Metabolism is the rate at which the body is able to convert foods into energy. It is directly related to your basal metabolic rate, which is the rate at which the body uses energy to perform basic body functions. It is also related to the amount of energy you use during exercise. The higher your metabolic rate, the faster you will burn body fat and lose weight. In addition to exercise, metabolism can be increased naturally by including specific power foods in your diet that contain energy-boosting properties.
Step 1
Increase foods in your diet that are high in protein. Protein requires more calories to digest than carbohydrates and fats. It also increases your feeling of fullness, which keeps blood sugar levels steady, avoiding dips in energy level leading to fatigue and a decreased metabolism. Include protein-rich foods in your diet through lean meats, eggs, fish, nuts and seeds, tofu, beans and low-fat dairy such as yogurt and cheese.
Step 2
Add more healthy fats to your diet and reduce your consumption of unhealthy saturated and trans-fats, which are found in full-fat dairy products, ice cream and processed foods. Healthy fats have an ideal ratio of omega-6 to omega-3 fatty acids. These fatty acids are essential for normal body functions, hormonal balance and vitamin absorption. These factors are essential for an efficient and healthy body, which aids in increasing the rate at which energy is produced and burned. Include healthy fats with your meals and snacks by eating low-fat dairy products, fish and lean meats. Olive and canola oil are also healthy fats that can drizzled over salads sparingly or used to saute and stir-fry vegetables.
Step 3
Increasing the amount of fiber-filled foods you eat helps your body use more calories than low-fiber or processed foods. The body has to work longer and harder to break down and digest fibrous foods in the digestive system. As a result, the body burns more calories and your metabolism runs higher. Easily increase your fiber intake by eating whole-grain toast for breakfast instead of white bread, choosing fruits such as apples and pears for snacks and serving high-fiber brown rice and vegetables such as sweet potatoes and broccoli with your dinner.
Step 4
Drink green tea to speed up your metabolism, boost energy and burn more fat. Green tea may help the body to digest and metabolize food more efficiently. A study in the "Journal of Clinical Nutrition" found that green tea extract significantly increased the expenditure of energy and fat oxidation. Start by drinking a cup of green tea in the morning before or with breakfast or as an alternative to your afternoon coffee or latte.
Step 5
Increase consumption of foods that have capsaicin in them, a natural chemical that increases metabolism by increasing the heart rate, nervous system and brain. A study in the "Journal of Biological Chemistry" found that chili peppers directly induced thermogenesis, the rate at which cells convert energy into heat. Try eating more spicy foods in your soups, chilis and salads by adding hot peppers, chili peppers, jalapenos and habaneros.
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