In an article in Organic Authority, Brad Davidson, fitness expert and author of The Stark Naked 21-Day Metabolic Reset (HarperCollins), explains that the first thing you need to remember is that everyone’s digestive system works differently.
“Most people, when asked what the metabolism is, believe it’s simply about the energy your body burns,” he says.
Dr Dianna Schwarzbein, author of The Schwarzbein Principle (HCI), cited in Organic Authority, adds: “Metabolism is the combined effects of all the varied biochemical processes that continually occur in your body on a cellular level. These processes enable every individual component of your body to function, making it possible for you to think, digest food, move and perform all the functions of a living, breathing being.”
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Consider adding these five foods to your diet to boost your metabolism:
- Green tea
Green tea offers a host of health benefits, including detoxification, weight management and cleansing of the kidneys and bladder.
Green tea is one of the top 10 super-foods of 2017, which means it’s extremely nutrient-rich. In the American Journal of Clinical Nutrition, cited in Organic Authority, green tea extract boosts the metabolism by 4% over a 24-hour period. To put that into perspective, “it has been stated that three to five cups a day can help you burn an extra 70 calories a day, which would add up to 7lb (about 3,2kg) a year,” says he explains.
Author of Belly Fat for Dummies (For Dummies), Erin Palinski-Wade says fish is great for boosting your metabolism and you should aim for three servings per week.
“Omega 3 fatty acids help to fight against inflammation in the body and decrease circulating stress hormones,” she says. “When stress hormones are elevated in your body over a period of time, they begin to store fat and elevated blood sugar and insulin levels. However, foods rich in Omega 3s can lower these circulating stress hormones and turn up your body’s ability to burn fat.”
- Chilli peppers
A study in the Nutritional Science and Vitaminology, cited in My Domaine, says that eating about one tablespoon of either green or red chilli peppers increases your body’s heat, which promotes the functions of your nervous system, resulting in a 23% boost to your metabolism.
According to Lori Kenyon Farley, a Certified Nutrition Consultant specialising in wellness and fitness, “chilli peppers contain chemicals called capsinoids that have been shown to increase energy expenditure”.
“High-fibre foods like leafy greens can increase your fat burn by 30%,” says Farley. “Organic dark leafy greens like spinach and kale provide iron to support healthy blood, which is key to optimal cellular metabolism energy, and calcium to support muscle performance.”
- Chia seeds
“Chia seeds are high in fibre, protein and healthy Omega 3 fats,” says Sara Vance, author of The Perfect Metabolism Plan (Conari Press). “When you have all three together, it is very powerful.”
Dr. Axe reports that chia seeds are beneficial, because they’re rich in fibre, omega-3 fats, protein, vitamins and minerals. A study published in the Journal of Strength and Conditioning added that consuming chia seeds enhances performance during workouts.
Reporting: My Domaine, Dr Axe, Organic Authority