Metabolism, which is closely linked to nutrition, is a process by which the body converts the food you take into the energy. The body needs the energy to perform functions, even when you are at rest your body still needs the energy to carry out the function of inhalation/exhalation of air and also for circulating the blood. A person’s requirements of calories depending on the gender of the person, age and also upon the body composition.
One of the best ways to increase the metabolism rate is to increase the muscle mass which can be achieved through strength training workouts. Muscle tissues can burn calories at a faster rate than fat tissue. Therefore, by increasing amount of muscle tissue or by converting the fat tissues to muscle will increase the metabolism, and will aid in burning extra calories.
Increasing the metabolism through diet is not as widely proven, but with the help of foods, it can be temporarily increased. The foods that may help in the burning of more calories are:
- Green tea
Green tea is considered as the one of the best food that has evidence of raising the metabolic rate. Green tea contains catechins and caffeine which helps the body to utilize extra energy after drinking several cups of green tea per day. Studies have shown that green tea has an antioxidant by the name of epigallocatechin gallate (EGCG) that contributes slightly in the amount of calorie burn.
For the processing of the food inside the body and to convert the calories into the required energy, water is needed. Whereas, the dehydration will slow this process and is a disadvantage for your body.
This compound gives the burning sensation to the spicy peppers and can increase your metabolic rate. You can increase your metabolism by trying spicier foods and add some chili peppers to your meals.
Caffeine is found in the tea and coffee. It helps in increasing the metabolism rate. But this only happens with an enormous intake of caffeine, 8 to 10 cups in a day. Caffeine can cause sleep problems in some people, heartburn, or high blood pressure, so if you have faced these effects then do not increase your caffeine intake.
4. Lean protein
Increase satiety can prevent your overeating, and this can be lead to feel you fuller for longer. This increased satiety can be obtained by eating protein-rich or lean protein foods like eggs or chicken.
5. Whole grains
Whole grains take a longer time to convert into energy. Such foods like oats and barley that have high fiber will keep your metabolism busy for longer time period.
Prevent your body to enter into starvation mode and avoid to go for crash diets. In starvation mode, the metabolism gets slow to avoid the consumption of food very rapidly, and there is a possibility of losing the muscle mass. This will make losing weight more difficult.
The addition of these foods to your diet can help to enhance the resting metabolism of the body. If your goal is to lose weight, then increase the exercise to burn the calories.