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Foods that Speed Metabolism
Dr. Gary Gendron B.S., D.C., C.C.S.P., C.C.N., D.A.C.B.N.
“I’m exercising and counting calories, but the weight just won’t come off.” I hear this every day from my frustrated patients who come to see me at the Integrated Medical Center in Bonita Springs, Florida. I encourage them to continue their efforts but to make sure they’re making smart food choices. The right nutrients from the right foods can give your weight loss efforts a kick. Here are my top picks.
1. Spice it up. Spicy foods, especially chili peppers help you boost metabolism. According to Barbara Gibbons, an expert in low-calorie cooking, hot chilies can boost your metabolic rate. She says they don’t just cause you to sweat, they help you effortlessly burn away 45 calories on a 700 calorie meal.
2. Eat fish. Salmon and trout, which are rich in Omega-3 fatty acids can help regulate metabolism. Omega-3 can affect the enzymes in your body to maximize its fat-burning ability. In fact, the research I’ve read shows that 300 mg of fatty acids EPA and DHA can boost metabolism by up to 400 calories per day.
3. Fill up with fiber. It’s difficult for your body to break down and process fiber, requiring a lot of energy from your body, thus helping to burn more calories. What’s more, fiber fills you up and satisfies you. When you’re full, you eat less. Good sources of fiber include fruits, vegetables and whole grains. For supplements you might try glucomannan, oat extract or whole flaxseed.
4. Go bananas. Bananas contain potassium which helps regulate bodily fluids and slightly boost your metabolism. A banana a day will give you over 400 mg of naturally occurring potassium.
5. Boost your Vitamin C. With fresh citrus fruits like orange, grapefruits and tomatoes.
6. An apple a day. Not only is apple skin good fiber, but apples also contain pectin, the gummy carbohydrate found in many fruits. Apple pectin is unique in that it helps you keep your blood sugar balanced within a normal range. Blood sugar imbalance is often a hidden reason why you can’t lose weight. If your body’s insulin levels are normal, you’re able to quickly utilize sugar and carbohydrates to stay slim and trim. But without enough insulin your blood sugar will rise and you’ll eat more because you constantly feel hungry. Apple Cider Vinegar is also a good source for an array of nutrients that support weight loss.
7. Tea time. Green tea is a potent antioxidant, up to 200 percent more powerful than vitamin E and it’s also a terrific fat burner. In fact Japanese researchers claim you burn an extra 70-80 calories by drinking five cups of green tea a day. Green tea also boosts energy levels and suppresses your appetite.
While genetics is partially responsible for boosting your metabolism, some of the above foods can help give you a needed edge in reaching your weight loss goals.
For more information on safe dieting, please check out the following sites.
http://www.obesityinamerica.org/govinitiatives.html
http://www.nlm.nih.gov/medlineplus/weightcontrol.html
http://win.niddk.nih.gov/publications/for_life.htm