5 foods that boost metabolism
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Low-fat dairy
Don’t swear off dairy because you think it’s bad for your waistline. Low-fat dairy such as milk, yogurt and cottage cheese, is a great source of calcium, which is a metabolic trigger. In a study published in Obesity Research, people who ate a reduced-calorie diet that included three to four servings of dairy lost more weight than those who ate the same calories eating a low-dairy diet.
Tanya’s tip: An 8-ounce serving of low-fat yogurt provides about 450 mg of calcium, which is nearly half the recommended daily allowance for women ages 19-50. Save calories by opting for plain low-fat yogurt and flavor it yourself with some fresh berries.
{{#rendered}} {{/rendered}}Cold water fish
The omega-3 fatty acids (EPA and DHA) found only in fish oils effect leptin, a hormone that regulates metabolism rate. Eating certain types of cold-water fish has been shown to boost metabolism by as much as 400 calories per day.
Tanya’s tip: Fresh or frozen fish like salmon, tuna, sardines, mackerel and trout, are excellent sources for omega-3. If you aren’t much of a fish eater, you can still get the fish oil in capsules - take at least 300mg daily.
{{#rendered}} {{/rendered}}Spicy peppers
Studies have shown that the chemical compound capsacin, found in hot peppers like jalapenos, habaneros and chili peppers, speeds up heart rate and metabolism. Eating a very spicy meal can actually boost your metabolism by about 25 percent for up to 3 hours.
Tanya’s tip: Keep Tabasco/Sriracha sauce on the table to spice up everything from scrambled eggs to soup to pasta.
{{#rendered}} {{/rendered}}Lean protein
Lean cuts of beef, chicken and turkey help rev up metabolism several ways: First, the body burns extra energy digesting lean protein. Secondly, eating protein helps preserve muscle mass, our body’s calorie and fat-burning machine.
Did you know? Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet.
{{#rendered}} {{/rendered}}Green tea
Caffeine not only speeds up our heart rate, it also frees fatty acids stores so they can be burned for energy. Green tea contains ECGC, a compound that prompts the brain and nervous system to run faster, and it spikes metabolism, too.
Tanya’s tip: Green tea has both caffeine and antioxidants. A soothing, flavorful cup is a healthy alternative to sugary soft drinks and fatty coffee concoctions such as cappuccino and lattes.
{{#rendered}} {{/rendered}}For more tips, delicious high fiber meal plans, recipes, and proven ways to lose weight and look great, check out my new book The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!
Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and author of the Miracle Carb Diet: Make Calories and Fat Disappear – with fiber as well as the bestselling F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn, and visit her website Ffactor.com.