10 Foods to Boost Your Metabolism
If you’re trying to lose weight, the best approach includes getting 30 to 60 minutes of exercise a day combined with eating a healthy diet. But there’s more to meal planning than just avoiding foods high in sugar, sodium, saturated fat and empty calories. Eat the right healthy foods, and you can boost your metabolism and lose weight faster. Add these 10 foods to your diet.
It’s a little sweet and a little sour. This citrus fruit is low in calories. It’s also a good source of dietary fiber that helps you feel fuller longer, and keep your blood sugar levels under control. If you’re taking medication, talk to your doctor before adding grapefruit to your diet. Grapefruit can interfere with some prescription drugs.
This water-dense vegetable can help fill you up without overloading on calories. It’s a great addition to salads or soups, and makes a great healthy snack.
3. Whole Grains
Eat more whole-grain bread, steel-cut oats, and brown rice. These are just a few examples of whole grains that can help you lose weight. Whole grains take more energy to digest, help boost your metabolism, and satisfy your hunger. In addition to aiding in weight loss, whole grains also help regulate blood sugar levels and prevent or control diabetes.
4. Green Tea
Studies show that nutrients in green tea help increase metabolism, aid in weight loss, and improve insulin sensitivity. Add green tea to your diet with a drink or supplement to complement a healthy diet and regular exercise shed those unwanted pounds.
5. Fish and Nuts
What do these foods have in common? They are all good sources of omega-3 fatty acids. Healthy levels of omega-3 fatty acids help regulate hormones associated with weight management and speed up metabolism and fat loss. Nuts are high in fat, so we recommend no more than 15 nuts per day.
Keep drinking coffee. How does that sound for weight loss advice? Pretty good, right. However, coffee is only going to help you if you drink it black, instead of loaded up with whipping cream, sugar, and whole milk. Caffeine in coffee helps stimulate your metabolism and elevates your heart rate just enough to burn extra calories.
Technically a fruit, avocados contain monounsaturated fats (or healthy fats) that increase metabolism. That’s great for weight loss, but avocados also help control cholesterol, lower the risk for a heart attack or stroke, protect your vision, and promote hair health. Try adding diced avocados to a salad, add some to a smoothie, or spread some avocado paste on a piece of toast. Keep in mind that avocado is a high-fat fruit, so keep portions small.
8. Spicy Foods
Think about the last time you ate a hot and spicy burrito, bowl of chili, or some salsa. What happened? Chances are pretty good that little beads of sweat appeared on your forehead and your nose started to run. And that’s a good thing. Hot peppers and spices like jalapeños and cayenne pepper can raise your body temperate, forcing your body to burn extra calories to cool down.
9. Lean Meats
Skip the red meats high in saturated fat like steak and some hamburger, and go for lean meats like skinless chicken and turkey. Healthy, high-protein meat sources require a lot of energy to digest. For example, ti takes about 90 calories of energy to digest an average-sized 300-calorie chicken breast. Pretty good ratio when you compare that to what your body does with a 300-calorie candy bar or biggie-sized soda.
Don’t worry, it’s not some crazy diet food. “Legumes” is just a fancy word for beans. And they may actually have some of the magical properties suggested by the children’s rhyme, “Beans, beans, the magical fruit…” Beans are loaded with vitamins and nutrients your body needs for best health. They’re low in calories and require extra energy to digest. You’ll keep your metabolism humming along when you make beans or legumes a regular part of your diet.
Getting your diet right is one of the toughest challenges to figure out when it comes to weight loss. For most people, it takes some time to adjust to eating healthier. Make these foods a regular part of your diet, and you’ll be on the fast track to achieving your goal weight.