Eating chillies can boost your metabolism
Trying to lose weight but finding those pounds difficult to shift?
This could be due to a slow metabolic rate – caused by a history of yo-yo dieting - a habit many Brits are guilty of.
Chief nutritionist for the New Atkins Nutritional Approach, Linda O’Byrne, shares her simple tips on how to boost the metabolism:
“Some people assume their slim friends are naturally blessed with a fast metabolism and while metabolic rate does vary between individuals, there are some simple diet changes that can help speed it up. Below are my recommendations for foods which can help turn the body into a fat burning machine.”
- 1. Chillies
These fiery vegetables contain a compound called capsicum, which can help to raise core temperature and therefore increase metabolism. Studies have shown eating chillies can help burn energy hours after a meal. It’s also been suggested eating spicy foods may temporarily suppress the appetite, so desserts will seem less appealing.
Tip: Add jalapeños or other chillies to dishes such as stir-fries and curries to give them a fat burning boost.
- 2. Almonds
Nuts are packed with protein, healthy fats and fibre, a combination which helps to suppress hunger. Part of the nut’s fat content comes from essential fatty acids, which have also been linked to an increased metabolism.
Tip: Nuts make a great alternative to crisps as a healthy snack, or can be added to salads for extra crunch.
- 3. Olive oil
Olive oil contains a compound called oleic acid that is used by the body to create oleoylethanolamide, which promotes weight loss and can reduce appetite. Adding healthy fats to the diet also helps people feel fuller and more satisfied, meaning they are less likely to reach for a second helping.
Tip: Drizzle vegetables with olive oil or use it to dress salads.
- 4. Salmon
This popular fish is high in protein and packed with Omega 3 that controls the production of the hormone, leptin, which regulates appetite. High leptin levels are linked to insulin resistance and obesity, so aim for at least two servings of oily fish a week to keep levels low.
Tip: Try adding tinned mackerel or salmon (in brine or oil) to a leafy green salad for a quick lunchtime alternative to a sandwich.
- 5. Ginger
Ginger is a well-known a digestive aid, but it also has a thermic effect by raising the body’s internal temperature, meaning it expends more energy. Ginger also has cholesterol lowering properties, so can help to improve cardiovascular health, as well as speeding up the metabolism.
Tip: Chop some fresh ginger into stir-fries or even add to tea for a refreshing, metabolism-boosting drink.
Tagged in Diet Healthy eating Diet tips