This great article from Sheri Strykowski about metabolism boosting foods and how to increase metabolism that is sure to have you nodding your head in agreement but there are a few that will probably be new to you as well.
Here are 10 metabolism boosting foods that will increase your metabolism and help you lose weight by boosting metabolism
I have made comments in bold just to highlight some of my own opinions on how to increase metabolism.
Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your “skinny jeans” and make a copy to bring with you the next time you shop for groceries.
Just remember: Calories count, portion control rules and there’s no substitute for a well-balanced diet and regular exercise. So get moving!
How to Increase Metabolism
1. Water – A new study seems to indicate that drinking water actually speeds up weight loss and is a great way how to increase metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.
Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!
Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.
2. Green Tea – Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among health-conscious celebrities.
You may Have already seen my green tea articles but this may be one really fantastic herb and it tastes nice too!
3. Soup – Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch.
Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
I used to joke that soup is not a meal but it really does fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy.
4. Grapefruit – The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.
Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat.
5. Apples and Pears – Over women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro.
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Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.
6. Broccoli – Study after study links calcium and loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.
7. Low-Fat Yogurt – Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of -loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.
As far as superfood go Yogurt is right there. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract.
8. Lean Turkey – Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.
With the price of chicken going up and up these days Turkey has become a great alternative. Remember that Turkey is a little tougher than chicken and the taste is a little different but it is not just for Thanksgiving and Christmas anymore.
9. Oatmeal – This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.
For many years now Pro Bodybuilders have relied on Oatmeal as a staple of their breakfast, it is amazingly high in nutrients.
10. Hot Peppers – Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.
Metabolism Boosting Foods
Here’s how these 10 fat-blasting superstars help you lose and how to increase metabolism.
Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.
Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.
High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.
Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.
Another Good way how to increase metabolism is to try a new diet that cycles your calories with some on day and other days off of your diet. This is a new style diet that works great, the name, Fat Loss 4 Idiots. Check out the review that I have done of the diet that is really built to boost metabolism.
Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. Tell us all your Metabolism Boosting Foods in the comments below.
Hey guys, I am 220 pounds…. I look at myself all the time, and i feel hate, i hate the way i look, it’s just so hard, and i would need a good suggestion FAST!
Jess sounds like u starved urself….anyhow. I disagree with u on the eating plan, as eating that amount of food and also exercising does not balance. Ur body won’t be able to keep up and eventually you will just dump the exercise.
My advice as I am a triathlon athlete is to eat portion controlled healthy meals 5 times a day add green tea and water (Oatmeal in the morning is of utmost importance as this kicks ur metabolism into action). When training drink a energy drink such as energade/powerade diluted with water to keep u going…add 2.5% to your training schedule until You have increased it to 75%. Then rest for a complete 2 weeks.
Well that is my plan and I have had no failure. Chow
hi every1.to lose main thing is portion control and exercise either strenth training or jogging.and eating metabolism boosting food will keep u on right track.having honey 1 tbsp in one glass of warm water b4 going to bed increases ur metabolism and burns fat even when u r sleeping.and the same honey tea with 2 tsp of lemon juice first thing in the morning just boosts up ur metabolism,so give this a try and whenevr u eat oily or fried items have a cup of warm water after eating.give this a try and see how u lose .tc..
I had to lose 10 pounds in 9 weeks to join the Army National Guard, and my recruiter suggested this diet/exersize plan:
Breakfast- 1/2 a grapefruit. Lunch- salad. Dinner- One serving of lean meat (tuna, steak, or whatever). I was not allowed to add any sauces or dressings or ANYTHING to ANY of my meals. All I was allowed to drink was water. That’s right, no juice whatsoever. I found that cheese in the salad works well for adding calcium to the diet, but don’t over-do it. For exersize, I was instructed to do the following: When you wake up- do as many push-ups as you can (if you can’t do push-ups, start by doing the similar motions against a wall, then eventually, try it on your knees on the floor, then do them normally). Mid-day- Repeat the same procedure with the push-ups until you can’t do any more. Before bed- Repeat the same procedure with the push-ups until you can’t do any more. Any time during the day- go out running, jogging, walking, or bike riding for an hour. Remember to always stay hydrated with water!
Just to let you all know, I managed to lose the , and I’m in the Army National Guard now! This plan really works! But, as with all diet plans, you MUST be consistent. It will be hard to adjust at first, but you will get used to it. I promise.
To the one who told us to get off the computer and go jogging, I say the same to you. (Think before you type!) Also, if you’re actually a size one, that is grossly unattractive.
i hope this works i need to lose 15 pounds
congrats on everyone losin , a suggestion that i use is eatin 5 meals a day. these five meals consist of small servings and it helps crave my hunger
there are so many things in our food that many times eating healthy and exercising doesnt work because our liver is full of toxins…i suggest everyone do a natural colon clease and then detox their liver which will restart your body…after that eat organic fruits and veggies everyday and never eat non organic meat! its killing you…every once in a while when your out to eat or ata friends house you just have to play along but outise of that NON organic meats is the death of us…try these suggestions especially for you post smokers…can you imagine how many toxins are in your bodies…
you all should just get off the computer and go jogging and your problems will be solved
Great for you! I have written a few times before how I think people already eat too many carbs and I think that just replacing some of those carbs with protein is all people need to fix their meals for the most part. Well maybe that and portion control
i have lost 30 pounds in 5 months just by cutting down on carbs and eating only protein rich food like salmon.meat,tuna and spinach.i kind of eat everything but try to eat small portions throughout the day.it really worked.my skin looks better and i feel just right.now am just 110 pounds.trying to lose just another 10 pounds 🙂
Proof read…
I started losing using calorie shifting diet and it does works , your tips on natural diet really does works ! Thank you!
WOW i have been trying to find some natural ways to lose just a little . this is great. hopefully it will work!
Hi Louise,
I understand your misery, I was in the same position 4 months ago. I gained 14 pounds after i gave up smoking.
I just started drinking lots of water, took up running (especially in the morning)
Also eat lots of vegetables, fish and calcium tablets
Running has really helped me to forget about smoking altogether. My health has really improved.
I have recently given up smoking. I eat a very healthy diet and include fibre,protein,fruit and veg in my diet and a little calcium every day.I go to the gym 3 times a week and do about 45 mins of cardio and 20 mins of training each time I go. I also enjoy yoga once or twice a week.Sinse giving up smoking I have put on 10 pounds and I can’t get rid of it! I have tried green tea and cutting out the very small amount of dark chocolate I used to enjoy every other day. I’m now contemplating starting smoking again as I’m so miserable that I can’t fit into most of my clothes anymore. Please HELP!
I have an underactive thyroid (slow metabolism) so am trying anything to help naturally speed it up to help me lose some that just wont shift
thanks
Wow Anthony, nine stone in seven months, that would make you great candidate for ‘Biggest Loser’ award. Well done. Maybe you can share your daily meal menu to inspire us struggling fatties. Cheers.
i lost nine stone using these methods and it took just 7 months maybe to quick for some but it worked for me
I just have the last 10 stubborn pounds to loose. I hope this will work. Im sure going to try it. Thanks for your help.