Metabolism-boosting foods: Top-10 list for weight loss

We used to think weight loss is a complex process requiring discipline and willpower. You will hardly lose weight without effort and making no changes in your life. Can you make your path to a slim figure less challenging?

You can lose weight and keep the result using a scientific approach and metabolism knowledge. Do you know about metabolism-boosting foods that can be reliable helpers in fighting excess weight? Absorption of different macronutrients requires various amounts of energy:

Absorption of proteins takes 10-30% of the calories received with it;
Absorption of carbs takes 5-10% of the calories received with it;
Absorption of fats takes 0-3% of the calories received with it.

Including certain superfoods in your diet increases energy use and speeds up your metabolism. Here is our list of fat-burning foods that speed up metabolism.

Beans and legumes

You can include beans and legumes in the list of foods that increase metabolism and burn fat. The Grains & Legumes Nutrition Council (GLNC) of Australia notes the weight loss benefits of these foods and cites a US study demonstrating that regular consumption of beans and legumes reduces the risk of increased waist circumference. Along with smaller waist circumference, eating these foods leads to lower BMI and a reduced risk of obesity.

You can explain these “miraculous” effects of beans and legumes by several factors: they have high levels of plant fiber and give a feeling of satiety for a long time, eliminating the need for constant snacking that leads to weight gain. Including these foods in your diet will also help normalize cholesterol levels and improve the condition of the heart and blood vessels, and normalize bowel function.

According to some data, beans and legumes can reduce the levels of leptin, a hormone controlling energy consumption and use. Excess weight is usually accompanied by high leptin, so lowering its levels will also help you lose weight.

What beans and legumes should you include in your diet for weight loss?

Lentils;
Chickpeas;
Beans;
Black beans;
Peanut.

Vegetables and fruits

Vegetables and fruits are actual stores of useful substances necessary for the body’s normal function. Additionally, they contain a lot of plant fiber, which benefits have been proven for metabolism. Fiber is a complex carb with a minimum calorie content that is practically not absorbed, improving intestinal motility. A healthy human should eat at least 30 g of fiber every day.

According to a study, the benefits of vegetables and fruits for increasing metabolism and losing weight are evident. In Australian women involved in the study, increased consumption of vegetables and fruits led to weight loss. Moreover, the absorption of complex carbs requires energy, and the low-calorie content of vegetables and fruits makes it possible to reduce the daily calorie intake to a minimum.

Vitamins contained in vegetables and fruits also help accelerate metabolism. For example, vitamin C is involved in converting glucose into energy, and vitamin A plays a vital role in all metabolic processes. The best fruits and vegetables that boost metabolism include:

Berries;
Apples;
Pears;
Kale;
Broccoli;
Spinach;
Kohlrabi;
Artichokes.

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Protein-rich foods

Protein-rich foods play a significant role in losing weight. The recommended amount of protein should be at least 10% of the total daily calorie intake. What are the benefits of protein for weight loss? First, its absorption requires a lot of energy, leading to increased metabolism. Increasing the protein intake to 20-35% allows you to burn 150-200 extra calories per day.

High-protein foods also make you feel full longer. During their absorption, the secretion of satiety hormones increases and the production of ghrelin, a hunger hormone, decreases. As a result, you can easily give up constant snacking between meals and night trips to the fridge. According to a study, a protein-rich breakfast helps control appetite and avoid overeating at the end of the day.

Protein is essential for muscle growth, speeding up metabolism since muscles use more energy than fat tissue. Experts recommend eating enough protein foods to prevent muscle loss with age. Your diet should include the following protein-rich foods:

Avocado;
Eggs;
Tempeh;
Fish;
Seafood;
Lean meat;
Cheese.

Whole grains

Whole grains are practically not processed, unlike processed foods, so they retain a wide range of healthy substances. These foods are rich in plant fiber, which benefits weight loss. According to the GLNC, regular consumption of high-fiber foods reduces the risk of weight gain, as evidenced by the meta-analysis of observational studies.

How can whole grains help in weight loss? Fiber absorption requires more energy than foods devoid of this important component. That is why experts recommend always including whole grains in your diet if you want to lose weight. Include these foods in your diet:

Barley;
Bulgur;
Brown rice;
Black rice;
Whole grain flakes and pastries.

Nuts

Nuts can be considered metabolism-boosting snacks. Many fitness instructors recommend using them as such. These foods are rich in healthy fats that help you feel full longer. They also contain substances that can speed up metabolism. For example, brazil nuts and cashews contain lots of selenium, which is essential for thyroid health playing an important role in metabolism.

According to a study of the University of South Australia, regular consumption of almonds helps normalize hormones, in particular, increases insulin sensitivity. And insulin resistance is often the cause of excess weight. Given their unconditional benefits for weight loss, include in your diet these nuts:

Almond;
Brazil nut;
Hazelnut;
Walnuts;
Pistachios;
Pine nuts.

Chili peppers

Many know about the benefits of chili peppers for losing weight. These benefits are explained by their ability to accelerate metabolism and burn excess fat. These properties of chili peppers are due to capsaicin, a special substance improving blood circulation and giving the vegetable a burning taste. Moreover, it has an antimicrobial effect, normalizing the intestinal microflora and enhancing its function. According to a study of the University of Adelaide, capsaicin also reduces the feeling of hunger by affecting specific stomach receptors.

Flax seeds

Flax seeds are unlikely to replace a complete meal for you. However, experts strongly recommend always including this wonderful food in your diet. How can flax seeds be helpful for weight loss? First, they are rich in fiber, which provides a feeling of fullness and leads to intestinal health. Flax seeds also contain a lot of protein, which absorption requires much energy, speeding up metabolism.

A study demonstrates the benefits of this food for metabolic syndrome. According to the study, eating flax seeds combined with lifestyle changes is more effective for weight loss than just lifestyle changes.

Ginger

The benefits of ginger for metabolism are due to its ability to increase blood circulation. Moreover, it reduces appetite. According to a study of Bond University, ginger is effective for glycemic and weight control, reducing insulin resistance and lowering BMI. Ginger also has anti-inflammatory properties and favorably affects the cardiovascular system, reducing “bad” cholesterol. Additionally, ginger improves intestinal motility, which also helps lose weight.

Coffee

Coffee has long been known as a fat-burning product, being one of 10 foods that speed up your metabolism. And this drink really helps lose weight. According to some data, drinking about 3 cups of coffee a day can burn an additional 100 kcal.

The fat-burning properties of coffee were confirmed by a study on mice conducted by biomedical scientists from Queensland. During the study, fat mice ate coffee grounds. As a result, the mice lost weight and had their blood sugar decreased. The condition of the liver was also improved. However, when drinking coffee, it is important not to overdo it. Too much coffee can lead to nervous exhaustion and other adverse health effects.

Green tea

Green tea is perfect for fast metabolism and weight loss. Its leaves are rich in polyphenols, biologically active substances that are highly beneficial for health. Catechins and caffeine stimulate energy metabolism and help lose weight. During a study, drinking green tea for 6 weeks reduced LDL levels in overweight women. With obesity and metabolic syndrome, this indicator increases significantly. According to some data, green tea combined with exercise can also speed up weight loss.

Worst foods for slow metabolism

If your goal is to lose weight and improve your health, 10 foods that speed up your metabolism are just the tip of the iceberg. It is also important to avoid foods adversely affecting metabolism and causing other health problems, such as:

Thyroid dysfunction;
Hormonal imbalance;
Excess weight;
Indigestion;
Impaired intestinal microflora;
Blood sugar spikes;
Cravings for sweets and an unhealthy appetite.

The worst foods for slow metabolism you should avoid are given below.

Drinks containing sugar

Usually, sugar can reach up to 35 g per can in such drinks! Too much sugar can lead to obesity, metabolic syndrome, and diabetes with time. Drinks containing hidden sugar, such as alcohol, are at least as dangerous. Avoid these foods:

Fruit juices;
Carbonated drinks;
Bottled coffee drinks;
Energy drinks;
Alcohol;
Yogurts with added sugar.

Processed grain foods

Refined flour foods and pastries are not good for health. This is because all the nutrients, including fiber, are removed during processing. This results in fast absorption, causing blood sugar spikes and adversely affecting the pancreas, an important organ of the endocrine system. If you want to lose weight, avoid these foods:

Bread and baked goods;
Refined white flour;
Muesli and flakes;
Desserts, etc.

Shop snacks

Shop snacks, such as chips or crackers, are highly processed, lack nutrients, and may contain unhealthy fats. It is a source of empty calories in the form of easily digestible carbs. Avoid or reduce the consumption of these foods considering the daily calorie intake:

Chips;
Crackers;
Rusks;
Bars;
Crispbread, etc.

Conclusion

Metabolism is essential for weight loss. So, metabolism normalization is one of the main tasks in losing weight. You can speed up weight loss by eating some foods as part of a balanced healthy diet. Avoiding foods that impair the endocrine system and cause other health problems, decreasing metabolism and leading to weight gain, is another important step toward a slim figure. For the best result, in addition to diet management, you should consider factors such as exercise, sleep, and drinking enough water.

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FAQ

What foods speed up female metabolism?

Thyroid disorders frequently lead to slow female metabolism. Eating foods that positively affect the function of this organ will speed up metabolism. You can find substances beneficial for the thyroid in persimmons, bananas, apricots, nuts, and dried fruits. These foods also contain a lot of fiber essential for weight loss.

Does grapefruit speed up metabolism?

Currently, no data confirm that grapefruit speeds up metabolism. However, you can use it for losing weight. Grapefruit lowers blood glucose and increases insulin sensitivity, leading to weight loss. Moreover, the fruit contains fiber, allowing you to feel full longer and avoid snacking between meals. For these reasons, grapefruit is also considered a fat-burning food.

Does cinnamon boost metabolism?

Cinnamon can speed up metabolism. That is why it is recommended for those who want to lose weight. For this purpose, experts recommend consuming 0.5-1 teaspoon of this spice daily. Doing it in the morning when your body is set to burn fat would be better. Add cinnamon to coffee, tea, or water. Drink it in the morning before breakfast. Regular consumption of cinnamon can also boost immunity, normalize digestion, and improve health.

Does coconut oil boost metabolism?

Coconut oil has metabolic-boosting characteristics due to its medium-chain triglycerides, an alternative energy source for the body, competing with glucose. Experts recommend consuming up to 13 grams of coconut oil daily. You can add it to salads or use it in different dishes. To enhance the effect of coconut oil, add more exercise to your life, which will also help speed up your metabolism.

Does apple cider vinegar boost metabolism?

No data confirm that apple cider vinegar speeds up metabolism, but it can help lose weight. Apple cider vinegar reduces appetite. It also balances acidity in the body and improves digestion, which helps normalize weight. Experts recommend consuming 1-2 teaspoons of apple cider vinegar diluted in warm water before meals. However, if you have heartburn or other stomach problems, consult your doctor before using apple cider vinegar.