Foods That Increase Metabolism And Help You Loose Weight Fast

If you are on the journey to lose weight or maintain the right weight then you might be looking for foods that increase metabolism.

It is a fact that certain foods help in raising your metabolic rate slightly. This is the number of calories the body consumes.

Adding these foods to your diet can make losing body fat and preventing excess weight gain a little easier.

However, eating many of these foods doesn’t necessarily mean losing weight. Instead, it acts as a supplement to a balanced, moderately calorie-restricted diet to promote weight loss.

What is Metabolism?

Metabolism is the process by which the body converts food and drink into energy. During this process, calories from food and drink mix with oxygen to create the energy your body needs.

Even at rest, your body needs energy to do anything. These include breathing, pumping blood throughout the body, maintaining hormone levels, and cell growth and repair. The number of calories your body uses to do these things at rest, also known as your basal metabolic rate, is called your basal metabolic rate.

Foods that Increase Metabolism

High Protein Foods

High Protein Foods such as meat, fish, eggs, legumes, nuts and seeds prove to be helpful in increasing metabolism.

This is because your body has to spend more energy to digest them. This is called the thermic effect of food.

TEF refers to the amount of calories used by your body to digest, absorb, and process the nutrients in your food.

Studies show that protein-rich foods highly increase TEF. For example, it increases your metabolic rate by 15-30%, but 5-10% carbohydrates and 0-3% fat.

A high-protein diet also reduces the metabolic decline that often occurs during weight loss by helping the body maintain muscle mass.

 Mineral Rich Foods

This is because your body has to expend more energy to digest them. This is called the thermic effect of food.

TEF refers to the number of calories your body needs to digest, absorb, and process the nutrients in your food.

Studies show that protein-rich foods increase TEF the most. For example, it increases your metabolic rate by 15-30%, but 5-10% carbohydrates and 0-3% fat.

A high-protein diet also reduces the metabolic decline that often occurs during weight loss by helping the body maintain muscle mass.

Hot Peppers

Eating spicy food can prevent overeating. But there’s another reason to add pepperoni or jalapeno to your diet: they contain a compound called capsaicin, which boosts your metabolism. Capsaicin activates hormones, increases your heart rate, and encourages your body to burn calories faster. Nutritionists recommend adding a tablespoon of chopped chili pepper to your daily diet.

Green Tea 

Green tea is a great food that increases metabolism.Three to five cups of green tea a day can help keep fat at bay. This drink contains bioactive compounds such as caffeine and epigallocatechin gallate (or EGCG) that have been shown to significantly increase your metabolic rate. 4% more and burn an additional 70 calories.

Flax Seeds

Flaxseed is a seed that contains protein, vitamins and other important nutrients. Some people consider flaxseed to be a “functional food.” That means people eat it for its health benefits.

Flaxseed consumption boosts metabolism and may ameliorate metabolic syndrome, a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.

Ginger

Adding ginger to your diet raises your body temperature and metabolic rate, which can help control your appetite.

Spices have been found to help lower body weight and fasting blood sugar levels while increasing high-density lipoprotein (HDL) or “good” cholesterol.

Ginger also has anti-inflammatory properties, which can help reduce nausea during pregnancy and after chemotherapy.

Other Ways to Increase Metabolism

The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including age, diet, gender, height, and health.

There are several evidence-based strategies that can help boost your metabolism to support weight management and overall health.

Here are a few easy ways to boost your metabolism.

Stay Hydrated

People who stay hydrated instead of sugary drinks are often successful at losing weight and losing weight.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may temporarily boost your metabolism.

HIIT

High-intensity interval training (HIIT) involves bursts of fast, very intense activity.

If this type of exercise is safe, your metabolic rate will increase even after you’re done exercising, allowing you to burn more fat.

 Get a Sound Sleep

Lack of sleep is associated with a significantly increased risk of obesity.

This may be partially caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been associated with elevated blood sugar levels and insulin resistance, both of which increase her risk of developing type 2 diabetes.

The Bottom Line

Many foods such as green vegetables, chili peppers, and protein sources boost your metabolism and help you achieve or maintain a healthy weight.

For best results, eat these foods as part of a balanced diet.

Other lifestyle changes that improve metabolic health include drinking plenty of water, getting enough sleep, and exercising.