When we talk about how to boost metabolism then it is important to know that there are certain foods that help in fat loss by stimulating metabolism. Though all types of food stimulate metabolism some of them work better by reducing appetite and leading to the reduction of body fat.
Role of food in fat burning and metabolism
Protein based food
Some of the fat-burning and metabolism-stimulating foods include eggs, nuts, and oily fish. But the role of proteins in boosting metabolism is especially very important as it requires a large number of calories to digest them compared to other food. Protein also helps the body to build fat-burning lean muscle tissue.
caffeine-based food
Some caffeine-based beverages have appetite-suppressing effects and the ability to increase energy for physical activity. They boost thermogenesis inside the body by producing heat during digestion. Thermogenesis uses up energy, which means it contributes to a higher metabolic rate. It’s highest when eating high-protein foods.
Vitamins and minerals in food
Essential vitamins and minerals as well as foods high in B vitamins, iron and electrolytes, are important for supporting metabolism, energy, endurance and mental health. Lots of fresh fruits and vegetables are all we need to reboot our metabolism.
Food that boosts metabolism
Coffee
Coffee is a joy for many coffee lovers and its added advantages make it a great beverage. For some, it is good as a pre-workout as well as a post-workout drink due to the instant dose of energy that it provides. Besides, it helps accelerate the metabolic rate and leads to the burning of stubborn fat.
Caffeine present in coffee increases lipase, an enzyme known for breaking down fat during digestion. It also promotes weight loss by boosting metabolism and aiding appetite control. But a controlled consumption of coffee is required as it may interfere with sleep in a few people. Lack of sleep can be a factor in weight gain.
You can have black coffee or green coffee or you may add some milk to it but stick to a maximum of 2-3
cups a day to avoid digestive trouble and other after-effects of having too
much caffeine. The benefits of coffee will obviously get doubled if you drink your coffee without any
sweeteners.
Green tea
Green tea is rich in antioxidants and caffeine that stimulate fat burning through faster metabolism. Green tea has a flavonoid (natural phenolic compound, beneficial for health) called catechin, which is an antioxidant. Research suggests that both catechin and caffeine can speed up metabolism. Green tea can boost metabolism and help people burn 3–4% more calories and reduction of abdominal fat.
The best time to drink green tea is in the morning or afternoon 1 to 2 hours after meals, so it does not interrupt your sleep routine. Often lack of sleep can cause increased anxiety and restlessness, so it is best to avoid green tea during the evening.
Green peas
For vegetarians and vegans, plant-based protein-rich meals can be a useful way to help in increasing metabolism and weight loss. Green peas can be a beneficial source of protein. Peas are rich in several B vitamins important for energy metabolism and growth.
Peas contain complex carbohydrates, which are a good source of energy and are also high in protein which keeps you fuller for longer and boosts your metabolism.
Green peas can aid both weight loss and weight gain. Since green peas are rich in protein, vitamins, and dietary fibre, they can promote weight loss. But consuming excess green peas can also cause weight gain.
Oats
Starting your morning with a bowl of oatmeal can be super recharging. This superfood is rich in fat-soluble fibre and requires a lot of calories to break down. Eating oatmeal can also help decrease your cholesterol levels and reduce your risk of heart disease.
It has positive effects on hyperglycemia (high blood glucose), lowering blood lipid levels and reducing weight. The fibre content of oatmeal makes your tummy full easily and can help with eating fewer calories throughout the day while managing your weight by increasing your metabolism.
Sweet potatoes
Sweet potatoes are high in fibre which can help you lose weight by making you feel fuller for longer. The low carbohydrate content of sweet potatoes combined with high levels of fibre helps your body stay at a healthy weight and keeps your metabolism functioning properly.
Sweet potatoes are an excellent source of beta-carotene, vitamin C, vitamin B5, B6 and potassium. Sweet Potatoes' calorie count is 145 kcal per 100 grams which makes them a suitable choice for weight loss. Enriched with dietary fibres, they are low in calories and are great for a healthy diet.
Eggs
Eggs may help boost your metabolism as your body can easily use the protein in eggs for maintenance and metabolism. A high-protein diet boosts metabolism by up to 80–100 calories a day. Proteins can be more satisfying than fats and carbohydrates as they keep you from feeling hungry for longer. So, eating a high-protein diet is one strategy for losing weight.
Eating eggs will not magically help you lose weight, but contribute to your weight loss success. Adding eggs to your diet may be one of the easiest things to do if you're trying to lose weight. They can make you feel more full and help you eat fewer calories throughout the day. Besides, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.
Fatty fish
Fatty fish like tuna and salmon are rich in omega-3 fatty acids and are a low-calorie source of non-vegetarian protein. This protein-rich food can help you feel full, stimulate metabolism and help in weight loss. Your body burns slightly more calories digesting protein than fat and carbohydrates.
The omega-3 fatty acids in fish can help prevent
obesity. Fish is filled with omega-3 fatty acids and vitamins such as D
and B2 (riboflavin). Fish is also rich in calcium and phosphorus and is a great source
of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Greek yoghurt
Yoghurt is one of the most common dairy products due to its creamy taste. Greek yoghurt
is now becoming more popular than traditional yoghurt thanks to its rich
flavour and thick texture.
Greek yoghurt is prepared by straining to remove extra liquid and whey. The
result is a thick and dense yoghurt with high protein and probiotics. T
Better metabolism is required for healthy and energetic life which is free from any lifestyle problems. When a person adds metabolism-stimulating food to the diet, they can burn fat and lose weight over time. This will help them stay away from various other lifestyle diseases like hypertension and diabetes.
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