Proteins cannot be digested easily and therefore eating a good protein source can increase the metabolic rate of your body. You should consume lean meat such as chicken breast, ground turkey, and lean cuts of pork to minimize animal fat consumption, which may hinder your weight loss. Have poached or grilled lean meat to obtain the maximum benefits.
Beans & Lentils
Beans and lentils are protein sources that are also rich in complex carbs, dietary fiber, vitamins, and minerals. Scientists have found that consuming beans and lentils can increase satiety, reduce the risk of obesity, and reduces postprandial glucose levels (). These properties of lentils and beans help the organs, cells, and enzymatic reactions to take place at a good pace and positively influence the metabolic rate. You can have boiled beans, chickpeas, kidney beans, lima beans, Bengal gram or lentil soup with veggies and a small serving of whole grain.
Cinnamon is an effective metabolism booster. It helps to increase insulin sensitivity, lower obesity risk, hypertension and helps regulate blood pressure (). Adding cinnamon to your food will greatly enhance the flavor and taste of the food, making it more palatable and result in weight loss at the same time.
Flax seeds are rich in dietary fiber and healthy fats that prevent fat absorption, reduce bad cholesterol, increase bulk in stool, and keeps your hunger pangs away (). Add ground flaxseed to your yogurt or salad augment the nutritive value of your lunch.
Sweet potatoes are loaded with vitamins A and C, calcium magnesium, phosphorus, potassium, antioxidants, and other phytonutrients that suppress fat cell division (). It also helps to keep you full for longer. Have boiled or grilled sweet potato with a pinch of salt and pepper along with a medium serving of chicken/fish or lentil soup.
Scientists have established that ginger consumption enhances thermogenesis, keeps the hunger pangs at bay, and has anti-inflammatory and antioxidant effects (). Add ginger to your salad, curry, wraps, stir-fried veggies/chicken to give your food an extra zing.
Yes, dark chocolate (80% or more cocoa) can also help you increase thermic effect of food and increases metabolism. It helps to decrease the expression of genes that induce fatty acid synthesis, reduces digestion and absorption of carbs and fats, and increases satiety (). Have a piece of dark chocolate post lunch or dinner to keep your snacks craving away.
This amazing Korean fermented food positively influences many factors related to metabolic syndrome. It helps to regularize blood pressure, decreases postprandial glucose levels, reduces body fat percentage and inflammation (). You can add kimchi to your sandwich or salad for lunch.
Watermelons are rich in carbs, dietary fiber, vitamins, minerals, and antioxidants. It is one of the best post-workout foods as it replenishes the sugar in the blood stream but does not spike the blood glucose levels. The antioxidants help to reduce inflammation and therefore prevents inflammation-induced weight gain (). You can have fresh watermelon or freshly pressed watermelon juice with a little lime juice.
Berries are rich in vitamin C, antioxidants, minerals, and dietary fiber that help to reduce inflammation, add bulk to stool, regulate blood glucose levels, and help to lose weight (). Have a cup of strawberry, raspberry, or blueberry juice with milk or honey after working out.
Apples are rich in nutrients such as vitamin A and C, phosphorus, magnesium, dietary fiber, antioxidants, and other nutrients that help to scavenge the harmful oxygen radicals, lowers cholesterol, and reduce weight (). Have an apple or add the fruit to your post-workout drink to replenish the energy deficiency.