The Thermic Effect of Food (TEF) in Weight Loss
The higher your metabolism, the more calories you burn and the easier it is to maintain your weight or burn off unwanted body fat.
Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a few hours. They do so by requiring your body to use more energy to digest them. This is known as the Thermic Effect of Food(TEF). This is also known as Diet-Induced Thermogenesis (DIT).
Daily intake of these foods is a key part of your weight loss journey. Rather than adding to your problems, choosing the right foods to eat each day will aid you in reaching your weight loss goal. The food you eat will actually help to get you to your goal as it will be boosting your metabolism and breaking down the unwanted fat.
If you are using Supplementation as part of your daily regime then that Supplement must contain an Advanced Protein formulation, a blend of other Thermic Food legumes and a complex carbohydrate structure. We can advise on this approach if required. Some supplements leave the individual desperately short on calorie intake and this starving effect makes achieving your goal much harder. Your body must always have the right volume of calorie intake if it's to provide you with energy throughout the day and complete all the physiological functions in the body.
Another key part of weight loss is hydration. This is often overlooked and water is also another way of boosting the metabolism but only for a short period.
1. Protein-Rich Foods
Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts, seeds and certain
Green Teas could help increase your metabolism for a few hours.
They do so by requiring your body to use more energy to digest them.
Protein-rich diets also reduce the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass.
Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Protein-rich diets also reduce the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass. What's more,protein may also help keep you feeling fuller for longer, which can prevent overeating. When you feel hungry the body is craving protein.
The BOTTOM LINE:-Protein-rich foods can help boost your metabolism, maintain muscle mass and prevent you from overeating.
2. Iron, Zinc and Selenium-Rich Foods
Iron, zinc and selenium each play different, equally important roles in the proper function of your body. However, they do have one thing in common: all three are required for the proper function of your thyroid gland, which regulates your metabolism.
Research has shown that a diet too low in iron, zinc or selenium may reduce the ability of your thyroid gland to produce sufficient amounts of hormones. This can slow down your metabolism.
To help your thyroid function to the best of its ability, include zinc, selenium and iron-rich foods like meat, seafood, vegetables, nuts and seeds in your daily menu.
The BOTTOM LINE:Foods rich in iron, zinc and selenium promote the proper function of your thyroid, which helps maintain a healthy metabolism.
3. Chilli Peppers
Capsaicin, a chemical found in chili peppers, may boost your metabolism by increasing the number of calories and fat you burn.
In fact, a review of 20 research studies reports that capsaicin can help your body burn around 50 extra calories per day.
This effect was initially observed after taking 135–150 mg of capsaicin per day, but some studies report similar benefits with doses as low as 9–10 mg per day.
Moreover, capsaicin may have appetite-reducing properties.
According to a recent study, consuming 2 mg of capsaicin directly before each meal seems to reduce the number of calories consumed, especially from carbs.
That said, not all studies agree on capsaicin's metabolism-boosting abilities.
BOTTOM LINE:Capsaicin, a compound found in chili peppers, may help slightly increase metabolism and fat oxidation.
Studies report that the caffeine found in coffee can help increase metabolic rate by up to 11% . In fact, six different studies found that people who consume at least 270 mg of caffeine daily, or the equivalent of about three cups of coffee, burn an extra 100 calories per day.
Furthermore, caffeine may also help your body burn fat for energy and seems especially effective at boosting your workout performance.
However, its effects seem to vary from person to person, based on individual characteristics such as body weight and age.
BOTTOM LINE: The caffeine found in coffee may help boost the amount of calories and fat your body burns. However, its effects may vary by individual. Learn more about the most advanced Nutrition Supplements in the World here.