Metabolism is a biochemical process that involves extracting calories from the food you consume and combining it with oxygen to produce energy. Without this energy, your body will fail to sustain itself and carry out many functions like breathing, circulation of blood, growth and repair of cells, and maintaining hormonal balance.

The basal metabolic rate refers to the rate at which your body uses calories and converts into energy. This rate may vary from person to person, and that is the reason why some people end up storing fats after eating calories and others experience no difference in their body fat percentage even after eating heavy meals. To stay healthy and fit, you may want to increase your metabolic rate. The simple way is to eat foods that increase metabolism. Let's find out more about some best options.

General Rules for Boosting Metabolism

Many people do not know that even a slight change in their lifestyle can boost their sluggish metabolic rate. You can improve your metabolism through exercise. While running and walking will do, you will get better results by going for strength training. Your metabolism gets better once you start putting on lean muscles. The following tips will help you make your workout sessions even more effective.

• Be sure to drink plenty of water to prevent dehydration and have enough fluid to facilitate the process of fat loss.
• Be sure to eat food rich in vitamin D to improve production of ghrelin, a hormone that prevents hunger pangs and helps you lose weight.
• Limit your intake of caffeine but do not leave it completely because it helps you stay alert throughout the day.
• Be sure to take enough sleep to provide your body with time to recover from strenuous workouts.

Foods That Increase Metabolism

What you eat will have a huge impact on your metabolic rate. Here is a bit more about foods that help you rev up your energy levels.

1. Lentils, Whole Grains and Beans

• Loaded with carbs, proteins, and fiber, lentils help improve your digestion and metabolism. They also contain iron that improves flow of oxygen throughout your body.
• Similarly, whole grains provide you with energy to digest food and burn fat.
• Due to their nutrient makeup, beans work great to improve your metabolic rate. You should seriously think of including them in your diet if you have not already enjoying them. Start adding them to your soups for a flavor boost or enjoy them as a side dish for your lunches and dinners.

2. Nuts and Seeds

You have to include nuts and seeds in your diet because they serve as a powerhouse of energy. Brazil nuts, almonds, pistachios, and walnuts are some great additions to your diet. Nuts provide you with protein, which helps your body burn more fat. Flaxseed, sunflower seeds, and other types of seeds are also great for giving your metabolism a boost.

3. Milk and Yogurt

Your body needs calcium to metabolize fat efficiently, and you can get the required amount from milk and yogurt. Yogurt also provides you with probiotics, which improve digestion and keep you cool.

4. Green Tea and Coffee

You will end up burning more calories during the day if your diet includes green tea extracts or some other form of caffeine. Antioxidants like polyphenols make green tea an important addition on the list of foods that increase metabolism. Caffeine helps keep you alert and provides you with some energy to complete strenuous workouts.

5. Lean Meats

You need to include lean meats in your diet to get high quality protein. It is important though to combine them with exercise to boost your metabolism. They provide you with protein and help put on lean muscles. Some of the best options include turkey breast and chicken breast.

6. Cruciferous Vegetables

Foods like Brussels sprouts, cabbage, cauliflower, broccoli, and other cruciferous veggies are a great source of B-vitamins that help improve your metabolism. The good thing is that you can find several recipes online to include these veggies in your diet. Use other healthy ingredients with these veggies to maximize their metabolism-boosting effects.

7. Cucumbers

Cucumbers will always have a special place in your metabolism-boosting diet mainly because they have plenty of water and help keep you hydrated. At the same time, they provide you with fiber, vitamins, and many other nutrients without increasing your caloric intake. They work great in salads but you can always use cucumber sticks or slices to make a side dish to a wrap or sandwich.

8. Fruits

You do not have to go for exotic fruits like noni fruit or acai berry; so many easy-to-find fruits will do just fine. You can consider including fruits like pears, raspberries, strawberries, oranges, apples, and grapefruit in your diet to help give your metabolism a boost. Eating these fruits will also help reduce the effect of fruits that negatively affect your metabolism.

9. Spices

You can always include spices in foods that increase metabolism to make them even more effective. Mustard, black pepper, curry, cinnamon, and cayenne pepper are some of the best spices to charge up your metabolism. Just include them in bland foods or use sparingly in your salads to enjoy their amazing metabolism-boosting effect.