Genetics plays a large part in your metabolism. But diet, environment, stress and simply aging can cause even a speedy metabolism to start to slow down.
If you’ve noticed the numbers on your scale starting to creep up… or that your pants are feeling a bit tighter… a sluggish metabolism could be to blame.
But you don’t have to just grin and bear it. You can boost metabolism and shed troubling belly flab by choosing the right foods.
Boost metabolism with these delicious foods
We’ve shared a few fat-burning foods with you before. (If you missed that report click here to catch up.) But we have a few more foods to add to the list.
Boost metabolism and shed fat by eating more of these four fat-burning foods.
Eggs are full of filling protein, which makes them a good choice for losing weight to start with. But they’re also an excellent source of the essential amino acids your body requires to use that protein most effectively.
Research has found that a diet rich in high protein foods can boost metabolism. It takes your body longer to break down and process protein than it does carbohydrates and fats. In other words, you end up burning through more calories digesting high protein foods.
Studies have found you could begin burning anywhere between 80 and 100 extra calories a day simply by fueling up on protein-rich foods such as eggs.1,2So keep your metabolism fully fueled by eating more eggs.
2. Green tea:
We’ve explained before that coffee can help give your metabolism a little goose. But according to Healthier Talk contributor Dr. Rothfeld, sipping on green tea can boost metabolism too.
Like coffee, green tea contains stimulating caffeine. Plus the tasty brew contains the catechin EGCG, which can help your body burn through extra calories.3,4,5
In one study researchers found that green tea can help convert some of the stored fat in the body into free fatty acids, increasing fat burning up to 17 percent.6 And some experts say a regular green tea habit could help you plow through an extra 70 to 100 calories per day.
Lentils, another protein-packed food, could help boost metabolism for a few hours after eating them. Since your body has to work a bit harder to digest proteins, it ends up using more energy. Known as thermogenesis, or the thermogenic effect of food, this process can send your metabolic rate temporarily soaring by 15 to 30 percent.7
Plus a diet rich in lentils and other protein heavy foods could trigger weight loss without you even trying. The protein will make you feel fuller so you end up eating less.8,9 In fact, in one study volunteers swallowed 441 fewer calories a day when they ate a protein-heavy diet.10
But the lentil benefits don’t end there. Lentils are high in iron, which means they can help fight the fatigue and low energy that can keep you from being active. Plus your thyroid gland, which regulates your metabolism, requires iron to function properly.
Arginine, an amino acid found in lentils, may boost metabolism by increasing the amount of fat and carbs your body burns for energy.11 And their glutamine content can increase carbohydrate and fat oxidation after eating, so you burn more calories.12
4. Whole grains:
Experts say whole grain foods can boost metabolism and trigger weight loss too. They can decrease the number of calories your body holds onto during digestion. Plus they can rev up your metabolism, so your body burns through more energy.
Whole grains, unlike their refined cousins, hold onto the whole grain kernel.
- brown rice
- whole wheat flour
- wheat berry
In one six-week study, volunteers were split into groups. One group received whole grains to eat, while the other group got refined grains. They only ate food the researchers gave them, and returned any uneaten foods to the scientists.
The whole grain group had increased resting metabolic rates and burned more energy. In fact, they lost around an extra 100 calories per day, compared to the refined grains group.13
Don’t let a sluggish metabolism keep you down. Boost metabolism and lose weight with these fat-burning foods.
1. “The influence of thermic effect of food on satiety,” Eur J Clin Nutr. 1998 Jul;52(7):482-8
2. “Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women,” J Am Coll Nutr. 2002 Feb;21(1):55-61
3. “The effects of green tea on weight loss and weight maintenance: a meta-analysis,” Int J Obes (Lond). 2009 Sep;33(9):956-61
4. “Green tea for weight loss and weight maintenance in overweight or obese adults,” Cochrane Review, Published: 12 December 2012
5. “Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans,” Am J Clin Nutr, December 1999, vol. 70 no. 6 1040-1045
6. “Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans,” Am J Clin Nutr. 2008 Mar;87(3):778-84
7. “A high-protein diet for reducing body fat: mechanisms and possible caveats,” Nutr Metab (Lond). 2014; 11: 53
8. “Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber,” Am J Clin Nutr. 2006 Jan;83(1):89-94
9. “Critical role for peptide YY in protein-mediated satiation and body-weight regulation,” Cell Metab. 2006 Sep;4(3):223-33
10. “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations,” Am J Clin Nutr. 2005 Jul;82(1):41-8
11. “Beneficial effects of L-arginine on reducing obesity: potential mechanisms and important implications for human health,” Amino Acids. 2010 Jul;39(2):349-57
12. “Glutamine supplementation increases postprandial energy expenditure and fat oxidation in humans,” JPEN J Parenter Enteral Nutr. 2006 Mar-Apr;30(2):76-80
13. “Substituting whole grains for refined grains in 6-week randomized trial favorably affects energy balance parameters in healthy men and post-menopausal women,” Am J Clin Nutr. 2017 Mar;105(3):635-650
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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