If you want to lose weight, you don’t necessarily have to eat less, but rather choose the right foods. Some foods give the metabolism some real boost and can support weight loss. FITBOOK has compiled a list of foods that have a beneficial effect on the metabolism.
Metabolism, also known as metabolism, which is often associated with the burning of calories, actually describes – roughly speaking – all biochemical processes that take place within the cells. In terms of food intake, the term refers to all processes in which the nutrients supplied are metabolized in the cells into energy that the body needs for vital functions. Bad, but also good lifestyle habits can affect the metabolism and slow it down or boost it. A diet that integrates certain foods can actually boost the metabolism.
Protein foods
The body needs more energy to digest protein-rich foods such as meat, eggs, dairy products, legumes and nuts. A process that occurs due to the thermic effect of food and relates to the number of calories the body needs to digest a meal. This, in turn, boosts metabolism and increases metabolic rate by 15 to 30 percent. In addition, a high-protein diet counteracts the slowing down of the metabolism by breaking down muscle mass and also helps to make you feel fuller for longer.1
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whole grain products
Whole grain products with whole grains instead of refined grain products such as wheat also help to boost your metabolism. On the one hand, eating foods with whole grains increases calorie loss because fewer calories are bound during digestion. On the other hand, the metabolism is boosted. In addition, the whole grains also contain more fiber, which has a positive effect on intestinal health. Blood sugar levels and insulin sensitivity also benefit from a higher intake of whole grains.
A 2017 study of 81 men and women found that subjects who substituted whole grains for refined grains for six weeks burned an average of 100 more calories than those who did not, due to an increased resting metabolic rate and greater digestive activity Whole grain products consumed. Highly recommended are dark grain products such as brown rice, oatmeal, and whole wheat bread.2
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chili peppers
The chemical compound capsaicin, found in chili peppers, can boost the metabolism so much that up to 50 extra calories are burned in the body. Above all, chili boosts fat metabolism, energy consumption and thermogenesis, i.e. heat production through metabolic activities. Particularly pleasing: especially the brown fat tissue is activated by the consumption of chili. A daily intake of nine to ten milligrams of the substance is sufficient. It makes no difference whether the capsaicin comes from supplements or the pepper itself.3
Capsaicin also suppresses appetite and improves insulin sensitivity. Some study results indicate that taking up to two milligrams of capsaicin before a meal inhibits calorie absorption – especially in the form of carbohydrates. Other spicy foods such as cayenne pepper also boost metabolism.4
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Ginger
Ginger not only promotes digestion, has anti-inflammatory properties, but is also one of the foods that boost metabolism. Research has shown that consuming two grams of ginger powder dissolved in water burns up to 43 more calories than hot water alone. As with high-protein foods, this effect is due to the thermal effect of food, or «TEF,» according to the study. In addition, ginger inhibited the subjects’ feeling of hunger and improved the perception of satiety.5
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legumes
Legumes such as beans, lentils and peas also have a high thermic effect. Among plant foods, legumes are particularly high in protein. Therefore, on the one hand, they are very filling. On the other hand, the body needs more energy for digestion due to the large amount of protein. In addition, legumes contain a lot of fiber, which the intestine uses as prebiotics. Prebiotics are non-digestible food components that promote the growth and activity of bacteria in the large intestine. These healthy bacteria, in turn, ensure efficient fat metabolism and normal blood sugar regulation.6
broccoli
Healthy broccoli should not be missing from the list of foods that boost metabolism. The vegetables not only make you beautiful, but also seem to make you slim. The reason for this is the substance glucoraphanin contained in broccoli. This is a mustard oil glycoside that occurs in various cruciferous plants, for example in the cabbage varieties broccoli and cauliflower. The substance is anti-inflammatory, antioxidant and detoxifying and increases the metabolism. In addition, it lowers blood lipid levels and reduces the risk of many age-related diseases and cancers.7
Coffee
One or two too many cups of caffeinated coffee make you jittery, but it also boosts our metabolic rate. Above all, caffeine increases the resting metabolic rate (RMR) by three to eleven percent. In particular, the fat metabolism is stimulated by coffee or caffeine. Studies have shown that slim people in particular experience an increase in fat burning through caffeine. However, it is very individual here how people or different metabolisms react to caffeine.8,9
cocoa
Unbelievable but true: Chocolate is also one of the foods that can boost the metabolism. It just has to be dark, which means it has to contain at least 70 percent cocoa. Because cocoa contains a high proportion of flavonoids and caffeine. Both are ingredients that stimulate the metabolism. Studies on mice have shown that cocoa extract can particularly stimulate fat burning. One study suggests that cocoa inhibits enzymes that actually help absorb calories in fat and carbohydrate digestion, resulting in fewer calories10,11
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Green tea
Green tea is known to have a variety of health benefits. This also means that the hot drink boosts the metabolism. Studies have shown that green tea or green tea extract can increase metabolic rate by up to three to four percent.12,13
Green tea can be an aid, especially when it comes to losing weight. It is not for nothing that green tea extract is found in many dietary supplements that are intended to help you lose weight. Studies have shown that the tea is particularly effective for burning fat during exercise. One study found that subjects who took green tea extract before exercise burned 17 percent more fat than the comparison group.14
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water
Drink, drink, drink! Drinking a lot of water gives your metabolism a real boost. The metabolic rate can be increased by 24 to 30 percent for a short time, i.e. for 40 to 90 minutes, if you drink enough water. Cold water in particular is advantageous because the body needs energy to heat the liquid to body temperature. The important thing is to really stick to water and not add any flavor enhancers or sweeteners.15
What else to look out for?
Basically, a healthy and balanced diet that contains enough vegetables, fruit and natural products is also good for the metabolism and is usually sufficient to keep your metabolic rate going. However, since many of the foods mentioned not only boost the metabolism, but are also generally healthy, it is advisable to integrate them into the nutrition plan more often. Otherwise, the metabolism naturally benefits from regular exercise and a generally healthy lifestyle.
Sources
- 1. Pesta, DH, Samuel, VT (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism.
- 2. Karl, JP et al. (2017). Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women. The American Journal of Clinical Nutrition.
- 3. Whiting S, Derbyshire E, Tiwari BK (2012). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. appetites.
- 4. Varghese, S. et al. (2017). Chili pepper as a body weight loss food. International Journal of Food Sciences and Nutrition
- 5. Mansour, MS et al. (2013). Ginger consumption enhances the thermal effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study. metabolism.
- 6. Muzquiz, M. et al. (2012). Bioactive compounds in legumes: pronutritive and antinutritive actions. Implications for nutrition and health. Phytochemistry Reviews.
- 7. Armah, C. et al. (2013). A diet rich in high-glucoraphanin broccoli interacts with genotype to reduce discordance in plasma metabolite profiles by modulating mitochondrial function. The American Journal of Clinical Nutrition.
- 8. Dulloo, AG et al. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. American Journal of Clinical Nutrition.
- 9. Bracco, D. et al. (1995). Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women. American Physiological Society Journal.
- 10. Rabadan-Chávez, G. et al. (2016). Cocoa powder, cocoa extract and epicatechin attenuate hypercaloric diet-induced obesity through enhanced β-oxidation and energy expenditure in white adipose tissue. Journal of Functional Foods.
- 11. Gu, Y. et al. (2011). Inhibition of key digestive enzymes by cocoa extracts and procyanidins. Journal of Agricultural and Food Chemistry.
- 12. Rudelle, S. et al. (2007). Effect of a thermogenic beverage on 24-hour energy metabolism in humans. obesity.
- 13. Bérubé-Parent, S. et al. (2005).