When we talk about fat loss, metabolism is one of the most important factors to be considered. Metabolism refers to biochemical processes that occur within any living organism – including humans – to maintain life. These biochemical processes allow people to grow, reproduce, repair damage, and respond to their environment.
For those who have a slow paced metabolism rate, a slight change in your lifestyle can completely do wonders. Any physical activity like walking, running or exercising is said to build up basal metabolic rate.
Even when your body is at rest, you are constantly burning calories. In fact, nearly 70 percent of the calories that you burn each day are being used up just keeping you alive.
Balanced Diet for Fast Metabolism
“Wanting a quick and noticeable weight loss, many people as a myth believe that eating as few calories as possible is the best solution. But this can create a negative impact on health leading to numerous nutritional deficiencies as the body is getting less food overall, but it can also actually have the opposite effect on weight loss. Instead of staying hungry and forcefully reducing calories, follow balanced diet and simple exercises can help you slim down quickly and safely without compromising with your metabolism.
The more muscle you have, the more calories you burn—no matter what you’re doing. Working out in the gym helps you build muscle and having protein keeps your gains from breaking down and slowing your metabolic rate.
Metabolism-boosting foods high in protein include:
• Hard-boiled eggs
• Chicken breast
• Ground turkey
• Beans
Different individual need different amount of protein depending on the metabolic rate, but nutritionists suggests that consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to help weight loss. For a person weighing (60 kilograms), consuming protein that would range between 48 and 59 grams.
Whole Grains for Improved Metabolism
Our body makes extra effort to break down whole grains than processed foods like the refined flour used to make bread and pasta. Consuming foods that are hard to digest will help you raise your metabolic rate. Whole grains like brown rice, Oatmeal, Quinoa, Sprouted grains which are also rich in fiber can certainly boost metabolism.
Vitamin D is a Must
Snack on Yogurt
Probiotics in products like yogurt help to enhance the processing capacity of good bacteria in the gut. Not only is yogurt a great source of protein and calcium, research shows that consuming low calorie yogurt can help in weight loss .Also you can add yogurt in a variety of dishes which can be a good snacking option during summers.
Have Green Tea
Caffeine products like tea and coffee slow down metabolic rate instead of boosting it. Try green tea if you are looking for sipping something healthier. Supplementing exercise with green tea can actually boost metabolism. Green tea a contains antioxidant called catechins, that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.
Garlic on the Go to boost Immunity
Due to its antimicrobial, antioxidant and anticarcinogenic effects garlic is gaining popularity among health conscious people. Recent studies have shown that garlic contributes to improved blood glucose control and has positive effect in regulating total cholesterol. Adding garlic to foods that are rich in fats and carbohydrates may reduce the damage they’re known to do. Eating garlic can help boost your immune system, help lower blood pressure, ward off heart disease and fight inflammation.
Focus on Fiber for Healthy Weight
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. Best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. The Academy of Nutrition and Dieticians recommends daily consumption of 24 grams of fiber for women and 38 grams for men. Good sources of fiber include almonds, chia seeds, apples ,carrot, beetroot, broccoli to name a few. Also don’t forget to drink plenty of water throughout the day for proper absorption of fiber in the body.
Some types of fiber can cause weight loss by increasing feelings of fullness, leading to a reduced calorie intake. If you’re aiming for a healthy lifestyle, try to get a variety of fiber types from whole fruits, vegetables, and grains.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642189/
https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber
