5 Ways to Boost your Metabolism Part 1 : Nutrition
If you’re trying to lose or keep weight off, you might be looking for foods that boost your metabolism. Certain foods can play their part in slightly increasing your metabolic rate. If losing body fat or preventing excess weight gain is your goal, including these foods in your diet may help. However, eating more of these foods does not guarantee weight loss. But, by following a well-balanced, moderately calorie-restricted diet they can achieve weight loss.
- Protein-rich foods:
Protein-rich foods such as nuts, legumes, tofu, beans, peas, and seeds may help in boosting your metabolism. This is because they require more energy from your body to digest. The TEF is the number of calories required by your body to perform activities like digesting, absorbing, and processing the nutrients in your food. Findings from research have shown that protein-rich foods boost TEF the most. Whey, for example, increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Protein-rich diets also help your body retain muscle mass, which reduces the drop in metabolism that is common during weight loss. Also, protein makes your stomach feel fuller for longer. However, if you are a vegan, finding the right source of protein can be quite hectic. In such a case you can go for plant protein powder.
- Mineral Rich food:
Iron and selenium are minerals that play distinct but equally important roles in the proper functioning of your body. They do, however, share one feature. They’re both required for the thyroid gland, which regulates your metabolism, to function properly. According to research, a diet deficient in iron or selenium may impair your thyroid’s ability to produce adequate amounts of hormones, potentially slowing your metabolism. Include selenium- and iron-rich foods like green leaf vegetables, dried fruits, legumes, nuts, and seeds in your daily diet to help your thyroid function optimally. You can consider vegan protein supplements for your mineral fix if you are a vegan.
- Chilli peppers:
Capsaicin, a chemical found in chilli peppers, may improve your metabolism by increasing the rate at which your body burns calories slightly. Capsaicin from supplements or peppers may help your body burn up to 50 more calories per day. Some studies report comparable benefits with daily doses as low as 9–10 mg. This is the same as one jalapeno pepper. Capsaicin may also have appetite suppressant properties. According to a review of nearly 200 studies, taking at least 2 mg of capsaicin directly before each meal appears to reduce calorie consumption, particularly from carbs. Similarly, including cayenne pepper in your meal may boost the amount of fat your body burns for energy, especially after a high-fat meal. However, this effect may only limited to people who are not used to consuming spicy foods.
Caffeine that is found in coffee helps in increasing the metabolic rate. Several studies have found that people who consume at least 270 mg of caffeine per day, or about 3 cups of coffee, burn up to 100 calories more per day. Caffeine may also help your body burn fat for energy, and it appears to be especially effective at improving workout performance. However, the effects vary from person to person, depending on factors such as body weight and age.
Tea contains catechins, which are antioxidants that may work in tandem with caffeine to boost metabolic rate. Both oolong and matcha green tea, in particular, may increase fat oxidation and help you burn extra calories when combined with an exercise regimen. Moreover, oolong and green teas may assist your body in more effectively using stored fat for energy, potentially increasing your fat-burning ability by up to 17 percent. However, as with coffee, the effects may vary from person to person.
When it comes to boosting metabolism all the above foods play a huge role. It is also important that we don’t discount the role played by vegan protein powder in boosting metabolism. For someone looking for one of the best plant-based protein powders in India, they can check out Origin Nutrition’s plant-based protein powders.