Metabolism is a combination of chemical and physical processes that determine the rate at which the body burns calories. While the best way to jump start metabolism is regular exercise, metabolic rate can also be altered through diet. Eating fresh, whole foods in place of packaged or fast foods will always result in a more efficient metabolism, but there are also several specific foods that can ignite the metabolic fire and help the body burn more calories throughout the day.
First Things First
It is important to have a smoothly running metabolism before attempting to rev it up. Again, while regular exercise is important for a speedy and healthy metabolism, some dietary guidelines are also useful. To keep the metabolic rate functioning efficiently, drink plenty of water every day, eat regularly scheduled meals of fresh, whole, unprocessed foods, and get a sufficient amount of sleep every night. The metabolism cannot be effectively increased if it is not operating smoothly to begin with.
Apples
Eating an apple a day will not only keep the doctor away, but it can help keep the metabolism running swiftly as well. Apples, when eaten raw, will affect the metabolism in two ways. The body uses a significant amount of energy, or calories, during the digestion process of raw fruits and vegetables. When any food is cooked or processed, part of the digestive work has already been completed, which means less work for the metabolism. Another metabolism-boosting property of the apple is its high dietary fiber content, because fiber requires additional metabolic energy to be digested and used in the body. Furthermore, the high fiber content results in feeling full for a longer period of time. In addition to being an excellent choice of food to raise metabolism, the apple can satisfy sugar cravings.
Brown Rice
When eating rice, switch from white to brown. Brown rice is a complex carbohydrate, which means that the entire grain, including the bran and the germ, was retained as it was processed. Not only is this where the grain's nutrition is found, the bran and germ are the fiber components of the grain and require additional energy to digest, making it a quality food to raise metabolism. Brown rice has higher protein content than white rice, and protein, like fiber, requires more metabolic energy for its digestion. White rice is a refined complex carbohydrate; the refining process strips the grain of its fiber content and it is rapidly metabolized as a simple sugar. The taste is different, but a simple switch from white to brown rice can increase the body's metabolic rate. Other grains that are also complex carbohydrates, such as barley or millet, will increase metabolism in the same manner as brown rice.
Salads
Regular consumption of fresh salads made from raw vegetables can increase metabolism. The body uses a lot of metabolic energy to digest raw vegetables, and many common salad vegetables, such as broccoli, carrots, lettuce and snow peas, are high in dietary fiber and will take longer to digest than a side of stir-fried vegetables. While raw salads can help raise metabolism, just be sure to monitor the consumption of salad dressing if weight loss is a goal.
Spicy Foods
When added to meals or beverages, ginger can increase the metabolic rate of the body. Ginger has a mild thermogenic effect, meaning it causes the body to produce heat, and extra calories are used in the heat generating process. Ginger increases circulation and causes the muscle cells to utilize more oxygen, which also requires metabolic energy output. Similar to ginger's affect, eating foods made with hot peppers such as cayenne, jalapeno or serrano will use metabolic energy to generate heat in the body. Furthermore, hot peppers contain a chemical called capsaicin, which increases heart rate. As heart rate increases, the metabolic rate increases with it, but caution should always be used when ingesting any food or substance that affects heart rate.
References
- ConsumerAffairs.com: Speed Up Your Metabolism
- "Healing with Whole Foods: Asian Traditions and Modern Nutrition"; Paul Pitchford; 2002
- Metabolism Boosting Foods: Metabolism Diet
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