- Products that stimulate the metabolism, from beans to nuts
- For metabolism
- Burning fat
Many people who want to lose weight, look for information about products that help boost metabolism, and found a lot of conflicting, or simply false information. Very often you can see the list of products to speed up the metabolism, whose effectiveness has not been proved.
As foods affect your metabolism?
Some foods can stimulate the sympathetic nervous system (SNS), which, among other things, is responsible for the behavior in stressful situations, in particular, it causes a reaction "fight or flight". Imagine you're walking down the street (or forest), and suddenly find yourself face to face with a tiger. SNA immediately initiate the reaction needed to get away from the tiger (some people - to join him in a fight). SNA also plays a critical role in the regulation of the cardiovascular system and metabolic processes. Low activity SNA associated with an increased risk of weight gain - it has been confirmed in several scientific studies. Sympathetic activity increases thermogenesis (heat generation body), thereby increasing energy expenditure.
Coffee and Caffeine
Even in 1980, a report was published about a study in which examined the effects of coffee and caffeine on metabolic rate. The researchers compared a group of subjects who regularly drank regular coffee, with another group, whose members drank decaffeinated coffee. Subjects in both groups at the same time having coffee with meals. It was found that those who drank regular coffee, metabolic rate increased significantly in comparison with the group in which the coffee drink containing no caffeine. It was also found that the subjects drank coffee mutilation fat oxidation. The researchers concluded that caffeine does have the ability to stimulate metabolism
Improves metabolism and losing weight without dieting
About a year later, another group of researchers found that regular coffee for more than 16% increase in energy consumption, and this effect lasts for 1-2 hours. By drinking decaffeinated coffee this effect was not observed. It has also been shown that caffeine in commonly consumed doses (1-3 cups of coffee a day) has a significant impact on the energy balance.
Try to reduce the amount of milk, cream and sugar you add to coffee. It contains the so-called empty calories - that is the calories that lead only to weight gain, but do not benefit the body.
In the study, the effectiveness of green tea as a stimulant of metabolism it was found that the subjects who consumed green tea extract, metabolism significantly accelerated compared to those who took a placebo
Placebo - an effective tool for self-hypnosis
. The researchers also hypothesized that contained in green tea polyphenols speed up the processing of fat in the liver.
Caffeine - another important component of green tea stimulates the metabolism, but not only him tea owes its properties. Metabolic rate was increased to a greater extent when the subjects took green tea extract than after administration of the same amount of caffeine.
Experts recommend to those who want to lose weight, drink 1-2 cups of green tea a day. It will not only help to speed up the metabolism, but also due to the high content of antioxidants that slow aging and reduce the risk of some serious diseases.
Capsicum, or hot peppers
The genus capsicum consists of well-known hot peppers such as cayenne and red pepper. They all contain a substance called capsaicin. This substance attaches to pepper his burning taste and useful properties, making it a very potent stimulator of metabolism. Effects of capsaicin on the organism was studied in time. For example, it is known that the use of 10 grams of red pepper with food at 30 minutes after a meal there is a significant acceleration of metabolism. In subjects showed an increase in thermogenesis and fat oxidation active.
Numerous studies have confirmed the effectiveness of pepper as a means to speed up the metabolism, so losing weight is strongly recommended to include it in your diet.
Sufficient water intake provides optimum metabolic rate. Water - one of the most underrated products stimulant metabolism. The fact that in the strict sense of the water does not accelerate metabolism, and only prevents negative effects of dehydration. With a shortage of water slows down cell metabolism, and metabolic processes in general are slower than usual. So be sure to drink at least 1.5 liters of water a day. Get into the habit of carrying a water bottle in a bag, keep a glass of water on the desktop, to drink during and after workouts.
You may already have heard that cold water helps to speed up metabolism. On this subject, there have been several studies. All of them have confirmed the positive effects of cold water, although data about how exactly it increases the metabolic rate, were contradictory. The basic idea is that the body in order to raise the water temperature to its normal temperature, need to spend more calories than if you drink water at room temperature.
The black pepper contains a substance called piperine - alkaloid that stimulates the production of heat in the body, increasing the consumption of calories. Black pepper has a lot of other useful features, and should be eaten on a regular basis - both to those who lose weight and those who are simply watching their health.
One of the many substances that contain ginger
Ginger and the most unexpected, but pleasant useful properties
It is gingerol, which as capsaicin and piperine effectively stimulates thermogenesis. After eating ginger metabolism is accelerated to a large extent, albeit briefly. Ginger retains its useful properties when added to tea or hot dishes.
The first article in which mustard (with red pepper) is seen as a means to speed up the metabolism, was published in 1982. At that time, scientists have discovered that spicy seasonings 25% increase metabolic rate. Since then, these data have been confirmed in several other studies.
The coconut oil contains a special kind of fatty acids - medium chain triglycerides. Studies have shown that daily consumption of medium chain triglycerides at low or moderate doses (15-30 grams per day) with food increases the power consumption. In other words, these fatty acids are efficiently stimulate metabolism.
Foods rich in B vitamins
Vitamin B play an important role in metabolic processes. The most significant effect on the metabolism of providing vitamins B6 and B12. Other vitamins - folic acid
Folic acid - the value is hard to overestimate
, Niacin and thiamine are also required for normal metabolism. Among the products, especially rich in vitamins - asparagus, spinach, fish, poultry, eggs, and most legumes.
Studies have revealed that rats fed black tea extract significantly decreased food intake and, as a consequence, slow or entirely stopped weight gain. However, the effect of black tea is not human metabolism is not as significant as the effect of coffee or green tea.
Foods rich in magnesium
Magnesium - is an essential mineral required for the implementation of more than 300 biochemical reactions in the human body. It plays an important role in energy production in the tiny power plants of cells - the mitochondria. To stimulate metabolism is recommended to include in your diet foods rich in magnesium such as rice, oats, pumpkin seeds, dark chocolate, flax and sunflower seeds, sesame seeds, Brazil nuts, almonds.
Foods rich in co-enzyme Q10
Co-enzyme Q10 - a substance needed for energy production in mitochondria. 95% of the energy generated in the body during the process, which is called aerobic cellular respiration, and co-enzyme Q10 plays an important role in this process. The need for Q10 aerobic respiration is the cause of its high concentration in heart, liver and kidneys. Co-enzyme Q10 is produced by the same process by which cholesterol is obtained; Because of this level of Q10 is reduced while receiving lipid-lowering drugs that inhibit the production of cholesterol. The level of co-enzyme Q10 also decreases with age. To maintain a high enough level of Q10, it is recommended to increase the intake of meat, fish, nuts, dairy products.
Multivitamins can be called a kind of insurance against any deficiency of nutrients. The body is so many complex biochemical processes that even at first glance, a slight lack of a particular vitamin or mineral can negatively affect a particular process. For this reason, many doctors, along with a healthy diet, recommend the use of a good multivitamin. Most people after you start taking vitamin supplements noted positive developments, such as improved mood and increased energy. Vitamins also help maintain optimal metabolic rate and to avoid large fluctuations in weight.