What are the top foods that increase your metabolism? This is a GREAT question and I’m glad we can answer it for you today.
1. Asparagus, broccoli, cauliflower, celery, lettuce & zucchini.
These veggies not only are good for you, providing vitamins, minerals, and fiber, but they actually require about 3 X as much energy as they provide to digest, so in essence, they increase your metabolism just by consuming them
2. Low fat milk, whole grain cereal, Oatmeal.
In Moderation, these foods provide Complex carbohydrates and fiber raise your metabolism by keeping insulin levels low after you eat. Calcium is a metabolic trigger as well, studies have shown that dieters consuming 1200-1300 mg of calcium lost significantly more weight than diets who consumed lower levels. Plus the increased amounts of Vitamin D associated with calcium rich foods is beneficial to overall health and well-being, especially if you have limited exposure to sunlight.
3. Green Tea, Coffee, and Grapefruit juice.
The caffeine Coffee speeds up your heart rate and therefore increase your metabolism. Coffee also contains contain compounds called polyphenols that stimulate lipolysis, or selective burning of fat for energy. Green Tea contains a compound called EGCG that is a neuro-stimulant but doesn't accelerate your heart-rate like caffeine but still stimulates lypolysis. In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. Small amounts of Grapefruit juice act as a metabolic accelerant due to certain enzymes it contains, this can increase fat loss and is a 'secret' weapon in many fat-loss success diets. Be careful if you take perscription medications as Grapefruit juice can have possible harmful interactions with certain medicines, read the label and check with your doctor if you're unsure.
4. Salmon, Tuna, Sardines, and Omega-3 Fatty Acids.
Wether it's through fish, which are great sources of lean-protein, or through a supplement, regular intake of Omega 3 Fatty Acids has been shown to lower levels of the hunger hormone Leptin. Research has now shown a direct link between low Leptin levels and higher metabolisms and conversely, between high leptin levels and obesity. So in addition to the cardiovascular and cognitive benefits of a diet rich in Omega-3 fatty acids, they also can keep you lean.
5. Jalapeno, Habanero & Cayenne Peppers
Spicy meals can raise your metabolism by up to 25% for 3 hours after eating. A recent study from Canada showed that a group combining cayenne pepper laced snacks and several cups of coffee throughout the day burned nearly 1000 more calories than a control group. This is a result of the chemical Capsaicin contained within peppers and other spicy food which is responsible for their trademark 'bite'.
These foods will all serve to increase your metabolism but they'll do no good unless you have a sturdy foundation of healthy eating , exercise, and sleep habits already established. Eat breakfast, exercise regularly for at least 30 minutes a day, incorporate small snacks thoughout the day, and get a good nights sleep whenever possible. Once you have this base then you can begin tweaking diet and exercise in order to achieve your goals! Good Luck!
Steve Beaman is the Author of "Happiness & Prosperity in the 21st Century: The Five Paths To a Transformed Life". He has authored over 100 articles relating to the Five Paths including articles on Financial Prosperity, Emotional Wellness, Physical Health, Intellectual fulfillment, and Spiritual Security. He enjoyed a highly successful career in Economics and Finance prior to establishing The Steve Beaman Group. The "SBG" is an orginization dedicated to helping people on their journey's of life.