Food That Speed Up Your Metabolism

Metabolism is the sum of all the chemical reactions occurring in your body. The energy your body generates by metabolism is used for three processes: the resting metabolic rate, physical activity and the thermic effect of food. When you eat, your body's production of heat increases as much as 30 percent above the resting level. In other words, you burn calories by eating calories. No calorie has a higher thermic effect than protein, and including high-protein foods in your diet may help to speed up your metabolism. Before starting any new diet, always consult your health care specialist.

Spinach

Leafy green vegetables have the most protein per calorie of all foods. One cup of cooked spinach derives over 50 percent of its calories from protein. This amounts to 5.4 g of protein per 42 calories. Protein is digested mainly in the stomach, rather than in the small intestine, as are carbohydrates and fats. Since protein remains in your stomach longer than these other calories, it increases satiety, or your feeling of fullness after a meal, which may lead to a reduction of calories at later meals because you'll want to eat less.

Broccoli

Broccoli is another high-protein food. One cup of frozen broccoli has 50 calories, 45 percent come from protein. This humble cruciferous vegetable derives a higher percentage of protein than many animal foods, including meatloaf with gravy, which contains 24 percent of its calories in the form of protein. Broccoli is also high in fiber, and supports weight loss.

Legumes

Legumes include beans, peas and lentils. Tofu, made from soybeans, is another high-protein food that may speed up your metabolism. One cup of tofu packs a whopping 18 g of protein, comprising 44 percent of its total calories. Lentils, which contain 16 g of protein per 1-cup serving, are another food with a high thermic effect. Peas, 30 percent protein, are another high protein legume.

Considerations

The recommended daily allowance for protein is .8g/kg of body weight, or about 44 g for a 120-lb. woman and 55 g for a 150-lb. male. Still, the average American consumes over 100 g of protein daily, which is far in excess of the body's requirement. Foods such as meat, eggs and dairy derive a large portion of their calories from protein and increase your body's metabolism more than sugary foods such as breads and pasta. However, many animal foods contain saturated fat, which is associated with heart disease, so eat them in moderation. Choose lean sources of protein.