As many of you know by now, you can give your metabolism a boost by carefully choosing what you eat for breakfast. Even if you know this fact, you still might not be sure of which foods to eat to boost metabolism in the morning.
Essentially, this is all possible by consuming certain metabolism-boosting drinks and foods that will help your body burn more calories, and also rev up your slow metabolism.
Correctly choosing the foods you eat in the morning can help you both obtain the fuel you need for the day, and get energized and balanced.
The metabolism boosting foods listed below will surely help your weight loss quest!
Metabolism is a term that describes all chemical reactions that are involved in the maintenance of the living state of cells and organism. It can be divided into two main terms:
- Anabolism- the synthesis of all compounds that are needed by the cells
- Catabolism- the breakdown of molecules in order to obtain energy
Nutrition is key to metabolism because your metabolism relies on nutrients that are broken down to produce energy, and this energy is needed by the body to synthesize nucleic acids (DNA, RNA), and new proteins.
When it comes to losing weight and becoming healthier, an increase in the rate of your metabolism plays a big role. A faster metabolism will help you with digestion, and also burns off fat even when you are sleeping.
On the other hand, a slow metabolism can hinder your weight loss efforts, and leave you frustrated despite your efforts.
Increasing the rate of your metabolism by eating proper metabolism boosting foods makes losing weight easier, it is as simple as that!
What is Your Metabolic Rate?
Before you read further, it would be smart to determine your own Metabolic rate; so you have a better understanding of your own caloric needs per day!
You can easily obtain your metabolism rate with the help of a BMR calculator, which will determine the amount of calories you burn in a day based on your sex, age, weight, height and your current level of activity.
When choosing your activity level, you can use the following criteria:
- Sedentary- Little to no exercise per day
- Lightly active- Light exercise/sports 1-3 days/week
- Moderately active- Moderate exercise or sports 3-5 days/week
- Very active- Engaging in strenuous exercises/sports 6-7 days a week
When you subtract the amount of calories burned through exercise from your total calories for the day, the difference will be what your body requires in the form of nutrition to support the fundamental physiological process.
It is important to know that the chemical reactions of metabolism are organized into metabolic pathways. These allow the basic chemicals from nutrition to be converted into another chemical, through several steps by a sequence of enzymes.
Enzymes are also important to metabolism, because they permit organisms to drive desirable reactions that need energy.
These reactions are combined with those that release energy. The enzyme itself acts as a catalyst, and allows a speedy and efficient process of the reaction.
Enzymes allow for the regulation of the metabolic pathways in response to the changes in the cell’s environment, or the signals from other cells.
Keys to a Metabolism Boosting Breakfast
You don’t need to follow any special diet programs if you just pay heed to these simple but highly effective breakfast rules. Read on to learn what they are:
1.) Eat as Soon as Possible
Make sure you have your breakfast within an hour of waking up. Doing so jump-starts your metabolism, and helps you avoid feeling starved later in the day – something that usually leads to poor dietary choices during lunch and dinner.
Eating as early as possible also enables you to take full advantage of your body’s fat-burning potential.
Other benefits of eating early include a better circadian rhythm and improved muscle development.
However, these rules are a mute-point if you are doing any type of Intermittent Fasting.
Read Also: Intermittent Fasting and Carb Backloading
2.) Embrace Protein and Avoid Sugar
A breakfast high in protein is a sure-shot way to ward off any hunger pangs that can derail your weight-loss plans.
This is because protein increases your satiety.
Moreover, high-protein foods are digested slower than most other food options, thus making you feel both energized and full for a longer part of the day. Eggs, nuts, grains, and protein-rich smoothies are all great breakfast options.
Also, do your best to avoid foods that have high sugar-levels, as they only serve to pile on the calories, while not really contributing much to your energy levels.
Recommended Read – The Drawbacks of Eating Too Much Protein
3.) Fiber is Your Friend
Make sure that your breakfast includes at least 8 grams of fiber.
High-fiber foods give you that feeling of satiety that helps you avoid high-calorie foods throughout the day. This is because they are rich in nutrients that get digested very slowly.
High-fiber smoothies or oats are great breakfast options.
4.) Keep Count of Your Calories
This is of course not exclusively a breakfast rule, but something you should be mindful of with every meal.
Try to restrict your breakfast calorie count to between 300-400 calories. Fresh fruits and vegetables, whole-wheat toast, eggs, oatmeal etc. are great options if you want to keep your calorie intake in check.
It is also important for you to keep track of your portion sizes, and make sure that they are not too large, since larger portions automatically mean more calories.
Recommended Read – How to Calculate Calories and Grams
Metabolism Boosting Foods for Breakfast
Jump-starting your metabolism with your first meal of the day can have an amazing impact on your overall calorie burning potential for the day.
Choosing the right metabolism boosting foods for your breakfast will ultimately build a platform for a solid weight-loss plan!
Oats are one of the best sources of carbs that can be eaten early in the morning, and will not cause a spike of your glycemic index.
Oats contain a moderate amount of protein, a small bit of fat, and lots of hearty healthy complex carbohydrates that will keep you full, nourished, and satisfied throughout the day.
Another good aspect of oats is that they contain fiber, which helps to regulate blood sugar, and prevent insulin surges that can wreck your metabolism.
There are several ways to take your oats for breakfast. You can eat oats with some flaxseed to get the essential fats, or berries or banana for a great fruit choice. Oats can also be paired with nuts, yogurt, or even a little protein powder if you want an extra boost!
Another excellent group of metabolism boosting foods for breakfast is greens’ smoothies.
Green smoothies help to keep your blood sugar stable as a result of their high level of fiber and chromium, which is found in greens. This promotes lean body mass overall!
Since greens are alkaline, they help to keep your metabolism healthy.
Apart from the fact that inflammation occurs when your body is acidic, it also causes your metabolism to slow down. Greens are packed with chlorophyll, which cleanses your body, and helps to keep your cells well-nourished to ensure a healthy metabolism.
You can check out this site for a better understanding of an Alkaline Diet Plan which could work wonders for you!
What a great way to start the day!
Berries can be eaten in the morning on an empty stomach for the best results, and easy digestion. The fiber in berries will ensure stable blood sugar, which is crucial for a healthy metabolism.
Since berries are rich in antioxidants, they provide a perfect blend of nutrients that your metabolism requires to work in your body. You can pair berries with flax seeds, yogurt, and some nuts for a very nourishing breakfast.
You can also add some to your oatmeal, or a make smoothie packed with metabolism boosting foods too!
Although whole foods are always better than shakes due to their micronutrients, protein shakes are great for your metabolism especially if you have a busy morning.
While making a healthy protein shake, avoid overly processed powder like soy and casein.
You can opt for a raw protein powder which will provide your body with antioxidants, fiber, essential amino acids and other nutrients needed for your body’s metabolism. Vegan protein powders are especially filled with necessary nutrients, and can be easily purchased online for a cheap price.
Pure hemp protein is another great protein powder you can purchase online, and is filed with an incredible amount of nutrients!
You can blend your protein powder with ice, almond milk or yogurt, or both, and enjoy your morning protein shake!
Bonus Tip – Give Cricket Protein a Try
High in protein, low in fat and could be considered a pest. Crickets may be becoming the new protein powder of the future. In fact, over 70% of countries all over the world are eating crickets. So will you be running a mile at crunching down on some highly nutritious crickets?
Cricket protein powder is set to be the next big thing for those of you who love the gym. In fact, it’s creating quite a buzz as the new go to fuel for the best workouts.
In the USA, the edible insect industry is already raking in around $20 million a year. The trend is really kicking off! In 100 grams of cricket you will find 12.9 grams of protein. Eggs only have seven grams of protein in each egg, so they really are more nutritious for you.
This is why so many people are turning to edible insects for their protein – because insects are made up of 60 to 70 per cent protein. They are also low in carbs and fat, making them even more healthy. The cricket powder is being specially made so that it is milled to get all of the bits out. Don’t worry, you won’t be finding legs and wings in your cricket powder!
Reasons to Use Cricket Protein
Meat prices are on the rise every year, so eating crickets and other insects may be killing two birds with one stone. Insects could provide us with the protein we need and save us money in the long run. Plus you wouldn’t have to deal with them as a garden pest control problem anymore!
And if you think it’s gross, just remember the fact that we’ve actually been eating bugs for many years. Colourants like those used in sweets are often made up of insects.
So, we’re actually the odd ones out in the world for not eating bugs. There’s even London pop up shops that are selling insect based food. Even cricket crisps! Move over Walkers.
Will you be eating insects in the next 50 years? Probably not. But if we did we could be helping the environment and making a huge lifestyle change at the same time. Plus, it would help stop a lot of insect pest control problems.
Crickets for breakfast anyone?
Check out this video to learn more:
Eggs are versatile for breakfast, making them a great choice to kick start your day. To be perfectly honest, I’ve gone through phases where I used to eat 12-15 eggs every morning for breakfast!
Eggs can be prepared in a variety of ways, and still give your metabolism a great boost.
You can add your favorite vegetables and some low-fat cheese, for a very healthy omelet; or you can make a great low-fat breakfast with scrambled eggs eaten with fresh fruit and bacon. These are just some suggestions!
My favorite eggs are scrambled, with a side of avocado and bacon! It’s a low-carb, high protein and healthy fat meal that will start your day off right.
Concluding Thoughts | The Best Metabolism Boosting Foods for Breakfast
Although eating breakfast itself is an important aspect of a healthy diet, the quality of your breakfast can determine your energy level all through the day.
Considering the fact that your body needs to be revived after sleeping, you need a healthy breakfast to jump-start your metabolism.
It is important to note that not all breakfasts are great choices for revving up your metabolism, a careful selection of foods at breakfast can make or break your weight loss journey!
As I stated in the article, there are only a few key nutrition rules to follow for breakfast. In general, you want to eat more protein, fiber, and healthy dietary fat than carbohydrates. If you are going to have carbohydrates, you should eat complex carbs instead of simple carbs.
Feel free to make breakfast your largest meal of the day, there is nothing wrong with eating a huge breakfast and eating smaller meals as the day goes on!
Follow these rules, have a healthy and hearty breakfast, and enjoy the results!
Aside from the options listed above, drinking a cup of green tea is always a great idea for your metabolism as well!
If you want to develop an incredibly aesthetic body, you need to start your day with these metabolism boosting foods!