Metabolism is the process via which the body transforms the foods we consume to make energy.
The BMR – basal metabolic rate of our body can help a lot in maintaining basic functions, such as cell repair and renewal, breathing, blood circulation, and a hormonal balance, as we are taking a rest.
Several factors can affect your BMR, including your diet, body composition, height, weight, gender, and age.
The faster your metabolic rate, the more active and energetic you are!
Nevertheless, if the metabolic rate is low, you might be facing some serious health problems, such as fatigue, depression, heavy menstrual discharge, swollen joints, weight gain, a slow heart rate, dry skin, muscle weakness, and high cholesterol. It is crucial to find way to improve the metabolism, keeping your overall health.
While it is a truth that metabolism is ruled by genetics to some extent, there are several ways coming from nature can help to boost it up naturally, and the best thing we can do is to eat healthy goods proven and recommended by professionals.
Foods To Increase Metabolism – The Best Foods Items To Consume
A widely used ingredient in our kitchen that can help in boosting our metabolism is ginger, and it is exactly a powerful one among the best foods to increase metabolism we can lean on every day without having to pay too much. It has thermogenic qualities, meaning that if we consume it regularly, we can have a slight increase in our body’s temperature. This body temperature rise can lead to a higher metabolic rate.
Being considered as a vasodilator, ginger can aid a lot in increasing the diameter of small arteries and improving the blood circulation. Increased circulation and blood flow is well-known to be associated with a rise in body temperature, which in turn can promote the metabolism and help our body in burning higher levels of calories.
In addition, ginger can aid in increasing the sense of satisfaction; thus, we will be able to eat less and burn more calories within a shorter time period.
A research published in Life Sciences in 2009 discovered that ginger might be very good for fat metabolism and can help a lot in decreasing the levels of visceral fat. If you consume ginger on a regular basis, you can be able to limit the potential adverse influences of a diet containing high cholesterol levels.
A research published in Metabolism in 2012 showed reduced feelings of hunger and enhanced thermogenesis with regular ginger intake; hence, suggesting an important role of ginger in weight control. Additional researches are needed to confirm these findings.
Consuming an apple on a daily basis is healthy in several ways; and it can even give an enhancing effect to your metabolism, as well as helping you a lot in losing weight.
Rich in soluble fiber and low in calories, apple is very great for people who are looking for foods to increase metabolism for men and women. The high fiber content of apples can aid a lot in the bowel movements and digestive system.
In fact, the apple’s fiber content can keep cells from absorbing fat, as well as encouraging the water absorption. This in turn can help a lot in removing the fat deposits from your body, making sure to bring about an enhancing impact to metabolic activities.
In addition, it can help you feel satiated for longer, preventing the sense of hunger that cause impulsive eating selections.
A research published in Appetite in 2009 stated that rising levels of dietary fiber by consuming a fresh apple before taking meals can work effectively for decreasing energy intake and increasing satiety at a meal.
In addition, the several B vitamins as well as potassium, vitamin K, manganese, and magnesium in apples can work together to turn protein, carbohydrates, and fats that you consume all day long into essential energy. Green apples are very good for enhancing your metabolism as well.
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Grapefruits – another one among foods to increase metabolism for men and women – contain high levels of vitamin C that supports a lot in improving the function of your metabolic system. Vitamin C can help to regulate fat metabolism and support the fat burning process.
Grapefruit also contains a flavonoid named “naringenin”, that has excellent antioxidant properties needed for the function of the metabolism system. Naringenin can aid a lot in helping to lower the levels of insulin within the blood. This in turn can lead to improved metabolism and balanced blood sugar levels.
A research published in the Journal of Medicinal Food in 2006 showed that people suffering from obesity who consumed grapefruit, grapefruit capsules, and grapefruit juice in their daily diet achieved better weight loss results at different levels. Consuming fresh grapefruit, you can also see improved insulin resistance.
Another research published in Nutrition and Metabolism in 2011 showed that if you follow a low calorie diet and consume a snack of whole grapefruit or one glass of grapefruit juice, you will see great impacts on body composition, weight loss, and energy balance. There is also a much better impacts in your lipid profiles.
To improve metabolism and promote fast weight loss, people should drink grapefruit juice with high amounts of pulps or consume more fresh grapefruit with the fleshy white membranes.
Note: As whole grapefruits and grapefruit juice can interact with certain nonprescription and prescription drugs, people need to consult a doctor before adding this fruit to their daily diet.
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4. Cayenne Pepper
Cayenne pepper has capsaicin – a compound that is well-known for having a positive effect on boosting the metabolic rate of our body. Capsaicin has thermogenic properties that can help the cells in converting energy into heat.
A research published in the Journal of Biological Chemistry in 2008 reported that capsaicin can bring about an increase in thermogenesis, boosting the metabolism and body temperature as a result.
A research published in the Oxford Journal Chemical Senses in 2011 substantiated the statement that capsaicin can induce thermogenesis; hence, aiding in weight control.
According to a research published in the Journal of Proteome Research in 2010, capsaicin can also help to enhance the protein’s activities inside fat cells that can aid a lot in breaking fat down. Researchers discovered that people who followed a daily diet high in fats and capsaicin experienced greater reductions in body fat compared to others.
Another research published in Appetite in 2012 discovered that cayenne pepper consumption has potential impact for weight control in 3 main areas – increased lipid oxidation, reduced appetite, and increased energy expenditure.
Another research published in PLOS ONE in 2013 showed that as much as 2.56 milligrams (mg) of capsaicin can help to promote the body’s fat oxidation.
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When it comes to foods to increase metabolism for women and men, lemons are a great source that give your metabolism a healthy boost.
Lemon can help to cleanse the digestive system and detoxify your liver. The vitamin C and enzymes contained in lemon can help to clear toxic substances from the body by turning them into compounds that would be eliminated from our body in the waste form. This can ultimately help to improve your metabolic functions.
To make use of the power of lemon, you just need to squeeze the juice of half a lemon in a glass of warm water and consume it in the morning on an empty stomach day by day. Hence, you will notice an improvement in your metabolism. You can also try adding lemons into your regular diet for more flavors to your foods and also derive its great beneficial impacts.
6. Green Tea
When talking about foods to increase metabolism for women and men, green tea is among the best superfoods that people should never look down at all costs. Being jam-packed with polyphenols and antioxidants, green tea can help a lot in improving the metabolic activities of our body.
A research published in the American Journal of Clinical Nutrition in 1999 reported that green tea has thermogenic properties and can help to promote fat oxidation.
Later, another research published in Physiology & Behavior in 2010 confirmed that green tea can act effectively as a supporter for keeping and losing weight. The caffeine and catechins – those antioxidants contained in green tea can aid in increasing energy expenditure and counteracting the reduction in metabolic rate that we can see during the weight losing process.
The University of Maryland Medical Center recommended that people should consume two to three cups of green tea per day to boost the body’s metabolic activity.
Consuming almond can result in a rise in the energy expenditure of our body.
Although almond provides high levels of calories, they are jam-with essential omega-3 fatty acids that are among the best metabolism boosting agents. These fatty acids can aid in reducing the production of a hormone called “leptin”, a natural chemical that can help to lower our metabolism.
A research published in the British Journal of Nutrition in 2007 discovered that daily intake of almonds does not cause people to gain weight. This impact was attributed to its abundant fiber content.
Another research published in Metabolism in 2007 reported that besides lowering serum cholesterol levels, almond can also aid a lot in reducing the glycemic effects of carbohydrate food items with which they are consumed.
As almond is an abundant source of protein, they can help to burn more calories after their intake.
Nevertheless, do not consume this natural ingredient excessively. Just a handful of dry-roasted or soaked almonds per day is enough for boosting your health.
Broccoli is one of those miraculous veggies, as well as the best foods to increase metabolism that can aid a lot in improving metabolic activities inside our body. It is very abundant in vitamin C and calcium, both of the crucial substances needed to improve the metabolism. Calcium can act effectively as a trigger factor that helps to boost metabolism, while vitamin C can help we absorb calcium at higher levels.
Further, broccoli is jam-packed with phytochemicals that can help to boost the breakdown of fat in the cells; hence, ridding our body of excessive deposits. Being abundant in dietary fiber, folate, magnesium, omega-3 fatty acids, as well as vitamin C, vitamin K, vitamin B6, and vitamin B12, broccoli can help a lot in burning fat without providing extra calories.
To make use of this ingredient, you should add one to one and a half cups of cooked or raw broccoli to your diet every day to improve metabolism and promote weight loss effectively.
Cinnamon is a delicious one among the best foods to increase metabolism for women and men that can help to speed up our weight loss process and our metabolism.
In addition to being low in calories, cinnamon is very abundant in phytochemicals and antioxidants that can aid in speeding up our metabolism rate.
Cinnamon is a natural blood sugar stabilizer that has Type A procyanidins – a flavonoid that is very useful in transporting glucose to our cells, controlling insulin, as well as promoting synthesis of glycogen inside our body.
Cinnamon has MHCP (methylhydroxychalcone), a polymer that has a role in improving the glucose levels inside our body. MHCP can help to enhance the impacts of insulin in the cells by boosting glucose’s uptake into the cells, which can help to improve glycogen synthesis and result in higher insulin sensitivity of our body. Higher insulin sensitivity results in reduced body fat.
A research published in Diabetes Care in 2003 reported that cinnamon can help a lot in improving blood sugar, lowering cholesterol, as well as triglyceride levels in those suffering from diabetes.
A research in the Journal of Diabetes Science and Technology in 2010 asserted that cinnamon and substances in cinnamon have great impacts on essentially all of the factors that contribute to metabolic syndrome, such as body weight, glucose, lipids, antioxidants, insulin sensitivity, inflammation, and blood pressure.
Another research published in 2012 in the International Journal of Preventative Medicine investigated the influences of cinnamon in those suffering from Type 2 diabetes and discovered that cinnamon can aid a lot in promoting weight loss.
Experts recommend that people should consume 1 to 3 grams (0.5 – 1 tsp.) of cinnamon pẻ day for 20 days to boost the metabolism. You might also take it every other day, as the impacts of cinnamon last for up to 1 day following a single dose.
10. Black Coffee
Coffee is the last yet the best one among foods to increase metabolism for women and men activity because of its caffeine content – a psychoactive central nervous system booster that can work effectively to boost the metabolic rate of our entire body.
Caffeine can help to block the inhibitory neurotransmitter adenosine and increase the neurotransmitters’ release, such as norepinephrine and dopamine. These neurotransmitters can aid a lot in improving the metabolism and releasing fats from our body as well.
According to a research published in the American Journal of Clinical Nutrition in 1980, after consuming a meal, coffee leaves an instant impacts on our metabolism, especially on our fat oxidation.
Further, a research publish in the same journal in 2004 determined that after taking a 4.5 mg per pound dose of caffeine, your metabolism rate would be able to go up by 13%.
A research publish in the same journal in 2006 observed that coffee can help to rise the thermogenesis, in part by raising the fat oxidation.
Another research published in Food Science and Biotechnology in 2010 explained that by stimulating the nervous system, caffeine can work effectively to break down fats. This signals fat cells to break down fats.
In a 2011 review published in Obesity Reviews, experts examined 6 such studies and discovered that caffeine supplementation can help to increase the body’s energy expenditure over a 24-hour time period.
As too much caffeine could be counterproductive, it is suggested to consume just two to three cups of coffee per day.
This is the whole article that reveals some of the best foods to increase metabolism people should never miss for all costs! After reading this, you should think carefully and decide to try some of these foods to improve your system as soon as possible. If you have any unclear content or questions to ask, please leave them below. Besides, if you know any other foods to increase metabolism for men and women, it would be our honor to hear from you.
Apart from top 10 foods to increase metabolism revealed above, we would like to share with you another article – Top 15 Foods To Reduce Bloating, which is also published in our main Food Page. This article includes 15 foods that can help in reducing symptoms of bloating as well as how to use them effectively at home. Besides, do not forget to share these useful articles on Healthy Guide with others to help them get healthy metabolism just like you.