With age, the body’s hormones change, which leads to a slowdown in metabolism. The calm pace of life also leaves its mark: the less a person moves, the faster they gain weight. Fortunately, there are foods that speed up your metabolism. Their fat burning properties have been proven in scientific research. In this article, you will learn what you need to eat (drink) to maintain your youth and slim figure.
1. Green tea
The list of foods that speed up metabolism includes green tea. Fat-burning drink is devoted to more than a dozen works. One of the most famous is a survey of 49 studies conducted by scientists from the University of Maastricht in 2009.
Experts have concluded that green tea actually helps people lose weight and maintain a stable weight. Metabolism is accelerated by two active components of the drink: caffeine and epigallocatechin gallate (EGCG).
Expert opinion: “The antioxidants catechins and the stimulant caffeine in green tea help the body burn more calories. However, you will not see the immediate effect. ”Dr. David Nieman of Appalachian State University (USA).
2. Lean meat
Foods that accelerate the body’s metabolism include lean meats: chicken, turkey, lean beef, horse meat. They do not contain carbohydrates and excess fats, therefore they are safe for the figure.
Scientists believe meat helps burn body fat for the following reasons:
- Protein digestion is an energy-consuming process for the body, which lasts at least 4 hours. During this time, calorie consumption increases.
- Meat provides a long feeling of fullness, prevents overeating and reduces cravings for sweets.
- Proteins do not allow excess fluid to linger in the body.
Research by American scientists from the University of Washington in 2005 and from the University of Missouri in 2011 confirmed that an increase in dietary protein in the diet leads to a steady decrease in calorie intake per day. People who often eat lean meats and rarely eat high-carb foods lose weight quickly.
Dairy products are a rich source of not only proteins, but also calcium. This macronutrient normalizes metabolic processes, lowers the level of “bad” cholesterol, and has a beneficial effect on the thyroid gland.
Take note of 5 metabolic-boosting dairy products:
- curdled milk;
- cottage cheese;
But you need to choose milk wisely. So, people with lactose intolerance are contraindicated in whole milk, and for obese people – butter and hard cheese.
Calcium is practically not absorbed from low-fat foods. It is better to take fermented milk drinks with a fat content of 2.5-3%, cottage cheese – from 5%. And also buy “live” yoghurts without sugar and thickeners.
Expert opinion: “You can drink kefir, yogurt, ayran every day. But it is important that they are fresh. People with dysbiosis will benefit from biokefira. Curd is a protein concentrate. It is enough to eat such a product every other day, 200 gr. You need to eat sour cream and hard cheeses in moderation ”endocrinologist, nutritionist Natalya Samoylenko.
Any citrus fruits are among the foods that speed up metabolism and burn fat. They are rich in fiber, which removes toxins from the body, reduces appetite, and maintains a healthy intestinal microflora. And citrus also contains vitamin C and group B, which normalize the metabolism of fats and carbohydrates.
But nutritionists consider grapefruit to be the most valuable fruit for weight loss. Its pulp contains the enzyme naringin, which prevents the body from absorbing fats from food. When consumed regularly, grapefruit reduces the concentration of insulin in the blood, a hormone responsible for the accumulation of body fat.
5. Hot spices
Foods that accelerate metabolism after 50 years include hot spices. One of the most effective fat burners is cayenne pepper, which contains capsaicin.
A number of scientific studies (in particular, scientists from the University of Oxford in 2013) have proven the ability of this substance to increase calorie expenditure during the day and improve the feeling of fullness. Also, ginger, cinnamon, black pepper, cloves will help to speed up the metabolism.
Expert opinion: “If you want to preserve the beneficial properties of ground spices, add them to the dishes at the end of cooking” Doctor of Medical Sciences Vladimir Vasilevich.
Now you know which foods speed up the metabolism after 50 years. However, they only work in conjunction with healthy eating guidelines. It makes no sense to drink green tea with chocolates in a bite, and serve a side dish of fries with lean meat. Eat a balanced diet, trying not to exceed the daily calorie intake for your age and lifestyle, and then your metabolism and weight will be fine.
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