Why should you speed up your metabolism ? An increased metabolism makes the body an efficient fat and calorie burner and makes building lean muscle a lot easier job. The metabolism, also known as basal metabolic rate, is defined as the energy needed to sustain the body while resting in normal temperature conditions, and the digestive system is not very active.
The metabolism is basically a group of physical and chemical processes in our body, that maintains life, help us grow and reproduce. Why do we need metabolism boosters ?
Like we mentioned , the energy burned while resting is just enough to support only the main biological processes. Unfortunately as we age, this energy expenditure becomes smaller and we say that our metabolism has slowed down. This is where, besides exercise, supplementing comes into play.
Everything we consume will actually boost metabolism as it takes energy to digest our food. However, science shows that when it comes to body fat loss, calories are nowhere near alike. Some foods need way more energy than others to be digested, the can increase your basal metabolic rate up to 30% and help you get a lean physique and build muscle more easily. These are the top metabolism boosters:
Everyone of you know how important protein is. Protein provides the body with the necessary building blocks, used for building muscle tissue. It also plays a role as an antioxidant and boosts your immune system. But the interesting fact is that protein has a powerful thermic effect on the body. It needs a lot of energy to be digested and this makes it a great metabolism booster.
High protein intake coupled with moderate fiber intake will help you lose weight in the long run. Good sources of protein include: Meats, fish, eggs, nuts, almonds, whey.
2. High Fiber Foods
Fiber is a nutrient that cannot be digested. It only passes trough our body and in its way changes the nature of contents of the gastrointestinal tract, and the way other nutrients and chemicals are absorbed. Fiber is crucial for our health and well-being. Good sources of fiber include non starchy fruits, vegetables and some grains. Without particular order here are a few high fiber foods that have the role of metabolism boosters.
– Leafy vegetables – spinach and kale
– Cauliflower and broccoli
– Oats (plain, not flavored)
– Nuts, Almonds, Pumpkin seeds etc.
3. Grapefruit and Oranges
Research had shown that participants that included ½ a grapefruit to each meal lost weight without changing anything else about their lifestyle or diet. Oranges have a similar effect. Both of these fruits have high content of fiber and vitamin C, which has metabolism boosting properties.
4. Green Tea
Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). Research have shown that polyphenols have antioxidant like characteristics with potential health benefits. It is this compound that is believed to be the main ingredient that helps boost your metabolism and aid in fat loss. Additionally, green tea contains caffeine – a powerful stimulant that speeds up the heart and boosts metabolism.
One of the main reasons we drink coffee in the morning is to wake us up. Caffeine found in coffee has drug-like effects on the body – it speeds up the heart, which in turn increases blood flow and energy expenditure. Caffeine can be effectively used to speed up metabolism, but too much of it can cause arrhythmia and anxiety.
Capsaicin is a phytochemical found in hot peppers like cayenne peppers, chili, and jalapeno. It’s actually the chemical responsible for the hot and burning sensation you feel when you eat the peppers. Besides the numerous health benefits such as: anti inflammatory, pain reducer and “bad” cholesterol reducer, capsaicin is also a potent metabolism booster. It increased the metabolic activity up to 30 minutes after you consume it.
Cinnamon helps weight loss in two different ways. One way is by controlling and lowering the blood sugar levels. Cinnamon also has a thermic effect on the body. In order digest it, the body creates a powerful chemical reaction that increases the body’s temperature and the metabolism. When the metabolism speeds up, you are burning more calories and lose weight faster.
That’s right – plain water. Almost 2/3rds of our body weight is “water weight”. Being adequately hydrated ensures that you have an optimal metabolic rate. Water is one of the most underestimated of metabolism boosters. Drinking water helps you metabolize fat and flush toxins out of your body. The colder the water more energy the body uses to warm it to normal body temperature and digest it.