Food plays an important role in your metabolism. If you are looking to lose weight, certain foods help you speed up your metabolism.
Although they are very beneficial, combining them with physical activity and a reduced-calorie diet to lose weight is essential.
Below you will find a list of the best foods to boost metabolism.
1. Protein-rich foods
Protein-rich foods such as eggs, meat, fish, and legumes help speed up metabolism because the body needs to employ calories to digest them.
According to studies, foods rich in proteins increase the metabolic rate by 15-30%.
Not only that, but protein-rich foods help increase muscle mass.
Finally, the proteins help to prolong the feeling of satiety, so it prevents us from snacking.
2. Mineral-rich foods
Some minerals such as selenium and iron promote the proper functioning of the thyroid gland, which is responsible for controlling the metabolic process.
Thus, to improve the functioning of the thyroid gland, it is recommended to consume foods rich in minerals such as nuts, seeds, meat, seafood, and legumes.
3. Chili peppers
Chili peppers contain a chemical called capsaicin that helps boost your metabolism.
A report based on 20 studies explained that capsaicin helps burn 50 extra calories per day.
Some studies have shown a similar effect when consuming a dose of only 9-10 mg per day.
A study carried out on more than 200 people showed that the consumption of 2 mg of chili peppers after meals helps to reduce the intake of calories (mainly carbohydrates).
Finally, a study showed that adding cayenne pepper to food can help burn more calories in less time.
4. Coffee
According to a study, consuming 3 cups of coffee per day helps you burn 100 extra calories.
In addition, it helps to have more energy to perform physical activity.
However, it is essential to note that results vary from person to person. Weight and age affect its effects.
5. Tea
It contains compounds called catechins that help boost your metabolism.
According to studies, both oolong and matcha green tea increase fat oxidation and help you lose weight.
In addition, both teas help utilize stored fat in the body, increasing fat burning by 17%.
6. Legumes and beans
Legumes and beans provide us with a large amount of protein beneficial for weight loss because their digestion causes the burning of calories.
In addition, legumes provide us with fibers, which restore the balance of the intestinal flora.
It is essential because these friendly bacteria produce short-chain fatty acids that help utilize stored fat more effectively while regulating blood sugar levels.
7. Ginger
According to a study, dissolving 2 grams of ginger powder in hot water and drinking it with meals helps burn 43 more calories than consuming water alone.
Also, this drink serves to prolong the feeling of satiety.
On the other hand, a study reported that consuming 40 mg extract of grains of paradise (a spice of the ginger family) helps burn 48 extra calories.
8. Cacao
In a study conducted on rodents, researchers found that cocoa and cocoa extract consumption helps promote genes that stimulate fat burning.
What is more, a study explained that the consumption of cocoa could help prevent the action of enzymes that are responsible for breaking down carbohydrates and fats.
If you want to incorporate cocoa into your diet, the raw versions are recommended as fat and calories are added to processed cocoa.
9. Apple cider vinegar
Apple cider vinegar is beneficial in speeding up metabolism. In fact, animal-based studies have shown that it helps burn fat.
Furthermore, apple cider vinegar helps you lose weight because it slows the stomach emptying and prolongs the feeling of fullness.
It is best to consume between 1 and 2 tablespoons of apple cider vinegar diluted in 1 cup of water. Excessive consumption can lead to tooth erosion and digestive tract problems.
10. Medium chain triglyceride (MCT) oil
According to research, MCT oil can help raise the metabolic rate. In addition, once it is in the liver, it is converted directly into energy, which reduces the risk of fat accumulation.
In addition, this oil helps the production of the satiety hormone (ghrelin), which reduces calorie intake.
11. Water
Various studies have shown that drinking water speeds up metabolism by 24-30%.
The increase in metabolism happens because the body needs to burn calories to heat the water towards body temperature.
12. Seaweed
Seaweed contains a mineral called iodine that improves the functioning of the thyroid gland.
Consuming seaweed often helps to have the necessary iodine levels to keep the metabolic process working correctly.
Also, some brown seaweed contains a compound called fucoxanthin that increases the metabolic rate.
