The internet has millions of pages that tells you what to consume for an easy metabolism. Most of these are true but remember that there is no any ‘magic-pill’ that can make you healthy in a click of a second. What it needs is your self care, determination and effort in achieving this end.
As you get older, though, it’s quite natural for various body systems to begin slowing down, including your metabolism. Unfortunately, this can result in weight gain and excess fat, which none of us want! These are some food that can speed up your metabolism at the same time, saves you from excess fat.
It takes a lot more work to digest protein than it does to digest carbohydrates or fat. Because of that, experts recommend eating fresh, lean meats such as poultry and fish. The digestion process requires a lot of energy, so you’re burning calories in order to break them down. Studies have shown that protein can increase your post-meal calorie burn by as much as 35%.
What’s more, protein is required for building muscle mass. The more muscle you have, the faster your metabolism. Hence, aim to include some protein in every meal and snack throughout the day.
Beans and pulses are an excellent source of plant-based protein. They’re also rich in fiber, both soluble and insoluble. Your body uses up a lot of energy when it breaks down the fiber and protein, and that keeps your metabolism in good working order.
The high fiber content of beans also helps to keep your blood sugar levels steady and prevent those mid-afternoon sugar cravings.
Furthermore, legumes provide iron, zinc, and selenium. These are minerals that your thyroid needs to produce sufficient amounts of hormones. Without them, your metabolism can slow down or become impaired.
Nuts are another great source of protein and fiber. Research has shown that people who eat nuts regularly tend to have a lower risk of insulin resistance and smaller waist sizes than those who don’t eat them. When you have lower insulin resistance, your body is less likely to store fat or develop type 2 diabetes.
Again, nuts take longer to break down, which makes them more satisfying and better for your metabolism. Most importantly, research has even found that nuts can ramp up your metabolism.
Whole grains are a complex carbohydrate that consists of a longer series of sugars. It entails that your body takes longer to break them down, so your metabolism is burning steadily for a longer period. Researchers have found that consuming whole grains increases your post-meal energy expenditure by up to 50% more than eating processed foods.
Foods with complex carbohydrates typically have more nutrients, particularly B vitamins. They play a major part in converting the food you eat into energy, which is the essence of your metabolic function. Specifically, vitamin B12 is often associated with weight loss because it boosts metabolism and provides long-lasting energy.
Fermented foods such as yogurt, kefir, kimchi, and sauerkraut help to increase the number of good bacteria in your gut. These bacteria are largely responsible for digesting food in your intestines and facilitating the uptake of nutrients.
It’s been suggested that probiotics change the way the body metabolizes bile acids. These acids are made by the liver and their primary function is to break down fats in the upper gut. If probiotics can influence how bile acids are metabolized, they may change how much fat your body can absorb from food.
Caffeine is a powerful stimulant known for helping you to “wake up” and boosting your metabolism. It works by blocking a neurotransmitter called adenosine, which causes other neurotransmitters to release more dopamine and norepinephrine.
This helps you feel more alert and energized, which in turn can allow you to exercise longer. Remember, however, that drinking too much caffeine can also trigger a chronic stress response and leave you feeling burnt out, so you should take it in small doses.