Weight Loss: If you have done your research on weight loss, you must have come across the word ‘metabolism’. It is a biochemical process that converts foods and drinks into energy, thus, preventing the accumulation of calories and fat in the body. Most of us are aware of ways to fire up our metabolism to achieve weight loss. But have you given it a thought that you might be doing something wrong that could be slowing down your metabolism? Our diet plays an important role in propelling our metabolic system and some wrong foods can do just the opposite!
If you want to lose weight healthily, check if you are consuming the following foods more than often. These foods are said to slow down metabolism and it is time you cast them aside.
Here’re Some Foods That Can Lower Metabolism Rate:
All weight-loss diets recommend whole grains like wheat, oats and barley over refined grains and the reason is that refined grains are derived by breaking down whole grains and a large amount of fiber is lost. Fiber helps in the easy digestion of foods. A study published in the American Journal of Clinical Nutrition proved this with a study that compared the metabolism rate of two groups of people – one that consumed refined grains and the other that was on a diet of refined grains. It was observed that all the volunteers who ate whole grains lost close to an extra 100 calories per day due to a combination of increased resting metabolic rate and greater fecal losses. So, avoid refined grains in the form of:
- White Rice
- White Bread
High-Fructose Foods and Drinks
All soda-based beverages contain high-fructose corn syrup (HFCS). The metabolism of fructose differs from that of glucose. A study published by the American Journal of Clinical Nutrition concludes that fructose does not stimulate insulin secretion, which leads to increased energy intake and weight gain. You must avoid:
- Cold Drinks
- Packaged Juices
- Energy Drinks
- All fructose-enhanced foods like biscuits and candies
The American Journal of Clinical Nutrition states, “During frying, food is totally or partially immersed in oil that is heated above 180 degrees. In contact with hot frying oil, food loses water, absorbs oil, and exchanges lipids with the frying oil. Eating fried food in ad libitum conditions may result in the higher absolute intake of foods with high energy density and low satiety index. The relatively low satiety index of fats may be related to their low ability to stimulate insulin and leptin production.” Leptin is a hormone in the body that indicates when the stomach is full.
Refines oils like sunflower oils, mixed oil and soybean oil are high in Omega 6 fatty acids that may increase insulin resistance and leptin resistance. The American Journal of Clinical Nutrition states that oils rich in Omega 3 fats like olive oil, canola oil and flaxseed oil are more resistant to oxidation but less resistant to insulin and leptin.
The best way to boost metabolism is to first make dietary changes by discarding foods that slow it down and including foods that boost it. Here are some ways you can boost your metabolism to lose weight effectively.