Advertising

Last Updated on November 27, 2020

What to Eat to Speed Up Metabolism and Burn Fat

What to Eat to Speed Up Metabolism and Burn Fat
Advertising

The internet is rife with advice about how you can speed up metabolism. As you get older, though, it’s quite natural for various body systems to begin slowing down, including your metabolism. Unfortunately, this can result in weight gain and excess fat, which none of us want!

There are also thousands of weight-loss supplements and formulas that claim to get your body burning fat faster. The truth is, there is no “magic pill” that can change your body’s ability to burn fat. Much of it comes down to your own efforts in terms of diet, exercise, and self-care.

What Is Metabolism?

Your metabolism is simply the process by which your body converts food into energy. This is a complex biochemical process in which the calories in food and beverages combine with oxygen to release the energy that you need to carry out various activities.

Your body requires energy all the time, even when you’re resting. Dozens of different functions are going on within you that you don’t even think about, such as breathing, circulating blood, modulating hormones, restoring, and repairing cells.

Similarly, your body requires a certain number of calories to carry out these basic functions. This is known as your basal metabolic rate or metabolism.

Several factors determine the speed of your metabolic rate, including:

Advertising

  • Your body size and composition – People with more muscle burn more calories, even at rest.
  • Your gender – Men generally have less body fat and more muscles than women, so they burn more calories.
  • Your age – As you get older, your body’s muscle content tends to decrease and fat begins to increase, which can slow down your metabolism.

Can you change your metabolic speed? Well, your metabolism is generally fairly stable, but there are ways to ramp it up a little. Read more about it here: 4 Ways to Boost Your Metabolism

What Happens If You Speed Up Metabolism?

When your metabolism is functioning at its best, you’ll experience lots of health benefits. It’s important to remember that many factors are involved in your metabolic rate, and weight is only one of them!

Having a fast metabolism will mean that your energy levels are much more stable, and you hardly feel tired. This is because your body will be efficiently converting the food you eat into fuel, providing you with a steady source of energy.

People with great metabolisms can also stay mentally focused. You are less likely to gain weight and can shed pounds quickly when you need to.

6 Foods That Can Speed Up Metabolism

It might seem counter-intuitive to think that certain foods could speed up metabolism, but it’s true. Your body needs some nutrients to kick-start your fat-burning processes; that’s why skipping meals may not actually help you lose weight in the long run.

The following foods have been shown to help boost your metabolism and get your weight-loss journey on track:

Advertising

1. Lean Meats

It takes a lot more work to digest protein than it does to digest carbohydrates or fat. Because of that, experts recommend eating fresh, lean meats such as poultry and fish.[1] The digestion process requires a lot of energy, so you’re burning calories in order to break them down. Studies have shown that protein can increase your post-meal calorie burn by as much as 35%.[2]

What’s more, protein is required for building muscle mass. The more muscle you have, the faster your metabolism. Hence, aim to include some protein in every meal and snack throughout the day.

2. Legumes

Beans and pulses are an excellent source of plant-based protein. They’re also rich in fiber, both soluble and insoluble. Your body uses up a lot of energy when it breaks down the fiber and protein, and that keeps your metabolism in good working order.

The high fiber content of beans also helps to keep your blood sugar levels steady and prevent those mid-afternoon sugar cravings.[3]

Furthermore, legumes provide iron, zinc, and selenium. These are minerals that your thyroid needs to produce sufficient amounts of hormones. Without them, your metabolism can slow down or become impaired.

3. Nuts

Nuts are another great source of protein and fiber. Research has shown that people who eat nuts regularly tend to have a lower risk of insulin resistance and smaller waist sizes than those who don’t eat them.[4] When you have lower insulin resistance, your body is less likely to store fat or develop type 2 diabetes. Again, nuts take longer to break down, which makes them more satisfying and better for your metabolism.

Advertising

Most importantly, research has even found that nuts can ramp up your metabolism. Several trials have noted that nuts provide increased energy expenditure that may help you burn an extra 10% of your overall energy yield.[5]

4. Whole Grains

Whole grains are a complex carbohydrate that consists of a longer series of sugars. It entails that your body takes longer to break them down, so your metabolism is burning steadily for a longer period. Researchers have found that consuming whole grains increases your post-meal energy expenditure by up to 50% more than eating processed foods.[6]

Foods with complex carbohydrates typically have more nutrients, particularly B vitamins. They play a major part in converting the food you eat into energy, which is the essence of your metabolic function. Specifically, vitamin B12 is often associated with weight loss because it boosts metabolism and provides long-lasting energy.

Be sure to choose whole grains over processed grains. Look for whole-wheat flour, quinoa, brown rice, barley, corn, and oats.

5. Probiotic Foods

Fermented foods such as yogurt, kefir, kimchi, and sauerkraut help to increase the number of good bacteria in your gut. These bacteria are largely responsible for digesting food in your intestines and facilitating the uptake of nutrients.[7]

A 2012 study published in the Journal of Functional Foods reported that when adults ate about 1/2 cup of probiotic yogurt at dinner every night for six weeks, they lost 3-4% body fat. This compared with adults who ate plain yogurt and only lost 1% body fat.[8]

Advertising

It’s been suggested that probiotics change the way the body metabolizes bile acids. These acids are made by the liver and their primary function is to break down fats in the upper gut. If probiotics can influence how bile acids are metabolized, they may change how much fat your body can absorb from food.

6. Caffeine

Caffeine is a powerful stimulant known for helping you to “wake up” and boosting your metabolism. It works by blocking a neurotransmitter called adenosine, which causes other neurotransmitters to release more dopamine and norepinephrine.

This helps you feel more alert and energized, which in turn can allow you to exercise longer. Remember, however, that drinking too much caffeine can also trigger a chronic stress response and leave you feeling burnt out, so you should take it in small doses.[9]

Studies have shown that caffeine can increase your resting metabolic rate by around 3–11%, depending on the size of your dose.[10] It’s also shown that this can help burn fat faster. One study even showed that people who took caffeine-based supplements experienced increased fat burning by as much as 29%. Thus, it has led researchers to suggest that caffeine can significantly influence energy balance and speed up metabolism.

Bottom Line

Remember, whilte this article focuses on what to eat, to really speed up your metabolism and burn fat, you need to make efforts in terms of exercise and self-care too. Start eating healthy with the above foods that I suggested, and exercise regularly to keep yourself moving.

More On Metabolism

Featured photo credit: Jo. via unsplash.com

Advertising

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

3 Steps to Get Rid of a Candida Overgrowth What Are Probiotics And How To Use Them For the Best Health Benefits 7 Best Probiotic Supplements (Recommendation and Reviews) 3 Simple Steps to Reduce Your Gut Inflammation What Helps Yeast Infections: Foods To Eat And Avoid

Trending in Diet & Nutrition

1 13 Best Foods to Eat at Night (Advice From a Health Coach) 2 How to Break a Fast When You’re Intermittent Fasting 3 How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips 4 8 Best Foods for Dieters to Eat Healthily 5 7 Health Benefits of Vitamin B12 (Backed By Science)

Read Next

Advertising
Advertising

Published on July 14, 2021

13 Best Foods to Eat at Night (Advice From a Health Coach)

13 Best Foods to Eat at Night (Advice From a Health Coach)
Advertising

We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

1. Turkey

If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

2. Fish

Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

Advertising

Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

Fishes also contain nutritive oils that are good for your body and skin.

3. White Rice

White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

4. Bananas

Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

5. Cheese and Crackers

Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

Advertising

This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

6. Warm Cereals

Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

7. Yoghurt

Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

Unsweetened yogurt is a great snack and one of the best foods to eat at night.

8. Eggs

Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

Advertising

Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

9. Protein-Pineapple Smoothie

As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

10. Tart Cherries

Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

11. Honey

Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

Advertising

12. Popcorn

When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

13. Baked Sweet Potato Fries

French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

Final Thoughts

When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

Advertising

Remember, eating healthy is a great way to remain healthy.

More Healthy Snacks Options

Featured photo credit: K15 Photos via unsplash.com

Reference

Read Next