So it’s important to know both foods that increase metabolism and foods that decrease your metabolism, contributing to fat storage.
Of course, truly understanding how to increase metabolism naturally includes more ways than just choosing metabolism-increasing foods.
But increasing metabolism with foods is one of the easiest ways to do it.
And, since it takes more time and energy for your metabolism to digest and absorb high protein foods and high fiber carbohydrates, the best foods to increase metabolism naturally are protein and fiber foods.
How to Increase Metabolism Naturally
Your metabolism is a major factor in both weight loss and healthy weight maintenance. When your body digests and absorbs nutrients from food during metabolism, the process uses energy that burns calories.
And a sluggish metabolism can cause obesity and sluggish thinking.
Although you can increase metabolism by increasing calories, that won’t help you lose weight. Here are the best ways to increase metabolism:
1. Eat more vegetables and fruits. Most fresh fruits and non-starchy vegetables, are rich in nutrients and take longer to breakdown and absorb, increasing metabolism rate and helping you feel full longer. But be sure to choose the fruits and veggies that are high fiber foods.
2. Get plenty of high protein foods. Protein takes longer to digest, so it revs up your metabolism and helps you feel full longer. Research shows that, dieters who get at least 30% of their calories from high protein foods hold onto more lean muscle while losing weight than those who get less. So include lean poultry, omega 3 fish or low fat dairy with every meal.
3. Exercise and lift weights regularly. Daily exercise is one of the best ways to increase metabolism. And the more muscle you build the more calories you burn all day long. So include weights with your aerobics.
4. Drink lots of calorie-free water. Even mild hydration can slow down your metabolism. But drinking water improves digestion, increases metabolism and decreases fat absorption. It also helps you feel full, yet it’s calorie free. If you want to add some flavor, use herbal teas or squeeze in a lemon and add some liquid stevia for natural calorie free sweetening.
5. Include only 100% whole grains. Whole wheat, oats, rye, some soy products and brown rice have both protein and fiber, which makes 100% whole grains good metabolism-increasing choices for mini-meals.
6. Go with small meals more often. It doesn’t take much food to kick your metabolism into action – but each mini-meal should include some protein. Eating small meals more frequently (4 or 5 times a day) also gets your body used to eating less in a sitting – which is a good thing.
7. Use plain low-fat yogurt for dairy. Besides having calcium, which helps you maintain healthy bones, studies show that women who include low fat yogurt in their daily diet lose more body fat – up to 61%.
Spicy foods and green tea have also been shown to boost metabolism. However, you would have to consume a lot to get any significant results.
It’s also important to know which foods and destructive habits slow-down your metabolism and contribute to body fat storage. These include:
– Unhealthy high fat foods, like fatty meats, fried foods and even cooking oils can decrease our metabolism considerably. But small amounts of healthy fats, like omega 3 fish oil and olive oil can boost metabolism.
– Low fiber carbohydrates, such as refined grains, sweetened desserts and alcoholic beverages, cause a decrease in your metabolism rate.
– Cigarettes and tobacco are especially destructive. Although many people say smoking decreases their appetite, the problem is nicotine constricts blood vessels, which actually decreases metabolism.
Now that you know what to avoid and how to increase metabolism naturally, start increasing your metabolism by using the foods that increase metabolism and all the other ways to increase metabolism.