Wednesday , July 28 2021

Regulate eating, sleep time to increase metabolism: 5 Metabolism-Boosting Foods

Researchers found that when you sleep, people burn 10 percent more calories late in the afternoon and early in the evening than in the early hours of the morning. The results have been published in the journal Current Biology. They reinforce the important role of the circadian clock in governing metabolism. They also help explain why irregularities in eating and sleeping schedules due to shift work or other factors can make people more likely to lose weight. "The fact that at the same time burned so many calories than doing the same at another time of the day, surprised us," said lead author Kirsi-Marja Sitting of Harvard Medical School.

To determine changes during the day in metabolism in addition to the effects of activity, sleep wake cycle and diet, the researchers studied seven people in a special laboratory without any clues about what time it was out. There were no bells, windows, phones or the Internet. Study participants had allocated times to go to bed and wake up. Every night, these hours were adjusted four hours later, that is, they travel west over four time zones every day for three weeks.

"Because they were similar to circling the world every week, their body's internal clock could not stay, and so it turned at its rate," co-author Jeanne Duffy explained. "This allowed us to measure metabolic rate at all different biological times of the day." The researchers found that the participants' respiratory quotient, which reflects the use of macronutrients, also varies in the circadian phase. This action was at least in the evening and at the peak of the biological morning. "It's not just what we eat, but when we eat – and rest – it affects how much energy we burn or keep as fat, "says Duffy." The commonality of habits like eating and sleeping is very important to overall health. "

Foods that increase metabolism

1. Vitamin D Enriched Foods: A deficiency of vitamin D can slowly reduce your metabolism. Sunlight is the most important source of vitamin D, but because we do not suffice for the most part, we should try to complement our daily dose of vitamin D by including foods like fish, eggs, tofu, soy milk and mushrooms.

2. Natural coolers: According to a study, the stay can be cold and hydrated to help maintain a high metabolism level. Balancing body fluids is very important to maintain a healthy metabolism, so natural coolers like melon and cucumber can help keep you cool.

3. Milk and yogurt: The milk is a rich source of calcium and some of the latest studies show that regular calcium intake can help the body to metabolize the fat effectively. Yogurt is well-known to be rich in probiotics, the good bacteria that help in digestion and keep you cool. Autumn cheese is rich in protein and it can help you build, maintain and repair muscles.

4. Green tea and coffee: According to a study published in the American Journal of Clinical Nutrition, men who consumed a combination of caffeine and green tea extract burned more calories. Green tea is rich in antioxidants like polyphenols that have many health benefits and also help to lose weight. Caffeine helps ward off lethargy and can even increase your stamina during exercise. Green tea also contains a plant compound called EGCG that helps in burning fat.

5. Lentils and whole grains: Lentils are a major source of proteins, carbohydrates and fibers that help with good digestion. Iron content facilitates oxygen flow through the body, which further helps to increase metabolism and energy production. Also include whole grains in your diet because they require extra energy to break down and melt and help burn fat.

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