9 Foods to increase metabolism

Being a smoker even my belly came out which was a matter of concern for me. Henceforth, I searched about food to increase metabolism. I did research on metabolism, what it is, how does it work, does it help in weight reduction and after all the research here it is for you.

Well, the question to the main answer that which all food help to increase metabolism, those are as follow:-

  • Apple cider vinegar
  • Coffee
  • Tea
  • Eggs
  • Flax seeds
  • Chilli pepper and ginger
  • Dark, leafy vegetables
  • Avocado
  • Tempeh
  • Beans
  • Brocolli, all of them help in increasing metabolism

Now, let’s dig some deeper and see how all this actually works. And there something which we can do apart from eating as well to maintain or increase metabolism.

improve metabolism

Metabolism and its functionality

Metabolism in lay man’s language is the process in which series of chemical reactions take place within our body in order to keep cells and organisms in the living state. It has further 2 parts Catabolism and Anabolism.

Well, this is something which is running inside our body then why the population is concerned about fast metabolism?

Advantages of fast metabolism are:-

  • Whatever you eat and consume gets easily digested, the calories get consumed by the body easily which is good. In short, eat whatever you want still you won’t gain weight.
  • If whatever we eat gets absorbed by the body then there are no chances of fat accumulation which further leads to obesity.
  • If the system is running in the right manner then it will flush out the toxins and garbage in the body from time to time.
  • Fast metabolism eliminates senescent cells (cells found usually in the skin which are a bit complex and large which takes a lot of time to divide, up to 6 weeks), and replace them with non-senescent cells.

As we all know that thing till the time is at a good pace they work for us in a positive and healthy way and the moment the pace increases up to an excess level then it harms us. Similarly in this case.

Way too fast metabolism might lead to accelerated aging which of course no one wants. Henceforth till the time it is in the healthy bracket it is great.

Essential vitamins and mineralsEssential acids (Proteins)
Calcium, Vitamin A
B2 (riboflavin)
Niacin or nicotinic acid
Pantothenic Acid
Lysine
Phosphorus and IodineTryptophan
Iron and FluorineMethionine
Sodium and MagnesiumLeucine
Potassium and ZincIsoleucine
Chloride ions and ManganesePhenylalanine
Copper and CobaltValine and Threonine
Essential vitamins, minerals and acids for healthy metabolism

Food to increase metabolism

Food which might accelerate your metabolism rate are as follows:-

Apple cider vinegar

Many animal studies have shown that vinegar helps in increasing the amount of fat burned for energy. Vinegar increases the number of AMPK enzymes in the body which promotes fat burning rather than fat storage.

Many researchers have claimed that it boosts the metabolism in humans as well. It slows down stomach emptying and enhances the feeling of fullness.

Note- If you give it a try, be careful and do not exceed the limit of 30ml a day.

Coffee

Coffee is one of the best consumable item which help mobilize fats from fat tissues and increase metabolism.

The caffeine present in the coffee helps to increase the metabolism by up to 11%. Few researchers say that people who intake 270mg/day of caffeine intake burn 100calories extra in comparison to people who do not consume.

Components in coffee which might enhance your metabolism:-

  • Caffeine- The main component
  • Theobromine- The main stimulant in cocoa
  • Theophylline- This stimulant is present in both cocoa and coffee both. It is also used to treat asthma.
  • Chlorogenic acid– Main biologically active compound in coffee.

Note- The results may vary person to person.

Tea

According to researchers the combination of caffeine and catechins which is present in tea helps in improving metabolism. In some cases, it may increase the metabolism up to 10%, which would be approx. 100 calories extra.

Best teas to help you through the process:-

  • Green Tea
  • Oolong Tea
  • Yerba Maté
  • Goji Tea
  • Cola Nut Tea

Note- The results may vary person to person

Eggs

It is recommended to have protein-rich food as they are the best option to boost metabolism. Protein is one of the most effective nutrients for increasing metabolism rate as our body requires more energy to digest it than it does for fats and carbohydrates.

Each large boiled egg contains 6.30 grams of protein approximately. People who get 29% of their daily energy from protein had a higher metabolism than people who get 11% of energy from protein.

Flax seeds

Flax seeds is a package of proteins, vitamins and other nutrients. There are many health benefits of flex seeds like:-

  • Omega-3 fats rich
  • Rich in dietary fibers
  • It May help in bringing down the blood pressure
  • Full of nutrients
  • Great source of Lignans

It helps you from diseases like:-

  • Arthritis
  • Cardiovascular diseases
  • Cancer
  • Diabetes A
  • Autoimmune diseases
  • Neurological disorders and many.

As it has soo many benefits people have it every day. Flax seeds might boost your metabolism and improve metabolic syndrome, which leads to diabetes, obesity and cardiovascular diseases.

Chilli pepper

Spicy food can give your metabolism a kick as chili pepper have a component called Capsaicin which helps in burning more calories than usual. Capsaicin can help you increase the calories burn by 50/per day, 10 additional calories per meal. If we accumulate the weight loss it would be somewhere around 0.5kg in 6.5 years.

Well, the majority of the population can not tolerate these spices up to a level where they start showing results. Moreover, Capsaicin has an appetite-reducing property. Consuming 2mg of Capsaicin prior to a meal reduces the no. of calories consumed.

Ginger

Adding ginger to the meal might help in increasing the body temperature enhancing the metabolic rate. It also has a property like chili peppers which helps in controlling the appetite and decreases inflammation.

Obesity can bring on oxidative stress (caused by damage from free radicals in the body)and inflammation. Ginger’s antioxidant property helps to fight oxidative stress and counters inflammation.

Leafy green vegetables

All the leafy green vegetables like kale, spinach helps in improving the metabolic rate as iron in the green vegetables promotes proper functioning of the thyroid gland which regulates your metabolism.

A diet too low in iron, zinc, and selenium may reduce the ability of your thyroid gland to secret a sufficient amount of hormones to keep your metabolism fast. In order to increase the body’s absorption capability try to pair iron-rich foods with vitamin-C like lemon, tomatoes and etc.

Avocado

Avocado being an anti-inflammatory food might effect many things within body including metabolism.

If you are focusing on reducing few pounds then for your information let me tell you, 1 quarter avocado contains 80calories & 8grams of fat. Well, few researchers have said that including half an avocado in your meal may help you satisfy your hunger reducing your will/desire to eat.

improve metabolism

What else contributes to metabolic rate?

Apart from vitamins, minerals, fats, and proteins, there are few more thing which effect the metabolic rate. Those are as follows:-

  • Body size and muscle mass– The bigger body size you have, the greater your mass muscle is the more you’ll burn calories.
  • Age– The older you get the slower will be your metabolism, the biggest reason why people tend to gain weight with age. As we get older we tend to lose muscle and gain fat leading to an increase in weight as people with greater muscle mass burn more calories.
  • Cold Environment– In cold temperature in order to maintain the body temperature so that it does not fall, the body has to burn more calories.
  • Physical activities– The more intense workout you do the more calories you’ll burn. Moreover, it will speed up the process. You should aim to exercise at least 150mins (aerobics) in a week.
  • Hormone disorders– Disorders like hypothyroidism slow down the metabolic rate, resulting in weight gain.
  • Gender– Men usually have faster metabolism as they have more muscle mass and less body fat than women.

If you are obese and still thinking that then why am I unable to burn fat as bigger body size burn more calories and have faster metabolism the rest of the people. In this case, the reason could be that you are consuming more than you are burning calories. Henceforth, note down the calories you are consuming on daily basis, try to bring them down, and focus on burning more calories.

Metabolic Adaption

Metabolic adaption also known as starvation mode may also contribute to your obesity. Our brain is concerned about our body as it does not want us. It is the brain’s natural mechanism to protect us from starvation reason being it is also known as starvation mode.

Therefore, the moment our body starts dropping weight it starts conserving energy. In response to the weight, the lost body turns on the “starvation mode” to avoid long-term calorie drop.

Our body starts conserving energy by slowing down our metabolism and making us lazy, increase our hunger and make us crave food. This would make you feel that you have almost stopped dropping weight after soo much effort making you drop the diet.

Why I gained weight after I stopped dieting?

Diets which focus on reducing weight by breaking the body mass slows down your metabolism. Such diets use muscle mass as the source of medium for producing energy to carry out day to day activity.

As post dieting with reduced body weight, we would have reduced body mass because of which we would have slower metabolism will make it a lot easier to gain the weight which we have lost.

Conclusion

Having these 9 food will help you in accelerating your metabolic rate. An individual should have a healthy metabolic rate. If you already have at healthy stage then you might ignore because excess of everything bad, there is a high posibility that rather than improving your health that might effect it.