How can we BOOST our metabolism??? That's the question...
There are so many ways that we can naturally boost our metabolism, and the food we eat is one of the easiest!
Although no one food or nutrient can boost our metabolism so much that any excess weight will simply vanish, there are certain foods that can support a healthy metabolism as they require more energy to digest.
These foods typically include the following:
Fiber: Fiber rich foods like whole grains, legumes, fruit, and vegetables take longer to digest, which supports your metabolism and keeps you feeling fuller longer. In fact, our bodies aren't able to absorb fiber — instead, gut bacteria break it down, releasing anti-inflammatory short-chain fatty acids. Which we want!
Healthy Fats: Monounsaturated fat may increase your overall calorie burn. A February 2013 study in The American Journal of Clinical Nutrition found that increasing monounsaturated fats (found in avocados and nuts) and decreasing saturated fat (in red meat and dairy) resulted in a small increase in resting energy expenditure.
Adding foods rich in these two nutrients into your lunch routine will help support your weight-loss efforts.
Whether you're bringing lunch from home or grabbing something on-the-go, try adding these delicious foods to your next afternoon meal.
4 Lunch Foods to Boost You Metabolism:
Use hummus as a spread on a sandwich or add chickpeas to your grain bowl or salad. Why? Because like other legumes (including peas and beans), chickpeas are high in protein and fiber — a double-win for weight loss.
2. Load up on your GREENS
One of our favorite vegetable group is GREENS (spinach, kale, brussel sprouts, cabbage, bok choy, sprouts, broccoli, cauliflower etc), because they are UBER nutritious for us. There is a reason the cartoon Popeye loaded up on Spinach for muscles and strength. They are rich in vitamin B, loaded in polyphenols, and helps boost metabolism naturally, as it comes loaded with iron, which further helps in carrying the oxygen that our muscles need to burn fat.
Bulgur salads are an easy and nutritious lunch to whip together. Plus, you can make it once and enjoy it for a few days. Another option is using bulgur as your grain in your next grain bowl creation.
Bulgur is a top-notch whole grain, because it's especially high in fiber. A cup of cooked bulgur contains 8 grams of fiber along with 6 grams of protein, per the USDA. This serving provides about a third of our fiber needs for the day.
Whether it's a little guacamole on your burrito bowl or chopped avocado in your salad, eating the fatty fruit will support your metabolism.
Avocados are a rich source of monounsaturated fats, which we know may increase our metabolism when substituted for sources of saturated fat. A serving of avocado (a third of the fruit), has about 7 grams of monounsaturated fat, per the USDA.
In fact, an April 2017 review in Phytotherapy Research reported that adding avocado to the diet may lead to a decrease in body weight and body fat.
Whether you are looking to learn how to burn belly fat or you are after a leaner silhouette, it is important to find a health strategy that works for you and allows you to stick to your plan. A health and nutrition coach can help you find the right alternative for your needs. When choosing a coach it is important that they are creating a customized plan for your unique body, lifestyle, needs, and goals. Because let's face it, we are all unique individuals.