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What should you eat to boost your metabolism?

Metabolism is the speed at which our body is able to process food and extract the nutrients necessary for proper functioning, which also provide energy. Proper metabolism should run smoothly and without disruption; it is an important part of each of us. Unfortunately, it often happens that our metabolism slows down due to an unhealthy lifestyle, poor diet, forgetting to drink regular fluids, skipping breakfast, and lack of physical activity, unfortunately also with age. What products should we include in our daily diet to maintain proper metabolism?

What should you eat to boost your metabolism?

First, it's worth mentioning that it's important to eat several meals a day, three to five, to prevent our metabolism from slowing down. Both fasting and many weight-loss diets that rely on a calorie deficit have a negative impact on our metabolism. When the body doesn't get enough food, it begins to store reserves, and then our metabolism slows down noticeably, making it more difficult to lose excess weight. We should also remember not to overeat so that we feel full after eating without feeling sluggish. A healthy and varied diet is essential. It's worth incorporating the following ingredients into everyday meals:

• Apples – they are low in calories, readily available, inexpensive, and provide plenty of vitamins, minerals, pectins, and fiber, which helps cleanse the digestive system of food residues and has a positive effect on intestinal motility. Both the fiber and pectin contained in apples fill the stomach and provide a long-lasting feeling of satiety. This prevents us from feeling the need for snacks.
• Ginger is known for its metabolism-boosting properties thanks to gingerol, a compound that accelerates the burning of fat stored primarily in the abdominal area and internal organs. Ginger has anti-inflammatory, antibacterial, and antiviral properties, inhibiting not only the growth of bacteria and viruses, but also fungi, and helping to fight parasites. Its choleretic effect stimulates the digestive tract and accelerates the process of food digestion. Therefore, it is especially recommended for adding to difficult-to-digest dishes.
• Flaxseed – classified as a Polish "superfood," is an invaluable source of vitamin E, B vitamins, and minerals: magnesium, iron, potassium, calcium, and zinc. It also contains a large dose of fiber, which stimulates bowel function. Flaxseed effectively prevents constipation.
• Chili peppers – they contain capsaicin, a substance that increases thermogenesis in the body. This process helps suppress appetite and significantly speeds up metabolism. Eating spicy foods can help you lose weight, but keep in mind that people suffering from irritable bowel syndrome, ulcers, reflux, and gastric and esophageal inflammation should avoid consuming spicy foods.
• Green tea – contains catechins, antioxidants that accelerate calorie burning, green tea also reduces the absorption of fat from food and also helps in reducing cellulite.
• Fish – A balanced diet for weight loss should not be lacking in protein, and fish is a healthier source than red meat. Furthermore, fatty sea fish is definitely more filling than beef or poultry, and it is rich in valuable omega-3 fatty acids. Eating fish has a positive effect on the circulatory system and accelerates fat burning.
• Yerba Mate – has stimulating, antipyretic, diuretic, and laxative effects, and also stimulates brain function. Yerba Mate has properties that cleanse the body of toxins, acting as a natural detoxifier and thus accelerating the weight loss process. It provides the body with vitamins A, C, E, B1, and B2; the minerals iron, magnesium , calcium, zinc, potassium, silicon, sulfur, and manganese; as well as carotene, pantothenic acid, biotin, and choline.
• Avocado – although it's a high-calorie fruit, it's worth including in your diet because its healthy fat content also provides vitamins E, A, B1, B2, C, PP, K, H, fatty acids, as well as minerals such as potassium, calcium, phosphorus, and fiber. When consumed regularly, avocados have a positive effect on brain function. Thanks to its fiber content, it helps regulate blood sugar levels and supports the weight loss process.

In addition to the above-mentioned products, grapefruit, strawberries, spices such as cinnamon, cardamom , turmeric, and cloves, oolong tea, and herbs such as dandelion, mint, and nettle also have a metabolism-stimulating effect. Metabolism is also accelerated by physical activity, including regular walks. We must not neglect proper hydration and providing the body with about two liters of water a day, as well as avoiding unhealthy, processed, and fast food.