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How to speed up your metabolism!

speed up your metabolism
Content Editor & Ecotrophologist
Leonie is an ecotrophologist. She writes articles for foodspring about nutrition and healthy living. She also creates free food programs designed to help you reach your goals.

Wondering how to speed up your metabolism and lose weight faster and more efficiently? Who hasn’t? Luckily, you can boost your metabolism by choosing the right food. And with regular exercise, you’ll see the pounds drop in no time.

What you eat plays a big role in how your metabolism works—that’s no secret. Here, we’ll tell you which foods in particular accelerate and stimulate the process.

What is your metabolism?

A metabolism is the set of biochemical processes and operations that take place in living beings, specifically in cells. There are two main types of metabolism: anabolism and catabolism.

CATABOLISM

This type of metabolism is what enables your body to break down food. More precisely: during catabolism, the nutrients from your food will be transformed into chemical compounds.

Here is the transformation process that takes place during catabolism:

  • Carbohydrates transform into simple sugars
  • Proteins transform into amino acids
  • Fats transform into fatty acids and glycerin

ANABOLISM

While catabolism is the process that breaks down food, anabolism is the opposite. It uses the compounds broken down during catabolism to help the body build muscle and bone mass.

STIMULATING THE METABOLISM: WEIGHT LOSS AND MUSCLE BUILDING

Weight loss
Most people assume that anabolism is most responsible for stimulating your metabolism because the process uses energy, unlike catabolism which creates energy. And, it’s true, anabolism can help you burn fat. In any case, both catabolism and anabolism are closely linked and always interacting, which is why both are important when it comes to losing weight.

Weight training
Since anabolism is responsible for turning protein into muscle mass, it plays a huge role in the process of muscle development. If you give your body enough muscle fuel in the form of protein, you’ll be able to develop muscle efficiently.

How can you stimulate your metabolism?

Before we tell you which foods are best for speeding up your metabolism, here are some important basics:

  • Quality protein:

Poultry, fish, and low-fat dairy products are great sources of protein. Our Organic Protein is also a great way to get the boost you need.

Try our Organic Protein
  • Complex carbohydrates:

Beans, whole grains, and lots of vegetables.

  • Healthy fats:

Not all fats are created equal. Omega-3 and omega-6 fatty acids are the best ones to opt for.

  • Unprocessed food rich in vitamins and minerals

Tip: You can only speed up your metabolism if you do regular strength training or cardio training.

The best foods for speeding up your metabolism.

FOODS  BACKGROUND
Ginger This root contains vitamin B, vitamin C and potassium, among other things. Potassium is known to help to stabilize blood pressure.
Lemon This fruit is a real vitamin C bomb and is thought to help your metabolism.
Turmeric  This spice is full of good things. Its phytochemical compounds in particular are very beneficial for your metabolism.
Buttermilk It contains calcium, an essential nutrient to a healthy metabolism.
Water Staying hydrated will all but guarantee your metabolism functions normally.
Blueberries These are considered a superfood for a reason. They contain a huge amount of vitamin C help reduce symptoms of fatigue
Green tea Though there’s been a lot of research, it’s still not totally clear just how many benefits there are to drinking green tea. Nonetheless, green tea has been used in Chinese medicine for centuries.
Chili pepper When you eat something very spicy, you tend to feel very hot afterwards. But it’s just because you’ve burned extra calories!
Almonds  A study from Lafayette University in the United States has shown that almonds create a satiating effect That’s because, when you eat almonds, your blood sugar level rises more slowly.
Coconut oil The MCT fatty acids (medium chain fatty acids) in coconut oil give you energy immediately.
Flaxseed oil This oil is very rich in omega-3 fatty acids. Since they can’t be synthesized by the body, these acids help to stabilize blood pressure instead.
Avocado This fruit is also rich in healthy fats, and it contains micronutrients such as vitamin B3 and B6.
Oats The beta-glucans in oats can help reduce blood sugar levels, which can prevent you from feeling too hungry too quickly.
Fish and seafood Fatty fish are often rich in iodine, which is involved in metabolic upkeep.
Tomatoes This fruit contains vitamin E, which protects your cells from oxidative stress.
Asparagus With only 20 calories per 100 g, asparagus is great for any weight loss plan.

 

©POksanaKiian

Stimulating your metabolism with exercise

Power training
More muscle = less fat. It’s a simple equation. The more muscle you have, the more fat you burn. And not just when you’re doing a hard workout: The more muscular you are, the more calories you’ll burn even when you’re just chilling on the couch.

If you do regular strength training, not only will you see your muscles grow, but you’ll also benefit from the afterburn effect, which is particularly noticeable after a HIIT session.

Cardio training
During intense cardio training you also stimulate your metabolism quite a bit. Through jogging, cycling, and swimming, among other activities, your body will burn both calories and fat faster.

Stimulating your metabolism with relaxation.

It’s no secret that stress tends to result in stress cravings. But the more we yield to our desire for sweet treats and salty snacks, the more our blood sugar levels will rise, and the more fat our bodies will store.

That’s why it’s important to find a balance between healthy eating and regular exercise that won’t stress you out and lead you to unwanted cravings. And if you do get hungry, healthy snacks are always an option.

Discover healthy snacks

 

©Shaiith

Our fitness recipes

Not sure how to fit all these foods into your rotation. Our fitness easy to prepare, delicious, and they make use of all of those metabolism-friendly ingredients.

Whether you want to lose weight or build muscle, we have recipes for whatever your goal may be.

Discover our fitness recipes

Our balance sheet

Don’t forget—everyone has a different metabolism. Pay attention to what works for you and don’t worry about everyone else.

  • Catabolism is the transformation of substances ingested through food into chemical compounds.
  • Anabolism, on the other hand, is the synthesis of compounds, during which energy is used.
  • Our list shows you which foods to favour.
  • It won’t work without physical activity.
  • Bring some variety into your kitchen with our fitness recipes.

OUR TIP

To ensure you reach your goals, use our free Body Check to calculate your BMI and receive personalized nutrition and fitness advice.

Start you body check now

 

1 Alisa M. Mori et al.(2011):  Acute and second-meal effects of almond from impaired glucose tolerant adults: a randomized crossover trial. 
2 Ernährungsumschau (4/2012): Beta-Glucan aus Hafer. Gesundheitsbezogene Aussagen im Rahmen der Health-Claims-Verordnung und weitere ernährungsphysiologische Eigenschaften 

Article sources
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