6 Foods That Increase Metabolism and Can Lose Weight Page all
KOMPAS.com – Losing weight is not just about reducing what we eat everyday or go on a diet.
However, we also have to pay attention to how the food we consume plays an important role in increasing the body’s metabolism.
Well, to find out more, here are six foods and drinks that can help increase your metabolism and lose weight.
1. Chili
Illustration of chopped red chilies. A nutritionist at UCLA David Geffen School of Medicine, Zhaoping Li, MD, PhD, said chili peppers contain capsaicin compounds that can increase metabolism.
This compound is also commonly known as a spicy flavor effect on chilies.
A 2017 study reported that capsaicin activates the TRPV1 receptor, which is involved in energy metabolism, body weight, and thomeostasis to release energy.
As an added bonus, chilies can also suppress appetite, which is useful for weight loss.
In a small 2014 study found that taking one dose of capsaicin at every meal resulted in greater feelings of fullness.
Li then suggested that we add chilies to vegetable and meat dishes to reap the benefits.
If someone doesn’t like spicy food, we can replace it with a supplement that contains capsaicin.
Also read: 5 Benefits of Spicy Food for Body Health
2. Coffee
Coffee illustration.The caffeine in coffee is often associated with weight loss and can help increase the metabolic rate.
Li said, the caffeine content increases dopamine and noradrenaline, two neurotransmitters that can increase metabolism.
“Coffee consumption in moderation may have some beneficial effects on weight loss and calorie intake.”
Such is the narrative of a registered dietitian at Baylor College of Medicine, Roberta Anding, RD.
For example, a 2020 study found that drinking four cups of coffee a day can reduce fat mass in the body.
Li also recommends that we drink more black coffee as the best way to get metabolic benefits.
Also read: Increase Your Metabolism with Coffee
3. Tea
illustration of green tea, the benefits of green tea for healthIf you don’t like coffee, another great alternative is tea, as it still contains less caffeine than coffee.
A 2016 study showed that people who maintained weight loss reported consuming significantly more caffeinated beverages.
Additionally, a small 2012 study found that green tea in particular was able to increase the resting metabolic rate in overweight and obese women.
Various types of tea such as green tea also contain compounds called catechins, which are believed to increase metabolism.
Also read: 10 types of tea that can prevent and treat disease
4. Ginger
Ginger illustration.Ginger has various properties which involve weight management.
According to Anding, ginger contains compounds called shogaols which have been shown to have anti-inflammatory and weight loss properties.
In addition, Li added, that ginger intake was reported to increase the metabolic profile by increasing insulin receptors, increasing pancreatic beta cell function, and modifying adipokine concentrations.
Not only that, ginger can also help us lose weight by stimulating digestion, reducing inflammation, and suppressing appetite.
A small 2012 study showed that drinking hot water with two grams of diluted ginger powder can lead to greater feelings of fullness.
You can make ginger tea or add ginger to meat or vegetable dishes for the same effect.
In addition, Anding said that we can also take ginger supplements.
Also read: It turns out that regular consumption of ginger helps you lose weight
5. High protein foods
Protein illustrationFoods with high protein can increase satiety.
We also need more energy to metabolize protein, so there is an increase in metabolic rate when we eat high protein foods.
This is known as food thermic effect (TEF) or food-induced thermogenesis (DIT).
A 2014 study noted that the DIT produced by protein increased metabolism by 15 percent to 30 percent.
Include high protein foods such as meat in our daily menu throughout the day.
Also read: The Role of Protein to Lose Weight and Increase Metabolism
6. Legumes
Illustration of nutsLegumes are a plant family that includes beans, soybeans, and lentils. These foods are great for increasing metabolism because they contain very high protein.
Apart from boosting protein-induced metabolism, legumes can also help increase satiety as they are high in fiber.
In a small 2009 study found obese men who ate a diet high in protein or legumes were more likely to lose weight than people on a regular diet.
Li recommends that we eat nuts as a source of protein and starch in our diet.
Don’t eat legumes with more starch if you want to lose weight.
He also suggested that legumes should be cooked together with spices and lean meat.
Also read: 5 Habits That Can Slow Down Your Metabolism
