6. GINGER
Another common kitchen ingredient that can give a boost to your metabolism is ginger. It has thermogenic qualities, which means its intake can slightly increase body temperature. This rise in body temperature is linked to a higher metabolic rate.
Being a vasodilator, ginger helps increase the diameter of small arteries and improve blood circulation. Increased blood flow and circulation is known to cause an increase in body temperature, which in turn promotes metabolism and helps your body burn more calories.
Plus, ginger helps increase the feeling of satisfaction so that you eat less and burn calories faster.
A 2009 study published in Life Sciences found that ginger may have beneficial effects on fat metabolism and may help decrease the amount of visceral fat. Regular ginger intake can even limit the potential adverse effects of a diet high in cholesterol.
A 2012 study published in Metabolism shows enhanced thermogenesis and reduced feelings of hunger with ginger consumption, thus suggesting a potential role of ginger in weight management. Additional studies are necessary to confirm these findings.
7. BLACK COFFEE
The metabolism-boosting activity of coffee is derived from caffeine, a psychoactive central nervous system stimulant that works to improve your body’s metabolic rate.
Caffeine blocks the inhibitory neurotransmitter adenosine and increases the release of neurotransmitters like dopamine and norepinephrine. These neurotransmitters help improve metabolism and release fat from the body.
According to a 1980 study published in the American Journal of Clinical Nutrition, after eating a meal, coffee has immediate effects on your metabolism, especially on your fat oxidation.
Further, a 2004 study in the same journal determined that after a 4.5 mg per pound dose of caffeine, the metabolism rate went up by 13 percent.
A 2006 study in the same journal observed that coffee may increase thermogenesis, in part by increasing fat oxidation.
Another 2010 study published in Food Science and Biotechnology explains that caffeine works to break down fat by stimulating the nervous system. This signals fat cells to break down fat.
In a review published in 2011 in Obesity Reviews, researchers examined six such studies and found that caffeine supplementation increases body’s energy expenditure over a period of 24 hours.
As too much caffeine can be counterproductive, it is recommended to drink just 2 to 3 cups of coffee a day.
8. CINNAMON
Cinnamon is a delicious way to speed up your metabolism and lose weight.
Apart from being low in calories, cinnamon is rich in antioxidants and phytochemicals that help speed up your metabolism rate.
This natural blood sugar stabilizer contains Type A procyanidins, a type of flavonoid that is effective in controlling insulin, transporting glucose to your cells and promoting synthesis of glycogen in the body.
Cinnamon contains methylhydroxychalcone (MHCP), a polymer that is responsible for improved glucose levels in the body. MHCP enhances the effects of insulin in the cells by stimulating uptake of glucose into the cells, which improves glycogen synthesis and results in increased insulin sensitivity of the body. Increased insulin sensitivity results in decreased body fat.
A 2003 study published in Diabetes Care reports that cinnamon helps improve blood sugar, and lowers cholesterol and triglyceride levels in people who have diabetes.
A 2010 study in the Journal of Diabetes Science and Technology asserts that cinnamon and components of cinnamon have beneficial effects on essentially all of the factors associated with metabolic syndrome, including insulin sensitivity, antioxidants, lipids, glucose, blood pressure, inflammation and body weight.
Another study published in the International Journal of Preventative Medicine in 2012 investigated the effects of cinnamon in people with Type 2 diabetes and found that cinnamon may help promote weight loss.
Experts recommend consuming 1 to 3 grams (½ to 1 teaspoon) of cinnamon daily for 20 days to improve your metabolism. You may also consume it every other day, as the effects of cinnamon last for up to a day following a single dose.
9. ALMONDS
Eating almonds can result in an increase in your body’s energy expenditure.
Although almonds are high in calories, they are packed with essential omega-3 fatty acids that are great metabolism boosters. These fatty acids reduce the production of a hormone known as leptin, a natural chemical that lowers your metabolism.
A 2007 study published in the British Journal of Nutrition found that daily consumption of almonds does not cause subjects to gain weight. This effect was attributed to its high fiber content.
Another 2007 study published in Metabolism reports that in addition to lowering serum cholesterol levels, almonds may also reduce the glycemic impact of carbohydrate foods with which they are eaten.
As almonds are rich in protein value, they aid in burning more calories after their consumption.
However, do not eat almonds in excess. Just a handful of soaked or dry-roasted almonds daily is enough.
10. BROCCOLI
Broccoli is one of those miraculous vegetables that help improve metabolic activity in your body. It is rich in calcium and vitamin C, both of the essential components for an improved metabolism. Calcium acts as a trigger for boosting metabolism, while vitamin C aids better absorption of calcium.
Further, broccoli is packed with phytochemicals that accelerate the breakdown of fat in the cells thus ridding the body of excess deposits. Rich in folate, dietary fiber, omega-3 fatty acids, magnesium and vitamins C, K, B6 and B12, broccoli helps burn fat without adding extra calories.
Adding 1 to 1½ cups of raw or cooked broccoli to your diet daily is effective for improving metabolism and promoting weight loss.