8 Foods to Boost your Metabolism

Appearance and health have become a hot topic over the past couple of decades. We all know of people who can seemingly eat anything they desire without showing signs of a poor diet, but for us ‘normal’ people, understanding how we can boost our metabolism is crucial to making sure we remain healthy. In this guide, we will explore eight different foods that boost your metabolism making being healthy easier.

A ‘boosted’ metabolism allows your body to burn calories faster, which allows your body to lose weight easier. There is no quick fix to losing weight, but consuming the foods below will allow your body to boost its metabolism the right way, without the aid of any medications.

Green Tea

It’s not surprising that obesity rates are often far lower in Asian countries where people consume copious amounts of green tea.  Green tea beverages contain catechins which are a type of flavinoid that help to promote weight loss.

One recent study found that obese participants who consumed a green tea beverage containing catechins lost more abdominal fat over a 12 week time frame than those who consumed a caffeine only control drink [1].

Another recent study found that drinking green tea can actually increase your resting energy expenditure by 187 KJ/d [2].

Water

Water – Various studies have shown that drinking half of a litre of water a day can increase the body’s metabolism.   It is pivotal that the body consumes enough water; otherwise, you face the danger of mistaking thirst for hunger and eating to satisfy the incorrect need.

Grapefruit

Grapefruit – Many people have heard of the grapefruit diet, but not many believe that it is true. Researchers have found that eating half of a grapefruit with every meal boosts the metabolism. Properties of the grapefruit and other fruits containing vitamin C reduce the bodies’ insulin levels which promote weight loss.

One study found that eating half of a fresh grapefruit before meals resulted in statistically significant weight loss compared to placebo [1].

Broccoli

Broccoli – There have been countless studies that suggest foods high in calcium lower weight. Broccoli is not only high in calcium but boosts calcium absorption from other foods that you eat during the day.  Some have argued about potential bias in these studies since many were paid for by the dairy industry.

Yogurt

Yogurt – Dairy foods have always been linked with a more efficient metabolism. Yogurt is both high in calcium and protein. Make sure you find the right low fat yogurt that offers high amounts of calcium and protein.

A study involving fermented milk that contained Lactobacillus gasseri, a probiotic bacteria, showed that participants lost belly fat and visceral fat over a 12 week time frame.  This research suggests that probitoics may help reduce abdominal fat [2].

Turkey

Turkey – Turkey is a great food because it is very good for you, and helps with boosting your metabolism. One small serving of turkey contains hardly any fat, and has a lot of protein.

Peppers

Peppers – Red Peppers are a great food because they speed up your metabolism, and stop you from feeling like you need to eat. The food itself releases capsaicin which stimulates the body to release stress hormones which in turn boost the bodies’ metabolism.

Oatmeal

Oatmeal – Oatmeal keeps you full for a longer amount of time, therefore, limiting the amount you need to eat. Make sure you choose steel-cut or rolled oats, because regular oatmeal does not give off the full effects.

[box]Making sure you eat the right type of foods gives you the best chance of losing weight in the long run. Remember, somebody that does not prepare for their ‘diet’ will stand much less chance of being successful in the long run. Boosting your metabolism is a great way to ensure you stand every chance of success.[/box]

References:

1. J Nutr. 2009 Feb;139(2):264-70. Epub 2008 Dec 11.
2. Physiol Behav. 2008 Feb 27;93(3):486-91.
3. J Med Food. 2006 Spring;9(1):49-54.
4. Eur J Clin Nutr. 2010 Jun;64(6):636-43. Epub 2010 Mar 10