Foods That Help Increase Metabolism Naturally

Metabolism plays a vital role in the body by providing energy to perform functions like breathing, digestion, blood circulation, etc. A fast metabolism is also associated with burning more fat and keeping weight low.

This article aims to understand what metabolism is and what activities and foods help increase it naturally.

What Is Metabolism?

Metabolism refers to all the chemical processes within the body’s cells that sustain natural functions like breathing, blood circulation, digestion, etc. It encompasses breaking down food and drinks into simpler forms of energy that can be used for these bodily functions.

What Are Two Processes of Metabolism?

Metabolism mainly consists of two processes that the body regulates and keeps in balance. These are

1. Catabolism: Catabolism is metabolism’s destructive phase, in which macronutrients like carbohydrates, proteins and dietary fats are broken down into simpler forms of energy.

Carbohydrate metabolism, or Sugar metabolism, is an example of catabolism where carbohydrates are broken into glucose, which is the body’s main source of energy.

1. Anabolism: Anabolism is metabolism’s constructive phase, in which small molecules are combined to form large molecules.

What is Metabolic Rate?

Metabolic rate is the speed at which the body uses energy to perform its functions and affects a person’s ability to gain or lose weight. It is divided into three components.

1. Basal Metabolic Rate (BMR)

Basal metabolic rate is the energy used at rest to regulate oxygen levels, temperature, blood circulation, etc. It accounts for the majority of the energy the body uses or the calories it burns.

2. Thermic Effect of Food

The thermic effect of food refers to the energy used to digest, absorb, transport and store nutrients from the food and drinks a person consumes. It accounts for 5 to 10% of the total energy expenditure.

3. Energy Used in Physical Activity.

Any movement, whether exercise, playing a sport, walking, etc, accounts for the rest of the body’s total energy expenditure.

How to Increase Metabolism Naturally?

Factors like genetics, age, gender and environment play a significant role in determining how fast or slow a person’s metabolism is. However, it can still be increased by the following.

1. Physical Activity

Incorporating aerobic exercises like running, swimming, and cycling increases the number of calories your body burns.

2. Strength Training

Muscle is lean body mass associated with an increased resting metabolic rate. Strength training, like weightlifting and resistance training, helps build muscle mass.

3. Get Quality Sleep

Lack of sleep slows metabolism and disrupts the hormones that regulate hunger cues, leading to weight gain. It is important to get 7-9 hours of sleep every night.

4. Eat Regular Meals

Skipping meals and restricting calories are other factors that slow metabolism and push the body to break down muscle to conserve energy. A person should eat balanced meals at regular intervals throughout the day to support metabolic health.

The following are some foods that increase metabolism and burn fat.

1. Protein-rich food like lean meat, eggs, dairy, nuts and seeds
2. Chilli peppers
3. Cacao
4. Ginger
5. Beans and legumes like lentils, peas and peanuts

5. Stay Hydrated

Drinking plenty of water is essential for all metabolic processes. Along with water, coffee and green tea also make the perfect metabolism booster drink.

Metabolism can be influenced by a variety of factors like age, gender or environment. A person aiming to lose weight can also boost it with regular exercise and by making dietary changes. However, there are many conditions that slow down a body’s metabolic rate. In such cases, it is advisable to consult a doctor and schedule a test for metabolic disorders with Dr Lal PathLabs. Download the Dr Lal PathLabs app to conveniently book a test!

FAQs

1. What are some metabolism boosting food?
   Lean meat, eggs, nuts, chilli peppers, ginger, beans and legumes are some examples of metabolism-boosting food.
2. Can one boost their metabolism naturally?
   Yes, metabolism can be boosted naturally with physical activity like running, cycling, strength training, getting quality sleep, eating regular meals and staying hydrated. Foods and drinks like lean meat, chilli peppers, green tea and coffee also help metabolism.
3. What is 1st pass metabolism?
   1st pass metabolism refers to the breakdown of an orally administered drug in the intestine and liver.