Increasing and Boosting Basal Metabolic Rate
Note: This article provides advice on how you can increase your Basal Metabolic Rate (BMR) effectively. This information is particularly relevant during dieting, as burning a few extra healthy calories per day can make a significant difference without requiring excessive effort. Boosting your Metabolism requires some simple strategies.
Boosting Metabolism – Metabolism Acceleration
If you wish to calculate your Basal Metabolic Rate, please use the BMR Calculator. Increasing your Basal Metabolic Rate can be achieved in a healthy and straightforward manner. Here are some ideas to help you:
Spice It Up: Capsaicin and Other Hot Foods
The image featuring the spiciest spices was carefully selected for this page. The magic word here is “Capsaicin.” This substance is responsible for the spiciness in certain vegetables and spices, and it contributes to enhancing metabolism and raising body temperature. This effect lasts for several hours and can be induced by consuming hot spices such as chili peppers, curry, or cayenne pepper. Embrace the benefits of enhanced spicy flavors in small quantities, and your Basal Metabolic Rate can increase by up to 25%.
Another tip: Capsaicin is fat-soluble. If you occasionally consume overly spicy foods, you can neutralize this effect with olive oil or bread made from olive oil.
Burned Protein
Protein serves as a natural and healthy source of turbo energy, with 30% of its energy going toward digesting the same protein. This means you get back the calories you consume from protein in the form of burned calories. Carbohydrates require approximately 10% of their energy for conversion, whereas consuming protein is more advantageous. A combination of 20% carbohydrates and 50% fats, along with a daily nutrient intake of over 30%, can create the best conditions for boosting metabolism. Additionally, protein sustains a feeling of satiety for an extended period. With improved protein consumption, you can increase your basal metabolism by around 100-200 calories per day without much effort. Advocates of low-carb diets are familiar with the numerous benefits of protein and have successfully avoided weight gain issues.
Plenty of protein can be found primarily in:
- Meat, especially chicken
- Fish and seafood
- Legumes, fruits, vegetables, nuts
- Dairy products, particularly cottage cheese, yogurt, and cheese
- Eggs
Combine protein with high-quality fats containing Omega-3 fatty acids. The best sources include walnut oil and canola oil. Fish and nuts naturally contain Omega-3 fatty acids, making a handful of nuts a part of any healthy diet.
Omega-3 Turbo Fatty Acids
You probably already know from the media that Omega-3 fatty acids are crucial for many bodily functions, especially metabolism. Consuming Omega-3 fatty acids activates genes responsible for fat burning, thereby increasing the Basal Metabolic Rate by a few calories.
Plenty of Omega-3 fatty acids can be found primarily in:
- Fish and seafood
- Walnuts, rapeseed, flaxseed, soy
- Walnut oil, canola oil, flaxseed oil, soybean oil
Rapeseed oil has become more affordable and popular for kitchen use in recent years. Cold-pressed rapeseed oil is available in supermarkets for around 2 euros per bottle. It can also be used for high-temperature cooking without producing smoke. In addition, its taste is more similar to regular oil among those containing Omega-3 fatty acids. This way, you start incorporating more natural Omega-3 fatty acids into your diet.
Tip: Try mixing 250g of low-fat cottage cheese with salt, pepper, and 3 tablespoons of flaxseed oil. Combine this with 1-2 potatoes, and your body will switch to Turbo mode.
Hot and Cold Strategies
Your body constantly strives to maintain a healthy temperature. In hot conditions (such as resting at the beach, walking in the desert, or standing in the sun), your body reduces its temperature through sweating. Similarly, after taking a cold bath during summer, your body’s temperature decreases for a short period. In both cases, your body expends energy to reheat itself, which burns calories. Additionally, your basal metabolic rate increases without any other effort.
Tips:
- Cold baths, cold showers, sauna sessions
- Engaging in certain types of sports
- Temporarily reducing heating in your living space or trying to keep the room temperature around 18 degrees Celsius.
Please note that these strategies can help boost metabolism and increase calorie burning, but they should be combined with a balanced diet and regular physical activity for optimal results.