Posted June 12, 2013 by Strensa in Health
 
 

7 foods that boost your metabolism

Broccoli
Broccoli

If weight loss and building lean muscle mass are your primary fitness goals, it pays to take an interest in your metabolic rate. While one’s metabolic rate is determined to a degree by genetics, it is certainly possible to speed up your metabolism through regular exercise, especially High Intensity Interval Training (HIIT), as well as making the correct dietary decisions.

However clean, or otherwise, your diet is, certain foods are predisposed to increasing your body’s metabolic rate. Here we discuss 7 of the most effective foods for boosting your metabolism, which will help you on your way to creating the leaner body that you’ve always wanted.

1. Green tea

While the caffeine in green tea speeds up your metabolism by accelerating your heart rate, it is the drink’s high concentration of epigallocatechin gallate (EGCG), a catechin, sending signals to the brain through the central nervous system, which causes an elevation in the body’s metabolic function.

Research published in the American Journal of Clinical Nutrition indicates that green tea, when sipped regularly throughout the day, can lead to a 43% increase in the number of calories burned in a single day.

2. Broccoli

Broccoli is a food that is rich in calcium and vitamin C. The two nutrients work together in the body to increase the speed of your metabolism, with calcium providing the natural boost, while vitamin C increases the absorption rate of the calcium.

3. Oatmeal

There are various schools of thought when it comes to making the decision regarding what to eat for breakfast. Some diets, such as the Paleo and slow carb diet, recommend protein, but, if you’re intent on eating carbohydrates for breakfast, oatmeal is by far your best option.

Oatmeal is extremely rich in soluble fibre, which requires a great deal of energy, and thus calories, to break down, raising the speed of your metabolism by up to 10%. In addition to the calorie burning effect, high fibre foods also prolong your feeling of fullness, which discourages snacking.

4. Beans

The high protein and fibre content of beans both contrive to speed up the body’s metabolism in different ways. Protein promotes muscle building and studies show that 1 pound of muscle burns 10-12 calories per day, which certainly mounts up over a year. In addition, the fibre in beans means that your body takes a long time to break beans down, resulting in an increase in the body’s metabolic rate.

5. Spices

It’s no secret that spices increase the body’s metabolic rate, but you may just be surprised to find out how significant the increase is. Indeed, an Oxford University study indicates that the addition of just 3 grams of chilli peppers to your meal could increase your metabolic rate by up to 20% in the 30 minutes after eating.

While cayenne, jalapeño and chilli peppers cause you to burn more calories by increasing your body’s temperature, cinnamon improves the efficiency of the body’s circulatory system and increases its insulin sensitivity, thus helping to promote an increase in your metabolic rate.

6. Tuna

Fish is an excellent source of protein for the body, but it is Tuna’s high levels of omega-3 fatty acids that set it apart from the crowd as an effective metabolism booster. Studies indicate that omega-3 rich foods increase the rate at which the body metabolises carbohydrates and fats, while the fatty acids also stimulate leptin production, making you feel fuller for longer.

7. Blueberries

Oxidation of the cells can discourage muscle growth and weight gain, among other symptoms, but the consumption of blueberries, a foodstuff that is rich in antioxidants, is a sure fire way to discourage cell oxidation and speed up the body’s metabolic rate.

Beyond metabolism boosting foods

When it comes to increasing the speed of your metabolism, there is no substitute for exercise and a healthy diet. While these foodstuffs are by no means a quick fix for weight loss, incorporating them into your diet, and accompanying fitness regime, will certainly help to greatly lower your body fat percentage, over the long term.


Strensa