When dieting it’s best to eat several small meals a day instead of 3 or 4 large meals; this ‘grazing’ type of eating can help rev up your metabolism and keep your digestive system constantly working. For some of us, this food schedule doesn’t fit into our desk job, or daily errands without a hitch. If you are trying to keep your body running without running your mouth too, you should try these metabolism boosters from Shape Magazine:
5 Metabolism Boosters
1. Tuna- canned or fresh, it has omega-3 fatty acids, which stimulate the production of leptin, a hormone that increases feelings of fullness (so you can stop eating sooner). It also revs your metabolism, says Alyse Levine, R.D., a nutrition advisor for livestrong.com and founder of Nutritionbite in Los Angeles. Salmon, mackerel, herring, and sardines are good sources too.
2. Grapefruit- Yes, there was a reason people went on grapefruit-only diets, but we don’t want you to try such a silly eating plan! Still, grapefruit contains naringenin, an antioxidant that researchers at the Scripps Clinic in California found helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn. “Scientists are still studying exactly how it can help you lose weight,” says Levine.
3. Rolled Oats- They help you stave off hunger, but “whole grains also take more energy to digest, so your body burns more calories when you eat them”, says Molly Morgan, R.D., author of The Skinny Rules: The 101 Secrets Every Skinny Girl Knows.
4. Green Tea- It contains epigallocatechin, which stimulates the nervous system- without elevating your heart rate. The Journal of Nutrition reports that “people who drank green tea and exercised regularly burned more calories than those who sweated but didn’t sip”. Three cups a day can torch up to 80 calories.
5. Hot Peppers- Jalapenos, habaneros, and cayennes don’t just add flavor-thanks to a chemical called capsaicin, these veggies amp up your calorie burn too. “Research shows that a spicy meal can increase your metabolism by up to 25 percent for three hours after you’ve eaten it”, says Morgan.
Another great way to start your day, is to consume foods high in fiber. Fiber is very important in your diet for several reasons, mostly that the consumption of foods high in fiber is linked with a lower occurrence of several diseases, such as: diabetes, cancer, heart disease, hypertension, obesity and some intestinal disorders. Fiber also enhances intestinal function, reduces irritation to the intestinal walls, decreases the amount of time carcinogenic materials stay in the intestine (by shortening the amount of time food stays in the bowels), and slows down the absorption rate of carbohydrates which helps keep blood sugar levels in check. (NCSF)
It is recommended that we consume up to 35grams of fiber a day, though most Americans only consume a fraction of the fiber we actually need in our diet. Those of us who do put fiber in our diets, usually do so with supplements. It is much better to get your fiber through food sources because of the benefit of fiber moving through your digestive tract. The good news is, food associated with high fiber content is usually recognized as being both lower in calories and more nutrient rich. Some high fiber foods are:
- oat bran
- whole wheat flour
- wheat germ
- rice bran
- pumpkin seeds
- pinto beans
- lima beans
- corn on the cob
- bran muffin
- whole wheat spaghetti
- raw broccoli
- green beans
- all bran cereal