Key Highlights:
- Importance of metabolism for overall health.
- How certain foods may boost metabolism?
- Factors that affect metabolism are age, muscle mass, and hormonal changes.
- Foods that may help improve metabolism include protein-rich foods, mineral-rich foods, spicy foods, and more.
- Incorporating metabolism-boosting foods into your diet through balanced meals, proper timing, and healthy food preparation methods.
- Additional tips to boost metabolism are physical activity, sleep, and stress management.
- Frequently asked questions about boosting metabolism.
Introduction
The human body is a complex, interconnected system that relies on a delicate balance of biochemical processes to maintain overall health. One crucial factor for maintaining this balance is metabolism. Metabolism is responsible for converting the nutrients from the foods we consume into energy, which is used by our body for numerous functions, including growth, and repair.
In this article, we will explore the importance of metabolism for overall health and how certain foods may help boost our metabolic rate. We will delve into factors that affect metabolism and discuss various foods that have been scientifically proven to have a positive impact on metabolic function. We will also provide helpful tips and guidelines for incorporating these metabolism-boosting foods into your daily diet, as well as other lifestyle habits that may help enhance your metabolism.
Understanding Metabolism
What is metabolism?
Metabolism is a bodily process in all living things by which the food that is eaten is converted into energy. This energy powers everything we do from moving to thinking to breathing. Metabolism comprises of a series of the chemical reactions occurring in our bodies. These reactions are responsible for generation of energy in the body that helps us stay alive. Different parts that make up our metabolism have been described below.
- Basal metabolic rate (BMR)
This is the number of calories our body needs to keep us functioning and alive while at rest. It’s the main part of our daily energy use. It changes based on our age, gender, and body makeup.
- Thermic effect of food (TEF)
This is the energy we need to digest our food. Different foods need different amounts of energy. Protein has the highest TEF and fat has the lowest. On average, TEF makes up about 10% of our daily energy use.
- Activity energy expenditure (AEE)
This is all the energy we use when we move or exercise. This includes not just planned exercise, but everything we do, like housework and moving around.
Factors that affect metabolism
1. Age
As we get older, we tend to burn fewer calories. This is because we lose muscle and gain body fat. It starts around age 30 and goes on all our lives.
2. Muscle mass
Muscle burns more calories than fat, even when we’re not moving. So, the more muscle we have, the more calories we burn.
3. Hormonal changes
Changes in hormones can slow down our metabolism. This can make us gain weight or make it hard to lose weight.
4. Lifestyle habits
Not moving much, eating poorly, and not getting enough sleep can slow down our metabolism. That can make it hard to keep a healthy weight.
Foods That May Help Boost Your Metabolism
1. Protein-rich foods
Our bodies need more energy to digest protein than other nutrients. This makes protein a great metabolism booster. Below we have described a list of some protein-rich foods to add to our diets.
2. Eggs
Eggs are full of high-quality protein. One large egg has about 6 grams of protein. Having eggs often as part of a balanced diet may help speed up your metabolism.
3. Lean meats
Lean meats like chicken breast, turkey, and lean beef cuts are great sources of protein. These may help speed up your metabolism and aid with weight loss or keeping weight stable.
4. Dairy products
Dairy products like Greek yogurt, cottage cheese, and low-fat milk have a lot of protein and may help speed up your metabolism.
5. Legumes
Legumes like lentils, chickpeas, and black beans are an excellent source of protein from plants. Adding them to your diet may help speed up your metabolism and aid with weight loss or managing weight.
6. Mineral-rich foods
Minerals like magnesium, calcium, zinc, and iron, play a big role in our metabolism. Eating enough of these minerals from food may help keep our metabolism in good shape.
Magnesium helps us make energy and has roles in nearly 300 other reactions in our body. Good sources of magnesium in our diets are whole grains, green leafy vegetables, nuts, and seeds.
Calcium is vital for our bones and plays a part in our metabolism. Dairy products have a lot of calcium, but you can also find it in non-dairy foods like almonds, broccoli, and kale.
Zinc is needed for our immune system and for a healthy metabolism. Foods that are rich in zinc include oysters, red meats, chicken, beans, nuts, and whole grains.
Iron carries oxygen all around our body and plays a key role in our energy metabolism. We can get iron from foods like lean meats, seafood, legumes, spinach, and cereals that have added iron.
7. Spicy foods
Spicy foods might help speed up your metabolism. This is due to the heat effects of capsaicin, a compound found in chili peppers.
Chili peppers have capsaicin, which might give a small boost to our metabolism. Adding chili peppers to your meals could help with weight management.
8. Turmeric
Curcumin, the active compound in turmeric, might help speed up your metabolism. You can add turmeric to your meals or take turmeric supplements to try to increase your metabolic rate.
9. Ginger
Ginger may also slightly speed up your metabolism and improve digestion. You can add ginger to your recipes or take ginger supplements.
10. Beverages and metabolism
Some drinks, like green tea, oolong tea, and coffee, contain active compounds that might help speed up metabolism.
Green tea has catechins. These are compounds that might help speed up metabolism and burn more fat. Drinking green tea or taking green tea extract may provide a small metabolism boost.
Like green tea, oolong tea has catechins that may speed up metabolism and burn more fat. Drinking oolong tea regularly may give a small metabolism boost.
Caffeine in coffee may also speed up your metabolism and increase your energy use.
11. Snacks
Healthy snacks may also aid in boosting your metabolism and keep hunger at bay between meals.
12. Nuts and seeds
Nuts and seeds like almonds, walnuts, and flaxseeds are high in healthy fats and protein. They make you feel full and support a faster metabolism.
Almonds are high in protein, healthy fats, and fiber. Snacking on almonds may provide a small metabolism boost and control hunger.
Brazil nuts are rich in selenium. This mineral is needed for a healthy metabolism and immune system. But keep an eye on how much you eat. Eating too many Brazil nuts can result in too much selenium, which can be toxic.
13. Energy-boosting foods
Taking in energy-boosting foods may help speed up your metabolic rate and improve overall health.
- Dark leafy green vegetables
Dark leafy green vegetables like spinach and kale are high in iron and other essential nutrients. These may have a positive impact on metabolism.
Choosing whole grains instead of refined grains may give a moderate boost to our metabolism. This is likely due to their higher fiber and nutrient content.
Medium-chain triglyceride (MCT) oil is a unique fat that may moderately boost metabolic rate and give quick energy. Adding MCT oil to smoothies or taking it as a supplement may provide a small metabolism boost. Always run it by your doctor before adding any to your diet.
Hydration and metabolism
- Importance of water for metabolism
Staying hydrated is vital for a healthy metabolism. Water helps with digestion, absorption, and movement of nutrients. Additionally, drinking water may provide a temporary boost in metabolism, especially if consumed before meals.
- How much water to drink daily?
A good rule of thumb is to drink at least eight 8-ounce glasses of water every day (about 2 liters). However, the actual amount you need can vary based on factors like age, how active you are, and the climate.
Also Read: Cinnamon Water: Unpacking Its Research-Backed Health Benefits
Incorporating Metabolism-Boosting Foods into Your Diet
To include metabolism-boosting foods in your diet, aim for balanced meals. These should have lean proteins, healthy fats, and complex carbohydrates. This way, you’re giving your body the nutrients it needs for optimal metabolism and overall health.
Another key part of including metabolism-boosting foods in your diet is mindful eating.
- Healthy food preparation methods
How you cook your meals can also change how they affect your metabolism. Choose ways to cook that use little added oil or fats, like steaming, grilling, poaching, and roasting. This way, you’ll keep the nutritional value of the foods and avoid adding needless calories.
Always remember to discuss with your healthcare provider before incorporating any new food item to your diet if you have any medical conditions.
Other Tips to Boost Metabolism
1. Physical activity
Regular physical activity may aid in speeding up your metabolism. This is especially true for high-intensity interval training (HIIT) and strength training.
2. Aerobic exercise
Aerobic exercise like walking, running, and swimming may help increase your heartbeat and burn calories. This contributes to overall metabolic health.
3. High-intensity interval training (HIIT)
HIIT workouts have short bursts of intense exercise followed by lower intensity or rest periods. These workouts burn a lot of calories and may also increase your metabolism.
4. Strength training
Strength training exercises are vital for maintaining muscle and losing fat. More muscle means a faster metabolism. This makes it easier to keep a healthy weight.
5. Sleep and stress management
- Importance of quality sleep
Getting good sleep is important to keep a healthy metabolism. Not enough sleep can change hormone balances and lead to weight gain or difficulty losing weight.
- Stress-reduction techniques
Managing stress is a big part of keeping a healthy metabolism. Too much stress may lead to unhealthy eating habits, poor sleep, and a lack of motivation to move.
6. Avoiding metabolism-slowing habits
Not moving can lower your metabolism and muscle amount. This can make it hard to keep a healthy weight or lose extra weight.
- Consuming high-sugar and processed foods
High-sugar and processed foods can cause blood sugar imbalances and weight gain. Both of these can slow down your metabolism. It’s better to choose whole, nutrient-rich foods.
Also Read: Magnesium Rich Foods: Your Ultimate Guide to Essential Nutrition
Conclusion
The role of metabolism in our overall health and weight management is of paramount importance. By incorporating the right foods and adopting healthy lifestyle habits, we may be able to optimize our metabolic function and support our overall well-being.
It’s essential to remember that metabolism is a complex process influenced by many factors, and no single food or habit can guarantee significant changes. Yet, integrating a balanced diet rich in metabolism-boosting foods, consistently engaging in physical activity, and managing stress and sleep are all viable strategies that may support better metabolism function.
Frequently Asked Questions (FAQs)
What are the 5 metabolic superfoods? The five metabolic superfoods include protein-rich foods (lean meats, dairy products, and legumes), mineral-rich foods (spinach and almonds), spicy foods (chili peppers and turmeric), green and oolong tea, and nuts (almonds and Brazil nuts).
How can I boost my metabolism fast or reset my metabolism? To boost your metabolism quickly or reset it, focus on a balanced diet with plenty of protein and nutrient-dense whole foods. Engage in regular physical activity like HIIT and strength training exercises, prioritize quality sleep, and manage your stress levels.
Which foods have the highest effect on metabolism? Protein-rich foods, such as lean meats, poultry, fish, dairy products, legumes, and nuts, generally have the highest effect on metabolism due to their high thermic effect.
How do you maintain a healthy metabolism as you age? To maintain a healthy metabolism as you age, focus on a nutrient-rich diet, engage in regular physical activity including strength training to maintain muscle mass, prioritize quality sleep, and manage stress levels.
Can certain medical conditions affect metabolism? Yes, certain medical conditions can affect metabolism. For example, hypothyroidism and Cushing’s syndrome are two conditions that can slow down metabolic processes, leading to weight gain and difficulties losing weight. It’s important to consult with your healthcare provider to address any underlying medical conditions affecting your metabolism.
References:
- National Center for Biotechnology Information (NCBI). Physiology, Metabolism [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546690
- National Center for Biotechnology Information (NCBI). Best Fitting Prediction Equations for Basal Metabolic Rate: Informing Obesity
Interventions in Diverse Populations – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278349
- PubMed. The Thermic Effect of Food: A Review [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/31021710
- National Center for Biotechnology Information (NCBI). Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873760
- National Center for Biotechnology Information (NCBI). The thermic effect of food is reduced in older adults – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4366678
- PubMed. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/20613890
- PubMed. A high-protein total diet replacement increases energy expenditure and leads to negative fat balance in healthy, normal-weight adults [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33247306
- PubMed. Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/19176726
- PubMed. Effects of Caffeine on Brown Adipose Tissue Thermogenesis and Metabolic Homeostasis: A Review [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33613184
- PubMed. The effect of caffeine on energy balance [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/27824614
- National Center for Biotechnology Information (NCBI). Effect of Acute and Chronic Dietary Supplementation with Green Tea Catechins on Resting Metabolic Rate, Energy Expenditure and Respiratory Quotient: A Systematic Review – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7922336
- PubMed. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/27883924
- National Center for Biotechnology Information (NCBI). A Review of the Role of Green Tea (Camellia sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412948
- National Center for Biotechnology Information (NCBI). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088424
- PubMed. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/22538118
- PubMed. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/25293431
- PubMed. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/32397898
- National Center for Biotechnology Information (NCBI). A high-protein diet for reducing body fat: mechanisms and possible caveats – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944
- National Center for Biotechnology Information (NCBI). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343
- National Center for Biotechnology Information (NCBI). Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26791555
- National Center for Biotechnology Information (NCBI). Selenium, Iodine and Iron–Essential Trace Elements for Thyroid Hormone Synthesis and Metabolism – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967593
- National Center for Biotechnology Information (NCBI). Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284
- National Center for Biotechnology Information (NCBI). Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24246368
- National Center for Biotechnology Information (NCBI). Capsaicin for Weight Control: “Exercise in a Pill” (or Just Another Fad)? – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316879
- National Center for Biotechnology Information (NCBI). Mechanisms of action of coffee bioactive components on lipid metabolism – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6811484
- National Center for Biotechnology Information (NCBI). The metabolic and performance effects of caffeine compared to coffee during endurance exercise [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23573201
- National Center for Biotechnology Information (NCBI). Subacute Ingestion of Caffeine and Oolong Tea Increases Fat Oxidation without Affecting Energy Expenditure and Sleep Architecture: A Randomized, Placebo-Controlled, Double-Blinded Cross-Over Trial – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760339
- PubMed. Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/29345213
- National Center for Biotechnology Information (NCBI). Thermogenic ingredients and body weight regulation [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20142827
- National Center for Biotechnology Information (NCBI). Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100130
- National Center for Biotechnology Information (NCBI). The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8007165
- PubMed. Effects of Red Pepper, Ginger, and Turmeric on Energy Metabolism: Review of Current Knowledge [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33789250
- National Center for Biotechnology Information (NCBI). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800
- PubMed. Prolonged Treatment with Grains of Paradise (Aframomum melegueta) Extract Recruits Adaptive Thermogenesis and Reduces Body Fat in Humans with Low Brown Fat Activity [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33952741
- National Center for Biotechnology Information (NCBI). Effects of Cacao By-Products and a Modest Weight Loss Intervention on the Concentration of Serum Triglycerides in Overweight Subjects: Proof of Concept – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7370978
- PubMed. Does cocoa/dark chocolate supplementation have favorable effect on body weight, body mass index and waist circumference? A systematic review, meta-analysis and dose-response of randomized clinical trials [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/29553824
- National Center for Biotechnology Information (NCBI). Impact of Roasting on the Flavan-3-ol Composition, Sensory-Related Chemistry, and In Vitro Pancreatic Lipase Inhibitory Activity of Cocoa Beans – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868974
- PubMed. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/25636220
- National Center for Biotechnology Information (NCBI). The Energy Content and Composition of Meals Consumed after an Overnight Fast and Their Effects on Diet Induced Thermogenesis: A Systematic Review, Meta-Analyses and Meta-Regressions – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133058
- National Center for Biotechnology Information (NCBI). Applications of Medium-Chain Triglycerides in Foods – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9203050
- National Center for Biotechnology Information (NCBI). Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630
- National Center for Biotechnology Information (NCBI). Thyroid Hormone Regulation of Metabolism – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4044302
- National Center for Biotechnology Information (NCBI). Fucoxanthin Attenuates Free Fatty Acid-Induced Nonalcoholic Fatty Liver Disease by Regulating Lipid Metabolism/Oxidative Stress/Inflammation via the AMPK/Nrf2/TLR4 Signaling Pathway – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9027317
- PubMed. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/28401638
- PubMed. [Basal metabolic rate as an integral indicator of metabolism intensity] [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/30695621
- PubMed. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33242381
- National Center for Biotechnology Information (NCBI). Metabolic Effects of Breaking Prolonged Sitting With Standing or Light Walking in Older South Asians and White Europeans: A Randomized Acute Study – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6909896
- National Center for Biotechnology Information (NCBI). A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099746
- PubMed. The effect of Capsaicinoids or Capsinoids in red pepper on thermogenesis in healthy adults: A systematic review and meta-analysis [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/33063385
- National Center for Biotechnology Information (NCBI). Sleep deprivation and obesity in adults: a brief narrative review – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958
- PubMed. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/36404495
- ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Feb 20]. Available from: https://www.sciencedirect.com/science/article/pii/S0271531720304449
- National Center for Biotechnology Information (NCBI). Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760526
- American Heart Association. <img src=”https://www.heart.org/-/media/Direct-Response-Images/FY24-February/fy24_feb_p1_p3_lightbox.jpg?h=507&w=900&sc_lang=en&hash=6A026A7FD993D3A8AACE898435E70165″>American Heart Association Recommendations for Physical Activity in Adults and Kids [Internet]. [cited 2024 Feb 20]. Available from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Feb 20]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0531556519308642
- PubMed. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/28871849
- National Center for Biotechnology Information (NCBI). Flax and flaxseed oil: an ancient medicine & modern functional food – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533
- National Center for Biotechnology Information (NCBI). Polyphenol-Rich Lentils and Their Health Promoting Effects – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359
- National Center for Biotechnology Information (NCBI). Beneficial effects of legumes on parameters of the metabolic syndrome: a systematic review of trials in animal models [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27221057
- National Center for Biotechnology Information (NCBI). Review: Capsaicin may have important potential for promoting vascular and metabolic health – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151
- National Center for Biotechnology Information (NCBI). Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22634197
- National Center for Biotechnology Information (NCBI). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29393665
- National Center for Biotechnology Information (NCBI). The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093
- National Center for Biotechnology Information (NCBI). The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530
- National Center for Biotechnology Information (NCBI). A diet rich in high-glucoraphanin broccoli interacts with genotype to reduce discordance in plasma metabolite profiles by modulating mitochondrial function – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3743733
- National Center for Biotechnology Information (NCBI). Sleep and metabolic function – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289068
- Centers for Disease Control and Prevention (CDC). How Much Sleep Do I Need? [Internet]. [cited 2024 Feb 20]. Available from: https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
- National Center for Biotechnology Information (NCBI). Effects of Ginger and Its Constituents on Airway Smooth Muscle Relaxation and Calcium Regulation – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604064
- ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Feb 20]. Available from: https://www.sciencedirect.com/science/article/pii/S0882401015302060?via%3Dihub
- National Center for Biotechnology Information (NCBI). Substituting whole grains for refined grains in a 6-wk randomized trial
favorably affects energy-balance metrics in healthy men and postmenopausal
women – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320410
- National Center for Biotechnology Information (NCBI). Egg breakfast enhances weight loss – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181
- New England Journal of Medicine (NEJM). www.nejm.org [Internet]. [cited 2024 Feb 20]. Available from: http://www.nejm.org/doi/full/10.1056/NEJMoa1014296#t=article
- National Center for Biotechnology Information (NCBI). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity – PMC [Internet]. [cited 2024 Feb 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/?report=classic
- ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Feb 20]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0882401015302060?via%3Dihub
- PubMed. Changes in diet and lifestyle and long-term weight gain in women and men [Internet]. [cited 2024 Feb 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/21696306
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Medically reviewed by Dr. Shubham Pandey 
Last updated: Apr 22, 2024
Comments