Certain specific foods may increase metabolic rate.
The higher the metabolic rate, the more calories The more the body burns, the easier it is to maintain weight or remove unwanted body fat.
Here are 12 foods that increase your metabolic rate that may help with weight loss.
1. Foods rich in protein
The High protein foods Such as meat, fish, eggs, milk, legumes, nuts and nuts can help boost the metabolic rate for several hours.
They do this by requiring the body to use more energy to digest.
This is called (TEF). TEF relates to the number of calories needed for the body to digest, absorb and process nutrients during meals.
Research shows that protein-rich foods increase TEF the most. For example, they increase the metabolic rate by 15-30%, compared to 5-10% for carb and 0-3% for fat .
A high-protein diet also prevents the metabolic reduction seen during weight loss by helping the body keep muscle mass .
More, the protein also make it longer, which helps prevent overeating .
Conclude: Protein-rich foods help boost your metabolic rate, maintain muscle mass and prevent overeating.
2. Foods rich in iron, zinc and selenium
Iron, zinc and selenium have different roles but are very important in the specific functions of the body.
However, they have one thing in common: all three are necessary for thyroid function, which helps regulate metabolic rate .
Studies show that a diet low in iron, zinc or selenium reduces the chance of a thyroid gland producing enough hormones. This may slow down the metabolic rate .
Conclude: Iron, zinc and selenium-rich foods promote specific functions in the thyroid gland, helping to maintain metabolic rates.
is a chemical present Chili , helps to increase metabolic rate by increasing calories and fat needed to burn.
In fact, a review of 20 studies shows that capsaicin can help the body burn about 50 calories a day .
Initially, this effect was observed after taking 135-150 mg of capsaicin daily, but some studies reported similar effects in doses of 9-10 mg daily .
Moreover, capsaicin also has appetite reduction properties.
According to a recent study, consuming 2 mg of capsaicin directly before each meal will reduce calorie consumption, especially from carb .
However, not all studies agree on capsaicin's ability to promote metabolism .
Conclude: Capsaicin is a compound in chili, which enhances the metabolism and fat oxidation.
In fact, six different studies have shown that people who consume at least 270 mg of caffeine daily, equivalent to about three cups of coffee, will help burn 100 extra calories a day .
Moreover, caffeine also helps the body burn fat and is particularly effective in enhancing exercise performance .
However, its effectiveness seems to vary by subject, based on individual characteristics such as body weight and age .
Conclude: Caffeine in coffee helps increase calories and reduce body fat. However, its effectiveness may vary by subject.
According to the study, the combination of caffeine and There are in tea that can promote metabolic rate.
Especially, both Oolong tea and green tea increases 4-10% metabolic rate. This can burn up to 100 calories per day .
In addition, Oolong tea and green tea also help the body increase the effectiveness of using fat to store energy, increasing the ability to burn fat up to 17% .
However, like the case of coffee, these effects may vary depending on the subject.
Conclude: The combination of caffeine and catechin found in tea can help your body burn more calories and fat every day.
6. Legumes and legumes
Legumes, such as lentils, peas, chickpeas, and peanut , especially high in protein compared to other plant foods.
Studies show that high protein content will require the body to burn a larger amount of calories to digest them, compared to foods with lower protein content .
Legumes also contain some dietary fiber starch resistant pepper and soluble fiber that the body can use to feed good bacteria that live in the gut .
In return, these friendly bacteria create short chain fatty acids , help your body use stored fat as energy and maintain normal blood sugar levels .
In one study, those who applied a legume diet for 8 weeks had beneficial changes in metabolism and lost more than 1.5 times the weight of the control group .
Legumes are also high in arginine, an amino acid that helps increase carb and fat burning for energy use .
In addition, peas, vetch and lentils also contain significant amounts of glutamine amino acids, which help increase calories burned during digestion .
Conclude: Legumes are high in protein, fiber and some amino acids, which are thought to have metabolic properties.
7. Metabolic boosting spices
Some spices are thought to have beneficial metabolic properties.
For example, one study showed dissolving 2 g of powder ginger in hot water and drinking it during meals can help burn up to 43 calories compared to just drinking hot water .
This hot ginger juice also helps reduce hunger and increase satiety .
, another spice of the ginger family, has similar effects.
A recent study showed that participants taking 40 mg of heavenly seed extract exhibited an additional burn of 43 calories in the next two hours compared with those taking placebo .
However, the researchers also noted that some participants had no response, so these effects may vary depending on the subject.
Similarly, adding cayenne pepper to a meal can increase the amount of fat burned for energy, especially after a high-fat meal .
However, this fat burning effect is only applicable to those who are not used to spicy foods .
Conclude: Ginger, heavenly seeds and cayenne peppers can help your body burn more calories or fat. However, the effect may vary by subject.
and are dishes that are not only delicious but also beneficial for metabolism.
For example, studies in mice show that cocoa and cocoa extracts can promote expression of genes that help stimulate fat use for energy. This is especially true in mice that use a diet high in fat or calories .
Interestingly, a study shows that cocoa can block the activity of enzymes needed to break down fats and carb during digestion .
In this way, cocoa plays a role in preventing weight gain by reducing the absorption of some calories .
However, human studies consider the impact of cocoa, cocoa or cocoa products such as cocoa black chocolate very rare. More research is needed before close conclusions can be made .
If you want to try cocoa, choose raw products, because processed products will reduce the number of beneficial compounds .
Conclude: Cocoa has certain metabolic properties, especially for those who use a lot of calories or a high-fat diet.
9. Apple cider vinegar
Apple cider vinegar may increase metabolic rate.
Some animal studies have shown that vinegar is particularly helpful in increasing the amount of fat burned for energy.
In one study, the rats fed the vinegar showed an increase remind your body to reduce the amount of fat stored and increase fat burning .
In another study, obese mice treated with vinegar increased expression in certain genes, helping to reduce the amount of fat in the liver and Belly Fat .
Apple cider vinegar is thought to help increase metabolic rate in humans, but only a few studies have directly studied this.
However, apple cider vinegar can help lose weight in other ways, such as slowing down the process of gastric emptying and increasing the feeling of fullness .
An even human study has shown that participants taking four teaspoons of apple cider vinegar (fruit) will eat less than 275 calories during the rest of the day .
If you want to try apple cider vinegar, remember the daily intake limit of two tablespoons (30 ml).
Also, be sure to read this paragraph to reduce the risk of negative side effects.
Conclude: More research is needed to confirm the nature of promoting human metabolism of apple cider vinegar. However, it can support weight loss in many different ways.
10. Coconut oil
Coconut oil is a food that is increasingly popular.
Partly because coconut oil has a high content medium chain triglyceride (MCT). This is in contrast to most other fats, often containing large amounts of long chain fatty acids.
Unlike long-chain fat, once MCT is absorbed, they go directly into the liver to become energy. This makes them less likely to be stored as fat.
Interestingly, some studies show that MCT helps to increase the metabolic rate more than long-chain fats .
In addition, the researchers also reported that daily use of 30ml coconut oil helps reduce waist circumference in obese people .
Conclude: Replacing other fats with a small amount of coconut oil helps boost your metabolic rate and helps your body get rid of belly fat.
Drink enough water is a great way to keep water in the body.
In addition, drinking water temporarily helps to increase 24-30% metabolic rate .
Researchers note that about 40% of this increase is thought to be due to additional calories to heat the water to body temperature .
However, this effect only lasts 60-90 minutes after drinking and can be changed depending on each subject .
Conclude: Drinking water helps temporarily increase metabolic rate. However, the effect is only temporary and may vary depending on the subject.
Seaweed is an excellent source of iodine and minerals needed to produce thyroid hormones and proper function in the thyroid .
Thyroid hormones have different functions, one of which is to regulate the metabolic rate .
Frequently eating seaweed can help meet the needs of iodine and keep the metabolism at a high rate.
The daily limit of iodine for adults is 150 mcg / day. It is possible to meet this level by eating some seaweed every week.
However, some seaweeds such as kelp have very high iodine content and should not be used in large quantities.
is another compound found in some seaweeds that help metabolize.
It is mainly found in brown seaweed varieties and works against obesity by increasing the amount of calories burned .
Conclude: Some compounds in seaweed help prevent metabolism from slowing down.
13. What else?
Certain types of foods increase the metabolic rate slightly. Therefore, using them regularly can help with weight loss as well as prevent recurrence for a long time.
However, food is not the only way to increase metabolic rate. See this paragraph For more ways to help your body burn more calories every day.