If you’ve been looking for a natural way to boost your metabolism, you’re in luck. The foods you choose to consume can have a significant impact on how efficiently your body functions. Some foods aid digestion, while others keep you satiated for longer periods. There are even foods that help in muscle building and repair. And, importantly, certain foods can regulate blood sugar levels, which play a role in fat storage. In this article, we’ve compiled a list of metabolism-boosting foods that can give your health and fitness journey a well-deserved kickstart.
Protein-Rich Foods: Foods high in protein, such as meat, eggs, fish, legumes, and tofu, are metabolic powerhouses. This is due to the thermic effect of food, which means that different foods require varying amounts of energy to digest. Protein can increase your metabolism by an impressive 15% to 30%. In comparison, carbohydrates boost it by 5% to 10%, and fats by 0% to 3%. Protein also aids in preserving muscle mass during weight loss, which helps maintain a robust metabolism.
Legumes: Legumes like lentils, black beans, and kidney beans offer not only plant-based protein but also resistant starch. Resistant starch is a type of fiber that your body cannot digest, making it beneficial for your metabolism. It stabilizes blood sugar levels and improves insulin sensitivity, both of which are essential for effective fat storage management.
Coffee and Tea: Caffeine found in coffee can temporarily increase your metabolism by up to 11% for about two hours. Green tea, rich in antioxidants and catechins, has been shown to elevate metabolism by 3% to 4% and even up to 8% over a 24-hour period. A cup of tea or coffee can not only be a delightful pick-me-up but also a metabolism booster.
Ginger: Adding ginger to your diet can raise your metabolism and reduce hunger. A study found that consuming two grams of ginger powder mixed with hot water after breakfast led to an extra 43 calories burned, and participants reported feeling less hungry for the next three hours.
Apple Cider Vinegar: Studies in mice have shown that apple cider vinegar promotes the production of an enzyme called AMPK. This enzyme reduces fat storage rates and increases fat burning. Consider mixing ginger and 1-2 tablespoons of organic unfiltered apple cider vinegar in hot water for a refreshing morning metabolism-boosting drink.
Water: Drinking two cups of cold water can temporarily boost metabolism by as much as 30% for up to 40 minutes after consumption. This increase in metabolism is attributed to the energy expended in warming up the water to body temperature.
Chili Peppers: The component responsible for the “heat” in chili peppers is capsaicinoids. Several studies have examined capsaicinoid supplements and their effect on metabolism. You can achieve similar benefits by incorporating spicy peppers into your meals. Try adding them to chili recipes with black beans and ground turkey for a metabolism-boosting culinary delight.
While none of these foods will miraculously make your body burn hundreds of extra calories daily, incorporating them into your diet can lead to surprising and consistent changes in your metabolism over time. Remember, small, consistent changes can have a profound impact on your daily calorie expenditure and overall health. So, why wait? Start incorporating these metabolism-boosting foods into your diet today for a healthier, more energized you.
Committed to your Success,
Keith, Michelle & More Team
REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
https://www.ncbi.nlm.nih.gov/pubmed/23446962
https://www.ncbi.nlm.nih.gov/pubmed/2912010
https://www.ncbi.nlm.nih.gov/pubmed/16630552
https://www.ncbi.nlm.nih.gov/pubmed/14671205
https://www.healthline.com/nutrition/resistant-starch-101
https://www.healthline.com/nutrition/green-tea-and-weight-loss
https://www.menshealth.com/health/a19529482/why-spicy-foods-boost-your-metabolism