A proper diet is essential for maintaining good health in the long run. Here are some popular foods that boost metabolism.
1. Eggs
Protein-rich items are usually considered the best kind of food to boost metabolism. Eggs are easy to cook and can be incorporated into any meal. A hardboiled egg contains 6.9g of protein, an effective nutrient for boosting metabolism.
Proteins can reduce metabolism rate up to 15%-30%. Moreover, egg whites contain branched-chain amino acids, which are also beneficial for boosting metabolism.
2. Lean Meat
As discussed already, protein-rich foods are good at increasing metabolism. Here, lean meat like chicken and turkey can be beneficial. About 100g of chicken contains 27g of protein, while 100g of turkey contains about 29g of protein.
When you include these in your diet, your body will always require more energy to fully digest the food, increasing your metabolism.
3. Lentils
These are again high in protein, which can help in boosting metabolism. About 100g of lentils contain 9g of protein. These are also packed with a good amount of fibre, which feeds the beneficial bacteria in your guts.
A 2016 research revealed that consuming lentils and other legumes such as beans and peas prevents metabolic syndrome.
4. Flaxseeds
These seeds are rich in protein, vitamins and other key nutrients. They can work wonders to prevent metabolic syndromes, including obesity, diabetes and cardiovascular diseases. A study conducted in 2019 on mice revealed that flaxseeds could boost metabolism. These contain essential omega-3 fats and antioxidants.
Moreover, these are rich thermogenic sources, which help burn extra fats and enhance digestion and metabolism.
5. Chilli Peppers
Spicy meals containing fresh or dried red chilli peppers can be foods that increase metabolism and burn fat. According to a 2015 report, chilli peppers contain capsaicin, which can boost your metabolic rates.
It can also contribute to weight management and increase the speed of burning fat. It burns nearly 50 extra calories every day.
6. Green Tea
It has become a popular item for maintaining a healthy weight. Green tea helps to boost metabolism by burning extra calories and increasing fat oxidation. It also helps your body use stored fat to create energy, which increases the at-brining ability in your body up to 17%.
According to a study conducted in 2013 involving people with type-2 diabetes, green tea can significantly reduce body mass index and systolic blood pressure.
7. Coffee
Coffee is rich in caffeine content, which is effective for boosting metabolism. According to a report, caffeine intake might have a stimulating effect on your body's energy expenditure. This helps to boost metabolism and burn about 75 to 110 calories daily.
Caffeine also boosts energy, which you can consume as a pre-workout food. Decaffeinated coffee does not have the benefits of boosting metabolism.
8. Ginger
Adding ginger to your cooked meal can enhance your metabolism. Drinking hot water with 2g of ginger powder helps to burn up to 43 extra calories. According to a study conducted in 2018, ginger can reduce body weight and fasting glucose levels to increase good cholesterol in your body.
Moreover, it is packed with anti-inflammatory properties, which help reduce nausea during pregnancy and chemotherapy treatment.
9. Brazil Nuts
These nuts are rich sources of selenium. This mineral is essential for boosting metabolism and immunity. These nuts also contain protein and healthy fats. These help to make people feel full and thereby control urges to eat.
It also helps to improve the cholesterol levels in healthy people, which helps to avoid metabolic syndrome.
10. Leafy Vegetables
When listing foods that improve metabolism, mentioning leafy vegetables is essential. Vegetables like spinach and kale can be good sources of boosting metabolism. These are also rich in iron.
Pairing these vegetables with lemons or tomatoes can increase the ability of your body to absorb iron. Including these in your daily diet can therefore improve your weight.
11. Broccoli
These are considered rich sources of metabolism. They contain a substance called glucoraphanin, which helps to control your metabolism. Moreover, it can be useful for reducing your blood fat levels and risks of ageing diseases.
Beneforte broccoli contains higher levels of this substance and can reduce your weight faster.
12. Dairy Products
Dairy items like milk, yoghurt and ghee can increase your metabolism. These provide daily calcium intake for your body, which helps it to metabolise fat efficiently.
For instance, ghee mobilises the fat cells and helps you lose stubborn fat.
13. Apple Cider Vinegar
This vinegar is popular for increasing metabolism. Vinegar, in general, is good for burning fat for increasing energy. On the other hand, apple cider vinegar can help you lose weight by slowing the process of emptying your stomach.
This enhances the feeling of fullness, which controls your urges for food cravings. This way, you can reduce your unhealthy weight.
14. Citrus Fruits
These fruits, such as lemons and grapes, are great for improving your digestion. They contain low sugar and an antioxidant. It helps you lower your blood sugar response after every meal.
Moreover, these are rich in Vitamin C, which can be important for normal fat metabolism. Lemons contain limonin, a nutrient which supports phases one and two of liver detoxification.
15. Cinnamon
Adding cinnamon to your coffee mutes the adrenaline and noradrenaline response. It will have a slow effect on glucose. High glucose levels in your body overproduce insulin. Here, cinnamon restricts the insulin response to support fat loss.
Cinnamon also cubs your cravings for sweet dishes, thereby balancing your blood sugar levels, which improves insulin sensitivity.