Nothing like a little extra heat to rev up your metabolism. To make the most of your body's thermogenic capabilities, it is helpful to know the foods that harness the greatest potential. Of course, spicy foods are always at the top of the list, but if you lack the palate for spicy flavors, you will be excited to learn that plenty of other options are available to maximize your body's fat-burning potential.
The Basics
Every individual has a specific rate at which their body expends energy. This is known as your basal metabolic rate, or BMR. Exercise, food and certain activities of daily living can have an impact on your BMR, causing it to create heat and speed up your metabolic processes, thus burning more calories. Consumption of certain foods has been proven to boost the body's metabolism; this phenomenon is known as the thermic effect of food, or diet-induced thermogenesis.
Vitamin D and Calcium
Vitamin D has become a hot topic as more and more studies reveal how necessary it is for proper performance of basic biological functions. Recently, scientists have discovered that in conjunction with calcium, vitamin D impacts the effectiveness of your metabolism. A recent study published in the June 2011 issue of "Clinical Nutrition" found that increased consumption of vitamin D and calcium at breakfast yields an increase in fat burning and diet-induced thermogenesis. This effect lasted through the following two meal periods and reduced total food consumption for subjects across the subsequent 24-hour period. Including foods such as fortified milk and fortified orange juice are easy ways to add vitamin D and calcium to the breakfast table.
Protein
The thermic effect of protein-rich meals explains the popularity of the Atkins diet. Scientists at the Athens University Medical School in Greece completed a study in 2008 to determine the thermic effect of meals high in fat vs. meals high in protein. Subjects were given meals either rich in fat or rich in protein, each with the same caloric content and volume, and their resting metabolic rates were measured before and after consumption. Researchers discovered an increased thermogenic effect following the protein-rich meal vs. the fat-rich meal. Consuming low-fat, protein-rich foods such as chicken, white flaky-fish, quinoa and lentils might boost your metabolism.
Ice Water and Spicy Foods
A little "fire and ice" in your daily intake is just one more way to make your metabolism work for you. In 2004, the "American Journal of Nutrition" discussed the caloric impact of certain foods, pointing out that in a study of guinea pigs, consumption of ice water resulted in an increase in heat production, thereby increasing the energy expenditure of the animal. Consuming ice-cold water is as simple as it gets when it comes to boosting your metabolic rate. On the other hand, a little "fire" in your belly in the form of spices and peppers can improve thermogenesis as well, although a 2006 article in the "New York Times" says the effect is minimal, adding only about an 8 percent increase to your body's normal metabolic rate. It is also important to note that spicy foods can irritate ulcers and induce heartburn, so consult your doctor before making any changes to your diet.
References
- "American Journal of Clinical Nutrition"; "Is a Calorie a Calorie?"; May 2004
- "Clinical Nutrition"; "Diet-Induced Thermogenesis, Fat Oxidation and Food Intake Following Sequential Meals: Influence of Calcium and Vitamin D"; W.C. Ping-Delfos; June 2011
- "Metabolism: Clinical and Experimental"; "Diet-induced Thermogenesis and Substrate Oxidation"; N. Tentolouris et al.; March 2008
- "The New York Times"; "The Claim: Spicy Foods Increase Metabolism"; A. O'Connor; November 2006
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