Other

Eat These 25 Foods to Speed Up Your Metabolism Slideshow


If you want to feel energized, fight acne, and banish stress, add these foods to your dinner rotation

istockphoto.com

Eat These 25 Foods to Speed Up Your Metabolism

istockphoto.com

There are more reasons than just weight loss to avoid a slow metabolism. Your metabolism might seem invisible, but it actually makes itself known in many areas of your life.

A slower metabolic rate can make you feel depressed, lethargic, and stressed. Your hormones could start to shift, making you more irritable, less balanced, and more prone to acne. You might start to sweat more and experience problems with your circulation. You could even experience painful cramping and embarrassing indigestion.

Truth be told, weight gain — which, according to many studies, isn’t really indicative of health at all — is the least of your problems with it comes to your metabolism. The reasons to keep it revving stretch far above the BMI reported by your doctor.

Having a high metabolism can help you live your most balanced, most energized, and least inhibited life. Luckily, these foods can help you get there.

Avocado

istockphoto.com

These fruits — yes, they are a fruit — contain metabolism-enhancing monounsaturated fat. They’re also hiding antioxidants, which help cells’ mitochondria to metabolize effectively. Essentially, the superfoods are wonderful for your metabolism, energy levels, and overall health.

Brazil Nuts

These nutrient powerhouses contain the rare compound selenium — a mineral that works with your thyroid to regulate the T3 and T4 hormones. These hormones are partially responsible to regulating your metabolism. Plus, these nuts are so full of selenium that you only need one Brazil nut per day to hit your beneficial quota.

Breakfast

Chile Peppers

Chocolate

Citrus

istockphoto.com

Citrus fruits such as grapefruits have proven to maintain a quick metabolism. This could be impacted by their vitamin C content or fiber. Either way, they make a refreshing snack, especially during warmer weather!

Coffee

istockphoto.com

Edamame

Magnesium is essential for keeping your body’s processes moving efficiently. Protein-rich edamame are a tasty and simple source of the underrated nutrient, and can be eaten in a tasty recipe, roasted, dried, or simply steamed.

Eggs

istockphoto.com

We recommend you eat the whole egg, too — not just the whites. Eggs contain protein, healthy fats, and choline, a compound that inhibits fat storage and encourages a faster metabolism. These nutrient-rich breakfast staples also have a plethora of other health benefits on their side, as well. To keep your cholesterol at a happy medium while still reaping all the benefits of eggs, limit your intake to two eggs in any given day.

Full-Fat Cheese

Greek Yogurt

Yogurt is rich in vitamin D, which can help protect against thyroid disease. Since your thyroid regulates your metabolism, this is great news. Additionally, the probiotics and protein found in Greek yogurt can be beneficial to speeding up your body’s ability to burn fat.

Kefir

Lean Meats

istockphoto.com

Chicken, lean beef, and other lean meat sources are loaded with iron and protein. Both of these nutrients can help your metabolism keep up its usual speed, if not accelerate it higher. Amino acids from lean meats help the body to build and repair its cells more efficiently, resulting in a boosted metabolism.

Lentils

istockphoto.com

In order to work properly, your body needs a daily dose of iron — with this nutrient flowing through your bloodstream, your metabolism is freer to speed up at will. Luckily, lentils have lots of it, and we have lots of lentil recipes.

Olive Oil

Loaded with heart-healthy fats, olive oil has the potential to help your body absorb nutrients from food, increase your brain health and longevity, and speed up your metabolism. Use olive oil while cooking, drizzle it over salads, or use it as a dip for bread.

Pasta

istockphoto.com

Protein Powder

This is an appealing option for vegetarians and vegans, who can’t get the metabolism-boosting proteins from lean meats and fish. With up to 20 grams of protein per serving, protein powder is a quick and easy way to keep your metabolism up high.

Salmon

istockphoto.com

Seeds

Chia seeds, sunflower seeds, and other kinds of seeds all contain healthy fats that help keep you full and energized. Not only do fats contribute to brain health, but they also keep your metabolism going throughout the day by supplying sustainable long-term energy.

Shellfish

istockphoto.com

Scallops, oysters, and shrimp are delicious and popular sources of two metabolism-assisting nutrients, zinc and iron. They’re also a favorable source of lean protein, which contributes to fat-burning muscle growth.

Snacks

When you go hungry between meals, your metabolism dips into dangerous territory. Once you do eventually eat, your metabolism is so low that it doesn’t process all the energy you’re consuming at your meal (where you’re also more likely to overeat). Avoid the crash and snack on foods containing nutrients that provide sustainable energy. The best snacks usually consist of a mix of carbohydrates, proteins, and fats.

Spinach

istockphoto.com


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


10 Foods That Turn On the Calorie Burn

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

Whether you're looking to drop a few pounds or make a bigger change, adding these foods to your diet will shift your metabolism into overdrive.

It's no wonder they're becoming more widely available. "Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism," says registered dietitian Frances Largeman-Roth, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. In fact, research conducted earlier this year discovered that omega-3s may help reduce the risk of type 2 diabetes, a condition linked to obesity. Sprinkle hemp seeds over basic cereal, yogurt, and salads for an extra boost.

This antioxidant-rich tea has multiple health benefits, including boosting metabolism, says registered dietitian nutritionist Jackie Newgent, author of The With or Without Meat Cookbook. "It's because green tea contains plant-based compounds called catechins." Not only have these compounds been found to reduce body weight and fat, but the caffeine in green tea also acts as a stimulant that can increase the amount of energy your body uses. And then there's the H20. "Drinking water may promote thermogenesis&mdashthe production of heat caused by metabolizing food&mdashand play a role in reducing calorie intake," adds Newgent.

Along with improving cholesterol levels and overall cardiovascular health, the type of carbohydrate in oats is also responsible for boosting metabolism. "A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer," says Largeman-Roth. Because of its vital role in weight loss and weight maintenance, there are even new technologies being explored to incorporate oats and barley into a wider variety of products.

Whether your scramble, poach, or hard-boil them, eggs are the ultimate morning meal. "Since eggs are considered the gold standard in providing high-quality protein, eating them can enhance calorie burning," says Newgent. One study found that an egg breakfast encouraged 65 percent greater weight loss in overweight and obese people following a reduced-calorie diet plan. "Eating breakfast, especially one rich in protein, can be useful for improving satiety and significantly raise your resting metabolism&mdashperhaps by as much as 10 percent&mdashfor the entire day," adds Newgent.

The hotness of chile peppers does more than just give this dip flavor. It also kicks your metabolism into high gear. "Research suggests that capsaicin, the naturally occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat," says Newgent. Hot peppers can also increase your metabolic rate after a meal and leave you feeling more satisfied, so you're likely to eat less later, says Largeman-Roth.

It's no secret that protein can amp up your metabolic rate, and one recent study shows that eating a lot of it can be more useful than counting calories. "Protein seems to boost satiety, calorie burning, and lean body mass storage, all of which are helpful for weight management," says Newgent. Take the calorie-burning effects of something hot, like capsaicin, then tie in the act of chewing (since those who chew their food more tend to consume fewer calories, says Newgent), and you have a powerful, metabolism-jolting snack. She suggests keeping a Strong & Kind Roasted Jalapeño bar on hand, since planned, regular snacking can keep your metabolism working at its best.

"Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism," says Laura W. Lagano, a New York City-based integrative clinical nutritionist. One study published in the journal Lipids found that supplementing women's diets with two tablespoons of coconut oil each day not only decreased the weight carried around their abdomens, but also helped elevate HDL (a.k.a. the good) cholesterol levels. The key is to limit portions, since both oils are calorie-dense, containing between 40 and 117 calories per tablespoon.

Cheese, please. Research has shown that a diet rich in calcium from dairy promotes weight loss in type 2 diabetics. Why? Not getting enough calcium may trigger the release of calcitriol, a hormone that causes the body to store extra fat. Another study came to a similar conclusion, and added that choosing low-fat dairy options increases weight loss while still allowing your body to absorb the calcium it needs.

To burn more fat, you want to focus on fiber-rich foods, which take longer to digest, helping to speed up metabolism. Fiber has also been shown to promote satiety and increase the secretion of gut hormones, two more factors that help digestion and contribute to weight loss. Enter quinoa. The supergrain provides 12 grams of dietary fiber per one-cup serving&mdashnearly twice as much as other grains. Plus, quinoa has been recognized by the Advances in Food and Nutrition Research as a "complete food due to its protein quality" and high nutritional value.

This fruit has gotten a bad rap, but without good reason. For one thing, a large banana provides nearly 500 mg potassium. "Potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake," says Newgent. "Bananas also contain resistant starch, which functions like fiber since your body can't digest it, and has metabolic benefits, including reducing blood sugar levels after meals." Keep in mind that the greener the banana, the more resistant starch it contains. Also, research shows that sniffing a banana can actually suppress your appetite, so you may want to breathe in its scent before enjoying it.


Watch the video: Μanslife tips: Γιάννης Σπαλιάρας #5 Πόση πρωτεϊνη χρειάζεται ένας άντρας καθημερινά? (October 2021).