Metabolism – it is a complex biochemical process during which the body receives calories from the food consumed, and burns them with the help of oxygen for energy. This energy is used by the body to maintain life and perform various functions: blood flow, respiration, maintaining hormonal balance, cell growth and repair. The rate at which the body converts calories into energy is called the basal metabolic rate. The efficiency of using the released energy is also determined by the metabolism. Foods that speed up your metabolism will help your body use energy more efficiently.
Foods that speed up metabolism and other factors that affect metabolism
The metabolic rate varies depending on the individual. Some of us manage to burn fewer calories than others. In addition to metabolism-boosting foods, a number of factors affect the metabolic rate. For example:
• a higher metabolic rate is inherent in people whose body is dominated by muscle mass – they expend more energy even at rest;
• floor – men have more muscle tissue than women, so in most cases they lose weight faster than the fair sex;
• age – as we age, it becomes harder for the body to burn calories.
Age, gender and body type all play a role in metabolic rate.
However, despite the above factors, you can speed up your metabolism by making certain changes in your lifestyle. These include exercise, including walking and running, but strength training has been shown to be particularly effective in boosting metabolism as it increases muscle mass.
Read also: Good strength training – amazing body changes inside and out
Therefore, in order to maintain the metabolic rate at the level you need, you must:
• drink enough water;
• make sure you don't have low vitamin D levels;
• include black coffee and green tea in your drinking diet;
• get enough sleep;
• not succumb to the influence of stress;
• watch your diet.
Read also: Metabolism changes: how metabolism changes at 20, 30, 40 and 50 years
What to eat: foods that speed up metabolism
Food – an important component of the metabolic acceleration plan, therefore estet-portal.com recommends including the following products in the diet:
1. Foods Rich in Vitamin D
Vitamin D deficiency can slow metabolism. The main source of this vitamin, as you know, are daytime walks. However, it is also found in the following products:
• fish;
• tofu;
• soy milk;
• mushrooms.
Lack of vitamin D can cause a slow metabolism.
2. Cucumbers, melons, watermelons
These products, in addition to useful properties, are united by the content of a large amount of water, which has a beneficial effect on the metabolic rate.
3. Milk, yogurt, cottage cheese
These metabolism-boosting foods are rich in calcium, which helps the body break down fat more efficiently. Natural yogurt contains probiotics – beneficial bacteria that aid digestion.
4. Green tea and coffee
Studies show that caffeine and green tea help burn calories faster. Of course, you can get the maximum benefit from these drinks by taking them in their pure form – those. without sugar, milk and cream. Green tea is rich in polyphenols, which, among other things, help to lose weight.
Read also: Burn fat the right way: 5 common myths about metabolism
5. Green vegetables
Asparagus, broccoli, spinach, and avocados are rich in minerals, iron and vegetable protein, which provides the energy needed by the body.
6. Fish
Fatty fish is considered a metabolic booster because it contains beneficial omega-3 fatty acids that help boost metabolism.
7. Legumes, whole grains, nuts and seeds
Beans are an excellent source of protein, carbohydrates and fiber. The iron contained in them improves the flow of oxygen to the cells, which in turn speeds up metabolism and energy production. The body needs more energy to digest whole grains, which also helps burn fat.
Foods that accelerate metabolism will become an indispensable part of the diet for those who want to lose weight. However, estet-portal.com reminds that for maximum effect, it is better to combine these products with an appropriate level of physical activity, stress management and sufficient water.
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