5 Foods to Boost Your Metabolism

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Finding ways to improve your metabolism can go a long way at helping you control your weight and run faster. Metabolism – the chemical process the body uses to convert food into energy – fuels everything from running and eating to repairing muscle fibre and skin cells. Genetics and activity levels control how fast the metabolism works, but what food also plays a critical role.

When food breaks down, nutrients are distributed throughout your body. Some attach to receptors in your mouth and gut to stimulate your nervous system, while others are absorbed into your bloodstream for circulation to cells throughout your body. In the digestive tract, microflora break down the non-digestible fibres, producing vitamins needed for a healthy metabolism.

Some foods stimulate the oxidation of fat and increase body heat. Other foods influence hunger and digestion by increasing insulin sensitivity and hormone activity. As part of a low-calorie diet, metabolism-boosting foods may provide the extra edge you need to keep your metabolism and physique in good shape.

Green Tea

An ancient ingredient found in a variety of different products – from steeped leaves to supplements to sports drinks – green tea is gaining new momentum. Both the tea and its extracts have been shown to boost metabolism by stimulating the sympathetic nervous system, revving up the oxidation of body fat. A study in the 2008 issue of The American Journal of Clinical Nutrition found that people burned a higher percentage of body fat to fuel their exercise after taking green tea extracts.

Whole Grains

Clinical surveys show that people who eat a diet high in whole grains have less abdominal fat and a lower body mass index than those who do not. The bran and wheat germ have fibre, which affects the metabolism on multiple levels. Soluble fibre absorbs water to form a gel in the digestive tract. This prolongs the feeling of fullness, regulates insulin levels and slows the absorption of carbohydrates. It also reduces the absorption of fat and cholesterol from food. Some types of insoluble fibre promote weight loss by making you feel full. Adding whole grains such as oats, wild rice, and rye to your diet will keep your taste buds and metabolism from hitting the wall.

Hot Peppers

Raw, cooked or dried – hot peppers burn your mouth and your fat. Varieties such as chillies, cayenne, and paprika contain the pungent compound capsaicin (it comes from capsicum), increasing the body’s use of energy and suppresing the appetite. Capsaicin is a stimulant that signals receptors in the mouth and gastrointestinal tract to activate the release of epinephrine and increase the amount of fat the body uses for energy. A study published in the 2010 issue of the Journal of Sports Science & Medicine found that a dose of capsaicin before exercising enhanced the amount of fat that people metabolized during their post-exercise recovery period. If you have a sensitive stomach or cannot tolerate the heat of hot peppers, you may get similar benefits from the nutrient peperine in black pepper.

Dairy Products

Research shows that low-fat dairy products, such as yogurt and skim milk, have an anti-obesity effect, thanks to its calcium content, which boosts metabolism. This makes milk an ideal recovery drink. Bioactive components in whey protein are also calcium and metabolism boosters. Try a scoop of whey protein powder in your next post-workout shake.

Nuts

Despite their reputation for being high in fat, nuts support weight loss when part of a low-calorie diet. They are a source of unsaturated fatty acids, which are metabolized easily, and manage blood sugar levels and insulin sensitivity. A steady dose of nuts  increases your resting metabolic rate. Nuts are also difficult for the digestive tract to break down, which means the body doesn’t absorb all of the fat, but it still gets enough of the nutrients to stay full and energized.

Getting an Edge

If running and healthy eating are not enough, metabolism-boosting foods can be a helpful part of controlling your body weight. Adding a variety of these foods to your diet can give you an edge, and potentially help your metabolism reach its personal best.