Eat for a Faster Metabolism

Tanya Zuckerbrot, founder of Skinny and the City and author of The F-Factor Diet, writes, "If you're one of the many people in the battle to fight the bulge, you'll be pleased to learn that there are foods that boost your metabolism and may help you burn fat. Some of the calories in the food you eat are burned off just to digest them, so the net amount of calories is less than the amount contained in the food. This process is called dietary-induced thermogenesis. The foods on the following list speed up the rate at which your body burns calories in different ways. So eat and enjoy!

Spicy peppers (jalapenos, habaneros, chili peppers)
Studies show that the chemical compound capsaicin, found in peppers, speeds up your heart rate and metabolism. Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to three hours. Keep crushed red pepper on the table to spice up everything from scrambled eggs to soup to pasta.

Berries
Berries are high in fiber -- and fiber is the magic bullet of weight loss. It keeps you full and satisfied all day on virtually no calories. One cup of raspberries contains eight grams of fiber and only 60 calories! Strawberries, blackberries and blueberries are all high-fiber berries. Fiber also acts like a sponge and absorbs and moves fat through our digestive system faster so that less of it is absorbed.

Citrus fruits (oranges, grapefruit, lemons, limes)
Foods that contain vitamin C help metabolize fat faster and make losing weight less difficult. You only need 60 milligrams of vitamin C per day to meet your body's basic needs, but raising your daily intake to 500 milligrams could boost your fat-burning potential during exercise by 39 percent. Researchers at the Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, promoting weight loss. If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

Fish (salmon, tuna, sardines)
Salmon, tuna and sardines all contain large amounts of omega-3 fatty acids, which, besides being incredibly healthy, seem to affect metabolism. Omega-3s alter levels of leptin, a hormone in the body that directly influences metabolism and determines whether you burn calories or store them as fat. Fish that contain omega-3 fatty acids (EPA and DHA) increase the levels of fat-burning enzymes and decrease the levels of fat-storage enzymes. They've been shown to boost metabolism by as much as 400 calories per day. Fish like mackerel, salmon and trout are great sources of omega-3s.

Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken-and-rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken-and-rice casserole or the casserole and a glass of water. Just make sure to avoid soups made with cream or loaded with pasta or potatoes. Aim for broth-based soups filled with vegetables for a low-calorie and filling meal or appetizer. Miso soup, vegetable soup and bean soups are all great options.


Tanya Zuckerbrot is the founder of Skinny and the City and author of The F-Factor Diet.