When it comes to weight loss and weight management, a healthy metabolism is a must. As we age, maintaining a healthy metabolism through a healthy, balanced diet and regular physical activity becomes paramount, as an ageing metabolism slows down, contributing to factors like weight gain and decreased appetite. All in all, quality takes preference over quantity, and it is beneficial to choose the right foods for you.
Here are 3 food options to help give your metabolism a little booster right now:
Sources of lean protein like meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism by increasing the amount of calories used in bodily processes like digestion, absorption and use of nutrients in food sources. (1) Protein also has been shown to increase satiety, and avoid the drop in metabolism after changes in diet. (2)
Legumes, such as beans, chickpeas, pulses, and lentils, are an incredible source of protein, dietary fiber and resistant starch. The protein content of legumes and pulses requires more energy to digest compared to lower protein foods. (5) In addition to this, the fibre and resistant starch helps to feed good bacteria in the stomach and intestines, which in turn helps to break for stored fat for energy and helps to maintain normal blood sugar levels. (6) Legumes are also a good source of L-arginine, an amino acid involved in the conversion of fat and carbohydrate to energy during digestion. (7)
3. GREEN TEA
The caffeine and catechin content of green and oolong teas have been shown to help increase metabolism, as well as boosting stored fat conversion to energy, although this may vary between individuals. (3, 4) Aim for at least 1-2 cups a day (of course, if you experience any sensitivity to caffeine or catechins, or cannot have food or drink with diuretic effect please be mindful or chat to your medical professional first). Green tea is also a great option and substitute if you are trying to up your water content in winter, or cut your daily coffees down.