Is your new fitness plan off to a slow start? Give your metabolism a boost! Start off strong with these four simple and tasty kickstart diets.
Want to say goodbye to those love handles? The first thing you need to know is that as you turn 30, your body begins to lose muscle and bone mass. In fact, your body loses 0.5% of its muscle and bone mass.
The good news is, you can turn around this effect and improve your metabolism with kickstart diets. By doing so, not only will you lose those love handles, you will maintain a healthy weight.
Want to learn how to increase metabolism after 40?
Read on and learn more about 4 kickstart diets to improve your metabolism.
1. Protein-Rich Diet
Eating protein-rich foods increases your metabolism within a few hours. Examples of protein-rich foods include nuts, seeds, eggs, fish, and meat. Wondering how protein-rich foods are able to boost your metabolism?
Well, your body requires more energy to digest proteins compared to other foods. This process is called the thermic effect of food. In 2014, researchers undertook a study to find out how a high protein diet can reduce body fat.
In the study, researchers discovered that participants experienced a high thermic effect of food after consuming protein-rich foods. As such, protein-rich diets increase your metabolic rate by 30%.
This is in comparison to fats at 3% and carbs at 10%.
2. Fiber-Rich Diet
A fiber-rich diet boosts metabolism. How? Dietary fiber is indigestible. Since the body is unable to fully digest dietary fiber even if it tries to, it expends more calories in the process.
By doing so, your metabolic rate increases leading to weight loss. In a 2010 study, researchers studied the effects of dietary fiber on metabolic health. In the study, they discovered that foods rich in fiber contain a blend of bioactive compounds.
They include resistant starches, phytochemicals, minerals, and antioxidants. What boosts your metabolism after consuming fiber-rich foods is the intestinal viscosity.
Foods rich in fiber include fruits that boost metabolism, vegetables, nuts, and seeds.
Find out more about keto fat bomb recipes and their benefits to your overall health.
3. Spice Rich Diet
There are spices rich in metabolism boosting properties. For instance, adding cayenne to your food increases calorie and fat burning. A 1998 study proved that red pepper added in high carb and high-fat meals helps to boost metabolism.
The study was undertaken among 13 Japanese female subjects. After ingesting a spice-rich meal, researchers discovered an increase in thermogenesis. Another spice with metabolism boosting properties is ginger.
Adding a few grams of ginger powder in hot water can help you burn 43 calories compared to drinking water only. Not only that. The drink helps to increase feelings of satiety.
4. Zinc and Iron Rich Diet
Iron, zinc, and selenium play a critical role in the proper functioning of the thyroid gland. As you already know, the thyroid gland regulates metabolism. By eating a zinc, iron or selenium-rich diet, your metabolic rate will increase.
If you eat a diet low in zinc, iron or selenium, it will reduce the ability of your thyroid gland to function. A 2006 study helped to prove this. In the study, researchers sought to find out the influence of selenium, iron, and zinc on thyroid gland size and function.
What they discovered is lack of the minerals above leads to reduced function of the thyroid gland leading to goiter.
To boost your metabolism, incorporate lean meat, legumes, nuts, seafood, and seeds in your kickstart diets.
Boost Your Metabolism with Kickstart Diets and Beverages
Apart from the kickstart diets listed above, there are more foods and beverages that boost metabolism. For instance, coffee, green tea, apple cider vinegar, and dark chocolate. Don’t forget to hydrate regularly.
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