Hey there, readers! Not all foods have the same effect on your body. We all know that. Despite being on the same calorie level, two similar foods can have entirely different impacts on your body. This is the thermic effect of food. How about we use this knowledge to drive up your metabolism? Didn’t quite get it? Well, by eating high thermic foods you can boost your metabolism. In today’s post, we’re going to discuss 05 thermic foods that double as natural metabolism boosters. From high-fiber foods to iodine-rich ones, we’re going to discuss all of these and more...
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| Photo by Joseph Gonzalez on Unsplash |
01. HIGH-FIBER FOODS
Still, confused about the thermic effect of foods? Like what do we mean by that exactly? It is simple. The food you eat has calories. Your body uses a part of these calories to perform its various daily functions. While the other part of these consumed calories is used to digest, metabolize, absorb, and store energy from the food for later use. These are the calories that are burned off as heat and known as the thermic effect of food. In short, the thermic effect is the amount of energy your body spends on digesting and processing food. Now you get how high thermic foods boost your metabolism, right? Wondering which foods have a high thermic effect? Well, high-fiber foods are a great place to start! They have such an amazing impact on your body! At the top of the thermic foods, the list is high-fiber. This is because high-fiber foods can increase your metabolic rate. Replacing your refined grains with fiber-rich whole grains does wonder for your metabolism rate. Other such foods include fruits and vegetables such as pears, avocados, mangoes, and artichokes. Pistachios and almonds are also rich in fiber.
02. LEAN ANIMAL AND PLANT-BASED PROTEINS
Proteins have to be one of the best metabolism boosters out there! Eating foods with high-quality proteins not only drives up your metabolic rate but also gives you a higher degree of satisfaction after the meal. It’s especially perfect for people who are trying to cut down on calories to lose weight. Lean animals, which include poultry, pork tenderloin, and tuna, help you feel full after a meal. That’s because protein keeps your blood sugar at a stable level. This ensures there is no sharp fluctuation in your blood glucose level, which is the main reason behind your hunger pangs. Plant-based food filled with protein also has a similar effect on your metabolic rate. Examples include unsweetened fermented dairy, lentils, tofu, and beans. One of the reasons cited for higher protein-rich food is because it takes longer for your digestive system to break it down. And for this, your body uses more oxygen. As a result, it requires more energy to digest the food, which increases the thermic effect.
03. FOODS RICH IN IRON, ZINC, AND SELENIUM
If you’re eating foods rich in zinc, iron, and selenium, you’re already living a food-friendly lifestyle. They are super good metabolism-boosting foods. These particular nutrients are especially good for the proper working of your thyroid glands. Considering your thyroid gland plays a very important role in metabolism, you need to make sure it’s in the right condition. Foods that carry a lot of iron, zinc, and selenium include seafood, meat, poultry, dairy, and legumes.
04. IODINE-RICH FOODS
Another important nutrient that really helps your thyroid is iodine. When you eat something with iodine, you get the desired thermic effect. Foods with a lot of iodine include things like eggs, soy products, shellfish, and poultry.
05. SEAFOOD
There’s a reason why the Mediterranean diet is becoming popular in the West! It keeps you fit and healthy. This is all thanks to the amount of seafood. Seafood has several advantages when it comes to boosting your metabolism. The high-quality proteins in seafood make them the best fat-burning food around. It’s estimated that it would take about 30 calories to digest and absorb every 100 calories of seafood you eat. As you can see, that is a great ratio that allows you to enjoy your meals while still burning the fat stored in your body. Some of the seafood that do this include tuna, shrimp, scallops, cod, and salmon.
Examples of Thermic Foods to Include in your Meal Plan
01. Green Tea
Green tea has catechin named EGCG, which is an antioxidant that improves your metabolism. EGCG is especially effective when combines with caffeine. This makes green tea an ideal metabolism-boosting drink. There are other benefits to green tea. It helps to burn fat stored in your body and also improves the thermogenesis in your liver, which increases heat produced in the body.
02. Coffee
Coffee works great on your metabolism. It’s suggested that drinking four cups of coffee a day can help reduce about 4% of fat in people who are overweight. The caffeine in coffee gives a boost to your metabolic process and speeds it up.
03. Dark Leafy Greens
Every healthy diet includes green, leafy vegetables. Spinach and kale are particularly popular among people looking to improve their diet. These leafy greens have a generous amount of magnesium. And why is magnesium so important? Because it keeps your stress levels down. Considering that higher stress levels lead to weight gain, eating leafy greens can help you watch your weight. More importantly, leafy greens help you burn the fat stored in your body. They are easily one of the most effective thermic foods you can find. These metabolism-boosting veggies also help with blood circulation. This ensures oxygen travels to every part of your body.
04. Avocados
Avocados have become quite popular lately. This is mainly because of their heart-healthy unsaturated fats. But they’re also good at keeping your stomach full for a longer period. This stops you from rushing for an unhealthy snack after your last meal. Avocados also have potassium to ensure you don't retain water. This means it’s a great snack for those days you’re feeling bloated. That’s not all. This delicious fruit offers you magnesium, which can help you burn fat. Craving avocado toast already? Well, hang on one second. There’s more to discuss. Avocados activate digestive enzymes in your body. These enzymes help with the digestion and absorption of proteins, fats, and carbs. Magnesium found in avocados also helps insulin in your body to open cell membranes for glucose. This keeps your blood sugar levels intact. As a result, you’re able to achieve your weight loss targets.
05. Water
While it’s not technically a food, water is one of the most important metabolism boosters you can add to your diet. Any food you eat will need water to aid indigestion. Drinking a lot of water can definitely help with your metabolism rate. When your body is dehydrated, it decreases the amount of calories it burns by 2%. As a result, you won’t be able to manage your weight if you forget to drink water during meals, as well as after.
06. Eggs
Eggs have high-quality proteins in them. Not to mention fats, which increase satiety levels. When you eat eggs, you’ll find you have fewer cravings for snacks. That’s because your blood sugar levels remain stable. Considering each egg has as much as 6 grams of protein, they’re a great thermic food to include in your diet. If you don’t eat meat, eggs are a terrific alternative.
07. Citrus Foods
Do you enjoy eating oranges? Well, now you have all the more reason to do so. They’re loaded with vitamin C and antioxidants, and have a thermic effect on your body! Now that’s a winner for sure. Foods like grapefruit, oranges and lemon boost your metabolism as well as immunity. These thermic foods have high soluble fiber in them. And what does this fiber do? It keeps the good bacteria in your gut healthy. As a result, your appetite and hunger pangs are reduced considerably. Over time, you’ll be able to lose unwanted weight.
08. Chilli Peppers
Chilli peppers are an excellent food to include in your diet if you want to boost your metabolism. They have a special compound that works efficiently as a fat burner. All thanks to its thermogenesis capabilities! No wonder you start sweating after you've eaten chili peppers! You burn more calories.
09. Turmeric
Another surprising food on our list. Turmeric is awesome for your health, especially when you’re looking to boost your metabolism. It fights inflammation, speeds up healing, and reduces pain. It has thermogenic properties, which make it an excellent food to include in your weight loss diet.
It’s great you’re looking to include thermic foods to boost your metabolism. But that’s not all. You need to avoid foods for your weight loss journey. There are so many tips and tricks for weight loss, it’s difficult to find the good ones. Here’s what you need to know… Check out Healthy Diet - How to Create a My Healthy Plate. You can also try 08 Everyday Foods That Might Be Less Healthy Than You Thought.
Go ahead, click one. Or better yet, read both, and learn more about how to lose weight and stay healthy. Do you eat any of these thermic foods? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.