Metabolism is a complex process that converts the food we eat into energy our bodies can use. We all have a basal metabolic rate (or BMR for short). This BMR represents the number of calories an individual’s body needs to function and perform necessary daily processes. This rate of calorie consumption varies from person to person, and is affected by factors such as gender, age, and body composition (body fat versus lean body weight).
Since metabolism dictates the rate at which our body uses energy (or calories), it influences how easily we lose or gain weight. Those with slower metabolisms often store excess calories as fat when they are not burned immediately. Those with faster metabolisms typically have an easier time losing weight and keeping it off. So what can you do if you have a slow metabolism? The good news is there are steps you can take to boost your metabolism! While there is nothing you can do about factors such as age and gender, you can control your diet and exercise regimen. Eating certain foods can help give your metabolism a boost, making it easier to lose weight and keep it off.
1. High fiber foods: High fiber foods are typically plant-based and therefore more difficult for the body to digest and break down. This results in the body using extra calories to break these foods down, increasing the total number of calories your body burns for the day. An added bonus to high fiber foods is many of them are low in calories and nutrient dense, making them excellent choices for a healthy diet. Examples of good high fiber foods are things like spinach, beans, broccoli, grapefruit, apples, and leafy greens.
2. Omega 3 fatty acids: Omega 3 fatty acids alter levels of a hormone called leptin. Leptin is a hormone secreted by fat cells that influences food intake and energy expenditure. Leptin tells your body to stop eating when you’re full and also regulates metabolic rate. Higher levels of leptin will result in faster metabolic calorie consumption. Omega 3 fatty acids can be found in fish such as salmon and tuna. Other essential fats such as flax seed oil, olive oil, and other fish oils are also metabolism boosters.
3. Capsaicin spices: Capsaicin is a chemical found in certain spices. Some studies have shown that the capsaicin chemical can boost metabolism by as much as 25% by speeding up heart rate and increasing thermogenic heat generated by the body. Spices containing capsaicin include black pepper, red chili pepper, and ginger. It can also be found in foods such as jalapeno peppers and chili peppers.
4. Calcium-rich foods, complex carbohydrates, and whole grains: These types of foods all impact insulin levels. When insulin spikes, it decreases metabolism and causes the body to store excess energy as fat. Calcium-rich foods, complex carbs, and whole grains help lower insulin levels after consuming foods containing fat. When choosing calcium-rich foods you should always choose low fat options over full fat options. Calcium-rich foods include things like low fat milk, cheeses, yogurt, and cottage cheese. Soy milk is also very calcium-rich. Good complex carb choices include things like oatmeal, sweet potatoes, bran cereal, whole grain pastas, whole grain bread, and brown rice. Whole grains can be found in foods like cracked wheat (bulgar), whole oats or oatmeal, popcorn, whole wheat bread, and wild rice.
5. Caffeine and EGCG drinks: Caffeine and EGCG are both stimulants found in many beverages. Stimulants work by increasing functions such as heart rate and metabolism. Caution should be used when drinking beverages with these ingredients, as it is recommended that intakes be limited to 1-2 glasses a day. Caffeine can be found in drinks such as coffee, energy drinks, and some teas. EGCG can be found in drinks such as green tea.
6. Eating breakfast: That’s right, all you have to do to boost your metabolism is eat breakfast! After fasting during the night, eating breakfast helps rev your metabolism up for the day ahead. Try incorporating some of the metabolism boosting foods above, such as oatmeal or low fat yogurt, into your breakfast to really jump start your metabolism and your day!
