Genetics play a major role in your basal metabolic rate. Some individuals naturally metabolize food faster than others. If you happen to fall on the slow BMR spectrum, worry not, there are plenty of foods and beverages you can incorporate into your diet to help boost your metabolism.
Coffee and Tea
Caffeine raises blood pressure, enhances alertness, and provides a boost of energy – increasing the body’s energy expenditure. One cup of coffee can temporarily increase metabolism by up to 10%. Oolong and green tea have also proven to speed up metabolism due to the combined benefits of caffeine and catechins, which also increases fat oxidation.
Celery is low in calories, 95% water, and is a good source of fiber, therefore, it requires some energy for your body to digest it. And because celery is mostly made up of water, it also acts as a diuretic, which is the energy that’s used to increase urine production. This helps work your metabolism.
Spinach helps your metabolism because it contains iron. This helps carry oxygen to your muscles which is needed in order to burn fat. Spinach and other leafy greens are also full of fiber which can increase metabolism.
If you are not a big fan of spinach, try lentils, swiss chard, and soybeans.
Being dehydrated can slow down your metabolism. Make sure to drink enough water throughout the day. Try drinking cold water to burn more calories, as your body will work to warm it up.
Adding spices such as ginger and cayenne pepper may increase the amount of fat your body burns, especially after a high-fat meal. Consider dissolving 2 grams of ginger powder in hot water and drinking it with a meal. This hot ginger drink may decrease levels of hunger and enhance feelings of satiety. You may also try sprinkling some cayenne pepper on your meal.
High Protein Foods
Foods that are high in protein, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a couple of hours. They do so by requiring your body to use more energy to digest them. Protein rich foods can also keep you fuller for a longer period of time, which can help control your cravings and hunger.