20 Foods to Boost Your Metabolism by Aliza Beer, MS RD

20 Foods That Boost the Metabolism

by Aliza beer MS, rD, cDN

there is a plethora of products on the market claiming to boost your metabolism and be beneficial for your health. However, eating real food is the best way to stay healthy and have a good metabolism.

Metabolism is a term used to describe the chemical reactions in maintaining life. It is the process in which your body converts the food you eat into energy. Our bodies need energy to breathe, think, move, and grow. Lack of sleep, some medications, strict diets, chronic stress, and high-fat diets are shown to decrease your metabolism. Your basal metabolic rate (BMR) is the minimum amount of calories your individual body requires to function at rest. Someone with a fast metabolism is someone with a high BMR, which means their body needs more calories to function. To have a healthy and functioning metabolism, you must sleep enough, fuel your body, not skip meals, and exercise regularly. There are also different foods that benefit your metabolism.

Foods that boost the metabolism:

1. Cruciferous vegetables: Vegetables like cauliflower, Brussels sprouts, broccoli, and cabbage contain nutrients called sulforaphane and glucoraphanin that have many benefits. They lower blood fat levels, increase the metabolism, and support the detoxification of different toxins. Aside from their other beneficial contents like fiber and vitamins, their metabolism-boosting contents are a big plus! 2. Cinnamon: Cinnamon has a host of benefits for the metabolism. It has been shown to regulate glucose levels. This is important because when too much insulin is produced to combat high glucose levels, it can be negative for fat loss because insulin is a fat-hoarding hormone. Additionally, the body uses a lot of energy to process spices, which can thereby help you lose fat. 3. Citrus fruits: Citrus fruits like oranges, lemons, grapefruit, and limes contain vitamin C, which is very helpful for weight loss. They assist in fat burning and can make you feel more energized. 4. Seeds: Seeds like chia seeds, basil seeds, and flax seeds have high amounts of omega-3 fatty acids. Because they are rich in fiber, antioxidants, and omega-3 fatty acids, they can be very beneficial for your health if incorporated into your daily diet. Since fiber is difficult for the body to break down, it requires a significant amount of calories to break it down. Therefore, it helps speed up the metabolism. 5. Beans: There are many types of beans that are great for the metabolism. Chickpeas, black beans, kidney beans, and lima beans are a few types of beans that contain fiber and protein which help preserve lean body mass and boost the metabolism. 6. Berries: Berries are rich sources of fiber and antioxidants. They also help regulate blood sugar and keep your metabolism running smoothly. They are filled with vitamins and minerals that, when consumed often, increase your metabolism. 7. Nuts: Although nuts are high in fat and calories, they promote weight loss when eaten regularly. According to research, because nuts are rich in antioxidants and anti-inflammatory, they help the metabolism function properly. People who eat nuts have lower insulin resistance, which means blood sugar is regulated well. This means eating nuts will help prevent diabetes and other health issues. 8. Oats: Oats are a great food to jumpstart the metabolism. They are a superfood that contain high amounts of calcium which increase the body’s core body temperature, thereby boosting metabolic activity. 9. Hot peppers: Spicy foods like hot peppers are proven to boost the metabolism. Chili peppers have capsaicin, the part of the pepper that gives it its spiciness. It acts as an appetite suppressant and can help the body burn more fat. Studies have shown that eating capsaicin increases the metabolic rate. 10. Seaweed: Seaweed is rich in iodine, which helps with the production of thyroid hormones that ensure your thy-

roid is functioning properly. A major function of the thyroid is to regulate the metabolic rate. Therefore, if you have a healthy well-functioning thyroid, it will result in your metabolism also working well. 11. Cacao: Cacao has been proven to improve the metabolism and help the body metabolize fat better. Cacao is also anti-inflammatory and improves digestion. This is one reason why you should look for a high percentage (at least 70%) of cacao in your chocolate! 12. Lean protein: Eating lean protein is shown to boost the metabolism. The body burns more energy processing protein than it does fats or carbohydrates. Therefore, the digestion of protein can enhance the metabolism. 13. Whole grains: Whole grains contain short-chain fatty acids that cause the body to release leptin, a hormone that helps you feel satiated. Additionally, the fiber content found in whole grains help decrease the amount of calories retained during digestion, thereby increasing the metabolism. 14. Coffee: Coffee, specifically caffeine, have been shown to burn calories. Studies have shown that caffeine not only burns calories but also burns fat.

15. Tea: Tea contains compounds that are very beneficial for your health. It contains catechins, which work to increase the metabolic rate. Green tea, in particular, increases the number of calories you burn, as well as the amount of fat burned. 16. Ginger: Ginger consumption enhances the thermic effect of food, meaning it increases the metabolic rate for the line or in some health food stores that sell different medicinal herbs. 18. Dark leafy greens: Dark leafy greens are high in iron, which is essential for the proper functioning of the metabolism. Iron helps carry oxygen from all of the cells in your body. This assists in the burning of fat. They are also packed with magnesium, which is integral for an effi-

To have a healthy and functioning metabolism, you must sleep enough, fuel your body, not skip meals, and exercise regularly.

few hours after eating it. It also helps you feel satisfied, while also having a significant effect on body weight and fat. 17. Ashwadanga: Ashwadanga is a medicinal herb that offers several health benefits. Aside from improving blood sugar, reducing stress and anxiety, and decreasing inflammation, its antioxidant content speed up the metabolism and help reduce belly fat. This could be found oncient metabolism. The body is dependent on magnesium for the different chemical reactions needed for a functioning metabolism. 19. Coconut oil: Coconut oil has been shown to boost the metabolism and reduce appetite when consumed. It also helps the thyroid function smoothly, which directly impacts the metabolism. 20.Apple cider vinegar: Apple cider vinegar has a lot of health advantages. In addition to making you feel full and balancing the stomach’s pH, apple cider vinegar regulates blood sugar and prevents it from spiking. When blood sugar spikes, the metabolism is slowed and fat burning is suppressed. Therefore, consuming 1-2 tablespoons of apple cider vinegar in salad dressing or diluted in water can keep your body functioning properly.

Our metabolisms have been created to function well and regulate themselves. However, with the addition of processed foods and the abundance of stresses in our daily lives, its function can be impaired or minimized. Therefore, increasing foods in your diet that have been shown to boost the metabolism can be very helpful in ensuring our bodies are working optimally. It is important to include these foods in your daily food intake in order for your body to benefit from their positive features.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail. com, and you can follow her on Instagram at @alizabeer