Protein rich foods including meat, dairy, nuts and legumes make your body work harder to digest them. Your body literally has to use more energy to break down these foods in your system. In food science, we can this the thermic effect of food (TEF).
TEF relates to the number of kilo joules used by your body to digest, absorb and process the nutrients in these foods. Eating protein rich foods can increase your metabolic rate by as much as 30 percent compared to two percent for fats. So, by eating more protein, you are burning more calories.
The TEF value also affect the “transit time” of food, higher TEF value means longer filling effect, which can help you to reduce snacking between meals.
Coffee and Tea
Coffee and tea both contain caffeine. Caffeine is a stimulant that is known to increase the release of fats and boost the resting metabolic rate.
Both beverages also help to manage your blood sugar level and when it comes to weight management, balanced blood sugar level can reduce sugar craving. Drinking coffee or tea after a meal may also help to increase the “transit time of food” in the stomach which also increases metabolic rate.
Chili and ginger
Chili, ginger and other hot spices such as cayenne pepper, hot mustard and wasabi are known for their thermogenic effect. When added to foods, they may increase the metabolism by as much as eight percent for hours after eating the meal. Not everyone can tolerate spicy foods however for those who can, metabolism boosting spices are an easy way to burn more fat.
Apples contain soluble fibre which helps keep you full, lowers cholesterol, and slows the absorption of glucose into the bloodstream. Soluble fibre also has anti-inflammatory effects that may aid in the recovery from diabetes-related infections.
Apples are also rich in quercetin, rutin and chlorogenic acid which help to manage blood sugar level, decrease insulin levels, increase fat burning enzymes, reduce fat storage and suppress the appetite. Overall, it speeds up your metabolism, helping you to lose weight.
Seaweed contains iodine which plays a key role in regulating our metabolism. Our bodies can't make iodine, so we need to get it from our diet. Seaweed is an ideal source. The thyroid uses iodine to manufacture hormones that run our metabolism. If we don't eat enough iodine, the body develops a condition called hypothyroidism which causes fatigue, lethargy and weight gain. Research has shown that increasing consumption of seaweed increases the metabolism and reduces fat in the body.
Legumes and pulses
Legumes and pulses are relatively high in protein which means that the body has to work harder to digest them, remember TEF! As a result, they are digested more slowly by the body which increases the feeling of satiety. The feeling of satiety happens when the body sends signals as it starts to process food or drink that it is starting to feel full. This tends to dampen the appetite reducing the desire for the further consumption of food. Legumes and pulses are considered an important addition to any weight loss diet.
Food supplements are an ideal addition to any diet, but especially when they may help to support weight loss. Activated phenolics are extracted from apples and are easily absorbed by the body. They are a bionic form of antioxidants that move through the body helping to improve the overall health and function of the body's cells - supporting increased energy and alertness, improved wellness, enhanced muscle and tissue repair, and a number of other benefits. Glucomannan is a type of fibre found in the roots of an elephant yam. It absorbs water and becomes gel-like and sits in your stomach creating a feeling of being full - which suppresses the appetite.