Which foods speed up metabolism: list, rating

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Many believe that overeating is the basis of weight gain. In fact, this is only partly true. The problem of obesity is complex and multifaceted. A he althy, active person is not inclined to be overweight. The body itself is able to regulate metabolic processes, and if you have eaten too much today, then tomorrow you simply will not feel appetite. It will turn out to be a kind of unloading day.

But the failure of one system always entails changes throughout the body. We call a complex set of biochemical reactions metabolism. Its slowdown indicates a malfunction in the body or its aging, which in both cases leads to weight gain. To a certain extent, this can be controlled by adjusting your diet. To do this, you need to know which foods speed up metabolism.

Define the problem

Metabolism is a very mysterious term. On the one hand, it represents the body's request for nutrients. That is, based on costs,need is formed. But this is only ideal. In fact, we reach for the next sandwich or bagel not at all because we need energy. Most often this is due to boredom or stress. The consumption of excess energy leads to a decrease in activity, because the body is busy processing food. This, in turn, affects the metabolism, it slows down. It turns out a vicious circle that can be broken in only one way: to change the approach to the choice of food. Therefore, today we want to present information about which foods speed up metabolism.

More about metabolism

In fact, everything we do is the cause or effect of this process. Today, they talk a lot about metabolism, it has become especially fashionable in the light of the emergence of many modern systems for losing weight, but at the same time, few people are well aware of the essence of these processes. Chemical and energetic reactions create the conditions for existence itself. These processes take place between the cell fluid and the cells themselves. It's not just about the breakdown of food. Metabolism is also an adaptive process that has a biological survival function.

Main processes

Throughout life, the body undergoes cyclical processes that are important for maintaining life, growth and development.

1. Food intake and processing.
2. Enzymatic breakdown of essential nutrients.
3. Assimilation and conversion into energy.
4. Excretion of waste products (urine, feces, sweat).

In fact, it depends on the characteristics of metabolism whether the amount of adipose tissue will grow. Surely you have seen people who can eat cakes and pastries without restriction, but remain thin. And vice versa, those who are gaining weight despite food restrictions. All these are individual characteristics of the body. Knowing about them, you can adjust your diet, and for this you need to figure out which foods speed up your metabolism.

Golden Rule

First of all, the concept of "metabolism" is discussed when a man or woman seeks to lose weight. Someone tries to normalize weight on their own, others turn to endocrinologists. But sooner or later they come to one simple truth. With a he althy diet and an active lifestyle, you are practically on your way to success. The body begins to work like a clock, consuming exactly as much as it needs to replenish energy. And just the opposite, failures lead to obesity and various he alth problems. Today you will find out which foods speed up metabolism. The list can be placed in the kitchen to adjust your menu every time.

Beauty and cheerfulness

Ultimately, people want to achieve the following goals. Being slim is just one ingredient. In addition, you want to stay alert and full of energy throughout the day. And for this it is necessary that the consumed substances are not deposited in fat, but go to meet energy needs. If aa meal leads to a feeling of heaviness, drowsiness, discomfort, which means it's time to visit a specialist and conduct an examination. Normally, after eating, you should feel a surge of energy.

How can you independently influence metabolism? What foods for accelerated weight loss can be included in the diet to see the desired results? An integrated approach is recommended. Let's take a quick look at what measures to take:

• Go in for sports, especially running. It starts all metabolic processes. If you do a run in the morning, then you can not worry about an extra sandwich eaten during the day.
• Proper nutrition. This is the basis of everything. Sports will not help if you eat a lot of unhe althy fatty foods. And the more he althy foods you consume, the better they are processed. So forget about low-calorie diets and severe restrictions. All that is needed is to remove harmful products from the refrigerator.
• Water. You need to drink regularly and in sufficient quantities. And not soda, coffee or tea, but water.
• Rest. Always get enough sleep and avoid stress.

Follow these rules and you won't have to worry about your metabolic rate. What products for accelerated weight loss you need to have on the table every day, now we will understand.

The basics of proper nutrition

These rules need to be written out and attached to the refrigerator. They are very simple, but not everyone follows them. As a result, we have indigestion andoverweight problems. It is important not only to choose the right foods, but also to use them in accordance with the simple recommendations that nutritionists never tire of giving.

• Breakfast is a must, and at the same time. This is a pledge of cheerfulness throughout the day.
• You need to eat fractionally. If you think that you can eat a daily portion at one time, then you are mistaken. The body will definitely store some in a strategic reserve.
• Give up sweets. Better pay more attention to fiber sources. These are vegetables and fruits.
• Be sure to supplement the first and second courses with spices. It helps brighten up bland foods and boost metabolism.
• Be sure to eat foods rich in protein, as well as vitamins and minerals.

Below, consider a list of foods that speed up metabolism. You will be surprised, but they are all available and there is almost always at home. You just need to get used to including them in the menu.

Fab Five

During a small study, 15 products were identified that can effectively affect metabolic processes. But we went even further and divided them according to the degree of impact intensity. And the top five included those that are able to have an instant and rather strong effect, lasting at least 3 hours. If during this time you do not sit on the couch, but continue to move, then the body will have time to burn not only what has been eaten, but also accumulated earlier. So, the top five are:

• Grapefruits. No wonder any diet recommendseat citrus. They must be kept in mind if you want to know which foods speed up a woman's metabolism. For weight loss, it is enough to eat one or two bright fruits a day. This will saturate the body with vitamins and microelements, and the magnificent aroma will give a great mood for the whole day. A supply of orange has been proven to help reduce sugar cravings, which is what it should be.
• Green tea. It has long gained popularity as an antioxidant, mild diuretic and just a great refreshing drink. Very effectively reduces appetite, activates the digestive tract and improves digestion. If there's a party ahead where you can't avoid fatty foods, start your morning with green tea the next day.
• Dairy products. Calcium deficiency is a direct threat to proper metabolism, which is very important for weight loss. What foods speed up a woman's metabolism? First of all, it is low-fat yogurt. That is a source of calcium, vitamin D and other beneficial trace elements.
• Almonds. Like all nuts, it is quite high in calories. But it is a rich source of vitamins and minerals, as well as fatty acids, which allows it to significantly speed up metabolism and have a positive effect on the cardiovascular system.
• Coffee. A long established fact. Caffeine is widely used in sports nutrition because just one cup speeds up metabolism by 3-4%. For optimal results, it is advisable to drink freshly brewed natural coffee.

It may not have been a big revelation for you which products speed upmetabolism. For the fastest weight loss, it is recommended to include them in the diet every day, while reducing the overall calorie content of the menu by reducing the proportion of fats and carbohydrates.

Top 10

And we continue to look among the products of assistants in matters of ideal weight. In practice, one can be convinced that green tea and oranges can satisfy the modest demands of a woman. Representatives of the stronger sex look at such a snack with disdain. What foods speed up the metabolism in men? The second block is dedicated to this.

• Turkey. It is almost impossible to feed a man without meat, and it is not necessary. After all, it is a source of protein and essential amino acids. Turkey is a good source of quality protein, as well as B vitamins. It is advisable to consume it without the skin so as not to get an extra portion of fat. But even with the skin, it does not pose much harm to the figure and weight in particular.
• Apples. No wonder they say that to preserve youth, you need to eat this fruit every day. You need to pay close attention to them if you are thinking about which foods speed up your metabolism. For weight loss at home, it is recommended to eat at least two apples a day. Such an addition to the diet will have a positive effect on all organs and metabolic processes.
• Spinach. Not all men like greens, but eating them is very useful and desirable. Spinach juice contains a lot of manganese, and it is necessary for proper metabolism in the body. When choosing which foods can speed up metabolism, pay attention tospecial attention to it. Among other things, spinach is important for brain function, sexual activity and the production of happiness hormones.
• Beans. Beans with meat, seasoned with spinach, is a full meal, as well as a delicacy for the stronger sex. Beans are rich in minerals and have an insulin-like effect on metabolism.
• Hot pepper. And the primacy here is occupied by holopeno pepper. It contains a large amount of capsaicin, that is, a substance that, within a few hours after consumption, causes the body to actively burn calories. This speeds up the heart rate.

For a snack

There is another group of helper products. Therefore, we continue to consider which foods speed up the metabolism in the human body.

• Broccoli. It is a source of vitamin C and calcium.
• Curry. Like chili pepper, the seasoning works to activate the metabolism.
• Cinnamon. Keeps sugar levels under control and eliminates cravings for sweets.
• Soy milk is a source of calcium.
• Oatmeal. It contains a large amount of fiber, which is necessary for the normal functioning of the digestive tract.

These products can be safely combined with a variety of dishes. They will complement the first and second, and can be added to desserts. Every day it is enough to introduce into the diet just a spoonful of curry, a plate of oatmeal or broccoli.

No diets

This is the main rule. Forget the words"diet" and "restrictions". Your diet should be complete and varied. This is the only way to achieve excellent he alth and create conditions for losing weight. Products accelerate metabolism only if the body does not suffer from an acute shortage of essential substances. Otherwise, he will diligently store fat to get through bad times.

Not getting the required amount of energy, your body instantly goes into a mode of reducing its consumption. This means that you will wake up shattered, feel tired all day and move only when necessary. Will this regimen be effective for weight loss? Of course not. Moreover, improving the diet in this case threatens to gain weight, because the body will not immediately rebuild.

What to do if you are addicted to diets? Rethink your approach to nutrition. Now you know which foods speed up the metabolism in women and men. Based on this, you can build your diet in such a way as to gradually get out of the diet without harm to the figure.

Restore metabolism

Let's look into the causes and consequences of reduced immunity.

• Age. After 30 years, there is a natural slowdown in metabolism. In addition, approximately 3 kg of muscle mass is replaced by fat every 10 years.
• Gender. Women have a lower metabolic rate than men. This is due to the fact that men have more muscle mass initially.
• Physical activity. Sedentary lifestyle leads to lossmuscle mass. Consequently, calorie consumption is reduced and fat storage is significantly increased.

Instead of a conclusion

In order for metabolism or metabolism to be optimal, you need to eat right. This is the most important rule to follow. Correct - does not mean little. On the contrary, starvation in this case is the main enemy of your figure. By limiting the body in sources of protein, calcium and vitamins, you get a bunch of diseases plus the inevitable excess weight. And imagine the psychological state when, after a long half-starved existence, you find that the extra weight has not gone away, and the hair and skin have deteriorated, and the teeth will have to be treated for a long time.