Metabolism is the term that indicates the process of chemical reactions inside your body, which allows your body to function normally with functions such as digesting food, breathing, and repairing body cells. There are many factors that can affect how fast or how slow your metabolism is, depending on your body size, age, gender, as well as your genes.
In general, having a good metabolic rate can make you feel healthier and more energetic. Not only that but having a high metabolism rate can also help you control your weight better and avoid the diseases which are commonly associated with obesity such as high blood pressure and diabetes.
If you are looking for ways to boost your metabolism, consider trying out one of these 4 amazing diets.
1. A High-Protein Diet
Consuming food can actually increase your metabolism rate for a few hours and it is called the Thermic Effect of Food (also known as “TEF”). This process is caused by the extra energy and calories required for your body and organs to digest new food, absorb it, and then process all the nutrients acquired from the meal. The best high-protein diets work alongside a specialized metabolic renewal workout plan. Many people look at this kind of program and wonder if it works until they try it out for themselves and see the rise in TEF. Among food choices that have a high rise in TEF, protein is found to cause the largest increase in TEF. Specifically, a protein normally causes your body’s metabolic rate to increase by 15 percent to 30 percent whilst carbs cause an increase of 5 to 10 percent, and fats an increase from 0 percent to 3 percent.
Therefore, if you want to increase your metabolic rate, opt for food choices that are high in protein to help you feel more full, have a higher metabolic rate, and prevent yourself from overeating. Depending on your preferences, there are a large number of food choices that are high in protein for you to choose from including lean chicken, lean beef, fish, beans, tofu, eggs, milk, nuts, and low-fat yogurt.
2. A Diet High in Natural Diuretics
According to studies, frequent drinkers of green tea and oolong tea drinks have been found to have an increased metabolic rate of between 4 and 5 percent. One of the reasons why these tea-based beverages and other diuretics can help increase metabolism is due to their ability to convert some of the stored fat in our bodies into fatty acids which boost fat burning by 10 to 17 percent.
The same goes for caffeinated drinks such as coffee as caffeine can increase your metabolism by 3 to 11 percent. Similar to green teas and oolong teas, coffee also promotes the fat burning process inside our bodies. However, keep in mind that caffeine and its effectiveness in increasing metabolic rate or promoting fat burning varies depending on factors like your body type and other factors like caffeine tolerance.
3. A Diet of Spicy Food
Spicy foods can be excellent for increasing your metabolic rate and providing all of the related benefits. In chili peppers, for example, there is a substance called capsaicin, which can help you significantly boost your metabolism. According to a study of the effects of capsaicin on burning calories, published in the Journal Bioscience Reports in 2017, it was found that eating peppers will help you burn an additional 10 calories per meal. However, spicy food is not tolerable for everyone, and as the metabolic increases are relatively small, in order to have a significant effect on your metabolic rate, you will have to add spices to most of your meals. If you are a fan of spicy foods, however, you should definitely try incorporating peppers into your metabolism-boosting diet plan.
4. A Diet with Healthier Oils
In contrast to saturated fats, coconut oil is a healthier cooking option as it is high in medium-chain fats. Regarding metabolism and its rate, medium-chain fats can effectively increase your metabolic rate better than long-chain fats in food choices such as butter. In one study, researchers discovered that medium-chain fats caused metabolism to increase by 12 percent whilst long-chain fats only raised metabolic rate by 4 percent.
As coconut oil has more health benefits than cooking fats, there are more and more people making the switch. If you are looking for a way to increase your metabolism, as well as promote better health, incorporate coconut oil into your diet.
Having a high metabolic rate can benefit you in many ways including having better energy, feeling more positive, and managing your weight more easily. As well as factors such as genetics, age, and gender, what you choose to eat can still have a huge influence on your metabolism. In order to increase your metabolism, make use of these food tips, and incorporate them into your daily meals.