The foods you eat can have a decisive impact on how fast your metabolism moves. According to the American College of Sports Medicine, high protein and high fiber foods both contribute to an increase in metabolism. The key is to find sources that contain a small amount of calories. Eating too many carbohydrates or eating less frequently can dramatically slow your metabolism down. Several foods work wonders for enhancing not only your metabolism, but your overall health, as well.
Protein
Lean protein found in turkey, chicken and fish can help boost your metabolism. According to the American Council on Exercise, protein takes a bit more energy from your body in order to break it down into usable amino acids. This process increases the heat produced in your body via thermogenesis, thus raising your metabolism. Protein also helps you maintain muscle mass, which also helps to increase your overall metabolic state.
Fiber
Fiber in foods such as oatmeal, whole grains and vegetables help with digestion. According to the National Strength and Conditioning Association, every time you digest food, your body produces heat through the extraction of nutrients and breakdown of food. The more you digest, the faster your metabolism becomes. Fiber helps to break down down foods faster and softens your stools to help keep you regular. The more efficient your body is at breaking down nutrients for energy, the faster your metabolism will move.
Green Tea
Tea in general will give your body a boost metabolic wise, but only green tea is packed with extra antioxidants that help fight cancer, keep your immune system healthy and promote weight loss. According to the American Council on Exercise, the polyphenol found in tea helps to break down hormones in your body, which results in helping to speed things up metabolically. As a bonus, green tea contains catechins that promote healthy cells. Catechins work by preventing bacteria from sticking to to cellular walls.
Caffeine
Like tea, coffee contains powerful disease-fighting antioxidants. Although volume for volume, tea has more caffeine than coffee, you tend to drink coffee in a more condensed mixture giving us a significant boost in caffeine. The caffeine in coffee produces a rapid thermogenic effect that increases your heart rate and speeds up the rate at which energy in your body is produced. This is one reason coffee "wakes you up." This extra energy coffee stimulates causes your metabolism to speed up. Mayoclinic.com recommends a moderate serving of caffeine -- about two to four cups of brewed coffee a day.
References
- Mayoclinic.com: Caffeine: How Much is Too Much
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
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