Metabolism is a combination of physical and chemical processes called anabolism and catabolism. This complex chemical process essentially boils down to how fast your body breaks down complex substances into simple material in order burn calories and give you more energy. Certain products can help increase your metabolism so you burn more calories.
Spiced Foods
Foods with spices such as capsaicin, black pepper and ginger help increase your metabolism. According to an August 2006 article published in "Physiology & Behavior," this is because these ingredients have the potential to produce results on metabolic targets such as fullness, thermogenesis and fat oxidation.
Green tea (EGCG)
Research from the University of Chicago's Tang Center for Herbal Medicine found that rats injected with EGCG--found in green tea--lost 21 percent of their body weight. Additionally, after seven days of daily injections, the rats consumed up to 60 percent less food. Researchers suspect that EGCG may work through other hormonal systems that control appetite and body weight
Caffeinated Coffee
According to a study published in "Physiology & Behavior" in August 2006, drinking caffeinated coffee increases your metabolism by up to 16 percent over those who drink decaf. This is because caffeine increases your heart rate and breathing, as well as stimulating your central nervous system to increase fat oxidation.
Protein
Protein helps build lean muscle mass, which in turn, helps burn more calories. Since muscle burns more calories than fat, it is important to eat high amounts of lean protein to increase your metabolism. Thirty grams of protein--equal to four-ounces of chicken breast--should be consumed at each meal.
Cheese
While cheese can be high in fat, it is also high in calcium, which helps your body metabolize fat more efficiently. This efficiency helps your body increase the amount of fat your body eliminates. According to "Women's Health Magazine," calcium-rich snacks such as cheese help increase your metabolism.
Fish Oil Pills
An article published in the May 2007 edition of the "American Journal of Clinical Nutrition" says that combining exercise with your fish oil supplements helps speed up metabolism. The reason for this is that the omega-3 in the fish oil helps increase the activity of your fat-burning enzymes. The study found that taking fish oil supplements should be used in conjunction with exercise to fully improve body composition and increase metabolism.
Tuna
Fatty fish such as tuna is loaded with omega-3 fatty acids, a hunger-reducing acid that increases your metabolism. According to "Women's Health Magazine," omega-3 fatty acids are a healthy fat that will trigger "I'm full" signals from your stomach to your brain. The protein also helps you stay full for longer so you don't snack on foods with empty calories.
References
- "Physiology & Behavior"; Making Sense of Food Metabolic Effects of Spices, Teas and Caffeine; Aug. 30, 2006
- The University of Chicago Medical Center: Green Tea Derivative Causes Loss of Appetite, Weight Loss in Rats; Feb. 23, 2000
- "Women's Health Magazine"; Boost Your Metabolism: When You Roll Out of Bed
- "Women's Health Magazine": Boost Your Metabolism: When You're at Work
- "The American Journal of Clinical Nutrition"; Combining Fish Oil Supplements With Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors
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