One of the biggest components to losing and keeping off extra pounds completely rests on what goes into your mouth. Recently the daily mail published a story suggesting the secret to health and longevity is to simply eat less. This isn’t to say you should not care deeply about nutrition. The most important part of obtaining a shredded frame is to always get 100% of your daily essentials: Vitamins, Minerals, Protein, Fiber, Omega-3, Greens, Antioxidants, and Pro-Biotics. A sedentary lifestyle and too many calories are leading causes of weight gain so remember, metabolism alone may not be main reason you cannot keep weight off. The key to achieving serious results in your fitness regime is ensuring you pack your diet with nutrition, and cut out the non-nutrients. Non-nutrient rich foods include things like candy, alcohol, chips, cereal, breads, cake, etc. Naturally, if you are training for a competition, you already know about the building blocks of nutrition. This article is meant to provide 10 foods to supplement into your diet often to ensure your metabolism is always working at it’s maximum. Adding these foods to your fitness regime, intense gym sessions and a cut-back of non-nutrient calories means you will look and feel your best. If you enjoy this post be sure to check out What To Eat.
TOP METABOLISM-BOOSTING FOODS
Broccoli
Broccoli is high in calcium and vitamin C. Calcium and vitamin C work together to provide and maintain a healthy metabolism. Your highest functioning metabolic rate requires the smooth running of many complex body processes that rely on sufficient antioxidant vitamins such as vitamin C and the B vitamins. Keep this in mind when training.
Lemon
Lemon has many health benefits that have been known for centuries. The biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers. Lemon tastes acidic to us but is metabolized as being alkaline. It should be noted that cancer cannot survive in an alkaline environment; therefore eating lemons neutralizes your system and packs a major disease-fighting punch. Lemons are high in vitamin C, known as ascorbic acid, which is a water-soluble vitamin not produced by your body; that means it must come from your diet. Vitamin C is crucial to several of your body’s functions, including the production of carnitine. According to experts at the Linus Pauling Institute, carnitine helps transport fat molecules to cell’s mitochondria, converting fat molecules to energy rather than letting the fat be stored. This does not mean that lemon juice burns fat, but it does support your body in that process.
Apples and Pears
Apples and pears are high in fiber. High fiber makes you burn more calories. High fiber fruit and vegetables are key to boosting your metabolism and making sure it is always working optimally.
Blueberries
Blueberries are full of antioxidants essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. Blueberries help to prevent infections. A strong immune system means less colds, fever, pox and all such nasty viral and bacterial communicable diseases.Here is the metabolic kicker. Blueberries have been found to lower blood glucose levels, meaning daily consumption is consistent with better glucose regulation, which is ideal in the prevention of diabetes. Blueberries fortify your cardiovascular system. The best way to eat blueberries is raw. Frozen blueberries are excellent and can be used in daily shakes.
Almonds
Almonds are not only rich in healthy monounsaturated fat, but contain several other nutrients including vitamin E, magnesium and phosphorus. Almonds are associated with reducing cholesterol and lowering blood sugar. Almonds are great food for your brain, for regulating cholesterol, and for maintaining a healthy cardiovascular system. Keep in mind that almonds are high in both fat and calories; therefore, eating them too much will cause weight gain. Eat them sometimes.
Cayenne Pepper
Spicy peppers, which include cayenne peppers, cause the body temperature to rise. When the body temperature rises it needs to be cooled, and you burn more calories when the body is forced to go through a cooling process. Though it may seem like the hotter and more frequently your body temperature is high, the more you can boost your metabolism, you need to moderate it to be effective. As you become more accustomed to spicy foods, it may take more spice to raise your body temperature. If you already like spicy food, consider adding a pinch more cayenne powder to your favorite recipes. Drop a table spoon of cayenne pepper into your lemon water for a sugar-free, spicy lemonade that will wake you up, and burn calories.
Spinach
Spinach is sweet! Eating spinach regularly definitely supports your metabolism due to the fact that it’s high in vitamin C, antioxidants and iron. Spinach contains magnesium which has been known to boost the body’s fat burning process.
Water
Many people are walking around dehydrated, daily. 2-4 litres of water per day is healthy. That is equivalent to an average of 5 bottles of water per day. Everything you do uses energy, and water plays a critical role in the body’s metabolic processes, which regulate all the body’s functions. Water makes up most of your brain, at least 90 percent of blood plasma, staying hydrated means your brain is blood volume high. Blood carries oxygen and nutrients to the cells. Therefore, increasing water intake gets more oxygen to the muscles so that they can expend energy. More blood being pumped from the heart gets more oxygen to the cells, tissues and organs in the body increasing their ability to metabolize the nutrients required for proper function. Aim to drink a ton of water!
Green Tea
Researchers believe there is some interaction going on with the active ingredients of green tea which promotes increased metabolism and fat oxidation. The polyphenol found in green tea intensifies the rate at which your body turns food into calories. Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. Research suggests consuming two to four cups of fresh brewed green tea daily can help you burn an extra 50 calories a day.
Vegetables
Vegetables are a great source for low calorie foods that help satisfy you and make you feel full. Veggies contain fiber, vitamins and nutrients that help keep us healthy. All vegetables are low in calories yet high in fiber that makes you feel full, making them good choices.
For more amazing tips on how you can better achieve your fitness goals:
CHECK MY FITNESS SERIES
FITNESS: EAT RIGHT
FITNESS: GET MOVING
FITNESS: ULTIMATE HEALTH TIPS
REASONS YOU SHOULD CONSIDER BEING VEGETARIAN
EAT! FOR MAXIMUM BEAUTY AND HEALTH
References
Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
American Diabetes Association: Diabetes Superfoods
Women’s Health.gov: Overweight, Obesity, and Weight Loss
Mayo Clinic.com: Vegetarian Diet: Will it Help Me Lose Weight?
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