Foods to Boost Your MEtabolism
So we’ve seen that eating smaller meal more frequently can help speed up our metabolism but there are also certain foods that can help in giving our metabolism a boost. The following foods act similar to a thermogenic (fat burner) or a hiit session in the way they affect the body. These foods ramp up your metabolism and can assist you in burning fat whilst also maintaining a healthy lifestyle. They also have some other great benefits too!
Blueberries are high in antioxidants which make them a great food to be sure to include in your meal plan. Antioxidants help prevent oxidation from taking place, which in turn prevents the build up of free radicals. Oxidation is a chemical process within your body where electrons are taken off a substance via a chemical reaction. When your body undergoes oxidative stress, such as when you're sick, or after a workout, the product from this oxidation is known as a 'free radical'. When free radicals start to build up in your body because they're not cleared, they start to damage cells which can lead to inhibited muscle growth, fat loss or even cause disease. That’s why including antioxidants in your diet is so important.
Almonds are nutritionally dense meaning that for a small portion size, you get a large amount of healthy macronutrients and calories.
One serving of almonds (approx. 10 almonds) is an excellent source of vitamin E (an antioxidant) and a good source of fibre, which also helps keep you full.
Although it's higher in calories than most whitefish, salmon is low in saturated fat, high in protein, and high in omega-3 essential fatty acid.
Essential fatty acids are essential for human health but they cannot be made by the body, therefore they must be obtained from foods.
In addition to being an excellent source of omega-3s and protein, salmon is a very good source of niacin and vitamin B12, phosphorous, magnesium and vitamin B6.
Plain, rolled, quick or steel cut oats are a great source of both insoluble and soluble fibre. Soluble fibre also slows down the digestion of starch. When you slow down the digestion of starch you avoid the sharp rises in your blood sugar level (insulin spikes) that usually occur following a meal. Not only are they a good source of carbs, oats are also a good source protein, vitamin E, zinc, selenium, copper, iron, manganese and magnesium.
Psyllium husk comes from the crushed seeds of the Plantago ovata plant. Similar to oats and wheat, psyllium is rich in soluble fibre. The benefits of soluble fibre include: Promoting regular bowel movement and preventing constipation, removing toxic waste through the colon and keeping you full for longer by creating bulk in the stomach.
Whey protein is often regarded as the highest quality of protein. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. It also has great benefits on the body's immune system. Plus, consistent whey protein intake coupled with exercise will result in consistent muscle building and potential fat loss.
Research shows leafy green vegetables like spinach provide more nutrients than any other food. By eating spinach, you'll be protecting yourself against osteoporosis, heart disease, colon cancer, arthritis. Spinach is also linked to mental improvements such as protecting the brain from oxidative stress and reducing the effects of age-related related declines in brain function.
Turkey is naturally low in fat without the skin, containing only 1 gram of fat per ounce of flesh. Turkey is also extremely high in protein, which is great for build muscle and losing fat because it keeps the metabolism revving, and helps fuel the muscles before, during and after a workout.
Sipping on green tea may also help keep your appetite at bay because you're sipping on a hot liquid, and filling up your stomach. Be aware though, most brands of green tea contains caffeine. So it’s advised you look for caffeine free green tea, or cut down on your daily consumption.
Green tea can be purchased as a leaf, in a bag or as an extract (known as macha).
Almost 2/3rds of our body weight is "water weight", so it’s no surprise our bodily processes can't function optimally when we’re dehydrated. We are clearly depriving them of an essential nutrient. It is suggested 8 glasses a day of plain water, without chemicals, additives, or anything unnatural will; improve energy, increase mental and physical performance, remove toxins & waste products, keep skin healthy and glowing, reduce headaches and dizziness, allow for proper digestion and help you lose weight.