How to Speed Up Your Metabolism 1

Do you feel like your friends' metabolism works better than yours? While it’s impossible to fully control this process, there are some methods that can give its speed a little “boost.” Even drinking half a liter of water can kickstart it. Metabolism refers to the process where nutrients entering the body are broken down and transformed into the cell's own substances. These are essentially biochemical processes responsible for keeping us alive. Foods that boost metabolism are typically those that support energy expenditure, promote fat burning, or stabilize blood sugar levels. Here are 5 metabolism-boosting foods:

Green Tea

The combination of catechins and caffeine found in green tea stimulates metabolism, thereby supporting fat burning. Green tea has numerous benefits that make it highly advantageous to include in your diet. These include a slight reduction in body fat and an increase in the proportion of fat burned by the body with regular consumption. Additionally, it has powerful antioxidant properties that help protect the skin from sun damage.

Green tea contains a compound that inhibits an enzyme responsible for breaking down adrenaline, noradrenaline, and dopamine. These are the hormones elevated by caffeine, which play a role in enhancing fat burning. By inhibiting this enzyme, these compounds remain in the bloodstream longer, prolonging their fat-burning effects.

Moreover, green tea extract can reduce carbohydrate absorption in the gut by 25–30%. This effect applies not only to complex carbohydrates but also to sugars. Thus, green tea offers a wide range of health and body composition benefits, making regular tea consumption worth considering.

Since green tea contains caffeine, those sensitive to caffeine might opt for a decaffeinated supplement instead of brewed tea.

Spicy Peppers (e.g., Chili)

The compound capsaicin increases body temperature, which boosts energy expenditure and results in a faster metabolism. Additionally, it inhibits the growth of fat cells and reduces appetite, making it a great addition to a weight loss diet.

Capsaicin also benefits cellulite-prone skin by enhancing blood circulation and speeding up the removal of waste and toxins deposited in tissues via the lymphatic system.

Greek Yogurt

Most yogurt products are made from cow's milk, but Greek yogurt is made from sheep's milk. It’s less sour than other types of yogurt, has a thicker consistency, and boasts a velvety smooth texture.

Greek yogurt is an exceptional metabolism-boosting food because it contains a unique yogurt culture that speeds up digestion, thereby cleansing the digestive tract. It also significantly enhances the body's immunity, helping in disease prevention.

Additionally, its high protein content supports muscle building, making it a great choice for those aiming to boost their metabolism.

Whole Grains

Foods like oats, brown rice, and quinoa contain slow-digesting carbohydrates that stabilize blood sugar levels and promote fat burning.

Whole grains retain the germ and bran along with the endosperm, resulting in a flour rich in fiber and vitamins. In addition to dietary fiber, whole grains contain antioxidants and prebiotic compounds that provide numerous health benefits for the body.

Fatty Fish (e.g., Salmon, Tuna, Mackerel)

Rich in omega-3 fatty acids, fatty fish can help reduce inflammation and regulate metabolism. The metabolic rate refers to the speed at which the body uses energy, determining the number of calories burned daily. The higher the metabolic rate, the more calories the body burns, making it easier to lose weight or maintain a healthy weight.

One study found that young adults who consumed 6 grams of fish oil daily for 12 weeks experienced an approximately 3.8% increase in their metabolic rate. Another study showed that healthy older women who took 3 grams of fish oil daily for 12 weeks increased their metabolic rate by about 14%, equating to burning an extra 187 calories per day.