The speed of your metabolism can influence how easy or how hard it is for you to lose fat and maintain your weight. A lack of physical activity and yo-yo dieting can slow your metabolism and make it more difficult for you to be successful on your diet. If your metabolism is slow, you will need to eat less foods compared to people with a normal or fast metabolism. If you struggle with weight loss, eating certain foods can help to slightly optimize your metabolism and facilitate weight control.
Green Tea
Drinking green tea is a way to enhance your metabolic rate. The caffeine content of green tea could help you burn a few more calories every day. Black tea and coffee also provide caffeine that could help you boost your metabolism. Keep your caffeine intake moderate, and avoid adding unnecessary calories to your caffeinated beverages by adding cream or sugar. Stay away from fancy specialty coffees because the metabolism-raising ability of the caffeine they contain does not compensate for the extra calories and sugar they are loaded with.
Spicy Foods
Adding spices to your foods can not only make them more satisfying by adding lots of flavor to your diet but could also help your slow metabolism. Curry powders, hot peppers and pepper sauce contain a compound called capsaicin. In addition to giving a kick to your foods, capsaicin can double your calorie expenditure in the hours following your meals, according to researchers at the UCLA Center for Human Nutrition. Don't skimp on spices if you can tolerate them well, and weight control may become easier for you.
Vegetables
Include plenty of nonstarchy vegetables in your diet. Their high fiber and low calorie content can help you feel fuller with fewer calories, which is especially helpful if your metabolism is slow and your body cannot handle a large amount of calories. Accompany your scrambled eggs at breakfast with roasted tomatoes and mushrooms, prepare a big salad of leafy greens with cucumbers, grated carrots and cherry tomatoes for lunch and fill half of your plate at dinner with broccoli, asparagus or red bell peppers.
Protein-rich Foods
Protein-rich foods require a bit more work for your body to digest and can therefore help you burn a few more calories every day. In addition, protein is more satiating compared to fat and carbohydrates, which can help you stick with a calorie intake that is appropriate for your slow metabolism. Include a source of protein at each of your meals and snacks. For example, you could have eggs, cheese or peanut butter at breakfast, chicken or beef at lunch and salmon or pork at dinner. Nuts, hard-boiled eggs, cheese and slices of smoked salmon or deli meat are options for a high-protein, metabolism-boosting snack.
References
- EcoSalon.com; 15 Best Foods To Boost Your Metabolism; Tina McCarthy; May 2009
- ScienceDaily.com; Peppers May Increase Energy Expenditure in People Trying to Lose Weight; April 2010
- USDA National Nutrient Database: Nutrient Data Laboratory
- "American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
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