9 foods you didn’t realise boost your metabolism
Dietician Jo Travers shares her advice for maxing your metabolism, including which foods can help you burn a little more energy
1. Brazil nuts
Selenium is essential for thyroid function (which produces hormones to regulate the body’s metabolic rate and digestive function) and Brazil nuts have stacks of it. Just five nuts will give you almost all of what you need for a day.2. Milk
Calcium-packed milk may have a positive effect on our metabolism, particularly if you are restricting your energy intake. A study by the University of Kansas and the University of Tennessee found those who consumed three daily servings of dairy products versus one or no servings showed evidence of greater fat oxidation and were able to consume more energy without greater weight gain. This suggests that dietary calcium plays a significant role in regulating our metabolism.Recommended articles:
- How seasonal eating can benefit your health and your pocket
- 5 functional foods explained
- How to eat your way to better mental health
3. Cocoa
Cocoa may boost mitochondria (energy producing cell structures), which in turn helps to burn energy according to the College of Medicine at the University of Dammam, Saudi Arabia. In fact, cocoa can play a significant part in fat metabolism in particular as its effects are associated with decreased body weight gain and insulin resistance. Try a few squares of dark chocolate to get your cocoa fix.4. Seafood
According to nutritional scientists in Zurich, Switzerland, zinc is essential for normal thyroid function and helps to drive our cells' metabolism process. Oysters contain more zinc per serving than any other food, but if these are hard to get hold of, then crab, lobster and sole are also good sources.5. Chillies and spices
Eating any type of food produces heat and in turn, burns energy – this is a process called thermogenesis. Chillies produce more heat than others because they contain a compound called capsaicin. Eating spicy food may also help keep food cravings at bay. Research from Purdue University, Indiana, found that eating spicy foods can decrease appetite and help decrease the number of calories you eat. Ginger and turmeric have also been shown to have a moderate thermogenic effect.6. Beans and lentils
Proteins are the building blocks of muscles and cells (which burn energy just by being there), and pulses such as beans and lentils contain plenty of the stuff as well as being low in fat. If you don’t get enough protein, your muscles break down to recycle the proteins you do have – leaving you with less muscle and burning less energy. Try adding lentils to your spaghetti Bolognese or mixed beans to chilli or stews.7. Brown rice
Carbohydrate is the body’s primary source of energy. If you don’t get enough, your body reacts by rationing energy use. Additionally, your body will use protein as an energy source diverting it from other uses (see point 6!) The answer? Whole grains such as brown rice provide slow release energy and will keep your metabolism ticking over. https://magazine.vitality.co.uk/6-plant-based-foods-to-boost-mood-energy-and-brainpower-that-youll-want-to-eat-when-its-cold/8. Caffeinated tea or coffee
Drinking a few cups of caffeinated tea or coffee can increase energy expenditure by around 100kcal per day, according to research by Maastricht University, Holland. However, too much can have the opposite effect if it stops you from sleeping. Lack of sleep not only slows your metabolism but has also been linked to obesity and type-2 diabetes.9. Natural yogurt
Trillions of bacteria help us to digest food and boost our immune system, but did you know that some affect our metabolism? A study by the University of Louisville suggests that the make-up of our gut microbiome can affect obesity. Consuming ‘live’ foods such as natural yoghurt can populate the gut with useful bacteria, which aids the metabolism process. Although it’s not likely to be enough by itself, you’ll still need to follow a healthy diet.Top tip: try ‘frontloading’ your food
Eating enough food is really important. If you restrict your intake too much, certain functions in the body will slow down or even stop. This lowers your metabolism. ‘Frontloading’ your day (eating more, earlier in the day) can be effective as your metabolic rate is highest in the morning and declines throughout the day. One study by the University of Murcia, Spain, found that those who ate lunch earlier lost more weight across a 20-week period, compared with those who ate lunch after 3pm, despite the calorie intake being the same. So, try eating a bigger breakfast, earlier lunch and lighter dinner.At Vitality, we’re all about encouraging our members to make small positive lifestyle choices that can make a big impact to their lives. That’s why we offer partner benefits and rewards with a range of big brands when you get healthy. Log into Member Zone or visit vitality.co.uk to find out more.
Recent articles
how to work from top
standfirst: a brief introductory summary of an article in a newspaper or on a website, typically appearing immediately after the headline and typographically distinct from the rest of the article.
QA Magazine
standfirst: a brief introductory summary of an article in a newspaper or on a website, typically appearing immediately after the headline and typographically distinct from the rest of the article.
5 ways to support the men in your life with their mental health
For Men’s Health month, we are encouraging you to support the men in your life with their mental health. Here are some simple ways to make a big difference