We are all blessed with that internal fat-burning weapon known as ‘metabolism’. But did you know that some foods can actually help you burn more fat?
When your goal is fat loss, you should focus on your metabolism. The body’s basal metabolism involves the combustion of food, using oxygen and producing carbon dioxide. The rate of oxygen consumption of an individual indicates their energy expenditure (i.e., Basal Metabolic Rate (BMR)). The BMR measures the speed of all chemical reactions, which occur when the body is lying completely at rest, for the activity of the internal organs and to maintain body temperature. It is ideally measured immediately upon waking.
Under normal conditions, basal metabolism varies between individuals of the same sex by no more than five percent. Interestingly, the BMR of females is, on average, 11 percent lower than that of males. Here are the 5 foods that can help increase your BMR which, in turn, can help you achieve greater fat loss over the long term.
Chilli increases the body’s BMR due to the capsaicin content. Capsaicin facilitates weight loss in obese people, by increasing their Basal Metabolic Rate (BMR), stimulating the process of thermogenesis (burning calories), and by stimulating lipolysis (converting triglycerides to be used as energy). When you consume spicy foods your BMR significantly increases by up to 25%, and the effects can last up to two hours.
However, taking too much chilli (food that is too spicy) can also increases your appetite during meal which is not really good for people under the watch. Greater appetite means bigger portion size which also means increasing portion of carbodhyrates during one course meal. Excess carbohydrates which was not burnt off will be stored as fat by your body as a backup. So take chilli in moderation, not too much.
Coffee increases the body’s BMR due to the caffeine content. Metabolic rate can be increase significantly for up to three hours after consumption. And although plasma glucose, insulin, and carbohydrate oxidation don’t change significantly, there is an increase in fat oxidation. What this means is that caffeine/coffee stimulates the metabolic rate as well as causes a greater rate of fat oxidation.
Caffeine raises the amount of acid in your stomach and may cause heartburn or upset stomach. If you have stomach problems, like acid reflux or ulcers, ask your doctor if it’s okay to have caffeine. Large doses of caffeine cause you to lose too much water, especially when consumed in conjunction with exercise.
An increased intake of water may increase the body’s BMR, primarily because the body uses energy to heat cold water to body temperature. Drinking lots of water is commonly advocated in weight loss regimes and is regarded as a healthy strategy. Drinking 500ml of water has been seen to increase the metabolic rate by up to 30%. In addition, drinking 2 litres of water per day can increase your energy expenditure by approximately 400kJ.
Kelp is a common type of seaweed, derived from brown algae. Kelp is full of iodine, which helps regulate the body’s production of energy through cellular oxidation, helping stimulate the rate of metabolism and helping burn excessive fats. Iodine also increase the body’s BMR by stimulating the production of thyroxine, which is produced by the thyroid gland and helps regulate your metabolism.
However, you should check with your medical professional first before you start drowning yourself with Kelp, whether you have hyperthyroidism or not. If a person has hyperthyroidism, kelp only adds to the problem due to the high level of iodine in it, and could be very dangerous because hyperthyroidism is greatly benefited. Also, if you eat too much Kelp, it can also lead you to hyperthryoidism.
5. EXTRA VIRGIN COCONUT OIL
Coconut oil (the extra virgin variety only though) can increase the body’s BMR. Most of the health benefits of coconut oil are attributed to its high content of medium-chain saturated fatty acids, such as capric acid, caprylic acid and lauric acid. Unlike most other dietary oils, coconut oils does not contain trans-fatty acids due to its very low content of unsaturated fatty acids. An interesting study showed that the basal metabolic rate of people in Yucatan, where coconut is a staple food, is 25% higher than that of people in the US. Interestingly, people who live in hotter climates often have lower basa metabolic rates.