Protein-Rich Foods That Instantly Boost Your Metabolism

Can what you eat help you lose weight and burn fat faster? Yes, diet makes a huge difference and specific foods have qualities that can make the process much more effective. Losing weight comes down to burning more than you consume, but your body will react very differently to five fritters and five salmon fillets. “Metabolism is the process the body uses to convert food into the energy it needs to survive and function,” explains UnityPoint Health. “Metabolism often slows down due to factors beyond our control, including aging and genetics. However, there are some healthy changes you can make, like eating right and exercising, to help boost your metabolism. The healthier your body is, the better your metabolism can function. Here is a food that will help you boost your metabolism, burn fat and get in shape.

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Protein is your best friend

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Experts are united on the importance of a specific nutrient found in foods for boosting metabolism: protein. “Protein is a key nutrient that can significantly boost metabolism,” explains Nuvance Health. “When you eat protein, your body works harder to break it down and digest it than fats and carbohydrates. This process, known as the thermic effect of food, can increase your metabolic rate and help you burn more calories.

Foods rich in protein

Foods rich in protein Shutterstock

Protein from whole foods is the optimal way to get this nutrient. “Try to eat a variety of protein-rich foods to ensure you meet your daily protein needs and get the vitamins, minerals and other nutrients needed for optimal health,” says Harvard Health. “Proteins from animal sources, such as meat, eggs and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest quality sources of protein.

Thermal effect of proteins

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The high thermic effect of protein is just one reason why it is important for weight loss. “When you eat, your body burns calories by breaking down food, absorbing nutrients, and turning food into energy for your body. This is called the thermal effect of food (TEF),” explains the Cleveland Clinic. “Your body burns more calories digesting protein than carbohydrates, so protein has a higher TEF. By simply eating protein, you are already burning more calories. That’s good news if you’re trying to burn an extra 500 calories each day in order to lose weight.

Protein supplements

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Although it’s best to get protein from whole food sources, sometimes it can be convenient to take a supplement. “For example, if you plan to exercise after work and before dinner and you haven’t eaten since lunch, a protein bar or powder could be an easy way to fuel your workout before being able to eat a full meal.” Annalize PrattDRtells the Cleveland Clinic. “Or if you struggle to eat breakfast in the morning, these foods might be good options for an occasional quick meal on the go.”

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Eat protein with every meal

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“Your body metabolizes protein much better when it consumes 15 to 30 grams at a time,” says Donna Matt, a registered dietitian and certified diabetes care and education specialist. UnityPoint Health. “Studies show that higher protein intake, such as more than 40 grams in a single sitting, is not more beneficial. Most of us tend to eat all of our protein in one meal, but try 20 grams at breakfast, then split the rest between lunch and dinner.

How much protein do I need?

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The amount of protein you need depends on your goals. “If you want to lose weight, aim for a daily protein intake of between 1.6 and 2.2 grams of protein per kilogram of body weight (0.73 and 1 gram per pound),” says the exercise physiologist . Brad Dieter via NASM. “Athletes and heavy exercisers should consume 2.2 to 3.4 grams of protein per kilogram (1 to 1.5 grams per pound) if they are aiming to lose weight. My practical recommendation to people is that if you have a BMI over 30 or a body fat percentage over 25-30%, it makes more sense to base your protein recommendations on your goal weight.

Protein is your best friend

Foods rich in protein

Thermal effect of proteins

Protein supplements

Eat protein with every meal

How much protein do I need?

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