A good metabolic system means a healthy and fit body with no chances of obesity and diseases related to it. Nutritionists know it well that metabolism depends on age, height, weight and our genes and cannot be controlled easily. However, there are a few ways to speed up your metabolic system and get rid of extra body fat.
The most important things that help you speed up your metabolism are exercise and a healthy diet. There are a few exercises that give you energy and boost up your metabolism and likewise, there are foods that do the same too.
Here are seven foods that nutritionists eat and suggest when you want to boost your metabolism.
Lentils and sweet potatoes
The owner of MNC Nutrition in New York City, Nutritionist Marjorie Nolan Cohn prefers eating foods that have a high amount of resistant starch, which is a special kind of fiber. She explains the reason behind it and tells that our small intestine does not digest resistant starch. This means that it enters our large intestine as a whole, where it then ferments. As a result of this whole process, beneficial fatty acids are produced in the body that can restrict the body’s ability to burn carbs. This way, the body uses stored body fat and recently consumed fat as its fuel.
According to a study published in the journal Nutrition and Metabolism, if you swap just 5.4% of total carbohydrate consumption with resistant starch, you will observe increased fat-burning after every meal by 20 to 30%.
Cohn chooses lentils and sweet potatoes to consume the proper amount of resistant starch that she needs. Not only they contain resistant starch, but are full of other nutrients as well and help you stay full for a longer period and keep your cravings aside. She explains that when your food nourishes your muscles and fat cells, the hunger hormone is inhibited and sends signals to your brain to feel contented.
Flaxseed and Chia Seeds
Jennifer Salos, who is a certified nutritional counselor and a natural health educator at Chesapeake Holistic in Annapolis, MD likes to add flaxseed and chia seeds to her diet because they have a good amount of omega-3 fatty acids in them.
These fatty acids speed up the metabolism as they reduce the inflammation and maintain the blood sugar levels. She explains that when our inflammation is reduced, there are fewer chances of joint and muscle pain, resulting in a healthy body that is perfect to perform exercises.
Likewise, when the blood sugar levels are balanced, we feel fuller and more satisfied after our meals and due to this, we eat less. She also adds that omega-3 fatty acids also inhibit our body’s resistance towards the hormone leptin that signals fullness and satisfaction, therefore reducing the cravings.
Researchers from Monash University Australia also found that leptin helps to increase the speed of fat burning process.
We all know how many benefits coconut oil stores in it. Salos uses coconut oil to cook food because she knows how it can help her stay fit with an active metabolic system. Though, everyone knows that you should avoid consuming food that is oily, if you want to lose weight but when it comes to coconut oil, it is the best kind of oil that you should use to cook food.
Coconut oil has Medium Chain Triglycerides in it, often called MCTs, which are different than the Long Chain Triglycerides that are present in other oils. Salos explains that the metabolism of MCTs is different than other fats as they travel directly from the digestive tract to the liver where they are used as energy without being stored in the form of fats. She uses coconut oil to bake sweet potato fries, sautés vegetables in it and adds 2 tablespoon of coconut oil to her smoothies and tea.
Tuna and Salmon
Patricia Bannan, who is a dietitian, based in Los Angeles and the author of the book Eat Right When Time Is Tight eats tuna and salmon to get benefits from the protein present in them. She explains the reason why protein is important, saying that the process of protein breakdown and digestion is more difficult for the body, as compared to the breakdown and digestion of other nutrients. This way, as much as 35% more calories are burned when you eat protein-rich food. She further explains that protein requirement is different for every individual, based on their age, weight, gender and other factors.
However, on average, you should consume 0.8 to 1 gram of protein per kilogram of your body weight every day in order to lose weight. This means that a woman weighing 150 pounds should consume around 68 grams of protein per day. (Usually, a half pound salmon fillet has 40 grams of protein in it).
Not only this, tuna and salmon are full of omega-3 fatty acids that boost up your metabolic system helping you stay active and fit.
Bannan suggests eating eggs, Greek yogurt, cottage cheese, nuts and beans to people who don’t like eating fish.
These simple and easily available foods can be of a great help if you want to get rid of the extra fats present in your body. Eating these foods and staying active by doing different exercises will not only help you lose weight but will also help you stay away from several diseases that you might catch due to the extra fats stored in your body.