Following a healthy and balanced diet and regular physical activity are two things that guarantee metabolic health. However, there are some products that are able to make our metabolism even more efficient. See how, with a little effort, you can change your eating habits to further speed up your metabolism and optimize your fat burning rate.
Chilli pepper (capsaicin)
After eating a dish with chili peppers in it, we feel heat spreading through our bodies. It is the mechanism for generating this heat that is responsible for speeding up metabolism. Capsaicin, an antioxidant substance that accelerates fat burning through thermogenesis processes, is responsible for their hot taste and flavour. In addition, capsaicin reduces appetite by increasing the feeling of satiety after a meal, so it effectively inhibits the desire to snack.
You can include capsaicin in your diet through fresh or dried chili peppers, cayenne pepper or in the form of a supplement.
Apple cider vinegar
Apple cider vinegar has been known for years as a panacea for various ailments. It turns out that it also finds its use in slimming. Based on animal studies, the acetic acid in vinegar accelerates fat burning and reduces fat storage in the abdomen. The studies also verified other benefits of vinegar, including lowering blood glucose and insulin levels. It is best to introduce it into the diet gradually, dissolving a spoonful of vinegar in ½ cup of water. However, it should not be consumed by people who suffer from diseases related to the gullet and stomach (such as reflux).
Coffee (caffeine)
Caffeine is a substance with a stimulating effect on the nervous system, contained in coffee, tea or sweet sodas, among others. It is also one of the most common substances in supplements aimed at burning fat, and for good reason. Caffeine accelerates the breakdown of fatty acids, so it directly affects the rate of fat burning. Regular consumption of caffeine in coffee is associated with a lower risk of obesity. Due to its stimulating effect, healthy adults should not consume more than 300-400 mg of caffeine per day.
Caffeine can be found in coffee, tea, energy drinks, sodas and in small amounts in dark chocolate.
Green tea extract
Green tea extract is another popular ingredient in dietary supplements. It is a highly concentrated form of green tea. Such an extract, in addition to caffeine, contains, among other things, EGCG (epigallocatechin gallate) – a potent antioxidant polyphenolic compound that accelerates fat burning. Green tea extract is particularly effective in speeding up metabolism when combined with caffeine. However, you don’t have to use it in the form of supplements – regular consumption of green tea brew will also bring positive effects.
You can consume green tea in the form of a brew, matcha or a dietary supplement.
Omega-3 (chia seeds, oily sea fish)
Omega-3 fatty acids are known for their positive effects on cardiovascular and brain health. In addition to their powerful anti-inflammatory effects, omega-3 fatty acids can also help speed up metabolism. Regular intake of omega-3 results in a decrease in blood cortisol levels, which is responsible for, among other things, the accumulation of fat, especially in the abdominal area. Dietary sources of omega-3 include chia seeds, flaxseed and oily sea fish. The latter are worth consuming not only for their omega-3 fatty acid content, but also for their protein content, which helps speed up metabolism, too.
You can find omega-3 fatty acids primarily in oily sea fish such as mackerel or salmon, flaxseed or chia seeds. If you don’t consume such products on a daily basis, you can reach for omega-3 in the form of a dietary supplement.
Fibre (whole grain cereal products, legumes)
Fibre, thanks to its “bulging” properties after consumption, fills the stomach, thereby suppressing appetite. In addition, fibre slows down the process of digestion and absorption of nutrients from the digestive tract into the blood, so the feeling of fullness after a fibre-rich meal stays with us for longer. In addition to promoting satiety, fibre regulates intestinal peristalsis, and its consumption is part of colon cancer prevention. It is worth consuming fibre from a variety of sources, as it has two fractions: soluble and insoluble.
You can find fibre in foods such as whole grain cereals, legumes, vegetables, fruits and nuts.
Curcumin (turmeric)
Curcumin is a polyphenol present in turmeric with strong anti-inflammatory effects. It is the anti-inflammatory activity that makes curcumin able to suppress some of the inflammatory markers associated with obesity. Animal studies indicate that curcumin reduces fat accumulation and increases insulin sensitivity. In human studies, on the other hand, a growing link is emerging between curcumin and reduction in body weight and waist circumference. Curcumin is particularly effective when combined with piperine, a compound found in black pepper, which increases its absorption.
You can use both curcumin and piperine in dietary supplements or by seasoning your dishes with turmeric and pepper.