Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.
Whole grains – Your body burns twice as many calories breaking down whole foods (especially those rich in fibre such as oatmeal and brown rice) than processed foods.
Lean meats – Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).
Low-fat dairy products – Rich in calcium and vitamin D, these helps preserve and build muscle mass—essential for maintaining a robust metabolism.
Green tea – Drinking four cups of green tea a day helped people shed more than three kilograms in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.
Lentils – One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.
Hot peppers – Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats.
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