods, not just sandwiches. Try using it in curry and bean dishes and mix some into a salad dressing. It is also excellent as a glaze for meats, fish, and chicken.
An ingredient found in many weight loss supplements, ginger contains acids that stimulate gastric enzymes and boost metabolism.
A 2012 study in the journal “Metabolism” researched claims that along with increasing calorie burn, ginger consumption can help to control appetite. It was found that study participants who regularly included ginger in their diets had higher levels of thermogenesis – the warming effect of energy produced when we metabolize food – and were less hungry.
Include ginger in your stir-fries and curries and add a couple of slices to a cup of green tea. This will help to boost your metabolism and enable your system to better process carbs.
10. Dark Chocolate
You may be surprised to find chocolate on a list of foods that burn fat.
Eating 1 ounce of dark chocolate three times a week has been proven to help with food digestion. It also inhibits insulin resistance and reduces stress and cortisol levels. Combined, these benefits can help to prevent overeating.
When consumed in moderation, dark chocolate’s properties can lower blood pressure, increase circulation, stimulate energy and elevate endorphins, making us feel good.
Dark chocolate contains the monounsaturated fat oleic acid and two saturated fats called palmitic and stearic acids. None of these fats increase cholesterol. Dark chocolate also contains essential minerals, including calcium, magnesium, iron, zinc, copper, potassium and manganese.
People who consume a lot of sugary foods can become insulin-resistant. When we are insulin resistant, we produce more ghrelin, a hormone that increases the appetite. This does not appear to be an issue for those who eat dark chocolate.
A 2010 Netherlands study published in “Regulatory Peptides” showed that the 12 female participants who smelled and consumed dark chocolate as instructed, ate smaller meals and felt more satiated afterward.
For the most benefit, the chocolate should contain between 70% and 85% cacao and no more than the recommended serving size should be eaten. This is because each ounce of chocolate contains approximately 170 calories and 12.09 grams of fat.
Foods That Boost the Metabolism Summary
By regularly including foods that boost the metabolism in your diet, you will be able to burn additional calories without putting in any extra effort. This won’t enable you to lose a lot of weight on its own, but when combined with a low-calorie diet and regular exercise, it will make a difference over time.
For more information on foods that boost the metabolism, read 10 Fat Burning Foods that Promote Effortless Fat Loss .
All Calories Are Not Created Equal
Another factor is calories. Not all calories are created equal. 500 calories of raw vegetables is processed by the body a lot differently than 500 calories of chocolate cake. So the types of foods we eat are also important. Some foods take more energy to digest than others, and burn more calories as you digest them. Simply the act of chewing foods like fruits, vegetables, whole grains and very lean meats can increase your caloric burn significantly. The fibre and protein in such foods take so much effort to digest that there are way fewer calories left over for your body to store. Eating softer, easier to digest foods (like processed foods) take very little energy to digest and therefore there are many calories available that your body stores as fat. So, increasing the efficiency of your metabolism with the foods below as well as adding more fruits, vegetables, grains and lean meats and fish to your diet will help you feel and look amazing.
Here is the list of the 10 best foods to stimulate your metabolism.
Last but truly not the least is water. If you are doing everything right and still not losing weight, the reason is probably dehydration. A dehydrated body never makes fat burning a priority. Increasing your fluid intake, be it coconut water or barley water, will help you feel better and also increase your metabolic rate. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water increases metabolic rate by 30 percent. You don’t have to aim for the 8-glasses a day goal. Even two glasses more than you normally have will do the trick. Moreover, water is a natural appetite suppressant so make it your best buddy for weight loss.