To get your metabolism going, you should drink plenty of water. This stimulates the metabolism and also helps with weight loss. Water supports digestion and increases the basal metabolic rate.
The German Nutrition Society (DGE) recommends consuming 2.5 liters of drinks. Those who drink water instead of sugary drinks automatically absorb fewer calories and maintain or achieve a healthy weight more quickly.
If you drink water about half an hour before eating, you also eat less because you feel fuller.
In addition, the supply of proteins boosts metabolism. According to studies, coconut oil stimulates metabolism. But why is coconut oil so crucial for metabolism?
Coconut oil contains more medium-chain fatty acids than most oils. These fatty acids can stimulate the metabolism more strongly than long-chain fats (for example, in butter).
In general, sufficient exercise and sufficient sleep are considered a “must” for good metabolism.
How can I improve my metabolism through proper nutrition?
Hormones and enzymes are essential for the metabolic process, which is controlled by the hormonal and nervous systems. The liver is considered to be the most important metabolic organ.
Sometimes the metabolism is not working correctly – an underactive thyroid could be the reason. In this case, it is advisable to take a metabolism cure.
Eating can stimulate your metabolism for a few hours. The body needs the most energy for proteins.
Carbohydrates have a low nutrient density and stimulate metabolism (= metabolism in technical terms); on the other hand, by only five to ten percent, fat only by zero to three percent.
If you want to lose weight, we recommend that you consume enough protein during this phase. They satiate and counteract the breakdown of muscle mass.
Build muscle mass through proper diet and enough protein
Lose weight with spicy food
Incidentally, spicy food stimulates the metabolism immensely. These include spicy foods such as:
Chili peppers – they are considered natural fat burners. The metabolism gets going through the heat or heat stimulus in the body. Whole grain products and nuts, berries, and hot spices (pepper) are particularly suitable.
Which foods make it easier to lose weight? Hot spices, such as ginger and chili, help to stimulate the metabolism and are therefore well suited as foods to make it easier to lose weight.
A few examples that you can take to heart with a clear conscience – they are pretty natural and offer practical support:
chili
Green tea
Lemons
spinach
Almonds
cinnamon
coffee
Chia seedsBut be careful: a change in diet alone is not enough.
Eating spicy and being rich in protein stimulates metabolism.
Eating can boost your metabolism for a few hours. This effect is called TEF, Thermic Effect of Food, and describes the additional energy that the body has to use to digest and process the nutrients in a meal.
The body needs the most energy for proteins so that you can boost your metabolism by 15 to 30 percent. Carbohydrates have a low nutrient density and only stimulate the metabolism by five to ten percent, fat only by zero to three percent (4).
Editor’s tip: Whey protein can be a good source of protein for after training or for the whole day:
for whey protein
Proteins are generally recommended during a weight loss phase, as they satiate, counteract muscle mass breakdown, and prevent the yo-yo effect.
Cookbook
Protein-rich satiety
To the cookbook
If you add extra spice to your food, it’s even better for your metabolism: spicy foods such as chili peppers contain capsaicin and are natural fat burners. This alkaloid causes heat or heat in the body and can stimulate metabolism (5).
To achieve this positive effect, however, a dose is necessary that not all people can tolerate. In a study, a fair amount of hot pepper was added to each dish, thereby burning ten kilocalories more per meal. However, until half a kilo of weight is lost, you have to wait about 6.5 years (6).
So hot spices are not particularly effective on their own, but in combination with other foods, they can show their effects and stimulate the metabolism. In addition, the amino acid tyrosine is said to be good for metabolism as it contributes to performance.
Notice!
The body needs more energy to process proteins than they supply themselves – proteins also keep you full for a long time and prevent muscle mass from being broken down.
Stimulate metabolism with coconut oil
Coconut oil contains more medium chain more fatty acids than most oils. Medium-chain fatty acids can stimulate the metabolism more than long-chain fats (e.g., in butter). According to a study, the basal metabolic rate increases by twelve percent, while long-chain fats could only stimulate it by four percent.
So, according to these studies, it can be beneficial to use coconut oil more often (7).
However, coconut oil should only be consumed in moderation, as the ratio of fatty acids is unfavorable: the proportion of saturated fatty acids is 90 percent. These can increase lipid metabolism disorders, cardiovascular disease, and even breast cancer (8).
Notice!
According to some studies, coconut oil can stimulate metabolism. However, since it is high in saturated fat, it should only be consumed in moderation.
Exercise boosts your metabolism
Exercise can increase the basal metabolic rate. With increasing muscles, the basal metabolic rate and energy consumption also increases. Since fat mass and muscle mass are lost when losing weight, it is more important to compensate for this through exercise. The DGE recommends about 30 to 60 minutes of exercise per day.
Do not only endurance sports but also strength training because lean muscle mass is crucial for losing weight.
Some studies have shown that strength training is one of the most effective types of exercise for building muscle and optimizing metabolism. The best results are achieved when endurance and strength training are combined (9).
Studies have shown that a HIIT (high-intensity interval training) workout is perfect for the metabolism, as the afterburn effect is strongest compared to other sports.
This means that even after exercise, the metabolism remains elevated. In addition, the HIIT training, in which you alternate between training at the highest intensity and short, relaxing intervals, promotes fat burning and thus also the tumbling of the kilos (10).
