To naturally speed up your metabolism, eat foods high in protein, such as lean meats, fish, eggs, and beans. It's also important to include foods high in fiber, such as fruits, vegetables, and whole grains. Chili peppers and other spicy foods can also increase calorie burn. Finally, to stay hydrated, make sure you consume a lot of water.
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Meals That May Increase Your Rate Of Metabolism:
Foods High In Protein:
Consuming foods high in protein may help increase your metabolism for a few hours. This is because it takes more energy for your body to digest them. This is known as the thermic effect of food (TEF) or diet-induced thermogenesis.
The number of calories your body requires to process, absorb, and digest the nutrients in your food is known as the TEF.
Protein-rich foods have been found to increase TEF the most. For example, they increase your metabolic rate by 15–30%, whereas fats increase it by 0–3% and carbohydrates by 5–10%.
Foods High In Protein;
Lean Meat, Fish, Eggs, Dairy, Beans & Legumes, Nuts, Seeds
Protein-rich diets also help your body maintain muscle mass, which reduces the metabolic decline that happens when you lose weight.
Ginger:
According to a study in the journal Molecules, fresh ginger root contains naturally occurring compounds that have been used for thousands of years to treat cold symptoms, lessen nausea, and ease arthritis. Some research suggests that eating ginger may aid in weight loss, but more research is needed. Try grating some of this versatile and fragrant spice into pancake batter, baked squash, or vegetable stir-fries if you haven't already. Naturally, a soothing cup of ginger tea, made with fresh ginger and a squeeze of lemon, is the perfect way to cap off the day.
Greek Yogurt:
Greek yogurt contains twice as much protein as other yogurts, making it a great choice for burning off excess body fat. The body expends more calories digesting protein than it does digesting carbs. For a nutritious breakfast, serve Greek yogurt with a handful of fresh raspberries, blackberries, or blueberries. Your body may absorb fewer calories and feel fuller for longer if you eat these jewel-like fruits.
Blue Berries:
Blueberries may help prevent the weight gain that appears to come with aging. Flavonoids, which are naturally occurring plant compounds, are abundant in them. In a long-term study published in the British Medical Journal, more than 100,000 men and women were tracked over multiple four-year periods. It was discovered that eating foods high in flavonoids, particularly anthocyanins, which are found in blueberries, was associated with less weight gain in men and women aged 27–65 who were studied for up to 24 years.
Beans & Legumes:
Legumes and beans are particularly high in protein when it comes to plant foods. Studies show that your body requires more energy to digest foods with a higher protein content than to digest foods with a lower protein content.
Your body can use the soluble and resistant starch found in legumes as dietary fiber to support the good bacteria in your large intestine by acting as a prebiotic.
These healthy bacteria then produce short-chain fatty acids, which may help keep blood sugar levels in check and help your body use fat stores as fuel more effectively.
Example: Peas, Chickpeas, Peanuts, Peas, Lentils
Leafy Green:
Carbohydrates or other fats can be converted into the majority of the fats your body needs. That is not how omega-3s function. Since the body is unable to produce nutrients on its own, it depends on the food you eat. This is where leafy greens like kale, spinach, and romaine lettuce come in handy. Because they are substantial and filling, these greens are associated with weight loss in addition to supporting your heart by keeping your blood vessels healthy. To take advantage of their many health benefits, blanch, roast, or chop them and then add them to your breakfast omelet or dinner salad.
Watermelon:
The majority of a watermelon slice is water, which will fill you up and keep you from snacking between meals. People think that fruits shouldn't be eaten because they are sweet. But they are high in fiber, vitamins, and minerals. Furthermore, watermelon's arginine may directly contribute to fat loss.
Chili peppers:
Chili peppers contain a chemical called capsaicin, which may raise your metabolism by slightly accelerating the rate at which calories are burned.
According to a review of studies, capsaicin, whether it's in supplements or the peppers themselves, may actually help you lose weight and enhance your overall health.
Similar benefits have been demonstrated in studies using daily dosages as low as 6–10 mg. This is equivalent to one jalapeño pepper.
Capsaicin may also decrease appetite. Taking at least 2 mg of capsaicin just before meals appeared to reduce caloric intake, especially from carbohydrates, according to a 2014 analysis of studies with nearly 200 participants.
Likewise, cayenne pepper may increase the amount of fat your body burns for energy, particularly after a high-fat meal. This fat-burning effect, however, might only be advantageous to people who are not accustomed to eating spicy foods.
Nevertheless, there is conflicting evidence regarding capsaicin's ability to speed up metabolism.
Researchers estimate that about 40% of that increase is due to water-induced thermogenesis, the process of using additional calories to raise the water's temperature to body temperature.
However, the effects appear to last only 40 to 90 minutes after drinking water. The impact may be felt differently by each individual.