Metabolism is a indispensable concept in the weightloss. The truth is that metabolism is not a minor thing, it refers to physical processes and chemicals of the body that convert or use energy as: respiration, blood circulation, regulating body temperature, muscle contractions, digestion of food and nutrients, the functioning of the brain and nerves, and waste disposal.
In fact the higher the metabolism, more calories the body will burn, in such a way that it is a fundamental concept not only to lose weight, it is key to maintain a stable body weight and also its optimal functioning is directly related to the fat burning.
The truth is that as we get older metabolism slows down, we begin to lose muscle mass and hormone levels are often out of balance, all these factors make us more prone to weight gain, to mood swings and to suffer from various health conditions. The good news is that there extraordinary allies for speed up metabolism and increase the body’s ability to burn calories.
1. Foods rich in protein
It is well known that proteins They are a fundamental macronutrient in weight loss and much of the success lies in your ability to speed up metabolism, since when consuming them they make the body require more energy to digest. This process is known as the thermic effect of food (TEF), which It refers to the amount of calories what does your body need to digest, absorb and process the nutrients in your meals. There is an investigation in which it was found that foods rich in protein are the ones that increase the TEF the most; in fact accelerate the metabolic rate by 15-30%. Bet on the consumption of food such as: meat, fish, eggs, dairy, legumes, nuts, and seeds.
2. Foods rich in iron, zinc and selenium
He iron, zinc and selenium play different but equally important roles in the correct functioning of the organism. However, we place special emphasis on these three, since they have one thing in common: are necessary for the correct operation of the thyroid gland, which is responsible for regulate metabolism. According to various investigations, a diet that is too low in iron, zinc, or selenium can reduce the capacity of the thyroid gland to produce quantities enough hormones and this is one of the main causes of a slow metabolism. The good news is that thyroid function can benefit significantly through diet, it is therefore important to integrate foods rich in zinc, selenium and iron. The most prominent are: the seafood, meat, green leafy vegetables, legumes, nuts, and seeds.
3. Chili peppers
The chilies They are a very healthy food and full of medicinal properties, which are directly related to its content in capsaicin, a unique chemical found in any variety of chili peppers and peppers. In a particular way capsaicin, Is associated with great benefits stimulate metabolism by increasing the amount of calories and fat that burns the body. According to a review carried out in 20 recognized studies, capsaicin can help the body burn around 50 extra calories per day. This effect was initially seen after taking 135-150 mg of capsaicin per day, but some studies report similar benefits with doses as low as 9-10 mg per day. In addition, it has A study which supports the properties of capsaicin for reduce appetite, in which it is verified that consuming 2 mg capsaicin before every meal reduces the amount of calories consumed, especially carbohydrates.
In the last few months the popularity of coffee has grown more than usual and science is discovering every day new benefits related to their intake. Specifically I knowstudios report that the caffeine found in coffee can help increase metabolic rate by up to 11%. But that’s not all, it has six different studies in which it was found that people they consume at least 270 mg of caffeine per day, or the equivalent of three cups of coffee, they burn 100 extra calories per day. Another of the great genius of caffeine is its qualities for help the body burn fat in order to obtain energy and is also related to advantages for increase performance in training and physical activity.
Coffee. / Source: Pixabay
The tea is considered the healthiest drink on the planet, is a medicinal treasure without equal. According to recent research, the caffeine combination and catechins found naturally in tea are the perfect combination for stimulate metabolism. Regarding the best variants, in particular, both the green tea like oolong can increase metabolism between a 4 and 10%. This results in a burn an additional 100 calories per day. In addition, oolong and green teas, are a great ally for the body to use the stored fat to obtain energy more efficiently, increasing your ability to burn fat by up to 17%. Without a doubt, tea is a staple for fight obesity and keep a healthy body weight.
In recent months all nutrition trends talk about the benefits of consuming medicinal spices. In particular, there are some variants that have properties metabolism stimulants particularly beneficial, such is the case of this investigation in which the benefits of dissolve 2 grams of powdered ginger in hot water and drinking it in main meals is a great help to burn up 43 extra calories. This hot ginger drink also seems decrease hunger levels and improve the feeling of satiety. Similarly, add cayenne pepper in food can increase the amount of fat that the body burns for energy, especially after a high-fat food.