Basic metabolism consumes 60%-70% of our daily energy consumption, which is the bulk of energy consumption, so a high basal metabolism is equivalent to Develop a lean physique. What to eat to boost metabolism? There are 2 kinds of foods you can try, and this article will talk about them in detail.
1. Black coffee
▲Photo: Photo Network
Black coffee boosts metabolism thanks to caffeine. Studies found that consuming 100 mg of caffeine can consume an average of 9.2 kcal per hour.[1] This effect can last for about 3 hours, and the increased energy consumption is 27.6 kcal , which is about the energy consumed by walking 974 steps.
A small cup (236 ml) of Americano contains more than 100 mg of caffeine, so drinking a small cup of Americano every day can consume nearly 30 kcal of energy, so the improvement of black coffee The ability of metabolism is quite strong.
However, we have to remember what we said next.
However, 25 grams of pork belly has 85 kcal of energy, which is three times the energy consumption of drinking a small cup of American style, so if you want to lose weight, you can count on drinking Black coffee improves metabolism a bit, but more importantly, keep your mouth shut.
In addition, people who drink coffee regularly are caffeine tolerance, so drinking more coffee may consume less energy >.
Besides, drinking too much caffeine can interfere with sleep, make your heart beat faster, feel nervous or even shivering, and may cause nausea and vomiting, so daily caffeine The intake of coffee should be controlled within the recommended intake, that is, within 400 mg (“Scientific Consensus on Coffee and Health”), that is, American coffee should be controlled within 4 small cups.
2. Green tea
▲Photo: Photo Network
The synergistic cooperation of caffeine and catechins in green tea can indeed improve metabolism[2], but this does not mean that drinking green tea can lose weight. After the study, the US National Institutes concluded that green tea consumption may have little effect on body weight, and the European Food Safety Authority believes that current research does not show that drinking green tea can reduce weight loss. [3]
Even so, it is still recommended that you drink green tea, because green tea is rich in catechins with antioxidant and anti-inflammatory effects. In order to reduce the loss of catechins, remember Brew with 80 degrees Celsius water.
3. Chili
▲Photo: Photo Network
Chili peppers are rich in capsaicin, which can improve metabolism[2], but the capsaicin required for metabolism is beyond the tolerance range of most people[4], and Eating spicy food tends to increase appetite and increase energy intake.
Therefore, it is recommended that friends who love spicy food and want to lose weight should eat spicy food at a leisurely pace to avoid eating more meals; friends who do not like spicy food should not force themselves to eat spicy food in order to improve metabolism. .
4, dark chocolate
▲Photo: Photo Network
The caffeine and theobromine in dark chocolate work together to improve metabolism[2], but dark chocolate itself is not low in energy, eating a piece of it Energy is likely to increase energy consumption more than increasing metabolism. In addition, it is also rich in saturated fatty acids and is also not good for cardiovascular health, so it can be eaten occasionally as a snack to improve metabolism. Still free.
Here are 4 foods that have been shown to improve metabolism in research. As for ginger, turmeric, cinnamon, and apple cider vinegar, itThe research evidence of our metabolism-boosting is particularly insufficient.
Finally:
Even if the above 4 foods can improve metabolism, the increase in metabolism is short-term and weak. In fact, you don’t need to pay too much attention to the concept of basal metabolism to lose weight, as long as you eat a few bites less than before , if you add some activities properly, you will definitely be able to lose weight. Don’t make it too hard to lose weight.
References:
[1]https:https://ods.od.nih.gov/factsheets/WeightLoss-Consumer/
[2]Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020 Apr 22;12(4):1161. doi: 10.3390/nu12041161. PMID: 32331288; PMCID: PMC7231187.
[3]https:https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/#tea
[4]Michlig S., Merlini J.M., Beaumont M., Ledda M., Tavenard A., Mukherjee R., Camacho S., le Coutre J. Effects of TRP channel agonist ingestion on metabolism and autonomic nervous system in a randomized clinical trial of healthy subjects. Sci. Rep. 2016;6:20795. doi: 10.1038/srep20795.