While some foods accelerate metabolism, they also trigger fat burning. Losing weight can be a problem for some
individuals, so it is possible to accelerate it by adding certain foods
to their diets in appropriate sizes.
Lean meat Since protein digestion is completed later, consumption of lean meat in slimming diets
will increase calorie burning by 5% more. In addition, proteins increase the feeling of satiety more
than fat and carbohydrates. Skinless chicken, turkey, fish, beef can be boiled without frying or grilled
.
Light milk and dairy products
Studies show that calcium consumption of 1000-1300mg per day increases weight loss 2 times
. It is supported by researches
that calcium has a volume-reducing effect on fat cells. Prefer light yoghurt, milk and cheese.
Whole wheat flour and oats
Because of its high fiber content and low glycemic index, consuming products made with whole wheat flour instead of white flour products
will make you feel more full. Thus
your blood sugar will be more regulated and you will feel more full
Citrus and raspberry, blackberry
These fruits are especially rich in vitamin C and flavones. Flavones, on the other hand, accelerate metabolism and
fat burning. Especially strong fruits than vitamin C consumed before sports increase fat
burning by 30%.
Green tea
It is supported by research that the antioxidant named catechin, which is found in green tea the most, accelerates weight loss and especially
reduces fat in the abdominal region and accelerates metabolism.
Try to drink 2-3 cups of green tea a day with lemon if possible.
Legumes
Dry beans, chickpeas, green lentils, soybeans, broad beans, kidney beans are foods that contain vegetable protein and
are rich in iron. Compared to meat as protein, it has less fat and a lower effect on raising blood sugar
. Soy is also rich in an enzyme called choline, choline
accelerates fat removal from the liver.
Oily fish, nuts, almonds, flax seeds
Oily fish and oilseeds are rich in essential fatty acids that accelerate fat burning. 10-15 pieces of hazelnuts, almonds, walnuts consumed every
day, flaxseed that you can add to your salad, soup, meal or
yoghurt up to 1 tablespoon, and fish consumed at least 2 times a week are a healthy
accelerates weight loss together with the slimming program. It is also known that fish balances the level of leptin
, especially in women. Leptin is a hormone
that suppresses appetite and affects insulin secretion.
Cinnamon
It is now known that half a teaspoon of cinnamon consumed daily primarily balances sugar,
, as well as cinnamon reduces the conversion of the food you consume into fat. It may be a little difficult to consume cinnamon alone
, you can consume it more comfortably
by adding it to the milk or yogurt you need to consume daily.
Hot pepper
The element called capsaicin in hot pepper accelerates metabolism by 23%. It is also supported by researches
that those who take the same calories daily
but add hot pepper to their meals lose weight faster than those who do not.
Curry and mustard
Mustard and curry reduce fat storage and balance blood sugar. You can add it to your salads or
sandwiches instead of oil.
Ginger and garlic
Ginger and garlic act as vasodilators in the body, that is, they expand the vessels and increase body temperature
. Thus, it can speed up the metabolism by around 20%.
What should we do to accelerate weight loss?
Metabolism is the power that the body needs to meet its basic needs and that it spends in a day without doing anything
. We need power for our metabolism to work, and we need food for power
. If we want to accelerate weight loss, we should eat lower than our metabolic rate
. However, if our metabolic rate is low, it is useful to pay attention to a few points
to accelerate it.
Consume foods containing calcium and vitamin D
Consume foods containing calcium and vitamin D in at least 2 meals a day. The nutrient cluster where these 2 nutrients
are found together is milk and its derivatives. In addition to muscle and bone development, they also help to lose weight
. Studies show that individuals who consume 3 servings of milk and dairy products every day
gain less weight and lose weight more quickly than those who do not. It is stated that vitamin D
has an effect on maintaining weight.
Get plenty of fiber
Try to get at least 20 grams of fiber a day. While fibrous foods increase the feeling of fullness, they also support weight loss
. For example, eating 1 medium apple 3.3gr, eating 12 cherries 1.5gr, 1 medium
pear 5.1gr, 100gr. with spinach 2.2gr, 100gr. With chickpeas, we get 6.2 g of fiber
Take supplements from beneficial oils
Nuts, avocados, fish, walnuts, sunflower oil, corn oil, flaxseed omega-3 and omega-6
are powerful foods. Consuming a total of 4 servings per day is necessary for a healthy eating pattern
. It is now a known fact that fatty foods increase the feeling of fullness. Studies
show that individuals who consume foods stronger than omega-3 every day have less hunger
and accelerate weight loss compared to those who do not.
At least 2lt per day. consume water
Water consumption provides weight loss in three ways. First, water is necessary for the digestion of the food we eat
, those who do not have health problems and consume less than 2lt of water have less weight loss.
Secondly, water accelerates weight loss as it facilitates joint movements. Thirdly, it will affect the total weight as it provides the removal of excess
edema.
For systemic green tea
The antioxidant called catechin, which is the most abundant in green tea, accelerates weight loss
and reduces fat in the abdominal region, which is the biggest problem of women
. ) is supported by research to reduce it. It is also a known fact that green tea accelerates metabolism
. Do not forget to consume 2-3 cups of green tea a day. If you do not have blood pressure or
stomach problems, the lemon juice you add to it will increase the effect of catechin,
, thus speeding up weight loss.
Start your meal with a salad first
Starting the meal with a salad with very little added fat will increase your feeling of fullness and will cause you to eat less of the other
meals. Thus, it will also reduce the intake of extra calories.
Spice up your meals
The speed up metabolism of hot spices will affect your weight loss. Red pepper consumed as much as one dessert
spoon every day increases metabolism by 23%.
Dyt. Ayşegül ÖZTÜRK
