What are the best ways to jump start your metabolism? Consider this thought:
“…a new study published (in) JAMA (Journal of the American Medical Association) …found that people who cut back on added sugar, refined grains, and highly processed foods while concentrating on eating plenty of vegetables and whole foods – without worrying about counting calories or limiting portion sizes – lost significant amount of weight over the course of a year.” – Ahahad O’Connor (source)
Reread the above quote if you must. “Calorie counting” diets have taken a lashing through the years – and rightfully so. The study published in the Journal of the American Medical Association may just help put the final nail in the coffin.
JAMA’s research simply reconfirms what most of us intuitively understand: the quality of the food we eat is far more important than the quantity. The study also reconfirms the utter worthlessness (and dangers) of sugar – again, and of processed foods – again. Let’s not forget about those refined grains – a process that involves the removal of any essential nutrition within whole grains.
But what may not be expected is that the researchers, faculty members at the Stanford University School of Medicine, found “no significant difference” in weight loss between a healthy low-fat and healthy low-carbohydrate diet over a 12-month period.
What does this all mean? Merely this: incorporating more healthy fruits, vegetables, and whole foods will probably improve your metabolism significantly. More importantly – you needn’t count every single calorie. (Within reason, folks!)
Moreover, adding fat-burning foods to your diet will further hasten your efforts toward weight loss! Speaking of fat-burning foods, here are 20 of the best!
20 Foods to Boost Your Metabolism
While not quite as well-known for its weight loss properties as some other foods on this list, artichokes have a lot to offer. First, they’re rich in dietary fiber which helps promote feelings of fullness (“satiety”). Second, they help control blood sugar and cholesterol levels.
Long gone are the days when people thought all fat was “bad fat.” Avocados are a legit fat-burning food, thanks to their loads of protein and omega-3 fatty acids.
Bananas are delicious – this we all know. But they’re also packed with healthy fiber and are very low in calories. Moreover, the natural sugars found in bananas are just fine to eat.
Speaking of natural sugars, berries are another excellent choice if you want to improve your metabolism. Blueberries are a favorite because of their high fiber and antioxidant properties.
Brown rice is a savior for those of us who love our rice. Unlike its white counterpart, the brown stuff regulates blood sugar and helps to burn fat.
Ch-ch-ch-chia! (Sorry about that; couldn’t help it.)
Anyways, chia seeds are a nutritional powerhouse – and a potent fat burning food. Chia seeds contain a water-soluble fiber that helps suppress appetite. They’re also rich in omega fatty acids.
Capsaicin, the active ingredient in chili peppers, has been found in multiple studies to burn fat and accelerate weight loss. Many (most?) of these studies have found that chili peppers, when consumed regularly, help a person maintain a healthy weight.
One medium egg contains a whopping seven grams of protein – and only 75 calories! Studies show that the body burns more fat digesting eggs than other breakfast foods, like cereal. How’s that for a metabolism boost?
In a study published by researchers at the Scripps Clinic, individuals who consumed grapefruit were found to lose weight without any alterations to their regular diet.
Grape nuts are a very healthy cereal option. They are loaded with fiber, whole grains, minerals, and a decent amount of protein at over 3.5 grams per cup.
Clinical studies indicate that green tea helps to promote health of your metabolism. The phytonutrient EGCG, which is plentiful in green tea, helps you feel full.
The Greek variety of yogurt is, by far, the healthiest and most conducive to weight loss. Greek yogurt contains nearly 17 grams of protein per cup and is flush with gut-healthy probiotics.
Like chia seeds, hemp seeds are rich in fiber, high in protein, and contain a good amount of omega fatty acids.
Kale is one of the healthiest superfoods around. It’s loaded with fiber and low in calories. Brimming with antioxidants, vitamins, and minerals, kale also contains a decent amount of protein.
Low-fat kefir contains high amounts of calcium and probiotics, which helps to maintain gut health. A healthy gut optimizes any effort to lose weight.
Oatmeal is a fantastic weight loss food. It’s high in fiber, water density, and protein. Add a sliced banana or a handful of berries for a fat-burning breakfast that’s hard to beat.
Quinoa is the rare grain that is both loaded with fiber and protein. It also provides all the essential amino acids for added benefits in boosting your metabolism.
Fatty fish are outstanding for weight loss. Rich in omega-3s and high-quality protein, salmon can help burn fat, build muscle, and suppress appetite.
Seaweed may be just the thing to prevent iodine deficiency – a condition that affects around two billion people globally. If you’re determined to maximize your weight loss, include seaweed to help keep your thyroid humming.
Per a study published in the journal Diabetes, Obesity and Metabolism, walnuts may help with “restraint in the face of (less healthy) foods.” Researchers believe that the nutrients in walnuts act on the right insula, a brain region associated with appetite and impulse control.