Metabolism involves the body's process of converting food and drink into energy. The body generates energy by mixing calories from food and beverages with oxygen —and this is a vital process as all functions of the body require energy, even at rest.
By regulating the chemical reactions of metabolism, proteins contribute to everything that happens in the body, from moving to thinking to growing.
Our diet, activity levels, and hormones, along with the well-being of master glands like the thyroid, directly affect our metabolism, and whether its signaling and performance lend toward storing or losing excess fat.
So, intentionally incorporating superfoods that boost fat-burning and support hormone health are an excellent primary approach to turn your sluggish system into a metabolic powerhouse primed to keep you trim, lean, and well-energized.
Foods filled with antioxidants and essential phytonutrients are ideal for revving up metabolism, and those with loads of fiber are ideal to aid in torching excess fat.
You should keep these 15 superfoods in your kitchen 24-7/365 to improve and maintain your metabolism for fat loss:
Almonds: You can speed up your body's metabolism by eating almonds, which contain essential fatty acids. Having a snack like these throughout the day is a great idea since they supply you with protein and fiber that will give you a boost of energy and keep you full until dinner time.
Moreover, consuming just three to five almonds per day can lead to greater weight loss and fat metabolism. These nuts contain fiber and protein that keep you satiated and maintain your digestive health at the same time.
Avocado: You can boost your metabolism and keep hunger at bay by eating avocados because they contain plenty of monounsaturated and polyunsaturated fats.
According to research, avocados are especially beneficial for reducing visceral fat levels in women, which is a key health benefit because this type of abdominal fat is one of the major factors contributing to type-2 diabetes.
Additionally, avocados contain healthy fats and fiber that promote satiety, supporting weight loss with minimal effort as the metabolism is perfectly primed to release body fat.
Broccoli: Among the dark-colored veggies, broccoli makes a significant impression because it's one of the few that contain calcium, which increases fat loss, especially around the midsection.
Furthermore, broccoli may benefit metabolism since it contains an antioxidant called glucoraphanin. Glucoraphanin reduces fat levels in the blood and increases metabolism while reducing the risk of a number of age-related diseases.
Plus, there is also evidence that broccoli and other cruciferous vegetables may slow or prevent the growth of several types of cancer.
Cucumber: The diuretic effects of this vegetable, which contains potassium and vitamins A and C, flush out toxins and rev up your metabolism. For a cool, refreshing drink, add five to seven slices of cucumber to a medium-sized pitcher of water.
Moreover, cucumbers are low in calories as well as high in water, so they make a healthy topping for lots of dishes. It is possible for all of these to contribute to weight loss.
Coffee: You can increase your metabolic rate by drinking coffee.
Your resting metabolic rate (RMR) is how many calories you burn at rest. It is easier to lose weight and eat more without gaining weight when your metabolic rate is high.
Carrots: It is important to note that these colorful veggies contain a high amount of fiber, which makes the body work harder when digesting, and this leads to an increase in calorie burn.
Carrots cleanse the liver, making them an integral part of a detoxifying diet for weight loss. To lose belly fat, add calculated servings of unsweetened carrot juice to your daily diet.
Eggs: These nutritional pods contribute to weight loss because of their high protein content, which keeps you full longer.
You may also burn more calories by eating more protein, which increases your metabolism. You may be able to boost your metabolism by eating eggs.
Therefore, your body can easily use the protein in eggs for maintenance and metabolism. Moreover, the thermic effect of food has been shown to increase metabolism by 80–100 calories a day when you eat a high-protein diet
Garlic: Allicin and other sulfur-rich compounds in garlic boost metabolism to burn more calories, helping you stay fit. As it boosts your metabolism, you will be able to lose weight more quickly and efficiently.
Plus, including aromatic garlic in your diet is known to curb appetite and helps keep you fuller for longer —lessening the probability of overeating to facilitate a calorie deficit to promote weight loss.
Green Tea: Green tea may help weight loss by improving the body's metabolism. Caffeine and catechin, a flavonoid that is an antioxidant, are both found in green tea. Both compounds appear to accelerate metabolism, according to research.
Lemons: A glass of lemon water can help you feel fuller, increase hydration, boost your metabolism, and help you lose weight. Despite this, more research may help to determine whether lemon water is more effective at reducing fat than regular water.
Further, existing research advises adding lemon to your diet to improve your digestion, boost metabolism, keep you from getting sick, and give you the much-needed energy to kick-start your day.
So, lemon water can improve your health along with helping you to successfully battle the bulge.
Spinach: Leafy green vegetables such as spinach, kale, and other leafy greens are high in iron, which may boost metabolism. Moreover, growth, metabolism, and development depend on iron.
Additionally, these dark leafy vegetables are low in calories and high in fiber, so they aid in weight loss. As a result, you will experience improved digestion, low blood sugar regulation and constipation prevention.
Tuna: A fantastic source of protein with limited calories, tuna boosts your metabolic rate and increases bodily functions to keep you energetic, active, and healthy.
Plus, choosing tuna as your post-workout meal will help sustain your energy while reducing belly fat thanks to its high-thermic effect. And, as an added bonus, this variety of fish is a complete protein that offers the body with all nine essential amino acids needed to survive and thrive!
Apples: Besides pectin, apples also contain cellulose which binds with water to limit how much fat your cells can absorb —which can significantly reduce visceral fat (belly fat) and further aid in overall metabolism.
Moreover, apples contain healthy flavonoids and fiber that may help you lose belly fat.
Chili Peppers: Besides increasing your metabolism, cayenne pepper burns calories because it is spicy. Spicy peppers raise the body's temperature. In response to a rise in body temperature, your body shifts into cooling mode. As a result, your body burns calories.
Chia & flax seeds: It appears that flax seeds and chia seeds both reduce hunger and appetite. However, flax seeds may be slightly more effective because of their higher soluble fiber content.
The benefits of chia seeds include boosting metabolism. They are abundant in several essential nutrients like calcium, iron, zinc, phosphorus and B vitamins that support optimum metabolic function.
Since they are nutrient-rich, superfoods typically help you feel fuller faster and as a result reduce your overall caloric intake. Plus, several superfoods aid in improving blood circulation, energy, cell renewal, and repairing hormonal imbalances, thereby increasing the potential to enhance metabolism.
Including water-rich foods like watermelon, cantaloupe, honeydew can all provide hydration along with a beneficial boost to metabolism. Besides, watermelon may even help with weight loss because it contains the essential amino acid, arginine.
Plus, making an effort to enhance flavors as well as fat-burning creates a fantastic opportunity to get creative with thermogenic spices, like cinnamon and ginger which promote digestion and increase metabolism.
Improving metabolic health one bite at a time is as tasty an endeavor as it is interesting. The pursuit and experimentation you'll enjoy allows you the opportunity to explore and discover delicious ingredients to add to your dietary staples to promote improved metabolic function and fat-burning around the clock.
- Peer Review #1 of "Nutritional properties of selected superfood extracts and their potential health benefits (v0.1)". (2021). https://doi.org/10.7287/peerj.12525v0.1/reviews/1
- Ullah, H., & Daglia, M. (2022). Phytonutrients in the management of glucose metabolism. The Role of Phytonutrients in Metabolic Disorders, 163–193. https://doi.org/10.1016/b978-0-12-824356-5.00011-4
- Li, S., & Ho, C.-T. (2013). Metabolism, bioavailability, and safety features of Green Tea Polyphenols. Green Tea Polyphenols, 39–56. https://doi.org/10.1201/b14878-4
- Integrative Food, Nutrition and Metabolism. (n.d.). https://doi.org/10.15761/ifnm.