Metabolism is a chemical process that allows your body to break down the food you eat and distribute nutrients to your cells to use as energy. Within the metabolic process, thermogenesis generates enough heat to burn calories. Poor lifestyle habits can slow metabolism, leading to weight gain. Jump start your metabolism by eating foods that boost thermogenesis, and create a calorie deficit through healthy diet and exercise.
Step 1
Eat one grapefruit every morning for breakfast. Grapefruit naturally lowers your insulin levels so that your body does not store fat. Your body also has to use extra calories to break down grapefruit. Peel and eat a whole medium-sized grapefruit as part of your breakfast, or slice it down the middle and enjoy part for breakfast and the other half for a later snack. Do not add sugar.
Step 2
Drink green tea with lunch. Green tea has a thermogenic effect. A 1999 study in "The American Journal of Clinical Nutrition" reports green tea oxidizes fat while increasing your metabolism. Drink green tea cold or hot a couple of times a day, but also remember to drink eight to 12 glasses of water to maintain digestive health. Green tea contains caffeine and you should limit your nighttime use to avoid sleep disturbances.
Step 3
Add hot peppers to meals. Jalapenos, chili and cayenne peppers contain the chemical capsaicin. Capsaicin stimulates your digestive system and induces calorie burning from thermogenesis. Chop a cayenne pepper and add it to your evening meal or add slices to your salad for lunch. Eat two to four hot peppers throughout the day to stimulate your metabolism. Hot peppers are spicy, so keep this in mind before loading your foods with this heat-packed addition.
Step 4
Drink a cup or two of coffee. The caffeine contained in coffee stimulates your metabolism and has a diuretic effect, inducing urination. Limit your use of caffeine to prevent side effects such as headache, jitters and sleeplessness. Have a cup with breakfast to start your day or a cup midday to perk your mind and energy level. The "American Journal of Physiology" notes that caffeine features a thermogenic agent helpful in body weight reduction; however, excessive use does not yield benefits; drink caffeine in moderation.
Step 5
Eat frequent, smaller meals throughout the day. There is no specific metabolic magic food. The best way to boost and maintain a healthy metabolism involves eating a well-balanced diet and a variety of foods throughout the day. Five to six smaller meals that include breakfast, lunch and dinner with snacks in between stimulates your body to continue to work to burn energy.
Tips and Warnings
- Consume a low-fat diet rich in vegetables, fruits and grains while exercising at least 30 minutes daily to keep your metabolism high.
- Do not use grapefruit if you are taking medications for blood pressure. Consult your physician before eating grapefruit to determine interactions or side effects.
References
- Nemours: Metabolism
- MayoClinic.com: Metabolism and Weight Loss; How You Burn Calories
- Shapefit.com: Foods to Boost Your Metabolism
- "The American Journal of Clinical Nutrition"; Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-h Energy Expenditure and Fat Oxidation in Humans; Abdul G. Dulloo et al; December 1999
- "American Journal of Physiology"; Obesity and Thermogenesis Related to the Consumption of Caffeine, Ephedrine, Capsaicin and Green Tea; Kristel Diepvens et al; July 2006
- Science Daily: Hot Peppers Really Do Bring the Heat
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