Some foods accelerate metabolism and also trigger fat burning. Losing weight can be really difficult for some
people, so it is possible to accelerate this by adding certain foods in appropriate amounts to their diet.
Lean meat is used in slimming diets since protein digestion is completed later. Consuming lean meat
will increase calorie burning by 5% more. In addition, proteins increase the feeling of fullness more than fats and carbohydrates. Skinless chicken, turkey, fish, and veal can be boiled or grilled rather than fried.
Light milk and dairy products
Research shows that 1000-1000 ml per day. Consuming 1300mg calcium increases weight loss by 2 times
. It is supported by research that calcium has a volume-reducing effect on fat cells. Choose light yoghurt, milk and cheese.
Whole wheat flour and oats
Instead of white flour products, as they contain high amounts of fiber and have a low glycemic index.
Consuming products made with whole wheat flour will make you feel fuller. Thus
Your blood sugar will be more regulated and you will feel fuller
Citrus and raspberries, blackberries
These fruits are especially rich in vitamin C and flavones. Flavones accelerate metabolism and fat burning. Fruits rich in vitamin C, especially consumed before exercise, increase fat burning by 30%.
Green tea
The antioxidant substance called catechin, which is mostly found in green tea, accelerates weight loss and Especially
It is supported by research that it reduces fat in the abdominal area and accelerates metabolism.
Try to drink 2-3 cups of green tea a day with lemon, if possible.
Legumes
Dried beans, chickpeas, green lentils, soybeans, broad beans, and kidney beans are foods that contain vegetable protein and are rich in iron. Compared to meat, the protein content is lower and the blood sugar raising effect is lower. Soy is also rich in an enzyme called choline, which accelerates the elimination of fat from the liver.
Oily fish, hazelnuts, almonds, flax. n seed
Oily fish and oilseeds are rich in essential fatty acids that accelerate fat burning. 10-15 hazelnuts, almonds, walnuts consumed every day, 1 tablespoon of flaxseed that you can add to your salad, soup, meal or yoghurt, and fish consumed at least twice a week are healthy. It accelerates weight loss along with a
weight loss program. It is also known that fish balances the leptin level, especially in women. Leptin is a hormone that suppresses appetite and affects insulin release
Cinnamon
It is now known that half a teaspoon of cinnamon consumed per day primarily balances sugar, and this
Cinnamon
p>
In addition, cinnamon reduces the conversion of the food you consume into fat. It may be a little difficult to consume cinnamon alone
, but you can consume it more easily
by adding it to milk or yoghurt, which you should consume daily.
Hot pepper
The substance called capsaicin found in hot pepper accelerates metabolism by 23%. It is also supported by research that people who consume the same daily calories but add hot pepper to their meals lose weight faster than those who do not.
Curry and mustard
Mustard and curry reduce the storage of fat 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
increases. Thus, it can accelerate the metabolism by around 20%.
What should we do to accelerate weight loss?
Metabolism is the body's basic needs to meet its basic needs without doing anything a day
is the energy it consumes. We need energy for our metabolism to work, and we need food for energy. If we want to accelerate weight loss, we should eat below our metabolic rate. But if our metabolic rate is low, it is useful to pay attention to a few points to speed it up.
Eat foods containing calcium and vitamin D.
Include calcium and D in at least 2 meals during the day. foods containing vitamin Consume sooner. The food group where these 2 nutritional elements are found together is milk and its derivatives. In addition to muscle and bone development, they also help lose weight. Research shows that people who consume 3 portions 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. Fibrous foods increase the feeling of fullness and also support weight loss. For example, by eating 1 medium-sized apple, you get 3.3gr, by eating 12 cherries, you get 1.5gr, by eating 1 medium-sized pear, you get 5.1gr, by eating 100gr. with spinach 2.2gr, 100gr. We get 6.2 g of fiber with chickpeas
Get support from beneficial oils
From hazelnuts, avocado, fish, walnuts, sunflower oil, corn oil, flaxseed omega-3 and omega-6
p>
They are rich in nutrients. Consuming a total of 4 portions a day is necessary for a healthy nutritional pattern
. It is now a known fact that fatty foods increase the feeling of fullness. Studies show that people who consume omega-3-rich foods every day have less hunger than those who do not consume them and that they accelerate weight loss.
At least 2lt per day. Consume water
Water consumption provides weight loss in three ways. Firstly, water is necessary for the digestion of the food we eat.
Those who do not have health problems and consume less than 2 liters of water lose less weight.
Secondly, water accelerates weight loss because it facilitates joint movements. Thirdly, it will affect the total weight as it helps to remove excess edema.
Drink green tea regularly
The antioxidant substance called catechin, which is mostly found in green tea, helps in weight loss
It is supported by research that it accelerates and reduces the fat in the abdominal area, which is the biggest problem especially for women.
It is also a known fact that green tea also accelerates metabolism.
Don't forget to consume 2-3 cups of green tea a day. If you do not have blood pressure or stomach problems, adding lemon juice to it will increase the effect of catechin,
and thus accelerate weight loss.
Start the meal with a salad
Starting the meal with a salad with very little added fat will increase your feeling of fullness and cause you to eat less of other foods. Thus, it will reduce extra calorie intake.
Spice up your meals
The acceleration of metabolism by hot spices will affect your weight loss. Consuming a teaspoon of red pepper every day increases metabolism by 23%.
Dyt. Ayşegül ÖZTÜRK
Read: 0
