Eating right is the first step in staying in shape and there are a number of foods that naturally increase metabolism and help the body burn fat. Keep in mind that these foods are not meant to serve as a diet solution and the metabolism boost is only temporary. Maintaining healthy, balanced eating habits and getting plenty of exercise is the most effective way to keep metabolism high and stay in shape.
Spicy Foods
Peppers and other spicy foods in particular seem to have a significant effect on metabolism thanks to the chemical capsaicin. Capsaicin is responsible for giving spicy foods their zest, and one study found that metabolism rates increased 25 percent simply by eating a spicy meal.
Lean Meat and Nuts
Lean beef, chicken and protein-rich meats require more energy to digest than foods high in carbohydrates. Cutting back on carbohydrates in favor of protein will cause the body to expend more energy during digestion and increase metabolism. Cashews, almonds and other nuts are also high in protein and the unsalted varieties are an excellent choice for a quick snack.
Fish
Fish is another high-protein item that has the added benefit of supplying Omega-3 fatty acids. These acids directly affect metabolism rates by lowering the bodies leptin levels which increases metabolism. Fish oil provides the same benefits and is a great supplement for those who don't enjoy seafood.
Dairy Products
Calcium rich dairy products also provide a boost to metabolism rates. Low-fat yogurt is an excellent source of calcium and provides additional nutrients as well. Other dairy products such as cheese and milk provide high levels of calcium, but can contain a significant amounts of fat as well. It is crucial to balance the calcium and fat content. If you are lactose intolerant, consider taking calcium supplements.
Fruits and Vegetables
Vitamin C has many fat burning characteristics and oranges, grapefruit and tomatoes all provide high levels of vitamin C. Vitamin C aids in the production of the amino acid carnitine which helps increase the bodies fat burning capabilities. Apples have low calories and provide fiber and antioxidants, both of which help metabolic rates. Apples also provide pectin, which restricts the amount of fat absorbed by cells. Broccoli is a great vegetables choice thanks to its high levels of calcium, vitamin C and fiber and low calories.
Coffee and Green Tea
Caffeine triggers faster metabolic rates by increasing the heart rate and stimulating the body. Coffee is a great source of caffeine and also contains antioxidants without providing too many calories. Avoid energy drinks for a caffeine fix, though. The excess sugar and calorie content will negate any increase in metabolic rates. The chemical EGCG provides a similar stimulation for the body, but instead of increasing the heart rate it speeds up the nervous system. Green tea provides EGCG and may also contain anti-cancer properties.
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