Are there really such foods that increase metabolism and burn fat?
What if I tell you that you can lose weight by eating? Yes! It is possible. All you have to do is make a few changes to your diet and include foods that increase metabolism and burn fat.
Losing weight can significantly impact our health and prevent diseases given that obesity increases the risk for a number of illnesses. That includes diabetes, cardiovascular disease, and several types of cancer, it plays a significant role in the worldwide burden of chronic disease and disability including COVID-19 mortality rate.
In addition to exercise and sleep, metabolism plays an important role in burning fat and maintaining weight loss. Metabolism is our body’s way of converting the food into energy and certain foods can speed up that process. Now you may be wondering how can I get my metabolism up.
Let’s see what foods increase metabolism:
Foods That Increase Metabolism & Burn Fat Quickly
Here is the Fast food metabolism list:
Water
“The body’s first need is water”, says David A. Bender a British biochemist and nutritional scientist. A 2003 study tested the theory that “the sympathetic stimulus which was provided by water drinking could increase the metabolic rate” (Thermogenesis). The researchers found that both men and women’s metabolisms went up by 30% after drinking 500 milliliters of water.
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After finishing the exercise, it took ten minutes for metabolism to speed up and reached its highest point between thirty and forty minutes after having water. The effect was still present an hour after it began.These results were used to estimate that consuming 1.5 liters more water than one would normally consume would increase daily energy expenditure by about 200 KJ.
Staying dehydrated for a long time can reduce the metabolism rate by 3%. So, considering water as an integral part of diet can prove beneficial for metabolism.
Protein and lean meat
Protein Based foods are among the foods that quicken your metabolism. Let’s see how proteins work.
Several body parts are built using proteins. Vitamins, enzymes, hormones, blood, skin, cartilage, muscle and bones are all included among tissues. They play an important role in blood coagulation, maintaining fluids in the body and making the immune system work. Carbohydrates are essential for brain development and cell and tissue reconstruction, including muscle tissue.
Proteins are composed of various amino acids. Our bodies are able to create a number of amino acids independently. We call these amino acids non-essential. However, our bodies depend on us getting nine specific amino acids from what we consume. Because the body needs them, these are called essential amino acids.
What foods contain Protein:
- Chicken breast – Very high in protein, low in fat.
- Turkey breast – Lean and packed with protein.
- Lean ground beef (90% lean or higher) – Good source of iron and protein.
- Pork tenderloin – Leaner than many cuts of pork, with solid protein content.
- Sirloin steak – A leaner cut of beef that’s still flavorful and protein-rich.
Including these foods into the diet can not only help improve the metabolism, it can also provide you with beneficial nutrients to keep your body healthy.
Avocado
Avocado and fat loss are tied together as it is among the most famous foods that quicken your metabolism. Research has demonstrated that numerous foods high in bioactive substances have proven to be vital friends in the treatment of body fat. Avocado is among the foods that increase metabolism and burn fat as it has a distinct nutritional makeup. It is notable for having a low-medium energy density, with water making up roughly 72% of its weight and having a low sugar content (0.2 g per half of the fruit).
Lets see a further breakdown of nutrients present in avocados:
- Folate: 20% of the DV
- Vitamin K: 18% of the DV
- Potassium: 10% of the DV
- Vitamin C: 11% of the DV
- Vitamin E: 14% of the DV
As avocados are high in fat it can make you feel full for longer which partly happens because the fiber and fat can delay the process of release of the food from your stomach. This helps you feel satiated and prolong the duration in your meals reducing your overall intake of calories.
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Coffee
Coffee is another low calorie treat to boost metabolism. According to Harvard study, drinking four cups of coffee a day can reduce body fat by 4%. 6 This research prompted the discovery that coffee’s impact on the fat loss was not due to the reduction in blood sugar level as was hypotheses, rather it was effective to boost metabolism.
More research studies have shown that caffeine stimulates epinephrine which is a hormone responsible for fat burning, by acting on the nervous system. 7
Ginger
Being a powerful antioxidant and anti-inflammatory ginger has a lot of benefits which includes; prevention of some diseases such as diabetes, cancer and obesity. It is also among foods that increase metabolism and burn fat. As it contains thermogenic properties and potent diuretic which helps in reducing fat and boosting the metabolism and stimulating the body to burn more fat.
It can be consumed as tea with other ingredients such as cinnamon, lemon and honey.
Beans/lentils/legumes
Fiber and protein can be found in high levels in foods like beans, lentils and legumes. It helps control your appetite and raises your body’s calorie burn. Potassium, fiber, iron and magnesium are the nutrients found in these foods. Your intestinal bacteria can benefit from the soluble and resistant starches found in legumes, as these are used by your body as prebiotics.
Dairy
According to Dariush Mozaffarian, eating dairy is a part of a healthy diet, and it is highly recommended to consume probiotic-containing yogurt and fermented dairy products like cheese. The decision between low-fat and whole-fat dairy products should be left to personal preference while more study is conducted.
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This is because there is little empirical proof that low-fat dairy products are healthier, and there is at least some new research that suggests the potential benefits of meals high in dairy fat. These suggestions align with the increasing emphasis on and comprehension of the significance of foods and dietary patterns as opposed to individual, isolated nutrients, says Dariush Mozaffarian.
Here is a list of foods that help metabolism containing dairy:
Probiotic-containing yogurt
Fermented dairy products such as:
- Cheese (e.g., cheddar, gouda, parmesan)
- Kefir
- Cultured cottage cheese
Whole-fat dairy products (optional, based on preference), including:
- Whole milk
- Full-fat yogurt
- Whole milk cheese
Low-fat dairy products (optional, based on preference), including:
- 1% or 2% milk
- Low-fat cottage cheese
- Low-fat yogurt
Oily Fish
According to ARENA Associate Professor Alison Coates, omega-3 polyunsaturated fatty acids are proven to increase fat burning. She says that “In a large cohort study, men who reported higher fish consumption were less likely to be overweight than those who reported low fish consumption, an effect which could be explained by its omega 3 fish oil content.”
Here are some common examples of oily fish:
- Salmon
- Mackerel
- Sardines
- Herring
- Anchovies
- Trout
- Tuna (especially albacore and bluefin)
- Swordfish
Adding these once a week in your diet can contribute to a nutritionally rich diet and improve metabolism.
Flax Seeds
Flax seeds are a rich food source for thiamine, a B vitamin which can improve energy metabolism and improve function of cells. According to a study published by NIH over 12 weeks use of flax seeds improved the metabolism related parameters. 12 Flax seeds can also help improve digestion, lowering cholesterol and cardiovascular support.
Spinach and Kale
Spinach has more iron, magnesium, manganese and folate which are all helpful for your body’s metabolism, pregnancy and blood sugar control. On the other hand, kale is richer in vitamins A, C, B6 and K, plus antioxidants that can help improve heart health and lower inflammation. They are both healthy and nutritious which benefits metabolism and your overall health.
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Final Thoughts: How can I get my Metabolism up?
Overall, these are some of the foods that quicken your metabolism and which can make significant changes to your body fat if consumed in moderation. These can also help you improve your metabolism and maintain fat loss proving to be life changing additions to your lifestyle.
Want to know how to quicken fat loss? Start with your plate!