Fitness Town

There are certain foods which help speed up your metabolism. Understanding foods and their role in this process can be a great benefit on your wellness journey.

1. Rolled Oats

Rolled oats can be made with whey protein and flax-meal in the morning to spike your metabolism with high quality carbohydrates, protein and good fats. The best time to eat rolled oats is in the morning when your body needs carbohydrates for your brain and body to efficiently function throughout the rest of the day.

2. Whey Protein

Whey protein is perhaps the best thing for your metabolism. It is in powder format and comes from cows milk. Whey protein is a complete high quality protein which is great for increasing your metabolism because everytime you ingest protein your body feels full longer and revs your metabolism.

3. Water

According to science, water is the second most essential substance for the survival of man, air being the first. The average male body is composed of 65% water while the female body is roughly 52% water. Water balance in the human body is created when the intake of water equals the output of water, helping maintain consistent internal homeostasis (a stable state). The kidneys ability to vary water output, along with the thirst centers of the brain, play major roles in maintaining this consistent internal environment.

You can find a great article in our archives called ‘Drink more Water‘ you will find a great resource.

4. Almonds

Almonds are loaded with good fats, fiber and incomplete protein. You can see the complete nutrient profile here. Since almonds have such great essential fatty acids they help your body raise it’s metabolism just by ingesting them. Obviously ANY FAT has a high calorie content so be sure to have a few nuts every day. You can mix these up with pine, cashews and walnuts as they also contain a very healthy amount of good fats and antioxidants.

5. Natural Yogurt

Natural yogurt contains many pro-biotic cultures that are necessary for a healthy digestive tract. Yogurt also contains a lot of good fats and some protein. Yogurt can be eaten as a mid-morning snack with a whole apple.

6. Green Tea

Green Tea is perhaps one of the best morning metabolism boosters you can drink. Green tea is found in many fat burning products.

7. Beans

Beans are loaded with fiber and incomplete protein. Fiber helps keep you feeling full longer which helps prevent any binges and lapses in your meal plan.

8. Spinach

Spinach is loaded with antioxidants which help repair damaged muscles and prevent free radicals from doing their damaging effects to your health. Spinach is known for it’s iron, vitamin C, potassium and magnesium.

9. Eggs

Eggs are one of the highest quality protein sources available. Eggs should be part of everyones diet and is perhaps the best food at speeding up the metabolism.

10. Turkey

Turkey is one of those lean meats that you should have once or twice a week to switch up your sources of protein. It is a great source of complete protein which helps rev your BMR (basal metabolic rate)

11. Peanut Butter

Peanut Butter is one of those hidden health foods. People give it a bad rap due to it’s high caloric content but it contains great essential fatty acids, lots of fibre and some incomplete protein. Instead of putting it on toast, try it on celery as a snack.

12. Extra Virgin Olive Oil and Canola Oil

Extra virgin olive oil and canola oil should be used at ALL TIMES when cooking. Since extra virgin olive oil has a lower flash point (it burns at a lower temperature than most oils) it is sometimes pretty messy to use. These oils contain lots of omega 3′s which keep your heart and brain healthy.

13. Whole grains

Whole grains provide energy that you need throughout the day. Most of the advertised whole grains aren’t actually made with Whole Wheat (and with the germ). Make sure that the product that you buy is not enriched either. The more that you increase your insulin levels the better chance you’re slowing down that metabolism.

14. Berries

Most people love berries and they’re not such a hidden secret anymore. They are jam packed FULL of antioxidants and is probably one of the most important health foods to eat to maintain a healthy lifestyle and keep your metabolism going strong. Frozen Raw Raspberries are usually the easiest to purchase from the frozen section of your local supermarket.

15. Chicken Breast

Chicken breast should be a staple in anyones diet. It’s lean, easy to make and you can find it cheap at the local supermarket.

16. Cayenne Pepper

In the past five years cayenne pepper has been used in fat burners. Why you ask? Well, cayenne has thermagenic (heats up your body) properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.

17. Coffee

Coffee is one of those foods that have been loved and hated by many nutrionists and dieticieans. The most recent research about caffeine and coffee suggest many positive benefits which include: Speeding up your metabolism, heart health, increased concentration and many more.

18. Steak

Lean red meat has also been through a love and hate relationship with many health professionals; but recent research suggests that lean red meat should be ingested once per week. Red meat contains creatine monohydrate which helps your body use more creatine phosphate (ATP) to help you build muscle. Obviously with the more muscle mass the greater your metabolism.

19. Vegetables

Vegetables are one of those completely needed foods that we NEED to eat to maintain an elevated metabolism. Vegetables contain fiber, vitamins and many essential nutrients which we can’t get anywhere else.

20. Apples

Apples have a low glycemic index which is should be ingested almost daily as a fruit to maintain a healthy diet. Apples contain fiber which helps you feeling full longer, not to mention the slogan “An apple a day keeps the doctor away”.

How does Human Metabolism Work?

Our Metabolism is the rate at which the body uses energy to support all basic functions essential to sustain life, plus all energy requirements for additional activity and digestive processes.

* Resting Metabolic Rate (RMR)

This is the amount of calories needed to run all essential functions and chemical reactions while in a rested and quiet state. RMR is the largest part of total metabolism and accounts for 65 – 75% of calories burned in a day.

* Thermic Effect of Food (TEF)

The body uses energy to digest and absorb the nutrients present in the food we eat. The rate of energy used for the Thermic Effect of Food is about 10%, it can be increased depending on the composition of each meal

* Physical activity

The amount of energy the body burns during daily activities such as exercise, recreation, work, housework, etc. Daily physical activities account for 20 – 40% of calories burned each day. This part will vary depending on the individual and how active they are each day. A sedentary person will require less calories to maintain weight than a physical worker.

Journal as much as you can, this will give you a great indication of your progress and will teach you what foods give you the best results.