Metabolism is the process by which your body converts food into energy. It affects how fast you burn calories, how much weight you lose, and how healthy you feel. Some factors that influence your metabolism are your genes, your age, your muscle mass, and your activity level. But did you know that what you eat can also affect your metabolism? Certain foods can help speed up your metabolism or slow it down, depending on their nutrient content, their thermic effect, and their impact on your thyroid gland.
In this blog, we will explore five foods that can boost your basal metabolic rate and help you achieve your health and weight loss goals. Let’s see how each of these metabolism-boosting foods helps you and how to include them in your diet.
Eggs
Eggs are one of the protein-rich foods, which is essential for building and maintaining muscle mass. Muscle mass is important for your metabolism, as it burns more calories than fat, even at rest. Eggs also contain a variety of vitamins and minerals, such as vitamin B12, selenium, and iodine, that support your thyroid function and metabolism.
Moreover, eggs are rich in choline, a nutrient that helps your liver metabolize fat and prevent fatty liver disease, which can impair your metabolism. Eggs are also very filling and can help you eat less throughout the day, which can aid in weight loss.
You can enjoy eggs for breakfast, lunch, or dinner, in various ways, such as scrambled, boiled, poached, or baked. You can also add some vegetables, cheese, or herbs to make your eggs more nutritious and flavorful.
Flaxseeds
Flaxseeds are tiny seeds that pack a lot of health benefits. They are high in fiber, which can help lower your blood sugar levels, improve your digestion, and keep you full for longer. They also contain omega-3 fatty acids, which can reduce inflammation and improve your insulin sensitivity, both of which can affect your metabolism.
Flaxseeds are also one of the best plant sources of lignans, a type of phytoestrogen that can modulate your hormone levels and prevent estrogen dominance, a condition that can slow down your metabolism and cause weight gain.
Flaxseeds have a mild, nutty flavor and can be easily added to your diet. You can grind them and sprinkle them on your oatmeal, yogurt, smoothies, salads, or baked goods. You can also use flaxseed oil as a dressing or a cooking oil.
Lentils
Lentils are legumes that are high in protein, fiber, and complex carbohydrates. They can help you feel satisfied and energized for longer, as well as regulate your blood sugar levels and balance the energy expenditure that can affect your metabolism. Lentils are also rich in iron, a mineral that is vital for your red blood cells to carry oxygen to your cells and tissues. Without enough iron, your metabolism can suffer, as your cells will not get enough oxygen to function properly.
Lentils are also a good source of folate, a B vitamin that helps your body make DNA and RNA, the building blocks of your cells. Folate is also important for your metabolism, as it helps your body break down and use amino acids, the building blocks of protein. Lentils are very versatile and can be used in soups, stews, curries, salads, or burgers. You can also cook them with spices, herbs, and vegetables to enhance their flavor and nutrition.
Chili peppers
Chili peppers are spicy vegetables that can give your metabolism a boost. They contain capsaicin, (the reason behind the thermic effect of the food) a compound that can increase your body temperature and stimulate your nervous system, both of which can increase your calorie burn.
Capsaicin can also suppress your appetite and reduce your food intake, which can help you lose weight. According to a review of studies, consuming at least 2 mg of capsaicin directly before each meal seems to reduce calorie consumption, especially from carbs.
Chili peppers are also rich in vitamin C, a powerful antioxidant that can protect your cells from oxidative stress and inflammation, which can impair your metabolism. Chili peppers can be added to your dishes to spice them up and add some heat. You can use fresh, dried, or powdered chili peppers, depending on your preference and tolerance. You can also make sauces, dips, or marinades with chili peppers to add some flavor and zest to your meals.
Coffee
Coffee is one of the most popular beverages in the world, and it can also help you boost your metabolism. "Caffeine stimulates your central nervous system," explains Marisa Moore, RD, in private practice in Atlanta and a past spokesperson for the Academy of Nutrition and Dietetics. It can increase your alertness, energy, and physical activity. Caffeine can also increase your metabolic rate by stimulating your central nervous system and increasing your heart rate and breathing.
According to a study, caffeine can increase your metabolic rate by 3–11%, depending on the dose and your response. Coffee also contains antioxidants, such as chlorogenic acid, that can help prevent oxidative stress and inflammation, which can slow down your metabolism.
Coffee can be enjoyed in moderation, as too much caffeine can cause side effects, such as insomnia, anxiety, and jitteriness. You can drink coffee black, or add some milk, cream, or sugar, but be mindful of the extra calories and body fat. You can also try different types of coffee, such as espresso, cappuccino, or latte, to suit your taste and mood.
Foods to be avoided
These types of foods can increase the risk of inflammation and oxidative stress, which can impair your metabolic health. Some examples of foods to avoid are:
- Refined grains, such as white bread, white rice, white flour, and baked goods. These foods are low in fiber and nutrients and can cause spikes in blood sugar levels and contribute to overeating and obesity.
- Sugary beverages, such as soda, sports drinks, juices, and sweetened coffee or tea. These drinks are high in calories and added sugars, and can increase your insulin levels and fat storage.
- Alcohol, especially in excess. Alcohol can lower your testosterone levels and impair your liver function, which can affect your metabolism. Alcohol can also cause dehydration and increase your appetite, which can lead to weight gain.
- Trans fats are found in artificial partially hydrogenated oils. These fats are added to processed foods to extend their shelf life, but they can also raise your bad cholesterol levels and lower your good cholesterol levels, which can increase your risk of heart disease and stroke. Trans fats can also interfere with your sex hormone production and balance, which can affect your metabolism.
- Artificial sweeteners, such as aspartame, sucralose, and saccharin. These sweeteners may have zero calories, but they can still affect your metabolism. Some studies have found that consuming large amounts of artificial sweeteners can raise your blood sugar levels and increase your risk of diabetes.
Conclusion
Your metabolism is influenced by many factors, such as your genes, your age, your muscle mass, and your activity level. However, you can also affect your metabolism by choosing the right foods to eat. Some foods can help speed up your metabolism or slow it down, depending on their nutrient content, their thermic effect, and their impact on your thyroid gland.
In this blog post, we have discussed five foods that can boost your metabolism and help you achieve your health and weight loss goals. These foods are eggs, flaxseeds, lentils, chili peppers, and coffee. By including these foods in your diet, along with regular exercise and a balanced lifestyle, you can improve your metabolism and your overall health.
