To lose weight faster, it is useful to eat food that increase your metabolism/metabolism, but how do you do that?
14 scientifically proven ways to, what foods that increase your metabolism are discussed in this article. With these tips, it becomes easier to lose weight and stay slim.
14 ways with food that increase your metabolism
Way # 1: eat proteins
When you eat, your metabolism speeds up for a few hours. This is also called the thermal effect of food.
But with some macronutrients (proteins, fats, carbohydrates) that effect is greater than with others. These are the numbers from a survey (source):
- Fats: speed up your metabolism by 0-3%
- Carbohydrates: speed up your metabolism by 5-10%
- Proteins: speed up your metabolism by 15-30%!
Way # 2: skip meals
In general, people have the following two beliefs:
1) Never skip meals, especially breakfast, because:
It is unhealthy;
It slows down your metabolism.
2) To increase your metabolism, you must eat 5 to 6 times a day;
If you eat less, you will enter the “starvation mode”.
What it is based on has never been clear to me. There is not a single-source reference that I have been able to discover!
To lose weight
Way # 3: put on a cheat day!
If you eat healthily, you sometimes want to get the desire to eat something unhealthy.
You would think that if you respond to this desire, you will lose weight, but science does not fully agree.
A cheat day has many advantages. A cheat day means that you eat what you want to eat one day a week. There are, however, two guidelines:
Method # 4: drink more (cold) water
You understand that soft drinks and fruit juices from the supermarket are bad for your weight. So when I’m talking about drinking water, I mean pure water like from a tap or a bottle.
By drinking water, you can temporarily speed up your metabolism (source, source).
Studies show that you burn 24-30% more calories an hour after drinking half a litre of water (source, source). This effect can be even greater if you drink cold water (source, source).
Way # 5: drink tea
As mentioned, drinking water increases your metabolism, but you can also speed up your metabolism with tea.
Research shows that green tea and oolong tea can speed up your metabolism by 4 to 5% (source).
Green tea and oolong tea also helps in burning fat.
The fat burning of green tea extract is 17% higher than a placebo extract (source).
Fat burning accelerates by 12% when drinking oolong tea compared to drinking water (source).
Way # 6: drink coffee
Although the studies are more than 20 years old, coffee appears to speed up your metabolism by 3 to 11% (source, source).
Just as with drinking green and oolong tea, coffee speeds up your fat-burning (source).
At the point about a cheat-day, it appeared that only lean people experienced a significant metabolic rate increase and not people with obesity.
We see this more and so also with coffee. For example, the effect appears to be higher in lean people than in people with obesity (source).
Way # 7: eat spicy
Red peppers contain a substance called capsaicin. This is the substance that makes peppers hot.
By eating these peppers, you can speed up your metabolism (source). Just don’t expect miracles because a study predicts that you will burn around 10 extra calories per meal (source).
Way # 8: eat coconut oil
Coconut oil consists of medium fatty acids. These can, just like butter and grass butter (my favourite!), increase the metabolism (source, source).
A day by day intake of 30 ml of coconut oil can help overweight people to get a tighter tail (source, source).
Preferably choose extra virgin coconut oil in a glass jar, and without the odour being removed.
Way # 9: eat seafood products
Sea products such as seaweed and fish (mainly white fish) are an excellent source of iodine. You no longer need bread!
Iodine is a mineral that you need for a properly functioning thyroid gland. Iodine increases the production of thyroid hormones (source).
The thyroid hormones, among other things, influence your metabolism (source). In short, eating seaweed regularly can lead to a faster metabolism.
That’s why I always take seaweed when I eat sushi!
Way # 10: sufficient iron, zinc and selenium
Naturally, iodine is not the only one that affects your metabolism.
For example, a deficiency of iron, zinc and selenium appears to have a negative effect on your metabolism (source, source). In short, it slows down your metabolism.
Iron: eat mature meat, poultry, and/or eat lots of vegetables and fruit so that the body absorbs iron faster.
Zinc: eat enough meat, poultry, eggs, shrimp, oysters, mussels, nuts and seeds.
Selenium: eat enough meat, fish and products such as garlic, onion, broccoli, nuts and seeds.
Way # 11: do strength training (including women!)
By doing strength training, you can boost your metabolism by 9 to 11% (source). The afterburn effect is the greatest in this form of sport.
This effect means that you burn extra calories after a workout. The longer and in particular, the more intense you have exercised, the greater this effect.
In short, look not only at the calories that you burn during exercise but also
Way # 12: practice short high-intensity training
In addition to strength training, short, high-intensity training is a very effective way of exercising. Not only do you lose more than 7 times more fat than running, but you also gain muscle mass, as opposed to cardio (source).
Also, it is enough to do this three times a week for 20 minutes. In short, you can throw weight with running better in the trash.
A study (source) with an intensive spinning training of 45 minutes showed that participants burn an average of 519 calories, with an additional 190 calories
Way # 13: sleep well and relax
When people sleep 4 hours for 5 days, their metabolism decreases by 2.6% (source).
It doesn’t sound very bad, but more studies find problems with sleep deprivation. Here some results:
Sleep deprivation is associated with 55% more chance of obesity in adults and 89% in children (source)
Method # 14: take a cold shower
There is no substantial evidence yet, but cold (af) showering probably leads to a faster metabolism.
The explanation is quite logical. The body has to know how to heat itself and needs energy for that.
In the ‘cold water drinking’ way, we already saw that 40% of the energy that the body uses to process the water has to do with raising the temperature of the water.