Foods to boost metabolism and lose weight

Metabolism is a chemical reaction that occurs in our body to generate energy. When we consume food, the metabolism function of the body breaks down the food to generate energy. Energy is required for every function of our body.

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Why metabolism is important?

Our metabolism continually furnishes our body with energy for fundamental body capabilities like breathing, digestion, repair, and survival. Our body needs basic BMR (basal metabolic rate) to support these capabilities. Various factors that affect the BMR of our body are:
•    Age
•    Sex
•    Muscle mass
•    Physical activities
•    Type of food you consume

Food is an essential part of our life and a key factor for our survival. We require essential nutrients and, food is the primary source of such nutrients. These nutrients are converted to energy to perform the basic function of life like,  breathing, digestion, growth, repairing, and building up the immune system. The process of conversion of energy is known as metabolism. 

Some of the essential nutrients for our overall growth are:

•    Carbohydrates - It is essential to keep the body moving and alive. This also builds up body fat. 

•    Dietary fiber -  It supports the absorption of nutrients in the body. It absorbs harmful chemicals and makes feces soft and easy to excrete. It helps prevent obesity

•    Fats - It provides a concentrated source of energy and supports growth.

•    Proteins - It builds up the immune system of the body. It is essential for building cells and antibodies.

•    Water - It is essential for making the fluid content of the body. It has an important function in creating tears, sweat, and urine. It helps in breaking chemicals in the body.

•    Iron - It is a key nutrient for building up hemoglobin.  The protein in red blood cells regulates the transport of oxygen to every tissue of the body.

•    Iodine - It is very much required for the formation of thyroid hormones. It is required in the development of the brain and nervous system.

•    Vitamins - They are very important for making up the immune system of the body and the breakdown of harmful elements.

•    Folate - It helps in the prevention of abnormalities in the fetus and helps in generating healthy blood.

The bottom line is, food is the most essential element for metabolism. 

How well our metabolism rate decides how well our body is functioning. Food plays an important role in maintaining the metabolism rate of our body.

So, what type of food is best for our metabolism?

Here is the list of food items that are best for boosting the metabolism rate of our body:
•    Beans
•    Legumes
•    Green leafy vegetables
•    Protein-rich food like meat, fish, nuts, seeds, etc.
•    Tea
•    Water          
•    Avocado
•    Green tea

It is very important to understand the functionality of our metabolism and to know what upsets it.

Not every food is good for metabolism. Various food items may ruin the metabolism function of our body. You are required to cut down on the consumption of these food items or level down the consumption for a better metabolism rate.

Here is the list of various food items you should cut down on, or should avoid consumption of:
•    Refined grains - it spikes the blood sugar level and may create various health-related issues and heart conditions.
Refined grains have a high glycemic index and deficiency of fiber which slows down glucose metabolism in the body. Refined grains deteriorate insulin sensitivity.

•    Alcohol - Alcohol is considered to be high in calories and it irritates our metabolism process. It is not good for the gastrointestinal tract. It tends to harm our blood sugar level.

Alcohol creates an urge of eating sweets which also affects the functioning of the metabolism process in the body negatively.

•    Wheat and refined wheat flour - They hold a high amount of gluten which slows down the metabolism of our body. Gluten is also known to spike blood sugar levels. It puts an inflammatory burden on the stomach, liver, and immune system of our body which tends to disturb the metabolism regulator of the body.

Refined wheat flour has low nutritional value as compared to whole wheat flour.

•    Sugar – though it treats our taste buds, it does not support our metabolism functioning if consumed in large amounts. It promotes inflammation in the body. It reduces fat metabolism in the body resulting in storing of more fat in the body.

Sweet beverages should also be consumed in limited amount as it slows down metabolism and increases the sugar level. Drinks with a high amount of sugar in them increase the feeling of hunger.

•    Refined starches - white rice and white bread lack fiber and nutritional elements. Instead of refined starches, you should opt for whole-grain meals.

•    Omega-6 fats - Vegetable oil, chicken, etc contain omega-6 , if not portioned adequately can lead to inflammation. This type of fat if consumed in high quantity disturbs the metabolism of our body. To balance out omega-6 fat you should consume food rich in omega-3 fats.such fats are found in foods like corn, sunflower, mayonnaise, soy, and peanuts.

•    Dairy - If you have lactose intolerance and you are consuming dairy then you are giving an open invitation to slow down your metabolism rate. If you have metabolic syndrome then also you are advised to cut down on dairy consumption or to find out substitutes for dairy and include them in the diet.

•    Junk food - Junk food though very tasty and pleasing, takes a lot of energy and effort to digest. It slows down the metabolic functioning of the body. Junk food is full of refined starches and refined wheat flour. The added preservative in packed junked food is also very harmful to the body and tends to create inflammation.

What we put into our system decides how well our body will function. So it is very important to look at the nutritional value of the food item before we consume it. After all, what we eat is reflected in our overall personality. It is best to consult a nutritionist or your doctor to know about the best options that fit your body type.

Stay fit, eat healthy and keep your metabolism at its best.
 

Note : The information provided here is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms, it is important to consult with a healthcare professional. They will be able to assess your specific situation and provide you with personalised advice and treatment based on your symptoms, body type, allergies (if any), existing medical conditions etc. It is always a good idea to consult with a healthcare professional before making any decisions about your health.