What Is Metabolism?
Metabolism is a process that makes the body convert foods that we eat and drink to the energy that the body needs to function. This process uses up the calories from the food and beverages. It then combines them with oxygen to release energy. Metabolism varies from one person to another depending on their body composition, size, sex and age. And the basal metabolic rate is determined by two factors, namely the physical activity through various exercises and the process of food digestion, absorption, transportation and storage through high metabolism foods and supplements to boost metabolism. Therefore, as food plays a vital role in metabolism, the types or varieties of foods that increase metabolism are essential to the diet. The foods that increase metabolism and burn fat are discussed below in detail.
Importance Of Food In Body Metabolism
The foods contain specific nutrients that increase the body metabolism. These will help the person shed their excess weight and reduce the risk of health issues and obesity problems. The body metabolism increases whenever the person eats, digests and stores the food and this process is known as the thermic effect of food. In general, foods that increase metabolism contain protein with a higher thermic effect than fats and carbohydrates as it takes a longer time for the body to burn and absorb. Research states that people should consume foods that increase metabolism and burn fat and contain proteins with 29% of their daily calories have a higher metabolic rate than people who intake 11% of their total calories as proteins.
Foods That Increase Metabolism Levels In The Body
The various type of foods that increase metabolism in the body is elaborated below. To be more precise, the best 10 metabolism-boosting foods are:
1. Eggs
Eggs are foods that increase metabolism as it is rich in protein. Large and hard-boiled eggs contain approximately around 6.3 grams of protein and speed up the metabolism extensively. Half boiled eggs are a part of Indian foods that increase metabolism.
2. Flaxseeds
Flaxseeds are considered a functional food as it is rich in proteins, vitamins and other nutrients. These foods that increase metabolism also reduces the risk of obesity, diabetes and cardiovascular diseases. In addition, flaxseeds are also seen to contain reasonable amounts of fibre, essential omega-3 fats and antioxidants that aid in various health benefits. Most importantly, it protects the body from arthritis, cancer, autoimmune diseases, osteoporosis, and other neurological disorders.
3. Lentils
Lentils are foods that increase metabolism to prevent and treat metabolic syndrome, and other types of legumes, beans and peas are also similar. They play a central role in increasing metabolism as they are rich in protein and fibre that feeds the beneficial bacteria in the gut.
4. Red Chilli
Indian foods that increase metabolism, like red chillis, contain a compound called capsaicin. Hot and spicy foods like dried red chilli are foods that increase metabolism as they are known to produce the feeling of fullness and speed up the body's metabolism by burning extra 50 calories each day. This contributes to weight management in various ways by reducing appetite and burning fat. Capsaicin is also an anti-cancer agent that reduces pain and inflammation. Besides all these, it also treats rheumatoid arthritis and Alzheimer's disease.
5. Ginger
Indian foods that increase metabolism like ginger raise the body temperature and also control appetite. These foods that increase metabolism reduce body weight and glucose levels by increasing good cholesterol levels. Besides ginger belonging to foods that boost metabolism, it is an excellent source to treat nausea during pregnancy and chemotherapy treatments.
6. Green Tea
Metabolism increasing drinks like green tea increases fat metabolism both during exercise and rest. Research states that this digestive tea treats people with type 2 diabetes, and consuming four cups of green tea every day will reduce body weight, waist size, systolic blood pressure and body mass index. Foods that increase metabolism with an anti-inflammatory, anti-microbial, anti-cancer and antioxidant are gingers that offer better health to both the heart and other parts of the body.
7. Coffee
Foods that increase metabolism, like coffee, contains caffeine to stimulate energy expenditure. But adding cream and sugar to these metabolism increasing drinks will increase the calorie count and work against the good effects of coffee on metabolism. But too much caffeine through foods that boost metabolism can have side effects too. So, one must be careful while consuming coffee and mind the amounts.
8. Nuts
Nuts like Brazil nuts are foods that increase metabolism with a rich source of selenium, and this mineral is vital for the proper immune functioning of the system. All nuts contain protein and healthy fats that also creates a full feeling. Brazil nuts are foods that boost metabolism, and they also improve cholesterol levels tremendously. Selenium is also crucial for the thyroid glands to produce vital hormones that will regulate metabolic function. But there are chances of selenium toxicity when selenium intake crosses 400 mcg.
9. Broccoli
Broccoli contains glucoraphanin that helps to lower the fat in the blood and reduce the risk of age-related diseases by re-tuning the body metabolism. These foods that improve metabolism can be included in a regular diet.
10. Dark Leafy Green Vegetables
Foods for faster metabolism like kale and spinach belong to this category with higher contents of iron. Iron is a vital element for growth, development and body metabolism. Some of them also contain considerable amounts of magnesium to support metabolic function. Higher doses of leafy vegetables in our regular diets will serve as foods that boost metabolism for weight loss as an additional factor.
Eating a healthy diet by including foods that boost metabolism is the best way to take good care of the body. For optimum results, one must consume the above discussed high metabolism foods in a balanced diet. But besides taking foods that increase metabolic rate drinking more water, getting enough sleep, and performing strength and resistance training are other simple techniques to improve the metabolism rate. Supplements to boost metabolism are also included in the diet of few people when they are suffering to improve their health faster.
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