Genetics may play a role in your metabolism rate, but there are metabolism boosting foods you can add to your diet to boost your metabolism. Increase metabolism and you’ll burn calories and fat quicker which can help with weight loss. According to Jonny Bowden, PhD who wrote The 150 Healthiest Foods on Earth, some hormones rev up metabolism and some slow it down and the body uses food to produce these hormones. Eating certain foods can produce hormones that will increase metabolism. Take a look at some foods that can help boost metabolism.
Yellow peppers are rich in vitamin C which a significant number of Americans are deficient in and according to Carol Johnston, PhD, RD, the associate director of the School of Nutrition and Health Promotion at Arizona State University, is needed to produce carnitine that increases metabolism and helps muscles produce energy from fat. Another variety of peppers that can help increase metabolism is chili peppers that have capsaicin as well as having vitamin C. The capsaicin is what makes the pepper hot and spicy and can increase the temperature of your body which in turn increases metabolism.
Lignans, a plant chemical found in foods such as sesame seeds, can boost metabolism by revving up the liver enzymes that break down fat. According to Christine Gerbstadt, MD, RD, sesame seeds also have protein and essential fatty acids that can both boost metabolism.
Metabolism Boosting Drinks
Not only are there certain foods that can boost metabolism, but certain drinks can too. Water is one of the best because any amount of dehydration slows metabolism and drinking cold water makes your body work on increasing the water’s temperature to the body temperature. One study reported people drinking between 8 and 12 glasses of water daily showed higher metabolism than those drinking just 4 glasses. Green tea has the phytonutrient EGCG (epigallocatechin gallate) which increases the production of the hormone that makes you feel full. It can help the body avoid storing fat as well as boost metabolism. Caffeinated coffee is another beverage that can help boost metabolism. One study in Physiology & Behavior reported an increase in metabolism that was 16% more than shown by those drinking decaffeinated coffee.
Dark chocolate with a minimum of 70% cocoa can decrease cortisol, the stress hormone. Stress is a condition that slows metabolism down and the caffeine and theobromine found in chocolate can help speed it up. A study in Archives of Internal Medicine reported those eating moderate amounts of chocolate on a regular basis weighed less than those who didn’t eat chocolate. One and a half ounces is a good amount to sweeten your day and increase metabolism.
Eating lean protein foods helps in muscle gain and muscle burns more calories than fat because it takes more energy. Lean meats are a good source of not only protein, but also iron and a lack of iron can slow metabolism down. A cup of lentils can give you 35% of the iron you need daily as well as protein and fiber. Beans are another good source of lean protein and of fiber and since they have resistant starch, as many as half the calories from them aren’t absorbed. Egg whites have an amino acid that according to David Grotto, RDN, a Chicago nutritionist, rev up metabolism as well as have protein and vitamin D.
Soluble fiber makes you feel fuller, helps lower cholesterol, keeps fat from being absorbed, makes the body work harder to break down, and boosts metabolism. Chia seeds, whole grains and crimini mushrooms are all rich fiber foods. Some of the foods with the highest amounts of fiber are artichokes, split peas, lentils, black beans, raspberries and barley.
Supplement Your Diet
Omega-3 fatty acids help keep blood sugar levels stable and help regulate metabolism. AFA bluegreen algae is high in omega-3 fatty acids as well as being a protein source which can help with muscle building. You can also help boost metabolism by adding more enzymes to your diet between and at meals. This also helps your body get the most nutrition it can out of the foods you eat. Probiotics help your body process and digest the foods you eat and move them through the digestive system. This combination of supplements can help you get those metabolism nutrients talked about in this article when you don’t have the time to get them from foods. A convenient way to get bluegreen algae, probiotics and enzymes all together is with these daily packets. Another supplement we find useful for supporting the body’s energy production on a cellular level is this alage and ubiquinol supplement loaded with antioxidant properties. It gives you a combination of pure ubiquinol, reishi and oyster mushrooms, polyphenols from olives, and wild AFA bluegreen algae.
Don’t settle for a slow metabolism that leaves you counting every calorie you eat. Add some metabolism boosting foods to your diet and take control of your weight, metabolism, and your health.
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