In our fast-moving world, sometimes we don’t have time to look up ourselves and check on ourselves to see if we are okay. Sometimes we fail in our daily schedule. This will have a great impact on our health and body condition. Due to heavy work, sometimes people don’t get time for any physical activities, having good metabolism boosting food and also they don’t get time to take enough rest. Furthermore, this will affect our later years leading to several unforeseen consequences. In this article, we are going to explore how to increase, improve & boost the metabolism in your body and also see some important foods that increase metabolism.
What is Metabolism?
Metabolism is a biochemical process happening in your body, in which food (Both solid & liquid) will get converted into energy. Moreover, it plays a vital major role in your body where this food will combine with oxygen. This results in getting sufficient energy for body function. Weight gaining or weight losing is directly linked with the metabolism. In general, if the body is in a rest state, still your body needs energy for body functions like growing, breathing, blood circulation, the function of the cells (Growth, cell division, repair), balancing hormone levels in the body, tissues growth, etc. The number of calories in the body which used to carry out these basic functions is called a basal metabolic rate.
Foods that increase Metabolism
Protein-rich Foods to Increase Metabolism
Consuming protein-rich foods will help to increase and improve metabolism. Some of the metabolism boosting protein foods are eggs, legumes, beans, flank, chicken breast, fish, dairy, nuts, seeds, etc. Protein is the most effective nutrients which will help to increase the metabolic rate in the body. This is due to the body needs more energy to digest it when comparing to fats and carbohydrates does. Scientists refer to this as (TEF) thermic effect of food or (DIT) diet-induced thermogenesis. Generally, protein-rich foods will help to maintain muscle mass and also help to prevent overeating.
Chili Peppers to Boost Metabolism
Consuming spicy foods which are containing chili peppers will help to boost the metabolism in your body. The component is called Capsaicin which helps to increase the heart rate. Furthermore, it also helps in weight management, because it helps to burn calories faster in the body. Moreover, the component capsaicin also helps to reduce inflammation and it has good antioxidant properties. According to the research papers, chili peppers help to reduce the 50 calories per day. Sometimes these chili peppers will prevent overeating.
Whole-grains to Improve Metabolism
Consuming whole- grains will help to increase and improve metabolism. Usually, the body will take the extra effort to break down the refined grains like flour-based products like white bread, white rice, etc. Refined grains have starch content and it has broken down into fine particles because this will help to get an increase in shelf life. But whole grains will get break down and it is used for weight management. This is because whole grains will helps in calorie loss.
Some of the metabolism boosting whole-grain foods are sprouted grain bread, brown rice, oatmeal, quinoa, spelt, barley, whole wheat, millets, corn, whole-grain pasta, bulgur wheat, buckwheat. Whole grains are rich in magnesium, vitamins, iron, phosphorus, selenium, dietary fiber.
Legumes & Pulses to Increase Metabolism
Consuming legumes & pulses helps in weight loss and also helps in increasing and improve metabolism. Legume is nutritious staple food belong to Fabaceae or Leguminosae family which includes pods, stems, and leaves. Pulse is an edible seed from the legume plant. An example of is pea pod is the legume, whereas the pea inside the pod is the pulse.
Legumes and pulses are rich in protein, fiber, zinc, potassium, vitamin complexes, iron, folate, phosphorus, mono, and polyunsaturated fatty acids. Moreover, it has antioxidant properties. Some of the metabolism boosting food are peas, soybeans, lentils, beans, peanuts, chickpeas, etc. Furthermore, it is also good for the heart, obesity, diabetes, digestive system. It has a low GI value and helps to maintain the blood sugar level, blood cholesterol, body weight in the body.
Green Tea to Boost Metabolism
Drinking green tea will help in weight loss, waist size, and systolic blood pressure. The green tea extract (GTE) helps to promote fat metabolism. Green tea contains bioactive substances includes epigallocatechin gallate (EGCG), caffeine, etc. Moreover, this will help to increase and improve metabolism. Moreover, this plant compound EGCG will help to burn fat. Furthermore, it has antioxidant, anticancer, antimicrobial, and anti-inflammatory properties. Green tea also adds benefits for oral and cardiac health.
Coffee to Improve Metabolism
Drinking coffee helps to increase and improve the metabolic rate in the body. The caffeine content in the coffee will help to burn the fats in the body. Coffee will increase the metabolic rate from 10- 16 % when comparing to decaf consumers. Furthermore, coffee boosts energy and endurance during regular workouts. Moreover, researchers find out that a moderate intake of coffee can help to lower the risk of heart diseases, neurological problems, and a certain type of cancers.
Spices to Increase Metabolism
Some types of spices will help to boost the metabolism in the body. Some of the metabolism boosting food spices are fennel, ginger, cinnamon, cardamom, cayenne pepper, fenugreek, turmeric, etc. Furthermore, these spices will also help to burn fat in the body. These spices have much medicinal value.
- Fennel is rich in vitamins A, C, and D. It has antioxidant properties and it is a natural diuretic. It improves digestive functioning and furthermore it helps in weight loss.
- Ginger spice is derived from the rhizome ginger plant called Zingiber officinale. Ginger has anti-inflammatory properties which help to decrease inflammation and also suppress hunger. Moreover, this also stimulates digestion and helps in weight loss, also fat burning.
- Cinnamon has antioxidant & anti-inflammatory properties, moreover, this is effective in weight loss. Moreover, it is a good stimulator of insulin which helps the sugar to metabolize.
- Cardamom will help in boosting metabolism and it acts as a digestive stimulant in the body. Furthermore, it helps efficiently the burning fat in the body.
- Cayenne pepper helps to suppress hunger very quickly. It helps to low the bad cholesterol level and improves heart health. Furthermore, capsaicin is one of the contents which helps in burning fat and weight loss.
- Fenugreek is rich in fiber content and it helps in suppress or control food cravings. Moreover, it helps to protect the digestive tract and also helps to improve and increase metabolism.
- Turmeric is well known for its medicinal values. A compound called curcumin in turmeric, which plays a vital role in antimicrobial properties. Moreover, it has antioxidant and anti-inflammatory properties. It helps to reduce the growth of fat tissue which helps in weight loss and also enhances the sensitivity to the hormone insulin. Furthermore, it will increase and improve metabolism.
Apple Cider Vinegar to Boost Metabolism
Consuming apple cider vinegar helps in weight loss. It is mainly made by the fermentation process. Apple cider vinegar helps in improve and increase metabolism. Moreover, it has anti-inflammatory and antimicrobial properties. Furthermore, it also reduces the cholesterol level and blood sugar levels as well as helps to control diabetes. This also helps to promote skin health.
Iron-rich Foods to Improve Metabolism
Consuming iron-rich foods will help to increase and improve metabolism. Some of the metabolism boosting iron-rich food are spinach, shellfish, ground beef. In addition, legumes, pumpkin seeds, turkey, quinoa, red meat, tofu, broccoli, fishes, dark chocolates, etc will help to increase the iron content in the body. Iron is very important in the body, where it helps in carrying the oxygen in blood throughout the body. Furthermore, iron deficiency can cause anemia which will invite many diseases. Mainly menstrual women, pregnant women need more iron in the body. According to a study, a sufficient intake of iron will help to in weight loss, and it will help to maintain the blood pressure level and cholesterol level properly in the body.
Avocado to Increase Metabolism
Consuming more avocado will help to improve and increase metabolism. It helps in burning more calories and reduce hunger. Moreover, it is rich in vitamin C, K, E, folate, potassium, minerals, riboflavin, copper, niacin, manganese, magnesium, fibers. In addition, it has antioxidant properties. Generally, avocado is rich in fatty acids. It contains mostly monosaturated fatty acids, and the rest are saturated and polyunsaturated fatty acids. Oleic acid is a monosaturated fatty acid that is found in this fruit. Moreover, this type of fatty acid will help to decreases inflammation and also help in decreasing diabetes, heart diseases. Furthermore, it helps to low the bad cholesterol level in the body.
Flax Seeds to Boost Metabolism
Consuming flax seeds help to increase and improve metabolism. Moreover, it also helps with weight loss. It is rich in fiber, protein, antioxidants, omega-3 fatty acids, lignin, vitamins, magnesium, copper, selenium, etc. Furthermore, it helps to prevent inflammation and helps to lower the risk of some types of cancers, autoimmune diseases, and heart diseases. Flax seeds act as an antidepressant, boost the immunity power, and also prevents the body from constipation. It helps to maintain the sugar level and low the cholesterol level in the body.
Furthermore, it helps in improving digestion and helps in weight loss. Take some precautionary steps before consuming flax seeds. Don’t try to consume raw flax seeds. Please avoid flax seeds during pregnancy, suffering from hormonal imbalance, and also inflammatory bowel syndrome. If you get any allergic reactions, consult the doctor.
Coconut Oil to Improve Metabolism
Consuming coconut oil regularly will help to increase and improve metabolism. You can use coconut oil in the foods that you cook so that those metabolism boosting foods will help to increase the energy. Coconut oil also helps in lowering the blood sugar levels and is also good for skin, as well as hair. Moreover, it contains vitamins, antioxidants, antimicrobial properties, and also health fatty acids which will help in burning fat. Furthermore, it also helps in raising the good cholesterol level in the body which is good for the heart and also lowers the risk of heart diseases. Coconut oil contains medium-chain triglycerides (MCT) which will go straight to the liver and help to give the source of energy to the body. Moreover, it will suppress hunger and this might help in weight loss.
Vegetables to Boost Metabolism
Consuming vegetables will help to increase and improve metabolism. Some of the metabolism boosting foods are carrot, tomatoes, cucumber, beans, cabbage, kale, broccoli, spinach, and other leafy vegetables, etc. Moreover, these vegetables are rich in vitamins, minerals, and other essential nutrients which will keep you healthy, growth, development in the body.
Nuts to Increase Metabolism
Eating nuts will help in weight loss. Furthermore, it will help to increase and improve the metabolism in the body. Nuts are rich in protein, fat, magnesium, etc. It helps in low the blood sugar level and it is effective in insulin levels in the body. Some of the metabolism boosting nuts are almond, walnuts, brazil nuts, pistachios, etc., which will help to weight loss. Nuts contain antioxidants, anti-inflammatory. Furthermore, it lowers the risk of heart diseases, diabetes, Alzheimer’s diseases, a certain type of cancers, and also metabolic syndrome. It also helps to burn calories and will decrease hunger.
Milk and Yogurt to Improve Metabolism
Consuming milk & yogurt will help to increased and improve metabolism. In addition, milk and yogurts are probiotics, where it improves good in digestion. Milk and yogurt are rich in calcium which helps in metabolizing the fat very efficiently. They help in weight loss and also help to reduce the inflammation in the body. Moreover, they help in increasing the natural immunity power in the body.
Seaweed to Boost Metabolism
Consuming seaweed will help to increase and improve metabolism. Seaweed is rich in iodine content, which will help to produce thyroid hormone. So, this will help to regulate and boost metabolism, maintenance of the healthy skin, the functioning of the nervous system, etc. Some type of seaweeds has anti-obesity effects. Seaweeds are rich in Vitamins- B1, B2, B3, B5 which will helps in carbohydrate metabolism, and also it will help to burn fat very efficiently. The other bioactive compound like alginates will help to absorb the fat. Another compound fucoxanthin will help in metabolism and this compound can be able to found in some varieties of seaweed.
Cacao and Cocoa to Increase Metabolism
Consuming cacao and cocoa will help to improve and increase metabolism. It is pure chocolate that contains iron, magnesium, folic acid, zinc, fiber, protein, saturated fatty acids. Mainly the monosaturated fats (MUFAs) will boost metabolism and also helps to burn calories very faster. It helps to decreases body fat and reduces inflammation. Furthermore, it also helps to control hunger and also helps to overcome anemia, depression, low energy. Moreover, this helps to promote the source of energy.
General Easy Ways to Boost Metabolism
- Drinking plenty of water will make you keep hydrated and help to lose weight. Moreover, it will increase the metabolism in your body.
- Do proper regular exercises will help to burn the fat and boost the metabolism very well.
- Lifting weights during the workout will help to build and retain the muscle, these will also help to improve the BMR in your body.
- Lack of sleep will tend to disturb the hormone level in your body and also it decreases the burning of calories very low. So try to have enough sleep which will get more energy.
- Sitting continuously is bad for health, so try to stand times in your break time which will help to burn the calories and it will also avoid weight gain.
- Follow the metabolic boosting foods properly in your day to day routine life, which will make you keep healthy.
Leading a proper lifestyle by following regular exercises, yoga, meditation, and having healthy metabolism boosting food will keep you healthy. The above-mentioned foods will help to lose weight and it will increase & improve the metabolism very well. This will give you more sources of energy to have an energetic day. First, try the food by sample test, as many people tend to have allergies towards different types of food. Consult your local dietician or doctor for the best results. If you are not getting any allergic reactions, then you can continue, otherwise, consult the doctor immediately.
FAQs regarding How to increase metabolism
The number of calories in the body which used to carry out for these basic functions is called a basal metabolic rate.
Some of the whole-grain foods are sprouted grain bread, brown rice, oatmeal, quinoa, spelt, barley, whole wheat, millets, corn, whole-grain pasta, bulgur wheat, buckwheat.
It is a biochemical process happening in your body, in which food (Both solid & liquid) will get converted into energy. Moreover, it plays a vital major role in your body where this food will combine with oxygen. This will result in getting sufficient energy for body function.
Editors note | How to Increase Metabolism
During this COVID-19 crisis, it is very important that we must eat foods that boost our immunity. Avoiding a complex diet which includes excess fat and oil, will help our body to easily absorb the nutrients given via simple foods. It is also important that we try to consume foods that have very significant medicinal value. By taking in foods that support the body’s metabolism rather than the ones which complicate it, will ensure that we are providing the body with an adequate environment to fight off against infections.