Metabolism is an internal body procedure through which the body converts everything you eat or drink into energy. During this biochemical process, the calories in the consumed food and beverage combine with oxygen in the body to release the energy that the body needs to function.
Even when you are resting, your body would still need the energy to perform all kinds of functions like circulating the blood in your body, breathing, adjusting the hormonal level of the body, and growing and repairing cells. The number of calories needed to carry out the essential functions in your body is called basal metabolic rate or metabolism.
Multiple factors determine your basal metabolism, including:
The body's size and composition - People with more muscles or larger size burn more calories even while resting.
Gender - Women usually have more body fats and less muscle than men of the same age and weight. It means that men burn more calories.
Age - As one gets older, the number of muscles tends to decrease, and fats accumulate, which results in the decrease of the basal metabolic rate and slowing down the calorie-burning procedure.
Apart from the basal metabolic rate, two other factors are responsible for the number of calories your body burns each day.
Any physical activity or exercise helps to burn more calories in your body and increases the metabolism rate.
The right kind of food and proper eating habits will help to increase your metabolism. More the metabolism, the higher calories you burn.
Foods that boost your metabolism and also help you in losing weight.
The Protein-Rich Food:
Food such as fish, meat, eggs, legumes, nuts, seeds, and dairy products are protein-rich. These kinds of foods require more energy for digestion and thus increase the metabolism rate in the body. The process is also known as the thermic effect of food or TEF. It refers to the number of calories needed by your body to digest, absorb and process the nutrients in your food,
Studies show that foods rich in protein increases TEF the most. The metabolism rate increases by 15 to 30 percent, while it is 5 to 10 percent for carbohydrates and a meagre 0 to 3 percent for fats.
Another advantage of protein in your food is that it reduces the drop in metabolism by sticking to the muscle mass even during the process of weight loss. This kind of food helps to keep you less hungry and thus prevents you from overeating.
The Mineral-Rich Food:
Minerals like Zinc, Iron, and Selenium play essential roles in the proper functioning of the body through every mineral has a different function to play. However, what is common to all these minerals is that they are required for the proper functioning of the thyroid gland, which regulates your metabolism. Low consumption of these kinds of minerals may reduce the ability of the thyroid glands to produce enough hormones, thus slowing the metabolism process in your body. Seafood, meat, legumes, nuts, and seeds contain zinc, iron, and selenium and should be a part of the daily menu.
Researchers say that the caffeine in coffee can increase your body's metabolism rate by up to 11 percent. Those people who consume a minimum of three cups of coffee or 270 mg of caffeine daily burn an extra 100 calories every day. Caffeine also helps to burn your body fat and boost workout performance.
The Chili Peppers contain a chemical called Capsaicin, which helps to boost the metabolism by increasing the number of fats and calories you burn. A review of 20 research materials suggests that Capsaicin in your body helps burn an extra 50 calories every day. What more, Capsaicin may have appetite-reducing properties. Studies show that taking 2mg of Capsaicin before meals help to reduce the number of calories consumed, especially from carbs.
Tea is another beverage that boosts metabolism. Oolong and Green Tea helps to increase metabolism by 4 to 10 percent. Which means it could help to burn an extra 100 calories per day. Oolong and green tea also help your body in using the stored fats more effectively. It increases the fat-burning ability by up to 17 percent.
Few spices have metabolism-boosting properties. Spices like Ginger powder and Grain of paradise help burn more calories if consumed in a prescribed format. Similarly, spices like Cayenne pepper have the ability to increase the amount of fat your body burns for energy.
Drinking water helps you in staying hydrated. Drinking water also boosts metabolism temporarily by 24 to 30 percent. The temporary effect lasts for 60 to 90 minutes after drinking water and may vary from one individual to another.
These grains are tough to digest and thus keep your metabolic rate high. Eating brown rice, oatmeal, and quinoa is always advantageous over processed grains and flour.
Different foods have different metabolism-boosting capacities, and performance varies from person to person, depending on age and body weight. Studies show that a lot of factors are responsible for increasing the rate of metabolism. In fact, there are many such foods that could be highly effective for a body type while it could show varied results in others. For more information on foods, it is always wise to consult with a professional.