We’re all looking to boost our metabolism, but it’s not always easy. In fact, in many cases, it’s highly difficult. There are unknown variables, lifestyle challenges, and of course, our own unique genetics that can sometimes hold us back.
So how do we do it?
One of the best ways to accelerate your metabolism and start shedding pounds is by eating the right kind of ‘fuel.’ This refers to scientifically-backed foods that have established fat-burning properties. They are nutrient-dense, they’re readily available, and perhaps most importantly of all, they won’t break your wallet!
Let’s explore seven scientifically-backed superfoods that can charge your metabolism up and have you getting the figure you’ve always wanted.
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1. Green Tea
Green tea is a staple when it comes to healthy drinks or foods. But did you know that one of its main abilities is to increase your metabolism? In fact, great tea is high in something called catechins, which are antioxidants known to stimulate something called thermogenesis.
When your body undergoes thermogenesis what is happening is a process that produces heat while also burning calories. In other words, a win-win. Science indicates that green tea accelerates this important process through a critical compound called epigallocatechin gallate (EGCG).
In fact, consuming green tea and EGCG has been shown to boost the metabolic rate of the drinker by as high as four to five percent. This may sound like a small number, but it can actually make a world of difference.
For the best results, keep your consumption to no more than three cups per day, and add lemon and organic honey for extra health benefits. You can also look into green tea extract or supplementation, but just be sure to consult a healthcare provider first, as too much caffeine can make you jittery and affect you negatively.
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2. Chili Peppers
Not just for heat, chili peppers are well known to have numerous health benefits. The most active compound in chili peppers is something called capsaicin, and while this gives them their heat content, it also provides a much-needed metabolism booster.
Some research shows that capsaicin may increase your metabolism rate by as high as 20 percent in the first half hour following consumption. That’s a major stimulus to your sympathetic nervous system, which can help you jumpstart your metabolism when used with other healthy practices.
If you’re looking to include more chili peppers, try to add chili powder to soups, salads, or even stir-fries. You can even put some in your smoothies. Hot sauces for meats, fish, and veggies are also a great choice, just be sure that you aren’t overdoing it!
3. Ginger
Due to its established digestive benefits, it’s no surprise that ginger also aids with metabolism. Like green tea, ginger helps stimulate thermogenesis, which increases the body temperature and speeds up the burning of calories. It is also a powerful anti-inflammatory agent, making it a one-two punch for health and well-being.
Some research even indicates that ginger may balance your blood sugar levels, so if you’re prediabetic or diabetic definitely look into eating ginger. Grate fresh ginger in your hot water when you make green tea, put some in smoothies and juices, or simply incorporate in your cooking, especially soups and marinades.
It’s delicious and nutritious!
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4. Berries
Berries are extremely healthy, and although they may be a problem in large amounts simply due to their sugar content, if consumed wisely, they can have many health benefits. One of those benefits is their fiber content and their antioxidant content. They help boost metabolism while also regulating your digestion.
They also actually stabilize blood sugar levels (in moderation), so this can keep you feeling satiated longer. In other words, fewer cravings!
The most important antioxidant in berries is called anthocyanins, which help reduce and remove inflammation. While containing natural sugars, berries in moderate amounts are actually low on the glycemic index, meaning they don’t typically lead to blood sugar spikes.
If you wish to enjoy berries, you have many options. You can put them in snacks, in oatmeal, in yogurt, and smoothies and salads.
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5. Greek Yogurt
We’ve long heard the health benefits of yogurt, but let’s break down the specifics just so you know how healthy this food choice can be. For starters, yogurt contains protein, probiotics, and calcium, which are vital to a healthy metabolism.
See, because protein requires more energy to digest than fats or carbs, it may lead to an increase in your metabolism. And then you have probiotics, which are good for a healthy gut. Many people don’t consider gut microbiome in their dieting, but it’s one of the most important considerations.
Turns out, the organisms in your gut can play a significant role in your metabolism, weight, and other dietary factors.
So, eat a bowl with fruit and nuts, use it as a base for your dressings and dips, or simply put some yogurt in your baked goods for extra goodness! The ideas are up to you.
RELATED: Greek vs. Regular Yogurt: Which Is Better?
6. Leafy Greens
While leafy greens by themselves may sound bland or uninteresting, they’re easy to incorporate in delicious salads, stews, wraps, and even smoothies.
Take, for instance, high-nutrient greens such as spinach, kale, arugula, and Swiss chard. Despite having very few calories, these veggies are filled to the brim with all kinds of essential vitamins and minerals. Because of this, they can help optimize your metabolic rate with little downside.
One of the reasons for this is magnesium, which is important to energy production and the functioning of your muscles. Another important characteristic to consider is the high fiber content. Due to the high fiber content, you can regulate your digestion and better maintain a healthy weight.
A top choice for any meal or simply as a side dish or drink to go along with it.
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7. Eggs
Eggs may have gotten a bad rep at some time in the past, but when eaten in moderation, they actually represent a very sound balance of everything your body needs. From protein to healthy fats and essential nutrients, eggs are beloved for a reason. In fact, their high protein profile makes them great for keeping you full and thermogenic – in other words, burning calories.
Not to mention, choline, which further makes eggs ideal for fat metabolism.
Eggs are a top choice for breakfast, as they start your day by allowing you to feel satiated and balanced. This is far superior to a breakfast that is loaded with carbs, as you’re more likely to struggle with cravings, blood-sugar spikes, and weight maintenance if you load up on carbs first thing in the day.
So incorporate some eggs. There are numerous ways to enjoy them, whether in an omelet, scrambled, boiled, poached – you name it.
By enjoying the seven superfoods mentioned in this article, you have a much higher chance of regulating and improving your metabolism.
Experiment with different meals and combos, consult your healthcare provider if unsure, and no matter what you do, don’t lose hope.
Stay the course, and never get discouraged if improvements aren’t as quick as you thought. If you can eat well while also getting moderate exercise, good sleep, and embracing other healthy habits, you may just be shocked at the results!
