You might have been like how can I boost my body metabolism rate? Then read on cause this post is for you.
We really are what we eat because food affects our lives in many ways, helping us to feel energetic, sleep well, and enjoy an active, healthy life.
Food affects your weight, too – and not always in the way you might think.
Eating the right amount is important, but you can take good nutrition a step further by eliminating some so-called ―healthy items from your diet while adding a selection of metabolism-boosting foods.
To remain healthy and lose weight fast You really do need to focus on total nutrition, natural health, and fitness in order to create the transformation you want for yourself.
Establishing healthy eating habits, setting yourself up for success by creating a healthy food environment, and selecting high-quality, nutritious foods consistently are the keys to success.
This post is an excerpt from Liz Swamm Miller's Book "7 Foods that Smoother your metabolism and 7 foods that ignite it". It's a free ebook available HERE for download. It contains the 14 foods and their recipes. Download the complete version from this page (No email required).
Here are four healthy foods that ignite your metabolism with their recipes.
Avocado is a great source of healthy fat, and it’s well worth adding to your diet for that reason alone.
But there’s one more thing you should know about these rich, green fruits. Avocado can give your metabolism a boost so that your fight against obesity is easier and so much more indulgent.
How does it work? In a nutshell, avocado boosts metabolism by offering a generous serving of L-carnitine, an amino acid found in the liver.
L-carnitine helps boost fat metabolism by helping your body burn stored fat for fuel to energize you. L-carnitine also nourishes muscle cells and increases blood circulation within the brain, so you feel fantastic and alert.
Avocado aids in weight loss another way: it makes you feel satisfied and content after a meal, so you’re far less likely to overeat or nibble on unhealthy snacks between meals. Research suggests that exercise burns monounsaturated fat (the kind found in avocados) faster than it burns saturated fat.
This means your body is far more likely to completely utilize all of this healthy fat than it is to use up the fat found in animal products such as meat and butter. The oleic acid, which is what makes up most of the fat found in avocadoes, does more for you than just boost your metabolism.
Oleic acid is linked to reduced inflammation and beneficial effects on certain genes with direct links to cancer. Long story short? If you want to live a longer, healthier life, eating good fats (like those in avocados) definitely helps.
Need more convincing? The NHANES study, which analyzed data from 17,567 participants, looked into the dietary habits and health of people who routinely consumed avocadoes.
Not surprisingly, they were healthier than those who didn’t include avocado in their diets. The avocado eaters were half as likely as others to suffer from metabolic syndrome, a group of symptoms that indicate major risk of diabetes and heart disease.
Additionally, the people who at avocadoes weighted less, had lower body mass indexes, and had significantly less belly fat than others. They also enjoyed higher levels of HDL (good cholesterol.)
Shopping For Avocados
If you’re not familiar with avocados, you’ll appreciate their cool, creamy, mild flavor, which can add a velvety creaminess to smoothies and savory summertime soups.
Avocado can also be blended into natural salad dressings that taste far better than anything you’ll find in a bottle, and of course you can enjoy them in salads or any other dish.
When shopping, keep an eye out for ripe, ready-to-eat avocados. These should be slightly soft, with no dark sunken spots or unsightly cracks. If the avocado has a bit of a neck instead of a rounded top, then it was probably tree-ripened and is likely to have a richer flavor.
Of course, if avocados are out of season or you live far away from areas where they are grown, you may have a hard time finding tree-ripened fruit. If this is the case, look for firmer, less mature fruit and ripen it at home.
Ho to Ripen Avocados
To ripen avocados, put them in a paper bag for 2 days, and then wrap each one tightly in foil.
Heat the oven to 200 degrees and bake the avocadoes for just 10 to 15 minutes. They should soften slightly but not be warmed. Try not to worry too much about the fat and calories in avocados.
Your body needs a certain amount of fat each day and this is some of the very best! Not only is the monounsaturated fat in avocadoes great for your heart, it lowers cholesterol, and contains potassium that helps to reduce belly fat and fluid retention.
Avocados also contain pantothenic acid, a B-vitamin that can help reduce stress hormones and consequently alleviate belly fat
Quick Avocado Salad Dressing (The Recipe)
Makes 4 servings
1 ripe avocado, seeded and peeled
1 clove garlic, peeled and smashed
½ tablespoon fresh lime juice
¼ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon olive oil
In a food processor or blender, combine all ingredients and process until smooth and creamy. Add a little water if you’d like a thinner consistency. Feel free to experiment by adding spices such as basil, cumin, cayenne pepper, or tarragon.
Try to use the entire recipe within two days, as it may become discolored if left longer.
You might already enjoy asparagus; many people worldwide love it for its interesting flavor and its ability to satisfy hunger. Asparagus oficinalis has also long been used as an herbal medicine for treating a variety of diseases.
It even helps cleanse the liver and makes short work of hangovers! Of course asparagus also tastes amazing, and it’s so versatile, it’s fantastic practically any which way: steamed, grilled, roasted or simply chopped in salads, even added to a tasty smoothie!
It has 4 grams of protein per cup (chopped), plus a hefty amount of fiber to help whisk your digestive tract clean.
Thanks to its high vitamin B6 content, this lovely green spring vegetable also supports a healthy metabolism by helping your body convert the food that you eat into energy.
Additionally, asparagus helps your body produce serotonin, an important hormone that plays a powerful role in weight loss. When it comes to healthy food for weight loss, put asparagus at the top of your list.
It has just about 4 calories per spear, so you can eat your fill without feeling any guilt pangs. When shopping for asparagus, look for bright, green stalks and tips that are closed, pointed, purplish, and compact. Keep it cold so that the stalks don’t deteriorate; if that happens, then you’ll lose some of the vitamin C and flavor.
Feel free to enjoy frozen asparagus when the fresh stuff is out of season, but avoid the kind that has been canned.
Quick Lemon Roasted Asparagus (The Recipe)
Makes 4 servings
1 pound asparagus, washed and trimmed
1 tablespoon olive or avocado oil
1 lemon, seeded
¼ teaspoon sea salt Crushed black pepper to taste
Preheat the oven to 400 degrees Fahrenheit.
In a shallow baking dish, toss the asparagus in the olive or avocado oil, and then squeeze the lemon over it. Sprinkle with salt and pepper, and then roast for 10 minutes.
3. Coconut Oil
Eat fat to lose fat? That’s right! A few select fats aren’t just essential to good health, they can also help boost your metabolism.
Of these, coconut oil is among the best. Consisting primarily of triglycerides called medium-chain fatty acids, coconut oil speeds up your metabolism because you can easily digest it and convert it into energy.
In contrast, the long-chain fatty acids found in polyunsaturated oils are much more difficult for the body to break down and utilize. So not only are you hungrier, you also have to work harder to burn them.
A study published in the American Journal of Clinical Nutrition reported that medium chain fatty acids like the ones found in coconut oil are three times more effective at raising metabolism than long-chain fatty acids.
This finding led researchers to conclude that replacing those slow-acting long-chain fatty acids with medium-chain ones is an effective method for weight loss.
A second study published in the same journal showed that the body burns off stored fat easier when medium-chain fatty acids are eaten. There’s another way that coconut oil helps with weight loss.
Since it slows digestion and the rate at which carbohydrates are broken down into blood glucose, coconut oil helps prevent blood sugar fluctuations.
At the same time, coconut oil balances the digestive tract and provides essential nourishment to all the cells in the body, helping to restore you to good health and ultimately paving the way to faster, easier weight loss. When using coconut oil to increase your metabolism, start small.
If you have never eaten coconut oil before, begin with just a teaspoon each day, and slowly work your way up to 1 tablespoon per day. Progressing slowly will help your body adjust.
Be very selective when shopping for coconut oil! Organic, unrefined extra-virgin coconut oil is preferable, since it preserves all of the natural goodness found inside a raw coconut. You can easily add it to your diet by mixing it into smoothies, where it imparts a pleasant taste and a creamy texture while helping you feel full longer.
Because many vitamins are fat-soluble, adding coconut oil also ensures your body is able to metabolize all of the fat-soluble nutrients from the vegetables and fruits in the smoothie.
Tropical Berry Smoothie (The Recipe)
1 ½ cups almond milk
1 cup fresh or frozen strawberries
1 tablespoon coconut oil
½ cup pineapple
½ cup ice
Blend until smooth, and then enjoy. If you prefer an even creamier texture, you can replace the pineapple with a banana.
4. Grape Fruit
Grapefruit is one of those classic ―diet‖ foods that people often either love or hate, no middle ground. I hope that you love it, because eating it can help increase your metabolism, making weight loss so much easier for you.
Grapefruit’s ability to boost metabolism comes from a constituent called naringenin, an antioxidant that works by genetically instructing your liver to burn up excess fat as energy rather than storing it for future use.
A ground-breaking study published in the journal PLOS One offers exciting insight into how grapefruit works its ―magic.
Among other things, it showed that naringenin can help prevent insulin resistance, normalize glucose metabolism, and increase your body’s sensitivity to insulin, helping you achieve and maintain a healthy weight.
If you’re prediabetic or if you are suffering from type 2 diabetes, regular grapefruit intake may help you manage reduce, even eliminate your symptoms. You don’t have to eat tons of grapefruit to reap its benefits.
In the study that revealed these findings, participants ate just 1 ½ grapefruits each day.
Simple Grapefruit Salad (The Recipe)
Makes 1 serving
½ grapefruit, cut into bite-size pieces
1 packet stevia
1 tablespoon slivered almonds
On a plate or in a small bowl, combine all ingredients. Eat immediately, as an ―amuse bouche or appetizer before the rest of your meal.
Keep in mind that you need to enjoy these beneficial foods regularly to reap their benefits, and remember that you need to eliminate metabolism-crushing foods from your diet completely.
Changing the way you eat can feel like a challenge, but the rewards—and the taste—are incredible and well worth the effort.