Metabolism essentially is made up of all the chemical reactions in the body, which are what keep the body functioning and alive.
Metabolic rate, as metabolism is often called, is essentially the number of calories one burns – the higher the metabolism, the greater the number of calories burnt, and the easier it is to lose weight and manage it effectively.
So, how to increase body metabolism and what are the metabolism boosting foods one can consume to do so?
Table of Contents
- Eating right to rev up metabolism
- Eating lots of lean protein
- Drinking lots of cold water
- Eating a good, heavy breakfast
- Drink Oolong / Green Tea
- Eating spicy foods
- Drinking coffee
- Replacing cooking fats with coconut oil
- Try avoiding low carbs and low calories
- Do not starve
Eating right to rev up metabolism
Did you know exercises can also boost your metabolism? Try TruWeight’s 3-min powerful plyometric workout.
1. Eating lots of lean protein:
Protein is one of the best foods that increase metabolism.
TEF (Thermic effect of food) is when certain foods increase the metabolism for a few hours and this phenomenon is caused by the additional calories one requires to digest, absorb, and process the food’s nutrients.
Protein causes the largest increase in TEF, raising the metabolic rate by a whopping 15–30%. What’s more, consuming protein also keeps you feel more full and prevent you from overeating. One small study found that eating proteins prevents binge eating.
2. Drinking lots of cold water:
Guzzling cold water is a great way of speeding up your metabolism.
This calorie-burning effect comes about since one’s body utilizes energy to heat the cold water to the core body temperature.
What’s more, water also helps you stay hydrated and satiated, putting a lid on binge eating and overeating.
Did you know?
According to studies, drinking half a litre of water increases the resting metabolism by as much as 10–30% for 1 hour.
Another study of overweight adults observed that those who consumed half a litre of water before eating meals lost 44% more weight as compared to those who didn’t.
According to University of Utah’s researchers, a study showed that those who guzzled 8-12-ounce glasses of water every day had higher metabolic rates than those who drank only 4 glasses.
3. Eating a good, heavy breakfast:
The heartier the first meal of the day, the better it is for your body since it revs up metabolism.
So, what should you be having?
A mix of healthy fats, complex carbs, and lean protein – think veggie omelettes, oats with berries, etc.
Not having a good breakfast slows down your metabolism to conserve energy since the body goes into starvation mode.
Did you know?
According to an ‘American Journal of Epidemiology’ study –
- Those who got 22-55 % of their total calorie need from breakfast gained only 0.7-0.8kg over 4 years on an average.
- Those who got 0-11% of their total calorie need from breakfast, however, gained nearly 1.3 kg.
- Also, those who regularly skipped breakfast had 4.5xthe obesity risk of those who did not.
4. Drink Oolong /Green Tea:
Watch The video for how green tea helps in weight loss..?.
Oolong and Green teas have shown to speed up body metabolism by at least 4-5%, helping convert some fat into free fatty acids which speed up the burning of the fat by 10-17%.
Also, these teas are low on calorie count, making them great for weight loss as well as weight maintenance.
In fact, it is widely believed that the dreaded weight loss plateau period can be prevented with these teas’ me
Here’s a recipe for the perfect metabolic tea
5. Eating spicy foods:
How to increase metabolism naturally? Eat spicy foods such as peppers and chillies. Spicy chillies contain capsaicin, a molecule which increases body temperature and speeds up fat loss and metabolism, even if it is temporary.
Did you know?
One particular capsaicin study showed that consuming it in acceptable doses will burn close to 10 extra calories per meal, accounting for half a kg of weight loss over 6½ years.
6. Drinking coffee:
According to studies, the caffeine in coffee boosts metabolism by as much as 3-11%. Thus, it could prove to be a great weight loss and, subsequently, weight maintenance drink.
Did you know?
A ‘Physiology & Behavior’ journal study observed that for those who drank caffeinated coffee, the average metabolic rate rose 16% as compared to those who drank decaf, since caffeine is said to stimulate the central nervous system by increasing the breathing and heart rate.
7. Replacing cooking fats with coconut oil:
Coconut oil is high in medium-chain fats, as opposed to other saturated fats. These medium-chain fats could end up speeding up metabolism more as compared to the saturated fats in foods such as butter.
Researchers in a study observed medium-chain fats to speed up metabolism by 12% as compared to the 4% increase by long-chain fats.
8. Try avoiding low carbs and low calories:
Low-carb and low-calorie diets might help with body fat loss but at the expense of the metabolic rate.
Since the body tunes in to the fact that you’re restricting energy, it lessens the production of certain hormones, thus causing burning of lesser calories by suppressing metabolism. It is, after all, the body’s survival instinct.
The idea is to lower your calories and carbs slowly over a period of time by strategizing your cheat meals, cutting out junk foods, and by consuming the right kind of nutrients.
9. Do not starve:
If your body is chronically underfed, it tends to reduce the speed of metabolism to conserve energy. This is counter-productive in the end.
The metabolism is an important part of staying healthy, losing weight as well as maintaining weight. Eat right to keep it up and running at a good pace and good weight and good health will prevail.
What is the diet to increase metabolism?
The diet to increase metabolism should be rich in protein, selenium, zinc, iron, and should include spices (occasionally), pulses, legumes and, most importantly, water.
How to improve metabolism?
Exercising rigorously, eating foods that rev your metabolism, doing strength training, not slashing too many calories or starving the body, eating small, regular meals throughout the day, and avoiding junk food altogether is the way to go.
What are some other fast metabolism foods?
Almonds, beans, berries, bone broth, celery, chia seeds, chocolate, apple cider vinegar, cinnamon, fish, grapefruit, spinach and even seaweed.
Talk to our expert Truweight Nutritionist for more information and guidance. The first consultation is on us. Click here to avail.