The main products that speed up metabolism and burn fat, which must be on your table

What is metabolism

Everything we do in our lives is subject to metabolism - chemical and energy processes in the body that are responsible for ensuring normal functioning and self-reproduction. It occurs between the intercellular fluid and the cells themselves. In simple terms, thanks to metabolism, a person can adapt to almost any external factors, as well as recover from any interventions.

Several important metabolic stages occur during life:

• the entry of food into the body and its breakdown into nutrients beneficial to the body;
• the process of breakdown into enzymes of vital substances that enter the lymph and bloodstream;
• absorption of nutrients, their excretion, conversion into energy;
• urination, defecation, elimination of products through sweating.

In everyday life, metabolism plays an important role: it comes up when a man or woman wants to lose weight. After all, with a proper diet and an active lifestyle, there is practically nothing to improve. Otherwise, improper metabolism leads to varying degrees of obesity and health problems, so nutrition is the surest step towards good health.

Eggs

Eggs are rich in protein and are a great option for improving your metabolism.
Protein-rich foods are some of the best options for boosting your metabolism.

Eggs are rich in protein. Each large hard-boiled egg contains 6.29 grams (g), making them an ideal choice for people who want to speed up their metabolism.

Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to metabolize it than fats or carbohydrates.

According to some studies, people who consumed 29% of their total daily calories from protein had a higher metabolic rate than those who consumed 11% of their total calories from protein.

How to Boost Your Metabolism

Everyone needs to monitor how well the body’s metabolism works, because this process affects many factors in life, including the condition of your figure. A person with a good metabolism will not suffer from obesity, because the foods he consumes, thanks to chemical processes, are quickly broken down and converted into clean energy. This means that this person will have more strength and a slimmer body.

If you feel like every meal you eat is taking its toll, then it's worth thinking about how well your metabolism is working. The ideal option is to visit a specialist who, after doing several examinations, will tell you about all the nuances and then recommend a way to speed up the metabolic process. Another option is to try some tips yourself on how to boost your metabolism. You can do this in several ways:

• Sports, especially running. Running is a great way to burn fat and speed up metabolism. If you go for a run in the morning, the processes in the body will work until the evening, so you don’t have to worry about eating an extra sandwich.
• Proper nutrition. This is the basis of good metabolism. The more healthy foods you eat, the better they are processed. Forget about low-calorie diets: to feel good, you need to eat as much as your body requires, just the right food.
• Water. It is necessary to drink water regularly, preferably mineral water.
• Rest. Try to always get enough sleep and avoid stress, especially for women.

How to eat right to speed up your metabolism

Nutrition for metabolism plays a very important role for both women and men, because what you put into your mouth will then undergo chemical processes inside you. It is important not only to be more selective about products, but also to use them correctly:

1. Don't put off eating until later. This significantly slows down the metabolism, fats are stored “in reserve”. Have breakfast every day.
2. You need to eat slowly and often. Start eating small meals 5-6 times a day. Drink as much water as possible.
3. Give up sweets, give more preference to foods rich in fiber - fruits, vegetables, grains, seeds, nuts.
4. Use spices. They help burn fat due to their burning properties.
5. Eat foods rich in protein, whole grains, and anything that contains vitamins and minerals. Here are the most important metabolism stimulants.

BJU ratio

If your goal is to lose weight, then the content of proteins, fats and carbohydrates in the menu should be proportionally 45/25/30 percent.

• You should not completely eliminate fats from your diet. For example, for salad dressings, choose cold-pressed oils (olive, sesame, flaxseed), which contain polyunsaturated fatty acids.
• It is advisable to eat protein products of plant origin.
• Carbohydrates should be consumed in the first half of the day. Whole grain cereals contain complex compounds and fiber. The body spends a large amount of energy processing whole grain products, so their presence in the diet allows you to get rid of excess weight.

When accelerating metabolism, it is important to maintain a drinking regime. Water consumption should be at least two liters per day. If this amount seems too much at first, increase the volume of liquid you drink gradually. In any case, start your morning with a glass of clean water.

Metabolism-boosting foods

Pay attention to foods that speed up metabolism and be sure to add to your diet:

Plant products

If you do not eat meat, then you can improve the metabolic process only with plant foods. The main thing is to include more citrus fruits in your diet, because they are the best accelerators containing acids that break down fat deposits. What plant foods for metabolism are recommended to be consumed:

Walnuts

These nuts are also very healthy. They contain about 7 g of protein per 30 g of nuts, making them an excellent choice for improving metabolism. Walnuts are also rich in omega-3 fatty acids, which have been shown to have a positive effect on your metabolism. Enjoy walnuts sprinkled on your salads or oatmeal in the morning.

Water

Water plays a very important role in ensuring the vital functions of the body, so to improve metabolism you will need more of it. Try to drink water regularly, drinking a glass of water every hour. If you are engaged in physical activity, then you should have twice as much water. It is important to monitor the quality: try to buy mineralized water, which will saturate your body with useful substances and minerals.

Supplements and products

Supplements and remedies help your metabolism speed up. This:

• B vitamins;
• fat burning (based on L-carnitine);
• biologically active additives;
• stimulants;
• reducing appetite.

Often two types of drugs are used:

• anabolics;
• hormonal agents.

In the first case, the active substances are: male hormone - testosterone or amphetamine. And hormonal ones are usually based on a high concentration of L-thyroxine. Both drugs are unsafe and are fraught with consequences if used for a long time.

Despite the variety of supplements and weight loss products, their safety and appropriateness are determined by a doctor, with whom you should definitely consult.

Caffeine and metabolism

Many people simply cannot start the day without a cup of coffee. In general, the habit is not harmful, but caffeine has the excellent ability to speed up metabolism, so drinking a cup of espresso will be much more beneficial after a meal. There are even diets that are based on coffee consumption, but they are not suitable for everyone. No matter how many cups of coffee you drink a day, the amount of water you drink should not decrease. In addition, it is worth drinking a natural grain drink, because the instant one does not have such qualities.

Green apples

The high content of dietary fiber and pectin in apples makes them an indispensable aid for weight loss. In order to maintain a high level of metabolism, nutritionists advise eating several apples a day. It is advisable to choose green apples and eat them with the peel - this gives the body an additional vitamin boost and strengthens the immune system.

Tea to speed up metabolism

Ordinary green tea with its unique properties of accelerating the burning of complex fats will help increase the body's metabolism, which is why green tea is included in many diets. The drink tones, removes toxins and is a powerful antioxidant. Green tea, drunk in the morning, forces the body to quickly wake up and start the metabolism in an enhanced mode. This drink can reduce appetite and improve digestion. In addition, tea regulates glucose levels and, thanks to pectins, relieves the feeling of heaviness in the stomach.

Foods that speed up metabolism

The role of metabolism is difficult to overestimate. This is a complex chemical process that ensures vital functions in the body, directly affecting the health and appearance of a person. It is very relevant for the modern world, when the cult of a beautiful body and healthy eating is widely promoted. Metabolism is divided into fast and slow. If the first converts consumed food mainly into energy, then the second mainly converts it into energy reserves, i.e., in simple terms, into fat deposits. There are many factors that influence the acceleration of the metabolic process. One of them is a balanced diet. So, what foods speed up your metabolism? We will try to answer this question.

Water

- the source of life in this world. In the metabolic process, it plays one of the key roles - during the digestion of food, water absorbs a small amount of thermal energy, thereby speeding up the metabolism somewhat. Water, moreover, can moderate appetite and remove waste products naturally. However, it is worth remembering that you need to consume clean water, not soda or packaged juices. These products are not helpful in our business.

Citrus

- These are powerful stimulants of the metabolic process.

• grapefruit;
• lemon;
• orange;
• mandarin;
• pomelo.

Rich in fiber, antioxidants, vitamins, macroelements and pectin, they are not only active participants in the metabolic process, but also help maintain normal digestion, immunity, and are also used in the prevention of liver diseases and cardiovascular diseases. The champion of accelerating metabolism among products in this group is grapefruit. The various enzymes and elements such as naringin included in its composition improve the absorption of food and restore proper metabolism, reducing the fat layer. It follows that products in this group can be classified not only as those that accelerate metabolism, but also as products that promote weight loss.

Dairy

– a treasure trove of vitamin D and calcium. Whey contains high-quality protein, which accelerates lipid metabolism by burning subcutaneous fat to compensate for energy costs. Also, dairy products help keep muscle mass in good shape. Consumption of dairy products three times a day helps speed up metabolism by up to 70%. According to experts, compared to other types, digesting protein foods requires more energy. Among the products of this group, cheese is the champion, cottage cheese takes second place. Although the protein content in cottage cheese is several times less than in cheese, it is nevertheless preferred by most nutritionists. This is due to the lower fat content of the product and the lack of salt in it.

Green tea

. Drinking this unsweetened drink every day in the morning starts the body’s metabolism in an enhanced mode, and it also improves digestion, removes heaviness in the stomach, suppresses appetite, and cleanses the blood of cholesterol. This wonderful product not only speeds up metabolism, but also has the property of breaking down complex fats, being a powerful antioxidant, with a tonic and cleansing effect, and therefore is popular with nutritionists.

Coffee

. The caffeine it contains increases the heartbeat, thereby stimulating the metabolic process by up to four percent. By improving blood circulation, this drink accelerates the process of burning calories. But it is worth remembering that only natural, freshly brewed coffee has beneficial properties.

Almond

– a treasure trove of rare microelements, natural protein, polyunsaturated fatty acids. These properties allow you to normalize metabolic processes in the body, have a beneficial effect on the cardiovascular system, and improve vision. Almond milk is made from this nut, its wide popularity is due to the lack of lactose in it, and this is very important for people with impaired absorption of this enzyme.

Turkey meat

– hypoallergenic, dietary product. The content of high-quality protein in it allows you to accelerate your metabolism during the digestion of food, by burning additional energy. In addition, turkey is rich in B vitamins. Eating this meat without skin will significantly reduce the calorie content of the dish as a whole.

Spices

. The presence of hot pepper in the food consumed can significantly speed up metabolic processes and maintain the effect for up to several hours. All this is achieved thanks to a unique substance that gives pepper its pungency - capsaicin. In addition to accelerating metabolism, this substance causes the destruction of low-quality cells. Jalapeño (a type of chili pepper) contains vitamins A, E, C, a small amount of fiber and some iron. The spice enhances gastric secretion, thereby improving the absorption of “heavy” protein dishes.

Curry, a spice popular in India, contains many unique properties that help improve human health. Thanks to its antimicrobial, antifungal and anti-inflammatory properties, it paralyzes the development of infection and neutralizes bacterial attacks. The presence of a carcinogenic effect helps to reduce tumor cells. This spice is a good antioxidant. By speeding up metabolism and the functioning of the gastrointestinal tract, curry can be classified as a food that accelerates metabolism. This product contains over a dozen other spices, the main one being turmeric. The presence of a substance such as curcurmin helps improve insulin sensitivity and prevents spikes in blood sugar. Thus, turmeric, and curry in general, helps reduce the risk of developing diabetes.

Ginger contains a huge amount of beneficial substances. By improving digestion, this spice helps speed up metabolic processes. In addition, ginger has many beneficial qualities:

• anti-inflammatory and analgesic effect, helps treat a sore throat;
• helps strengthen the immune system;
• provides protection against parasites;
• controls cholesterol levels;
• fights stress and fatigue of the body.

Cinnamon speeds up metabolism, helping the body process sugar more efficiently, and cinnamon reduces the likelihood of it being converted into body fat.

Add spices to your food, they will help make the dish not only healthy, but also tasty.

Spinach

. Due to its enormous content of nutrients, fiber and protein, spinach received the title “king of vegetables”. This vegetable has an antioxidant effect, is low in calories, and stimulates the functions of the circulatory system. The iodine content in spinach benefits people with thyroid disease from its consumption, and the lutein contained in it has a beneficial effect on vision. Spinach promotes a good mood, as it helps the body produce the happiness hormone.

The high manganese content in spinach juice helps maintain normal energy balance. Being a product that speeds up metabolism, what other role can spinach consumption play for women's health? It is an assistant in the fight against many gynecological diseases. And in some cases, it prevents miscarriages and treats infertility.

Beans

- a treasury of useful elements. It contains many macro- and microelements, minerals, vitamins B, C, PP. The presence of arginine in its composition leads to a decrease in blood sugar levels, which has led to the use of beans in diets for patients with diabetes. By reducing blood sugar, this product significantly affects the body's metabolic processes.

It is rich in fiber and maintains the effect of satiety for a long time. The resistant starch contained in beans, although almost not subject to digestion, fights pathogenic flora and helps cleanse the intestines. Bean dishes have a beneficial effect on the nervous system. Due to its antibacterial properties, frequent consumption of this product prevents the formation of tartar. Helps dissolve kidney and gallstones. The above is only a small part of the benefits that these legumes bring.

Apples

. The fruit, rich in beneficial elements and vitamins, allows it to be included in the list of products that improve metabolism. Apples have a beneficial effect on the entire body as a whole. Here's a short list:

• tidy up the salt balance;
• slow down the aging process;
• have a rejuvenating effect (it’s not for nothing that the concept of “rejuvenating apples” exists);
• strengthen the nervous system;
• stimulate brain activity;
• have an anti-cancer effect due to the interaction of the antioxidant “quercerin” contained in the peel and vitamin C;
• prevent constipation;
• have a disinfectant
• cleanse the body of toxins;
• protect teeth from caries.

This indicates only a small portion of the beneficial effects on the person who eats this fruit.

Cabbage

. The high fiber content of white cabbage helps cleanse the body. Consumption of sauerkraut helps strengthen the immune system, and the lactic acid released during fermentation neutralizes pathogenic intestinal microflora.

Rich in calcium and vitamin C, broccoli allows you to safely classify it as a food product that accelerates metabolism.

The content of vitamin U in cauliflower has a positive effect on the digestive organs and helps maintain normal levels of cell regeneration, which, in turn, stimulates the healing of ulcers and mucosal erosions.

Whole Grain Products

• bread;
• pasta;
• cereals

Whole grains are high in fiber, which requires a lot of extra energy for the body to digest. This, in turn, helps increase metabolism and weight loss. The high content of vitamins, minerals, proteins, healthy fats and antioxidants makes whole grains very beneficial for human health.

Soy milk

. The technology for preparing this product is simple - it is prepared on the basis of soybeans soaked in water. Natural, which means it is beneficial for the human body. Soy milk is a source of protein, amino acids, vitamins and minerals. Good calcium content helps improve metabolism. The absence of lactose in this product allows it to be used as food for people suffering from lactose intolerance.

Vitamins and minerals

. The role of these substances in the human body is difficult to overestimate. In addition to accelerating metabolism, these substances are endowed with many beneficial properties:

• lack of vitamin B1 leads to changes in muscle tissue;
• riboflavin (B2) and B12 fight anemia;
• folic acid (B3) improves immunity and naturally cleanses the body;
• retinol (A) is involved in oxidative health processes and protein synthesis;
• Vitamin C is involved in the process of hematopoiesis and strengthens the immune system;
• insufficient vitamin D intake increases the risks of obesity and rickets;
• tocopherol (E) is actively involved in growth processes;
• chromium actively processes fats and carbohydrates;
• iodine helps activate the thyroid gland;
• Magnesium is involved in the regulation of processes in almost all organs and systems.

To summarize, remember, proper nutrition is good, but no matter what foods you consume to speed up your body’s metabolism, they alone will not help you reduce weight to the desired level. For metabolic processes to proceed normally, healthy sleep is necessary. Having not rested overnight, the body begins to look for energy in foods, accumulating fats and calories. The tandem of a balanced diet, plenty of sleep and active physical activity will help you achieve good results.

Using Seasonings

Among the products that accelerate metabolic processes, there are a number of spices and seasonings that have special properties to improve metabolic processes. Just add them to your food and start the digestion process:

1. Ginger helps burn fat. The root is brewed and consumed as a drink or used as a seasoning.
2. Cinnamon speeds up metabolism. Add it to coffee or diet baked goods.
3. Pepper contains special substances with hot properties, thanks to which fats are actively broken down, which will help normalize and then increase metabolism.
4. Curry is a mixture of spices with a lot of beneficial effects aimed at improving digestion in the intestines.

Almond

You don't want to eat too many almonds because their fat content may cancel out any metabolic boost? Research shows that almonds and other nuts may help you because they contain essential fatty acids. You can use them as a snack between meals, or you can cut them up and add them to a main dish or side dish. Chopped almonds and green beans go very well. As an alternative to almonds, you can consume other nuts, such as walnuts or cashews, to speed up your metabolism.

What prevents you from boosting your metabolism?

When you have learned what foods to eat to speed up your metabolism, you need to remember what destroys metabolic processes. Often this worst enemy is bad habits. How each of these factors affects your metabolism:

1. Smoking dehydrates the body, and water is an important source for good metabolism.
2. Alcohol slows down fluid excretion and metabolism and increases appetite.
3. Fast food does not contain any useful substances, is easily accessible, and at the same time is stuffed with flavor enhancers, so that one hamburger is not enough for a person, and he washes it all down with soda - pure sugar.
4. An inactive lifestyle contributes to the fact that a person becomes increasingly lazy to do. The body gets used to it and works slower. As a result, fats begin to be deposited and body weight increases.
5. You should not consume high-fat dairy products or foods with vegetable oil. Metabolism slows down and it is more difficult for the body to digest fats.

Ginger

Adding ginger to food can increase body temperature and metabolic rate, and help control appetite.

Studies have assessed the effects of ginger on the weight loss and metabolic profiles of people who were overweight. It has been found that ginger may help reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL) or "good" cholesterol.

Ginger also has anti-inflammatory properties and may help reduce nausea during pregnancy and after chemotherapy.