Are you hitting the gym pretty much every day and still don't see the results? Sadly, it can happen if the workout is the only thing you do to lose weight. Even though physical activity is very important for burning calories, everything starts in the kitchen.
A properly balanced diet is an essential factor for revving up your metabolism. Unfortunately, a lot of people regularly make healthy eating mistakes. Here is what you need to improve your diet and boost metabolism:
Most common nutrition mistakes
According to Hotze Health and Wellness Center, there are several medical causes of a slow metabolism:
- Low estrogen
- Low testostosterone
- High cortisol level
- High insulin level
- Thyroid problem
- Wrong medication
Only your doctor can confirm the diagnosis. In case you don’t have problems listed above yet you still can’t lose weight, check whether you don’t make any nutrition mistakes.
For example, you might be choosing the wrong foods. Let’s not forget that 'Bio' is not always the best choice, and "sugar-free" sometimes is not even close to healthy.
Another pretty common mistake is avoiding fats to lose fat. That's a real vicious circle. In fact, it's crucial to provide your body with certain types of fats to make it work properly. It's also vital for our brain (which contains around 60% fat), heart health, skin condition, and hormone production.
A well-balanced diet is a critical factor in the body shaping process. Below we pointed out some of the best foods to rev up your metabolism.
It has been proven that salmon is rich in proteins and unsaturated omega 3 fatty acids - the ones that can only be taken from food as our body can’t produce it on its own.
The fats are responsible for the production of leptin, which helps maintain healthy body weight. It's also called the satiety hormone or an anti-obesity hormone. Leptin speeds up metabolism, inhibits fat storage, and activates its breakdown. That's why you can feel full very quickly after eating salmon .
Avocado is also rich in high polyunsaturated and monounsaturated fats, which promote satiety. It's not the only advantage; avocado also has an anti-inflammatory effect, which sometimes is a reason for slow metabolism.
Moreover, it significantly lowers bad cholesterol (LDL - low-density lipoprotein) levels in the blood. This green fruit is a real energy bomb - it accelerates the absorption of nutrients into the blood. Avocados are a rich source of valuable microelements and vitamins, such as A, C, D, E, B-6, B12, K, folic acid, or retinol.
Red Hot Chili Peppers
It's common knowledge that spicy food speeds up metabolism. The study proved that capsaicin, an active compound found in chili peppers, helps to rev up metabolism and significantly helps in the weight loss process. What's more, it increases heat production by stimulating dopamine and adrenaline production, impacting appetite, and fat burning. Capsaicin is a powerful component with strong anti-cancer properties and the ability to reduce oxidative stress.
If you're a fan of chocolate, you can feel relief now, because you don't need to give up on your guilty pleasure to rev up your metabolism. On the contrary, eating chocolate with more than 70% of cacao greatly impacts the fat-burning process. Louisiana State University researchers found that:
"Gut microbes in our stomach ferment chocolate and boost our body's production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation." As long as the chocolate is rich in cacao, it causes no harm to your diet.
Oats have real metabolism-boosting power. They also cut blood sugar and cholesterol, and are high on a satiety index. Experts believe that oats are a perfect option for breakfast or dinner as they digest slowly. According to one study, oats can even help you sleep better as they are rich in melatonin, a hormone that regulates your sleep-wake cycle.
Initially, grapefruits, thanks to their low glycemic index, were mostly used to prevent diabetes. Then, people realized that it's an excellent fat burner and started adding it to their daily meal plans.
After eating grapefruits, the sugar level increases, and then it decreases slowly because of the slow absorption. That's a great way to stop hunger. Moreover, grapefruits are also natural detoxication. They filter kidneys and cleanse the intestines of any food and toxins. The whole process helps lose weight and speeds up metabolism.
The Bottom Line
Improving your metabolism should start by giving up processed food and staying hydrated. Combining it with the foods pointed above can surprise you with excellent results.
Moreover, proper nutrition based on healthy foods will not only shape your body but also make you feel much better. A well-balanced diet is the best source of energy and vitamins. Try it and feel the difference yourself.