Increasing your metabolism is the key to weight loss. Top 10 foods to boost the metabolism. How to boost Metabolism? Top 10 foods that improve metabolism for weight loss. Is it possible to boost metabolism for weight loss? Signs that show you have a slow metabolism and much more are in this article.
Eating fewer calories, increasing daily activity, sound sleep, and stress-free life initiates our weight loss journey. The basic principle for weight loss is to burn more calories than you consume. This negative energy balance pushes your body to use up stored fats as fuel. The more calories you burn, the more weight you lose.
How to Boost Metabolism?
Each and every activity that you perform utilizes calories. Similarly, you burn calories when you digest food. When you digest food, it releases energy in form of heat. This is known as the thermogenic effect of food. This thermogenic effect leads to an increase in metabolism and in turn you tend to burn more calories. The higher the thermogenic effect, the more calories you burn, and it results in more weight loss. Hence, foods that have high thermogenic energy play a vital role in weight loss. Hence, if you are worried about how to boost your metabolism, then let us see the top 10 foods that boost metabolism for weight Loss.
Top 10 Foods That Boost Metabolism for Weight Loss
Protein-rich foods
Lean meat, egg, fish, poultry, dairy, soy, legumes, and lentils are protein-rich foods. These proteins need more energy to get digested and have a high thermogenic effect, thus helping in increasing the body’s metabolism. Proteins have the highest thermogenic effect compared to cereals and fats. These high-protein diets also prevent any weight loss plateau as they prevent a drop in the body’s metabolism. The protein in the food helps to keep you full for longer and prevent binge eating in the next meal.
Oats
A very healthy option for breakfast. They are rich in fiber and beta-glucan. These properties help in high satiation, reduction in cholesterol, and aids in weight loss. Oats require a high energy supply for their digestion, thus, it is the best option to kick-start your day. Consuming oats in the morning keeps your metabolism high throughout the day.
Methi seeds
A weight loss diet is incomplete without methi seeds. These seeds are an integral part of Indian cooking too. Methi seeds are rich in galactomannan, which is a water-soluble fiber. Soak methi seeds overnight to consume in the morning. The fiber is water soluble, which helps in boosting the metabolism, reduces the appetite, and has a high satiation value.
Green tea
Green tea contains flavonoids namely epigallocatechin gallate and caffeine. These substances tend to increase the metabolic rate of the body. You need a minimum of three to five cups of green tea a day to get desired effects. Oxidative stress makes the metabolism sluggish. Green tea is also rich in antioxidants that keep stress hormones in check and thereby reduce inflammation and oxidative stress.
Cinnamon
Cinnamon is not just the spice that adds a sweet nutty flavor to your foods but also helps in weight loss. Every Indian spice has its own importance. Cinnamon is said to increase your body’s metabolism, prevents blockage in arteries, and maintain skin integrity. On an empty stomach, you can consume ¼ th teaspoon cinnamon powder with 1 cup lukewarm water early in the morning. It also corrects insulin sensitivity and helps to maintain blood sugars.
Dark Green Leafy Vegetables
Dark green leafy vegetables are high in iron and magnesium. Iron helps to boost metabolism and magnesium is involved in the majority of the processes in the body. Consume at least 2 – 3 servings of dark green leafy vegetables daily. Dark green leafy vegetables are also high in oxalates. It is advisable to consume it in cooked form and add lemon juice for maximum benefits.
Chilli Peppers
Chilli peppers contain a substance called capsaicin which is observed to boost the body’s metabolism. Capsaicin when eaten increases the rate of metabolism by increasing the body’s temperature. As less as 1 jalapeno can also give that jump start to the metabolism. Chilli pepper-containing foods make you eat less and aid in additional weight loss. The fuel that chili peppers use is mainly by breaking down fats.
Water
For weight loss, we concentrate so much on food that we tend to forget that water is also very important. Drinking less water leads to dehydration. With dehydration, fats become the last source of fuel utilized for fuel. Water boosts metabolism by almost 30 – 35%. Cold water when consume tends to use more calories to get digested as it is first brought to the body’s temperature and then absorbed. The only issue with water is that it increases the metabolism for a very short span of time. Thus, it is important to sip on your water as often as possible.
Selenium-rich foods
Iron and selenium work parallel in the body. Selenium and iron balance the thyroid hormone. The thyroid hormone is one of the hormones that regulate the body’s metabolism. Selenium deficiency might lead to hypothyroidism and lower the body’s metabolism. Include selenium-rich foods in your diet like seafood, legumes, nuts, and seeds.
Ginger
Ginger powder if consumed with warm water helps to boost the body’s metabolism. Even fresh ginger concoction helps in weight loss and manages blood sugar levels. It has a high thermogenic effect. Infused ginger water when consumed just before meals helps to burn more calories than you consume. Ginger helps to increase the satiation of the food and prevent overeating during meals. You can try adding lemon juice to ginger tea or add ginger to green tea for its benefits. Too much ginger might cause hyperacidity, thus do not consume more than 2 – 4 gms a day.
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End Note:
Eating a healthy diet is an art. Smartly selecting foods that lead to weight loss will help to avoid weight loss plateaus. Regular consumption of foods that increase our metabolism aids in weight loss and also maintains the target weight. This is how to boost metabolism, These top 10 foods boost metabolism for weight loss. Always remember to consult a professional before starting any new diet or changing your eating habits.
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