Rev up your metabolism

 Some burn calories even when resting, while others struggle. But with the right foods you can now improve your metabolism, avows Priya Bharma .

Metabolism is a much sought-after word by all weight-watchers. The rate at which your body burns calories depends on metabolism. It is the process of breaking down proteins, carbohydrates and fats to yield the energy your body needs to maintain itself.

Some people inherit a speedy metabolism; they end up burning calories even while resting. However, in most people, the metabolism rate starts diminishing by the age of 35. We end up blaming it all on our genes; truth is, metabolism is only partly ruled by genetics. Eating the right foods, and exercising well, naturally revives your metabolism. Following are the few foods that can help improve it:

Low-fat yoghurt

Yoghurt's unique nutritional profile helps in burning fat. It’s calcium content helps in breaking the body fat and preserving metabolism, whereas the protein content in yoghurt will make you feel full and satisfied, giving you enough energy your body needs to keep going all day. Yoghurt protein also helps in regulating your digestive tract as well as building lean muscle mass. 

Green tea

The caffeine found in green tea accelerates your heart rate and speeds up metabolism. It carries thermogenic properties and promotes fat oxidation. The antioxidants in green tea, known as catechins, reduce the breakdown of fats and the production of an inflammatory substance that triggers hunger. This is why the Chinese drink tonnes of green tea, daily; they need it to burn the pork fat they consume. Broccoli

Broccoli has high glucoraphanin content that helps in improving metabolism. A bioactive compound called sulforaphane, derived from glucoraphanin, contributes in reducing the levels of fatty acids in the blood and other lipid compounds that are associated with inflammation. Moreover, the vegetable is rich in both calcium and vitamin C, which work together in burning calories faster and more effectively. 

Almonds

Almonds are definitely high on calories, but surprisingly, they don’t contribute much to weight gain because of their essential fatty acids, which are great metabolism boosters. Moreover, the protein content in almonds facilitate your body to burn more calories.

Spinach

Popeye - The Sailor Man’s favourite energy and body-building food, spinach, is high on iron, calcium and vitamin B. All these lead to a productive metabolism and strength. Eating spinach can help in fulfilling the high demand of oxygen in working muscles. You will end up with a better muscle mass, which directly leads to burning up more calories, no matter whether you are resting or in motion. Garlic 

It is already known as the fat-burner. Garlic intake helps to lower unhealthy fats in the blood that lead to high cholesterol levels. The oils present in garlic promote peristalsis, which loosens fat and then flushes it out from your body. It further raises the body temperature to facilitate the body’s ability to burn fat. 

Egg whites

Egg whites are rich in branched-chain amino acids, which keep your metabolism high. Egg whites fit the bill for an ideal weight-loss food. They are recommended to keep your cholesterol under control.

Chicken

Chicken comes as an exciting option to boost your metabolism. This lean meat with high iron content is easy to digest and stimulates cellular activity leading to the burning of excess fat.

Water

Your body requires proper cellular hydration for efficient cellular metabolism. Even if you are mildly dehydrated, your metabolism may slow down. Although drinking water might not increase your metabolism directly, it does increase the blood volume in the body. Drinking cold water forces your body to use more calories to warm it up.

Coffee

The caffeine content in coffee arouses the nervous system to break down the fat cells. Caffeine increases the levels of a hormone called adrenaline, which travels through the blood, to the fat tissues and enhances the breakdown of fats, thereby releasing them into the blood.

Milk

Milk has got calcium that sets off your metabolism. It contains some complex carbohydrates that help prevent the insulin levels from shooting up. The increasing insulin levels can cause the body to store fat. Reducing the insulin levels will keep your metabolism at constant work. 

Olive oil

Olive oil intake at breakfast boosts metabolism as it burns hot and fast. It is considered a good fat due to its maximum content of oleic acid. These fatty acids stop the fat tissues from absorbing fat from blood cells, and further push the emission of fat cells into the bloodstream so that they can be burnt off.

Dark chocolate

Wouldn’t you just love it if you are told that dark chocolate has got the power to rev up your metabolism? Dark chocolate contains flavonoids and catechins to boost that body metabolism, provided you don’t overeat and stick to one ounce a day.

Vinegar

The acetic acid in vinegar may activate the genes that withdraw proteins to break down the fat. This acid, which gives ordinary vinegar its sour taste and strong odour, has the ability to fight fat, thereby shooting up the body’s metabolism.

Hot chilli peppers

Hot peppers work double duty. They heat up the body to burn more calories without any effort. In fact, there are studies that show spicy-food lovers have a tendency to eat less. This keeps them full, thereby keeping their metabolism rate at a higher level.
(The writer is a dietician, Sri Balaji Action Medical Institute, Delhi)