Weight Loss – Boost your metabolism with these foods
What is Metabolism & What Foods Help with Weight Loss?
Metabolism is the chemical processes that occur inside the body that allow life and normal functioning. These chemical processes require energy which we gain from eating food. The amount of energy we burn at any given time is regulated by your metabolism.
Your individual metabolic rate can be divided into 3 sectors
1. Basal metabolic rate – this is the amount of energy burned at rest and is responsible for 60-80% of total energy expenditure.
2. Energy used from incidental activity and exercise – this is the additional energy expenditure used during movements and exercise for the day. In the average person this will account for around 20% of energy use.
3. Thermic effect of food – this is the energy used by the body to eat and digest your food. This accounts for only 5-10% of energy expenditure.
We can influence our metabolism through a variety of ways, including resistance training, interval training and through the foods we eat. This article will discuss foods that you can eat that will help lift your metabolism to new levels and assist in your weight loss.
Foods that boost metabolism, aid in fat burning and increase weight loss
1. Water – a recent study showed that participants who drank 500ml of water increased their metabolism by 30%. Always start your day with a large glass of water as soon as you wake, this will kick start your metabolism and set your day off on the right track. Water is also a natural appetite suppressor and drinking water consistently throughout the day will stop you mistaking thirst for hunger.
2. Coffee and caffeine – this one may surprise you but several studies have found that drinking caffeinated coffee can increase your metabolic rate by up to 16% for 1-2 hours after consumption compared to decaffeinated versions. Ensure your coffee is without milk or sugar as these are empty calories that will offset any potential increase in energy expenditure. Also be careful not to consume too close to bed, as ive said before in previous article, (http://www.wellfitpersonaltraining.com.au/2011/12/02/sleep-%E2%80%93-how-does-not-getting-enough-affect-my-body/), missing sleep can be hugely detrimental to weight loss.
3. Green tea – Studies have conclusively proven the effectiveness of green tea in boosting metabolic rates. Drinking one or 2 cups per day will help keep your metabolism at its peak and you get the added bonus of natural caffeine, a mood enhancer and a source of large amounts of antioxidants. Green tea is a must!!
4. Chili, capsicum and hot peppers – These are fairly commonly known as metabolism boosters and for assisting in weight loss. Research has proven that spicy foods can speed up the metabolism and help control cravings. The chemical found in these foods responsible for this is called capsaicin. This chemical temporarily causes your body to release excessive stress hormones which will enable higher rates of calorie burning.
5. Turkey – Turkey is low in fat and high in protein. Turkey contains around 1 gram of fat per 30 grams of flesh. The high protein levels are great for muscle building but also for increasing your metabolism. Protein digestion in the body causes a 30% increase in BMR as opposed to 6% for carbohydrates and 4% for fats. Turkey is also a great source of vitamin B, B1, B6, zinc and potassium.
6. Foods rich in B vitamins – B vitamins play an integral role in your body’s metabolism, with the most notable being B6 and B12. Folate, niacin and thiamin are also very important. Foods that are high in these vitamins include spinach, asparagus, poultry, fish, eggs and most beans.
7. Almonds – For the same reason as Turkey, almonds are metabolic boosters through their high amounts of protein. Almonds are one of nature’s superfoods. They have been proven to be the most nutritionally dense of all the nuts, so you get a large amount of macronutrients from a small portion, and all of these kilojoules are “good” kilojoules. Almonds are rich in vitamin A which is a powerful antioxidant and also high in fibre which will help to make you feel full. A must for your between meal snacks.
Weight loss is determined by your metabolism. If you can do the right things with your exercise and also with your diet, then it is possible to increase the amount of energy you are burning while you are sitting on the couch. Who doesn’t like the sound of burning kilojoules while doing nothing?
Next time you are at the supermarket, add the foods and drinks above to your shopping trolley and watch the difference it makes. Losing weight is not easy, but we can definitely optimize the things that are under our control.
Eat clean and train hard,
Drew
