We all know how important a good, balanced diet is when it comes to weight loss. If you fail to keep your portions in check, you could find yourself straying further and further away from your weight loss goal. While every food item in moderation is good, there are some food items that can help you more so than others. If you’re looking for a little boost in your metabolism, then you’ve come to the right place. Metabolism as been defined time and again as the process wherein the body converts food and drink into energy. Metabolism plays a great role in weight loss since the more calories are burned than are consumed, the better the tendency for weight loss.
If you’re still looking for good food items to stock your pantry with, here are the 5 best foods to boost your metabolism and help you lose weight.
1. Beans and Legumes
Protein has a reputation for being good for weight loss since they increase the TEF or thermic effect of food by a whopping 15-30% compared to other food groups. Protein-rich foods also help keep you fuller longer since they promote feelings of satiety. Apart from usual choices such as meat, poultry, and fish, beans and legumes are great sources of protein and have a higher content of which compared to other plant foods.
Legumes, which include peanuts and green peas, are also high in dietary fiber, resistant starch, and soluble fiber which the body utilizes to feed good bacteria in the large intestine. These bacteria are responsible for producing short-chain fatty acids that aid the body in using stored fat as an energy source.
If you’re at a loss for how to squeeze beans and legumes into your diet, check out these healthy recipes involving beans and legumes that you can make anytime.
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BONUS: Tips on Preparing Beans and Legumes
Prepare soups and stews that feature beans and legumes
Get experimental by making chickpea “meatballs” or “burgers”
When cooking beans, simmer them slowly until tender for easier digestion.
When totally out, canned is sometimes a good option. Canning breaks down gas-producing carbohydrates into digestible form. However, always be mindful of the sodium content of canned and processed foods.
2. Cacao
Whenever we go on a diet, we’ve always been told to steer clear of sweets, candies and chocolates to be particular. While it is true that too much processed food and sugar in a diet can be tantamount to weight gain and potential health risks, if you actually take a closer look at cacao and exercise regulation when it comes to consumption of which, you’ll find that there’s plenty of benefits to this bean.
Studies have observed that cocoa and cacao extracts promote the genes that stimulate fat-burning. Another study also shows that cocoa prevents the enzymatic action that is needed to break down fat and carbs during digestion which could hinder the body from absorbing the calories they provide. These studies have been conducted on animals and studies involving human subjects and cacao products are rare. Nontheless, cacao and cocoa contain plenty of antioxidants that help the body in multiple ways.
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As mentioned, cacao in its purest, rawest, non-processed form is the best way to consume it since processing reduces its beneficial compounds and adds sugar and calories.
Now that the cold weather is upon us, sit back, relax, and enjoy cacao’s health benefits by trying these cacao drink recipes that you can modify to your liking.
BONUS: Useful Tips on Preparing or Consuming Cocoa
Pay attention to percentages when it comes to cocoa. If you want a rich cocoa drink, you shouldn’t go under 60-63% or over 70-80%
If you happen to be taking anti-depressants, steer clear of ceremonial cacao. Ceremonial cacao contains MAOI or Monoamine oxidase inhibitors that react badly with anti-depressants, causing a bad reaction with serotonin levels.
On the note of ceremonial cacao, take it on an empty stomach. Ceremonial cacao after food makes the cacao work slower.
When preparing your cacao, do not boil it. Boiling causes the cacao butter to split, reducing the theobromine mineral content.
3. Coffee and Tea
The age-old debate of which one you prefer, coffee or tea? Well, when it comes to taste, there could be some differences of preferences, but when it comes to metabolism-boosting to help with weight loss, it’s pretty much a tie. Tea contains health-boosting compounds known as catechins that collaborate with its caffeine content to increase the metabolic rate. If you’re a fan of matcha green tea, here’s some good news. Matcha can help increase fat oxidation that gives you a boost in burning calories.
As far as coffee is concerned, it is already a noted fact that coffee’s caffeine content helps increase the metabolic rate. As studies have shown, people who consume at least 270 mg of caffeine everyday can burn an extra 100 calories per day. Caffeine has also been found to be effective in enhancing workout performance, so if you need a little bit of a boost, a cup of joe before you go running just might do the trick.
If you’re looking to up your tea or coffee game, try these tea and coffee recipes. Feel free to look these up.
BONUS: Quick Coffee Do’s and Don’ts
As much as possible do not reheat your coffee. This creates an off-putting acidity to it.
Coffee is a known diuretic which is why it is important to drink plenty of water after a cup of coffee so you won’t feel too dehydrated.
Try not to use beans that have been ground for some time. This causes the flavor to diminish. The best thing to do is either have it ground at the store or grind it yourself.
Remember that 400mg of caffeine is the safest amount for most healthy adults. Do not go overboard with your caffeine for its metabolism-boosting properties since too much caffeine can lead to health problems.
4. Chilli Peppers
If you’ve a thing for spicy cuisine, then this is the good news you’ve been waiting for. Chilli peppers contain a chemical known as capsaicin that boosts the metabolism by elevating the calorie-burning rate of the body. A study was conducted involving capsaicin and it was concluded that it can help the body burn an extra 50 calories a day. Studies also report benefits like these from as low as 9-10mg per day which is akin to one jalapeno pepper. If that’s not good news enough, it is reported that capsaicin also has appetite-reducing effects.
A study that involved 200 people that had to consume 2mg of capsaicin before each meal showed reduced caloric consumption. If you add cayenne pepper to your meal, this can help increase the fat your body burns of energy. A small disclaimer, though as this one only applies to people who aren’t used to eating chili peppers.
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Nontheless, one cannot deny the multiple health benefits of chilli peppers. If you’re looking to spice up your cuisine and your metabolism, you can try some Korean dishes which are regular features on a K-Pop diet.
BONUS: Chili Pepper Tips
Store chilli peppers wrapped in paper towels. Peppers tend to sweat which causes it to deteriorate.
Blanched or roasted chilli peppers will last half a year in the freezer
The brining method is a great way to store chilli peppers. Simply slice the peppers and have and store them in a jar with water and a tablespoon of salt. Seal and refrigerate.
5. Eggs
If you’re like most people, you know that eggs are a breakfast staple. Whose mind doesn’t conjure up the image of scrambled of sunny side up eggs on a morning’s breakfast table? Well aside from being tasty and versatile, eggs are also great for boosting the metabolism. Eggs are low in calories, a great source of protein that helps keep the appetite at bay, and a good source of B vitamins that are known for aiding in converting the food you eat into energy and helping process those calories better.
According to a study conducted involving 2 sets of participants that reduced their energy intake by 1,000 calories/day, the group that ate 2 eggs for at least five days a week saw a 65% reduction in their body weight, 16% in their body fat and an overall 61% in their BMI and a 34% reduction in the waist circumference.
Photo by: @eatwell.sydney on IG
As mentioned, eggs are versatile so if you’re getting kinda tired of the same old sunny side ups, you can take a peek into any of these egg recipes to help give your breakfast-and your metabolism-a big boost.
BONUS: Quick Egg Tips
Exercise safety when eating eggs. Raw eggs are contaminated with bacteria which can cause food poisoning. Cook well if you’re planning to serve them.
On the note of cooking eggs, cook them all the way through so that it kills bacteria.
If you hard boil an egg, it should be used within one week and placed in the refrigerator at 45 F or lower within two hours of cooking
Regarding scrambled eggs, resist the temptation to overwhisk it. Simply beat the eggs until they are combined and you’re good to go.
Metabolism is extremely important when it comes to weight loss which is why being mindful of eating what helps it and what doesn’t is of the essence. That said, keep in mind that there is no magic food nor is there a magic formula to losing weight. It all boils down to your overall habits and behaviors.
Are you looking to lose weight? Maybe you need weight loss medication? Get in touch with a weight loss specialist and registered nutritionist dietitian who can help you kickstart your journey. Their expert advice coupled with a tailor-fit program can help you achieve your goals and maintain your results. Schedule an appointment with a weight loss doctor right now.
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