Metabolism is the rate at which the body burns fuel for energy and its by-product, heat. The rate of how quickly the body burns its fuel, translates to the number of calories that should be consumed daily, to maintain that level of function and body mass. How quickly calories are burned for their energy and heat decreases with age and certain diseases, as weight gain often increases, proportionally. Some foods and herbs have been proven to speed up the metabolic rate.
Green Tea
Green tea is a potent source of antioxidants and is often suggested as a health-boosting nutrient. It is touted for its anti-cancer, hormone balancing, anti-inflammatory and heart healthy benefits. Additionally, weight loss has been described by the University of Maryland Medical Center as a secondary benefit of green tea consumption. The apigallocatechin gallate -- EGCG -- extract of the green tea has been confirmed to improve and maintain weight loss goals by boosting the metabolism and burning fat more efficiently as a fuel. The caffeine component of the green tea, although significantly less than coffee, also adds to the metabolic boosting potential.
Protein
The metabolic rate is a combination of the amounts of nutrients that are needed to run the basic functions of the cell, namely the resting metabolic rate, plus the amounts of resources need to function with movement or exercise. Protein, both in the foods consumed and in a person's muscle mass density are known to increase the fuel-burning capacity of the body. Functional medicine specialist, Dr. Mark Hyman, M.D. describes in a 2009 "Wellsphere" article that protein appears to be more thermogenic than fat or carbohydrates. He notes that it burns hotter, burning more calories at the end of the day, if it is correctly increased in the diet. He suggest consuming higher protein food, such as omega-3 rich eggs, wild fish, lean, antibiotic and hormone-free poultry, nuts and seeds, legumes and whole grains.
CLA
Conjugated linoleic acid is found naturally in grass fed beef and dairy products and a vegetable derivative, known as punicic acid is highly concentrated in the pomegranate fruit. CLA is also found in supplemental form as an extract of safflower oil. CLA is a well-known weight loss agent among body builders and exercise enthusiasts, alike. A 2003 International "Journal of Obesity" article found that a 13-week supplementation of this nutrient improved body composition while additionally increasing resting metabolic rate. CLA was supplied in a dose of 1.8 g, once or twice per day.
Seaweed
Seaweed is a staple food eaten on the Japanese islands and other Asian countries. Its medicinal use however, as a metabolic rate booster has been the subject of research, according to a 2008 "Life Extension" journal article. The active ingredient, known of a fucoxanthin appears to increase metabolism by optimizing the function of the thyroid gland. Additionally, the ingredient is noted to uncouple the reaction in the body that pushes the body to store fat from food fuel sources. In clinical trials, the 2008 article notes that improved metabolic rate and body fat loss was found on average in the supplemented group, but was increased in people who also had a fatty liver as well. Trial participants received a proprietary combination of 200 mg of fucoxanthin, omega-3 and pomegranate seed oil before meals, for 16 weeks. They also combined this nutraceutical approach with an 1,800-calorie diet.
References
- University of Maryland Medical Center: Green Tea
- "International Journal of Obesity:" The Effect of CLA supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects
- "Life Extension:" Safely Burn Away Body Fat
- Wellsphere -- Dr. Mark Hyman, M.D.: 5 Simple Steps to Burn Fat without Eating Less
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