Metabolism-Boosting Foods and Beverages

Greetings, resolute pilgrims on the journey to 2012 weight loss! Now that you’ve adopted the 9 Habits to Boost Your Metabolism, you’re in an excellent position to sidestep the pitfalls of the dreaded weight-loss “plateau”!

One more bit of advice to take along on your journey: Make sure that your shopping list includes these metabolism-quickening foods and beverages:

1. Calci-Yum: Go For It

Research shows that calcium can boost your basal metabolic rate. Green leafy veggies are ideal. And there’s no need to shy away from dairy products: studies have found that dairy lovers are less likely to develop metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity. Choose low-fat cheese when possible, and watch your portion size.

2. Spice It Up

Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

3. Go Nuts

If you aren’t nibbling on a few almonds or walnuts every day, you may be missing out on some metabolism-boosting benefits. It is believed that the essential fatty acids and fiber contained in the nuts slow down digestion, therefore increasing satiation between meals. Almonds and other nuts, however, are high in calories (good calories). Just watch your portion sizes; a few could add up quickly.

4. An Apple a Day

Apples are loaded with fiber, making your body churn through more calories to digest it. Research shows that people who eat fruit while on a diet are more likely to lose weight and less likely to munch on sugary snacks than those people who do not eat fruit.

5. Protein Power

The body burns many more calories digesting protein than it uses for fat or carbohydrates. Protein may require almost 25 percent more energy to digest compared to fat. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

6. Green Tea Benefits

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17 percent more calories than normal for a short period of time.

7. Coffee Booster

If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate.