Individuals can influence their metabolism by making their metabolic process more or less efficient. This could be by increasing intake of specific foods that speed up the metabolic rate and help a person burn more calories. This in turn helps make the weight loss process a lot easier. People who often complain of gaining back weight (bounce back effect) can maintain steady weights, with the consumption of these specific foods.
One may go to any length searching for effective ways of how to boost metabolism? However this is pretty simple. Asia’s award winning Nutritionist, Weight Loss Expert and Lifestyle celebrity Shubi Husain suggests these quick and easy to follow nutritional tips to boost your metabolism. Some of the most common but healthy nutritional foods are recommended by Ms Husain, that one needs to incorporate in one’s daily diet to speed up the metabolic rate. Read on to familiarize yourself with these top 10 recommended foods to make them a part of your lifestyle dietary habits.
1. Protein-rich foods
One of the essential diet tips to boost metabolism is incorporating food in your diet that is rich in protein. Foods like seeds, nuts, meat, eggs, and fish. These rich in protein foods help increase the metabolic rate upto 15- 30%. Furthermore, these protein-rich foods also help to gain and retain muscle mass.
2. Foods rich in minerals
Shubi Husain’s another recommendation to boost metabolism is to increase the intake of foods rich in minerals. Minerals like selenium and iron do not directly impact the metabolic rate. Still, they help manage and regulate the function of the thyroid gland, which then helps in the regulation of the metabolism. Furthermore, if the thyroid gland does not function properly, this reduces the number of hormones released, which eventually slows down the individual’s metabolic rate.
3. Increase intake of Chili pepper
Chili peppers are rich in Capsaicin, which helps to increase the rate at which the body burns the calories, thus increasing the metabolic rate. This research shows that Capsaicin, present in chili pepper, helps burn 50 extra calories per day; it also has properties that reduce the overall appetite of the individual.
Coffee is rich in caffeine, which helps to boost the metabolic rate. Not just this, caffeine helps the body burn down fats in order to generate energy.Furthermore, studies show that consuming approximately 3 cups of coffee helps burn 100 extra calories in a day. Moreover, this mainly depends on the weight and body mass index of the individual.
5. Increase intake of Tea
Tea is rich in a component called catechins; it helps boost the individual’s metabolism. Not just this, some teas are even rich in increasing the fat oxidants, which helps to burn calories. Furthermore, tea has a positive effect on the fat-burning process, as by consuming tea, the body burns fat to generate energy for the body to do work. Research further shows that consumption of tea speeds up the fat-burning process up to 17%. Just like coffee, the effects of tea may vary for every individual.
Foods like peanuts, beans, peas, and other such foods are high in protein. Food that is rich in protein helps to speed up the metabolic rate. Beans are not just rich in proteins, but they are also a great source of amino acids, which are the primary building block for proteins. Furthermore, beans also help to store muscle mass, which is essential for metabolism. Not just this, beans are also rich in fiber, which helps make you feel full in just a few calories. Research shows that consuming 3/4th cup of beans every day helps to reduce approximately ½ pound in 6 weeks.
Ginger is essential when we talk about a metabolism boosting diet. As ginger is rich in properties that boost an individual’s metabolism, Shubi Husain says that ginger intake helps burn approximately 43 calories in a day. All you need to do is add a little ginger powder to 1 glass of hot water and drink it.
8. Whole grains
Whole grains are much more beneficial and healthy as compared to refined ones.Not just this, they are more nutritional, as they are rich in fiber. Furthermore, whole grains also help to control insulin in the body.Most importantly, it speeds up the metabolic rate. Thus it is an adequate and nutritional food that is beneficial to boost the metabolism.
9. Apple cider vinegar
Apple cider vinegar might taste a bit weird, but at the same time, it is highly beneficial for boosting metabolism.As apple cider vinegar helps the body burn fat to generate energy and boost the overall metabolism of the individual.But needs to be kept in mind that apple cider vinegar is a bit strong, so it is better to dilute a tablespoon of it in the water and then consume it. Directly consuming the apple cider vinegar may cause erosion and might damage the lining of the digestive tract. Thus it is better not to consume apple cider vinegar on its own.
Eggs are an excellent source of protein, not just this; the best part is that they are even low in calories.Furthermore, eggs are also enriched in Vitamin B, which is effective in boosting the overall metabolism.Vitamin B is essential for the body as it helps to convert food into energy.Moreover, consumption of eggs may result in the burning of approximately 80 – 100 calories per day. Eggs are rich in proteins and a great source of amino acids, the main building block for proteins.
These are some of the diet tips and recommended foods to boost your metabolism. Having a diet rich in nutrition helps boost the metabolism and makes you more fit and healthy. Along with these nutritional food’s intake, what is equally important is to consume water. Water not just keeps you hydrated, but it is equally important to boost your metabolism. Shubi Husian says that water increases the overall metabolic rate by approximately 20-30 %. Therefore, she recommends that along with a healthy, nutritional diet, consume at least 8-10 glasses of water to increase the metabolic rate. It will also give you a radiant and glowing skin.
All in all, consuming these foods is bound to help boost the overall metabolic rate. Furthermore, try and consume minimally processed foods, as it is more nutritious than processed food. Along with all this try and keep exercising in order to stay fit and healthy and improve overall wellbeing. Lastly, we can summarise that the Nutritionist’s advice and recommendations to boost metabolism focuses largely on consuming a nutritious diet plus loads of water.