By Jeanette Kimszal, RDN, NLC
- Avocado have a good amount of filling fiber that will fuel and satisfy your hunger. They also improve liver function which leads to better digestion. Research shows that they regulate blood sugar levels which help stabilize your metabolism. Avocado is an easy food to incorporate into your daily meals. You can top off a salad, soup, or stir fry with this creamy and healthy fiber rich food. Or blend it into a pudding or ice cream for a sweet healthy treat that will jump start your metabolism.
- Leafy Green Vegetables improve your digestion due to the abundance of nutrients present. Along with being a high fiber veggie, the vitamin C in greens like kale and spinach has been shown to increase metabolism. This water-soluble vitamin is needed to help burn fat and according to a 2005 study in the Journal of Nutrition those with adequate vitamin C levels lost 30% more fat during a moderate exercise regimen. So add some greens to you day. Pop them in a smoothie, make a salad or bake them with some seasonings such as this Kale Chip recipe.
- Fatty Fish: Fear has been preventing people from consuming fat over the last couple years, however new research shows that we need fat in our diets to keep our metabolism going. Often what is slowing the metabolism is not getting enough fat in your diet. You want to make sure you consume a healthy fat at each meal, especially those essential omega 3 fatty acids found in fish like fresh water salmon, mackerel, sardines, and tuna. Add fish to your meals two to three times week for optimal intake.
- Hemp seeds: This triple threat food is filled with not just one but three essential nutrients. It has a high dose of fiber, protein, and fat. Protein is imperative for a well functioning metabolism. While you can get this from lean organic meats and some grass fed beef, you want to incorporate a large amount of plant proteins into your diet. This super food is a great addition to your diet to aid in your digestion. Not to mention three tablespoons of these tiny gems will give you 30 grams of protein! That is a lot for such a small portion. So add them to your salad, sprinkle them in your soup, and bake them into your favorite dish to pump up your metabolism.
- Fermented foods have a ton of benefits for your gut. The healthier your gut is the better your digestion. So adding these foods to your diet will in effect speed up your metabolism. Eating fermented foods will give you the same effect of probiotics which help improve gut health. These foods include sauerkraut, no sugar added kombucha, pickles, miso, tempeh (fermented soy), kimchi, natto, and a fermented pasture raised grass fed drinkable yogurt known as kefir. Be sure to get good quality products. Avoid any preservatives or chemical additives. Try kimchi on your tacos, sauerkraut as your veggie or a kefir smoothie for your breakfast meal.
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