A fast metabolism is positively correlated with smooth weight management, soaring energy levels, and improved overall health. While genetics and physical activity do play a part, what you consume greatly impacts your metabolic rate. Some superfoods are rich in nutrients, making it easier to burn calories by sparking your metabolism.
If you are looking to improve your metabolism naturally, adding these 7 superfoods will certainly lead to a positive difference.
1. Green Tea
Owing to the presence of metabolism boosting properties, gree tea is famous for a reason. The beverage packs a powerful antioxidant known as epigallocatechin gallate (EGCG), which works together with caffeine to improve fat oxidation and thermogenesis – the body’s way of burning calories to produce heat.
Green tea consumption can supposedly increase metabolism by 4-5%, helping with weight management over time. Moreover, the tea’s mild caffeine content takes the edge off energy crashes along with smoother coffee jitters.
To get the desired results, go for freshly brewed variants of green tea instead of bottled ones which may contain added sugars, with the recommended intake being 2-3 cups a day.
2. Chili Peppers
Those who like spiced meals are in for a treat.
Chili peppers contain capsaicin, the component that causes their spiciness and is known to increase calorie expenditure and fat burning.
It does this by temporarily elevating your body’s temperature, also known as thermogenesis, which compels your body to expend additional energy. Studies indicate that having capsaicin may enhance metabolism by about 50 calories daily, which while not significant is still provides value to weight control efforts.
If you do not wish to consume powders, you can add fresh chili peppers to soups, stir-fries or even smoothies. For those who cannot tolerate hot spice, milder versions like paprika or cayenne pepper still have metabolism boosting properties.
3. Greek Yogurt
Greek yogurt is rich in protein and enhances metabolism in many ways. Compared to fats or carbs, protein has more energy expenditure when being digested itself, also known as the thermic effect of food (TEF). This means more calories are burned by the body simply by ingesting the food.
Besides, Greek yogurt is a good source of probiotics which sustain a healthy gut microbiome. A healthy gut microbiome is known improve the metabolism and decrease fat storage in the body.
For a plethora of benefits, opt for plain and unsweetened Greek yogurt instead. Add berries and nuts, or honey as a topping to serve as a snack that helps boost metabolism without unwanted sugars.
4. Berries
The berries of blueberries, strawberries, raspberries, and blackberries make delicious meals packed with fiber and antioxidants. Antioxidants help balance Blood Sugar levels, reduce inflammation and improve metabolism.
Berries contain plant compounds known as Polyphenols which further enhance fat breakdown while curtailing the differentiation of new fat cells. Compared to sugary snacks, their sweetness makes them a handy ally in controlling appetite that can negatively affect metabolic health.
For a nutritious metabolic boost, add a spoonful of berry to your morning oatmeal, yogurt or smoothie.
5. Almonds
Packed with a bounty of nutrition to be found, nuts – especially almonds make them a great ally for those looking to improve metabolism. High amounts of healthy fats, protein and fiber contribute to augmenting digestion, thus allowing you to remain fuller for longer periods and maintain a stable blood sugar level.
Unlike other nuts, almonds contain L-arginine, an amino acid that is known to increase fat burning during workouts. The Magnesium Locked in almonds is helpful with energy production which keeps metabolism on point.
A light snack of 23 almonds or 28g allows your metabolism to terus if one wishes to nibble between main meals.
6. Salmon
Salmon and other fatty fish are rich in omega-3 fatty acids which greatly helps to regulate the metabolism.
Omega-3s reduce inflammation, enhance muscle sensitivity to insulin, and accelerate fat loss through increased enzyme activity in the liver.
Salmon has fantastic benefits because it contains generous amounts of quality protein, which as previously stated, has a very high thermic effect. This means that the energy your body expends to digest protein is higher than the energy expended while digesting other macronutrients.
Try to incorporate fatty fish into your nutrition plan at least two times per week. Wild caught salmon grilled, baked or pan seared is a delicious dish and is very friendly to metabolism.
7. Coffee
Great news for coffee lovers – your morning cup can actually help you rev up your metabolism. The caffeine in coffee has been shown to stimulate central nervous system (CNS) activity, leading to an increase in adrenaline production that tells fat cells to be broken down into energy.
Some research indicates that caffeine can increase the metabolic rate by 3–11%, with higher amount showing more pronounced effects. Excessive caffeine is not recommended. It can lead to Jitters or disrupted sleep which negatively impacts metabolism.
To maximize benefits, stick to 1-2 cups of black coffee per day. Creamers generally counteract the benefits, so it’s best to avoid sugary creamers.
Final Thoughts
Increasing metabolism doesn’t need to come from extreme dieting or relying on expensive supplements.
Integrating these seven superfoods into your daily diet can naturally increase the burning of calories, enhance energy levels, and help maintain weight over time.
A healthy metabolism is only one part of the solution, however. Complementing these foods with regular physical activity, proper water intake, quality sleep, and other good lifestyle habits offers enhanced benefits.
Which of these foods would you be adding to your plate first? Your body will be grateful!