1 of 10 Speed Up the Fat Burning Process

Red Hot Peppers Boost Metabolism. Photo Credit: Dimitri Otis, Stone/Getty Images

Updated July 25, 2015.

While there is no magic pill or short-cut to weight loss, there are foods that do increase metabolism and speed up our ability to burn calories naturally. Getting plenty of exercise and rest will be the mainstay in obtaining a healthy physique, but eating those foods scientifically proven to speed up metabolism may provide that extra edge to lose even more weight. If you have not done so already, start adding some or all of the metabolism boosting foods and heat up the process to burn fat faster.

2 of 10 Hot Peppers

Peppers Increase Metabolism. Photo Credit: Westend61/Getty Images

Updated July 25, 2015.

It may be time to spice up the menu with the capsicum family or hot peppers. The active component capsaicin boosts metabolism and supports fat oxidation. The properties of the hot and spicy pepper have also shown to decrease appetite and overall food intake. Other detailed studies support that energy expenditure is higher in red peppers and is on the top 10 list of natural metabolism boosting foods.

Skip the chips and eat the salsa!

3 of 10 Green Tea

Green Tea Boosts Metabolism. Photo Credit: Andrew Unangst Photographer's Choice/Getty Images

Updated July 25, 2015.

Green tea has been put to the test and scientifically proven to boost metabolism. The American Journal of Clinical Nutrition states 「Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.」 Caffeine is naturally occurring in Green tea extract and so are powerful antioxidants that provide bountiful health benefits that assist withweight loss along with removing harmful free radicals from the body.

The plant compound EGCg is also found in Green tea and directly linked to fat loss. Pass up the cookies at high tea and enjoy a cup or two of Green!

4 of 10 Coffee

Coffee Boosts Metabolism. Photo Credit: ack Andersen Photolibrary/Getty Images

Updated July 25, 2015.

Enjoying that cup of Java just got better. Coffee contains caffeine, a natural stimulant and proven to increase metabolism and is on the top list for most potent metabolism boosting foods. 「Researchers concluded that caffeinated coffee increased energy expenditure by 16% over a 1 to 2 hour period compared with decaffeinated coffee.」 Coffee contains antioxidants that provide numerous health benefits, improves concentration and the stimulant properties have been linked to more productive workouts.

Consider a cup of black coffee with breakfast and give your body a boost for the day!

5 of 10 Cold Water

Cold Water Increases Metabolism. Photo Credit: Larry Dale Gordon Perspectives/Getty Images

Updated July 25, 2015.

Look at water in a new way and as a nutrient that will boost metabolism and aid in fat loss. This could be the motivation needed to get in that daily water intake. Water has been underestimated in its power to burn fat but studies have shown that drinking water and especially cold water ensures hydration which supports an optimal metabolic rate. In fact The Journal of Clinical Endocrinology & Metabolism recent study stated 「drinking 500 ml of water increased metabolic rate by 30%.」 This significant finding should open eyes to the power of water and the overall health benefits that include weight loss.

Toss the unhealthy sodas and reach for that water bottle!

6 of 10 Whole Grains and Lentils

Whole Grains Increase Metabolism. Photo Credit: Ian Batchelor StockFood Creative/Getty Images

Updated July 25, 2015.

Eating good carbs like oatmeal, brown rice or quinoa help boost metabolism by maintaining and stabilizing insulin levels. Whole grains are slow-release carbohydrates that provide lasting energy while not spiking insulin levels unlike sugar-rich foods. It is important to maintain a consistently low insulin level and avoid spiking that chemical which tells the body to store fat. A bowl of oatmeal revs up digestion, speeds up metabolism, maintains normal insulin levels and provides energy for hours.

Lentils are a fiber rich food and a good source of healthy carbohydrates and protein. This power packed combination helps with digestion which in turn speeds up metabolism. The iron content in lentils assists the flow of oxygen throughout the body and is linked to increased metabolism and energy production. The incredible health benefits of whole grains and lentils make these fabulous foods a must add to the daily menu.

7 of 10 Low-fat Dairy and Yogurt

Calcium Boosts Metabolism. Photo Credit: Ivan Mateev/Getty Images

Updated July 25, 2015.

Foods rich in calcium and probiotics have been linked to increased metabolism. Milk and yogurt are rich sources of calcium that assist the body in metabolizing fat efficiently. The probiotics found in yogurt aid in digestion which in turn boosts metabolism. Cottage cheese is another great calcium source that not only increases metabolism but helps withmuscle maintenance and repair. A recent study revealed that 「dietary calcium significantly augmented weight and fat loss…and increased the percentage of fat lost from the trunk region」 and 「dairy products exerted a substantially greater effect.」 Showing off that milk mustache just got a little sweeter.

8 of 10 Apples

Apples Increase Metabolism. Photo Credit: Glow Cuisine/Getty Images

Updated July 25, 2015.

An apple plus two per day can keep the weight away according to recent studies. Apples are full of fiber which maintains and regulates blood sugar, helps digestion, and increases metabolism. They are also very filling and the high fiber content encourages fat burning and not fat storing. When you are looking for something to curb that sweet tooth craving grab an apple or two and naturally increase your metabolism and shed those unwanted pounds.

9 of 10 Nuts and Seeds

Raw Nuts and Seeds Boost Metabolism. Photo Credit: Ruth Jenkinson Dorling Kindersley/Getty Images

Updated July 25, 2015.

Nuts and seeds are an awesome way to boost metabolism. Rich in fabulous essential fats directly linked to elevating metabolism, nuts and seeds make a perfect snack anytime. It is important to stick to raw nuts to not destroy the nutrient value which occurs in the roasting process. The fat destroyers found in raw nuts are inositol and choline and their job ensures that the fat burned does not return.

They are also filling and fiber full aiding in digestion and keeping the body satisfied for hours. Keep a stash of raw nuts handy for a perfect on the go metabolism boosting food.

10 of 10 Fatty Fish

Fatty Fish Boost Metabolism. Photo Credit: Creativ Studio Heinemann Westend61/Getty Images

Updated July 25, 2015.

Fish like salmon are a rich source of Omega-3 fatty acids and linked to increased metabolism. Fish oil elevates fat burning enzymes which boosts metabolism significantly. Eating foods rich in fatty acids promotes the reduction of the hormone leptin in the body shown to lower metabolism. Studies have revealed a positive effect and reduction of leptin with the consumption of Omega-3 fats and an increase in metabolism.

It is recommended that fatty fish be included in the diet at least 2 to 3 times per week for optimal benefit.

Sources:

Journal of Nutritional Science and Vitaminology, Effects of red-pepper diet on the energy metabolism in men, Yoshioka M, 12/14/95

American Journal of Clinical Nutrition, Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans, Dulloo AG, 12/1999

American Journal of Clinical Nutrition, A simple apparatus for comparative measurements of energy expenditure in human subjects: the thermic effect of caffeine, Hollands MA, 10/1981

The Journal of Clinical Endocrinology & Metabolism, Water-Induced Thermogenesis, Michael Boschmann, 7/2/13

US National Library of Medicine National Institutes of Health, Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults, Zemel MB, 4/12/2004

US National Library of Medicine National Institutes of Health, Weight loss associated with a daily intake of three apples or three pears among overweight women, Conceição de Oliveira M, 3/19/2003

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