What is Metabolism?
As a result of a continuous process of production and destruction, the foodstuffs we take into our bodies either turn into energy or join the structure of our cells by transforming into the building blocks of our body. As a result, the construction and destruction reactions of substances occur in our bodies at all times. All of these reactions are generally called metabolism.
What are the factors affecting metabolism?
- Age: Metabolism slows down with age, as muscle mass decreases.
- Gender: Since women have a higher proportion of adipose tissue than men, their metabolic rate is lower than a man of the same height and weight.
- Body composition: The more muscle mass, the faster the individual’s metabolism.
- Sleep: A long sleep period slows down the basal metabolic rate.
- Pregnancy and lactation: The metabolism is faster for the growth of the baby during pregnancy and due to milk production during breastfeeding.
Foods and Drinks That Boost Metabolism
Green tea contains epigallocatechin gallate polyphenol, which is thought to speed up metabolism. This compound is also responsible for the increase in the hormone that makes us feel full. It helps the bodywork harder and burns more calories in body by consuming 2-3 cups a day together with its high caffeine content.
It is one of the most valuable food sources of our body that contains protein, fat, and carbohydrates in sufficient doses. There are positive studies that it reduces fat accumulation, especially in the belly area thanks to its calcium content. Milk and dairy products, eggs, fish, and chicken are protein-rich foods for a long time and help to lose weight.
It not only helps digestion but also increases metabolic rate. Can be easily consumed in meals
Capsaicin, which gives the hot pepper its bitterness, helps to curb appetite and prolong satiety by raising body temperature and increasing the calories burned by accelerating the metabolism.
This delicious spice ensures slower passage of foods into the stomach while stimulating glucose metabolism and promoting a slower rise in blood sugar levels. In particular, a pinch of cinnamon you add to milk increases the satiety period and speeds up the metabolism.
Fiber (pulp), which is the indigestible part of food, helps accelerate metabolism by increasing the energy consumed by the body. In addition, fibrous foods regulate bowel movements and keep you full for a long time. Examples of fiber-rich foods are oats, bread group, orange, grapefruit, pumpkin seed, almond, peanut, prune-apricot, pineapple, green leafy vegetables.
Thanks to the proteins called bromelain in the content of pineapple, the digestion of proteins are accelerated and the destruction in the body increases, accordingly the metabolism is accelerated.
It contains very high fiber, low calorie, and fat-burning enzymes. In addition, it lowers insulin resistance. One study found that eating only one grapefruit at each meal or drinking the juice of grapefruit without removing anything from the daily meal resulted in a weight loss of 1 kg per week.
Thanks to the caffeine in the coffee content, it helps accelerate metabolism and burn fat. Especially, coffee without sugar, which is drunk 15-20 minutes before exercise, increases the metabolic rate during exercise and provides fat burning.
Lack of fluid causes slow metabolism and low blood glucose levels. For this reason, fatigue and dizziness can also be seen. Drinking 2-2.5 liters of water a day speeds up the metabolism.
It is an important spice in providing rapid weight loss. Regular consumption of 1 teaspoon of mustard increases metabolism by about 25%.
Tomato, which is at the top of the list of foods that activate metabolism, draws attention with its richness of vitamin C and lycopene. Lycopene, which plays an active role in accelerating metabolic activities and gives the tomato its red color, is also a very powerful antioxidant. Since tomatoes contain more lycopene when cooked, foods that work metabolism can be made using tomato products in meals.
Apple, which creates a probiotic effect with the fibers it contains, is in the class of foods that accelerate metabolism by stimulating the digestive and excretory systems. The effects of apple on metabolic rate and fat burning are quite great.
Black pepper contains a compound called alkaloid piperine that boosts metabolism. Especially black pepper, which is consumed by grinding it with meals, contributes to accelerating metabolism and reducing the amount of sodium taken with salt.
Broccoli, which is part of the category of foods that work metabolism; It is one step ahead of other green vegetables due to its richness in calcium mineral that accelerates metabolism and vitamins C, K, and A. Broccoli can be boiled and consumed in main meals or used in salads with olive oil.
Flax seeds are also one of the foods that play an important role in accelerating metabolism. Taking water in the stomach, it swells and gives the person a feeling of satiety. Flax seeds also increase bowel movements, making it easier to defecate. It increases the metabolic rate due to its positive effects on the digestive system. 1 dessert spoon of flax seeds can be mixed into 1 bowl of yogurt and consumed. You should drink 2 glasses of water afterward.
It has a stimulating effect on the body thanks to the caffeine it contains. Fights oils thanks to the active ingredient of matein. It speeds up the metabolism and gives energy. It suppresses what you want to eat and prevents the intake of unnecessary calories. Thus, it helps to lose weight.
Wheat, oats, brown rice are among other grains to be consumed. Thanks to the nutritional values and complex carbohydrates they contain, such as whole grains increase the metabolic rate and stabilize the insulin level. Decreasing insulin levels cause weight gain.
Tea facilitates the burning of fats in the body and also speeds up metabolism.
Obtained from the leaves of the Camellia Sinensis plant. Leaves that are collected before full maturity have a white and hairy appearance. It is rich in antioxidants. It contains high amounts of caffeine. Thanks to the amount of caffeine and antioxidants it contains, it accelerates fat burning and metabolism. It helps to lose weight.