Have you gained weight recently? Do you feel lethargic and tired all the time? Well, this is because you have a slow metabolism. Unfortunately, when this happens, you gain weight. And no matter how much you exercise and less eat, you can not lose your sagging.
Then you must speed up your metabolism. How? Eat the right foods in the right amounts. Read on to find out what are the best foods that increase metabolism. Swipe up!
20 Food That Increase Metabolism To Lose Weight
#1. Green tea
Green tea remains the undisputed winner in the best category of natural weight loss. Green tea catechins (epigallocatechin gallate (EGCG), epicatechin (EC) and epigallocatechin (EGC)) are antioxidants. They help eliminate harmful oxygen radicals and prevent oxidative damage to cells, DNA and cellular functions. When you prepare green tea the right way, antioxidants help protect cells that function normally and maintain your metabolism.
Drink 3-4 cups of green tea a day to increase your metabolism, energy levels, and weight loss.
#2. Protein-rich foods
Protein-rich foods such as lean meat (chicken breast, fish, scallops, etc.), vegetables and beans, tofu, mushrooms, and soybeans are excellent for boosting metabolism. They keep their hunger under control and prevent them from consuming too much food, particularly junk food.
And when you eat less junk food, your body stops storing fat, reduces inflammation and stress, and supports cells in performing their functions.
Consume a source of protein in each meal to keep the metabolism active. You can also take protein powder if you do not consume enough protein (0.8 g of protein per kg of body weight/day) from whole foods.
Believe it or not, chili is excellent for losing weight. Why Scientists have discovered that they accelerate the metabolic rate, increase thermogenesis (heat generation in the body to melt fat) and improve energy expenditure.
The main phytonutrient for weight loss, capsaicin, increases the energy expenditure of fatty tissues and also helps regulate insulin levels.
#4. Fenugreek Seeds
If there is a magic ingredient that can speed up your metabolism and help you lose fat, it is fenugreek. The Journal of Biomedicine and Biotechnology published a study in obese rats with high-fat content.
A fenugreek seed extract has helped improve metabolism by decreasing body fat and increasing digestive enzymes, antioxidants, blood glucose levels, and insulin sensitivity.
You can add fenugreek seeds to curry or detox water and see excellent results in just a few weeks.
Speaking of healthy foods and broccoli that are not on the list? This simply cannot happen! And there is a good reason for that. This lush green vegetable, no matter how much you hate it, has numerous health benefits.
It is loaded with dietary fiber, vitamins, minerals, proteins, and numerous phytonutrients that help fight various types of cancer and metabolic syndromes. Scientists have discovered that broccoli extract can help reduce blood sugar levels and improve abnormal metabolism.
Eat peeled broccoli in salads or quinoa or prepare broccoli soup for dinner or lunch. You can also eat broccoli meatballs instead of chewing them.
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Staying hydrated is the key to good health. You should drink 3 liters of water a day. Increase the amount if you exercise regularly. Drinking adequate water will help eliminate toxins from the colon, improve intestinal health and decrease inflammation levels. German scientists discovered that drinking 500 ml of water increased the metabolic rate by 30% and energy expenditure by 100 kJ.
Drink a glass or two of water every hour. But do not overdo it and drink a lot of water, as this can lead to water poisoning.
#7. Yerba Mate Tea
The delicious yerba mate tea is another popular agent to promote metabolism and weight loss. The scientists found that consuming yerba mate 120 minutes before training improved satiety levels and increased energy levels, mood and metabolism.
Drink mate tea twice a day to start your metabolism and lose a few extra pounds.
Cinnamon is not just a spice used to improve the taste of cakes and pancakes. This unpretentious spice is a natural weight loss agent that works by increasing the metabolic rate. Research has shown that cinnamon helps increase insulin sensitivity, lowers blood pressure and blood sugar levels.
The best way to consume cinnamon is to buy Ceylon cinnamon powder and store it. Use this powder in teas, salads, and soups.
Lentils are a great source of vegetable protein. They are naturally loaded with fiber, minerals, and dietary vitamins. In fact, lentils can help protect you from various diseases such as obesity, diabetes, cardiovascular disease and cancers.
Proteins and dietary fiber keep hunger pangs away, improve digestion and eliminate toxins from the colon. Therefore, when your bowel health improves and hunger is reduced, your metabolism increases naturally.
Eat boiled lentils or lentil soup for lunch or dinner.
#10. Apple Cider Vinegar
Apple cider vinegar in the recent past has gained a lot of popularity as the most effective weight loss agent. It helps to increase the metabolism by balancing the internal pH, decreasing the serum concentration triglycerides and reduction of BMI.
All you have to do is mix a teaspoon of apple cider vinegar in a glass of water and drink it early in the morning. Buy or prepare apple cider vinegar at home and get all the health benefits it offers.
#11. Whole eggs
Many think that the yolks are the reason why their cholesterol levels are high. But here is the truth. Your cholesterol levels increase when you consume too many trans fats and unhealthy fats from various dietary sources, such as fried foods, delivery, pizza, hamburgers, cookies, soda, packaged fruit juices, etc.
The yolks are rich in water-soluble vitamins (B and C) and fat-soluble (A, E, D, K), necessary for growth and body function, including metabolism. Eggs are also rich in protein, which includes essential amino acids that help improve endurance and exercise performance.
Eating 1-2 whole eggs a day will be better than harm. So next time, think about the benefits you are missing before throwing the egg yolk.
Celery is touted as the best negative calorie food. This means that it burns more calories to digest and metabolize celery than the actual calories it contains.
When you consume celery, your cells need to work harder to break it, resulting in a peak in your metabolic rate. The scientists also discovered that celery extract had a hypolipidemic effect in albino laboratory mice.
Eat celery in soup, salad, smoothies or make it as a healthy snack.
Garlic is the queen of herbs, according to me. Not only does it improve the taste of any dish, but it also has many health benefits. Allicin is an active biocomposite found in garlic that helps fight many types of cancer, lowers blood pressure and protects against the common cold.
Research shows that garlic helps inhibit fat synthesis genes and increases thermogenesis. It also helps improve insulin sensitivity.
Add garlic to salad dressing, soup, grilled chicken/fish, sauteed mushrooms or lentils.
Apples are good for our health: we have all heard the saying a million times. And it’s true. Apples are rich in antioxidants, dietary fibers, and flavonoids that help reduce inflammation, improve metabolic rate, lower LDL (bad) cholesterol, fight cancer and improve lipid profile and insulin sensitivity.
Have an apple a day to lose weight quickly and naturally, without overloading the gym or depriving yourself of a good meal.
#15. Full-Fat Yogurt
Fat yogurt is what you should buy the next time you go to the supermarket. Low-fat milk and yogurt do not contain the essential nutrients and can make you hungry before high-fat milk/yogurt. Yogurt is a good source of good intestinal bacteria that help better digestion.
It also helps control appetite and regulates blood glucose levels. As a result, your cells will function at optimal levels, giving your metabolism the boost you need. Add yogurt to your breakfast bowl, smoothies, or salad dressings.
Coffee is an excellent drink to improve your metabolism. This dark, aromatic and mood-stimulating drink help to oxidize fat, increasing your body’s metabolic rate. In fact, scientists have discovered that caffeinated coffee works best in obese individuals. Decaffeinated coffee is not as effective.
Drink two cups of black coffee a day. But avoid it if you can’t tolerate caffeine.
Be it hot dogs, sandwiches or salads, mustard is a must! This tasty seasoning is a good source of healthy fats and helps increase metabolism by accelerating the breakdown of fats.
You can also buy mustard powder and add it to the curry. But don’t add too much, as this can make your food taste bitter.
#18. Goji berries and Strawberries
Goji berries and strawberries are loaded with nutrients that help balance the body’s pH, induce thermogenesis, release toxins and increase fat oxidation. Both fruits are considered the best foods for those who try to lose weight by increasing metabolism.
Add them to your breakfast, shakes or eat them as a snack. But do not overdo it and consume them too much, as this can lead to an increase in glucose levels.
#19. Citrus fruits
Has anyone told you to drink a glass of warm water with whole or half lemon juice? Those who do this regularly know that it has huge benefits for their overall health. Lime is a good source of vitamin C, a natural antioxidant that increases your immunity and activates basic cellular functions.
In fact, all citrus fruits such as lemon, kiwi, grapefruit, tangerine, clementine, and pineapple are good for increasing metabolism and eliminating fat.
Most of the herbs we use in food, such as coriander, oregano, rosemary, thyme, dill, and fennel, are loaded with antioxidants. Antioxidants help improve the metabolic rate by counteracting the harmful effects of oxygen-free radicals.
So, when it comes to adding many dried or fresh herbs to your food, don’t be shy. They add the perfect aroma that calms it and helps you lose weight again.
These are the 20 foods that stimulate the metabolism that you should include in your diet. But there are some other things you should do to lose weight. Here is a checklist.
Other things you should do to increase metabolism
- Drink 500 ml of water early in the morning.
- Or drink a glass of water-soaked in fenugreek or water with lemon juice early in the morning.
- Workout regularly.
- Take less stress.
- Do not starve. Eat every 2-3 hours.
- Eat healthy even when you eat out.
- Learn to say NO to foods that will delay you on your weight loss journey.
- Develop your social support by interacting with people with similar fitness goals.
- Sleeps 7 hours
- Do not eat late at night.
Well, it may seem difficult to follow all these steps at the beginning. But be persistent. Adopt healthy eating habits, include foods that speed up the metabolism in your diet and lead a healthy lifestyle. And the rest is up to you as you imagine in two weeks. Go ahead and stay focused. Cheer!