Various diet plans aimed at promoting wellness and boosting metabolism are being promoted in the social space. More people are embracing better healthy living and various nutritional systems are helping them achieve this goal. Burning calories is one of the proven ways to improve overall health.
Understanding Metabolism
In all living organisms, there are complex processes aimed at sustaining life. The food you eat and drink is converted into energy through a chemical process known as metabolism. Calories are used to measure the amount of energy on an item of food. During metabolism, oxygen combines with the calories present in food and drinks to produce the energy needed for body functions such as digestion, breathing, and repair of cells. Different people have different metabolic rates. The metabolic rates are influenced by factors such as age, sex, and body size.
Metabolic Diet
The main focus of metabolic diets is how your body metabolizes food. The diets are premised on the fact that people metabolize food differently. People with high metabolic rates can eat almost everything without adding body fat while those with a low metabolic rate have to watch what they eat.
So, What Can You Eat on a Metabolic Diet?
Chili Peppers
According to studies, a person’s metabolism may be speeded up by eating spicy foods such as chili peppers. A chemical compound found in chili peppers known as capsaicin has been shown to aid in fat oxidation and boosting metabolism. Taking chili peppers can help you burn as many as 50 calories per day. Capsaicin also helps to reduce appetite leading to reduced calories consumed.
Avocado
Avocado is a superfood loved by many. According to a recent scientific research review, eating avocado can help combat metabolic syndrome, also known as the silent killer. Metabolic syndrome refers to a combination of three or more risk factors for diabetes and heart disease. Eating avocado promotes satiety due to polyunsaturated and monounsaturated fats present in the fruit. In 2013, research published in the Nutrition Journal showed that overweight people may feel more satisfied by adding half an avocado to their food at lunch, thus reducing their urge to eat in the late hours after they had their meal. Avocados are also full of antioxidants, minerals, fiber, and vitamins and can help in reducing belly fat.
Coffee
Caffeine present in coffee can boost body metabolism by up to 11%. Daily consumption of coffee can help your body to convert food to energy faster, thus improving your overall health. Exercise helps to increase metabolism, and the people from NotOneRival.com opine that caffeine can help you optimize your workout to achieve better results. The results may vary according to age and body type.
Tempeh
Tempeh is a soy product made from fermented soybeans. It has a firm texture and a savory, earthy flavor. This product has a high content of minerals, proteins, and vitamins and low in carbs. Tempeh is also popular among vegetarians because it offers more protein than other vegetarian sources. Probiotics present in tempeh help in promoting immunity and the health of the digestive system. A healthy digestive system can help you burn calories better and faster. The satiety achieved by consuming tempeh can help reduce food intake and thus aid in boosting metabolism.
Whole Grains
Whole grains unlike refined grains contain high protein content, antioxidants, vitamin B, and fiber. Trace minerals such as zinc, magnesium, and iron are also present in whole grains. A healthy diet consisting of whole grains can help reduce the risk of type 2 diabetes as well as some forms of cancer and obesity. Whole grains also promote regular bowel movement. By consuming whole grains, it is possible to modestly increase metabolic rates in the body and also lose some calories through digestion.
Pulses and Legumes
Compared to other plant foods, pulses, and legumes such as beans, peas, peanuts, and lentils have a high protein content. Consuming legumes leaves you with a satiated feeling. Amino acids present in legumes and pulses can aid in preserving muscle mass. This way, your body can burn more calories even at rest and consequently, build lean muscle mass.
Eggs
When you eat eggs, you are likely to stay longer before your next meal. Eggs have high protein, vitamin, and healthy fat content to keep you satiated longer. Vitamin B present in eggs helps in converting food into energy.
Apple Cider Vinegar
Some studies in animals show that apple cider vinegar is beneficial in increasing the amount of fat burned in the body for energy. Vinegar may promote the activity of enzymes that signal the body to decrease the storage of fat and increase the burning of fat.
Tea
Tea contains catechins and caffeine that may boost your metabolism. Oolong and green tea have been particularly found to increase metabolism. Most fat-burning supplements contain caffeine due to its property of mobilizing the fats from fat tissues. Taking tea may help burn more fats and increase metabolism.
Cacao
Extracts of cocoa and cacao may enhance metabolism. These extracts have properties that promote the activity of genes that stimulate the use of fat for energy.
Water
It is not surprising that water is a vital metabolic dietary component. Almost all bodily functions require water. Water functions to transport nutrients to body cells as well as removing metabolic wastes and toxins from the cells. In a dehydrated state, metabolism slows down and fewer calories are burned.
Increased metabolism has immense benefits to your body including:
- Flushing out toxins present in the body
- Improving immunity to illnesses
- Boosting energy levels in the body
- Improving blood circulation
- Elevating your mood
Through incorporating the above components in your diet, metabolism in your body increases. Burning more calories can help in weight loss and overall health. Genetics plays a key role in metabolism because some people will burn calories faster than others. It is therefore important to understand your basal metabolic rate (BMR). Your BMR can help you start the journey to increased metabolism, weight loss, and better health.
Photo by Dan Gold on Unsplash
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