By Alina Petre
Certain foods can increase your metabolism.
The higher your metabolism, the more calories you burn and the easier it is to maintain your weight or get rid of unwanted body fat.
This article lists 12 foods that rev up your metabolism and help you lose weight.
1. Protein-Rich Foods
Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a few hours.
They do so by requiring your body to use more energy to digest them.
This is known as the thermic effect of food (TEF). The TEF refers to the number of calories needed by your body to digest, absorb and process the nutrients in your meals.
Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30 percent, compared to 5–10 percent for carbs and 0–3 percent for fats (1).
Bottom Line: Protein-rich foods can help boost your metabolism, maintain muscle mass and prevent you from overeating.
2. Iron, Zinc and Selenium-Rich Foods
Iron, zinc and selenium each play different but equally important roles in the proper function of your body.
However, they do have one thing in common: all three are required for the proper function of your thyroid gland, which regulates your metabolism (12).
To help your thyroid function to the best of its ability, include zinc, selenium and iron-rich foods like meat, seafood, legumes, nuts and seeds in your daily menu.
Bottom Line: Foods rich in iron, zinc and selenium promote the proper function of your thyroid, which helps maintain a healthy metabolism.
3. Chili Peppers
In fact, a review of 20 research studies reports that capsaicin can help your body burn around 50 extra calories per day (16).
Moreover, capsaicin may have appetite-reducing properties.
Bottom Line: Capsaicin, a compound found in chili peppers, may help slightly increase metabolism and fat oxidation.
In fact, six different studies found that people who consume at least 270 mg of caffeine daily or the equivalent of about three cups of coffee, burn an extra 100 calories per day (26).
Bottom Line: The caffeine found in coffee may help boost the amount of calories and fat your body burns. However, its effects may vary by individual.
Nevertheless, as is the case with coffee, effects may vary from person to person.
Bottom Line: The combination of caffeine and catechins found in tea may help your body burn slightly more calories and fat each day.
6. Legumes and Pulses
Legumes and pulses, such as lentils, peas, chickpeas, beans and peanuts, are particularly high in protein compared to other plant foods.
In one study, humans consuming a legume-rich diet for eight weeks experienced beneficial changes in metabolism and lost 1.5 times more weight than the control group (48).
Legumes are also high in arginine, an amino acid that may increase the amount of carbs and fat your body can burn for energy (49).
Bottom Line: Legumes and pulses are high in protein, fiber and certain amino acids, which are thought to have metabolism-boosting properties.
7. Metabolism-Boosting Spices
Certain spices are thought to have particularly beneficial metabolism-boosting properties.
This hot ginger drink also seems to decrease levels of hunger and enhance feelings of satiety (53).
Grains of paradise, another spice in the ginger family, may have similar effects.
A recent study reported that participants given a 40-mg extract of grains of paradise burned 43 more calories in the following two hours than those given a placebo (54).
That said, researchers also noted that part of the participants were non-responders, so the effects may vary from one person to another.
However, this fat-burning effect may only apply to people unaccustomed to consuming spicy foods (56).
Bottom Line: Ginger, grains of paradise and cayenne pepper may help your body burn more calories or fat. However, effects can vary from one individual to another.
Cacao and cocoa are tasty treats that may also benefit your metabolism.
For instance, studies in mice found that cocoa and cocoa extracts may promote the expression of genes that stimulate the use of fat for energy. This seems especially true in mice fed high-fat or high-calorie diets (57, 58, 59).
Interestingly, one study suggests that cocoa may prevent the action of enzymes necessary to break down fat and carbs during digestion (60).
In doing so, cocoa could theoretically play a role in preventing weight gain by reducing the absorption of some calories (60).
However, human studies examining the effects of cocoa, cacao or cacao products such as dark chocolate are rare. More studies are needed before strong conclusions can be made (61).
If you'd like to give cacao a try, opt for raw versions, as processing tends to reduce the amounts of beneficial compounds (62).
Bottom Line: Cacao may have certain metabolism-boosting properties, especially for those consuming high-calorie, high-fat diets.
9. Apple Cider Vinegar
Apple cider vinegar may increase your metabolism.
Several animal studies have shown vinegar to be particularly helpful in increasing the amount of fat burned for energy.
Apple cider vinegar is often claimed to boost metabolism in humans, but few studies have investigated the matter directly.
One study in humans even showed that participants given four teaspoons (20 ml) of apple cider vinegar ate up to 275 fewer calories over the rest of the day (70).
If you'd like to give apple cider vinegar a try, be careful to limit your daily consumption to two tablespoons (30 ml).
Also, make sure to read this article to reduce the risk of negative side effects.
Bottom Line: More studies are needed to confirm apple cider vinegar's metabolism-boosting properties in humans. That being said, it may aid weight loss in other ways.
10. Coconut Oil
Coconut oil is experiencing a surge in popularity.
Unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be turned into energy. This makes them less likely to be stored as fat.
Bottom Line: Replacing other fats with a small amount of coconut oil may boost your metabolism and help your body get rid of belly fat.
Drinking enough water is a great way to stay hydrated.
Researchers note that about 40 percent of that increase may come from your body trying to match the water's temperature to its own (82).
Yet, the effects only seem to last for 60–90 minutes after drinking it and may vary from one person to another (83).
Bottom Line: Drinking water may temporarily increase your metabolism. However, effects are temporary and may vary between individuals.
Seaweed is a great source of iodine, a mineral required for the production of thyroid hormones and proper function of your thyroid gland (84).
Thyroid hormones have various functions, one of which is to regulate your metabolic rate (12).
Regularly consuming seaweed can help you meet your iodine needs and keep your metabolism revving at a high rate.
The reference daily intake of iodine for adults is 150 mcg per day. This can be met by consuming several servings of seaweed per week.
Although, some types of seaweed such as kelp are extremely high in iodine and should not be consumed in large amounts.
Fucoxanthin is another compound found in some varieties of seaweed that may help with metabolism.
It's primarily found in brown seaweed varieties and may have anti-obesity effects by increasing the amount of calories you burn (85).
Bottom Line: Certain compounds in seaweed may help prevent your metabolism from slowing down.
13. Anything Else?
Certain foods may help slightly increase your metabolism. Therefore, consuming them regularly may help you lose weight and keep it off in the long term.
However, foods are not the only way to boost your metabolism. Check out this article here for additional ways to help your body burn more calories each day.
Reposted with permission from our media associate Authority Nutrition.
EcoWatch Daily Newsletter
By Eoin Higgins
Over 300 groups on Monday urged Senate leadership to reject a bill currently under consideration that would incentivize communities to sell off their public water supplies to private companies for pennies on the dollar.
<div id="fea63" class="rm-shortcode" data-rm-shortcode-id="9a6f211c2bc5aedd34837944cb8eeedf"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1281000111481294849" data-partner="rebelmouse"><div style="margin:1em 0">Water in Illinois is overwhelmingly public. Why is Tammy Duckworth sponsoring a bill that aims to change that? https://t.co/1V36Kkd99s</div> — The American Prospect (@The American Prospect)<a href="https://twitter.com/TheProspect/statuses/1281000111481294849">1594249201.0</a></blockquote></div>
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By Alyssa Murdoch, Chrystal Mantyka-Pringle and Sapna Sharma
Summer has finally arrived in the northern reaches of Canada and Alaska, liberating hundreds of thousands of northern stream fish from their wintering habitats.
A Good News Story?<p>On the surface, the <a href="https://doi.org/10.1111/fwb.13569" target="_blank">results from our study</a> appear to provide a "good news" story. Warming temperatures were linked to higher numbers of fish, more species overall and, therefore, potentially more fishing opportunities for northerners.</p><p>Initially, we were surprised to learn that warming was increasing the distribution of cold-adapted fish. We reasoned that modest amounts of warming could lead to benefits such as increased food and winter habitat availability without reaching stressful levels for many species.</p>
Photo of Arctic grayling (left) and Dolly Varden trout (right). Alyssa Murdoch / Lilian Tran / Nunavik Research Centre and Tracey Loewen / Fisheries and Oceans Canada<p>Yet, not all fish species fared equally well. Ecologically unique northern species — those that have evolved in colder, more nutrient-poor environments, such as Arctic grayling and Dolly Varden trout — were showing declines with warming.</p>
Fish Strandings and Buried Eggs<p>Recent news headlines run the gamut for Pacific salmon — from their increased escapades <a href="https://nunatsiaq.com/stories/article/more-pacific-salmon-showing-up-in-western-arctic-waters/" target="_blank">into the Arctic</a> to <a href="https://www.juneauempire.com/news/warm-waters-across-alaska-cause-salmon-die-offs/" target="_blank">massive pre-spawning die-offs</a> in central Alaska. Similarly, results from our study revealed different outcomes for fish depending on local climatic conditions, including Pacific salmon.</p><p>We found that warmer spring and fall temperatures may be helping juvenile salmon by providing a longer and more plentiful growing season, and by supporting early egg development in northern regions that were previously too cold for survival.</p><p>In contrast, salmon declined in regions that were experiencing wetter fall conditions, pointing to an increased risk of flooding and sedimentation that could bury or dislodge incubating eggs.</p>
Headwaters of the Wind River within the largely intact Peel River watershed in northern Canada. Don Reid / Wildlife Conservation Society Canada / Author provided<p>Interestingly, we found that certain climatic combinations, such as warmer summer water temperatures with decreased summer rainfall, were important in determining where Pacific salmon could survive. Summer warming in drier watersheds led to declines, suggesting that lowered streamflows may have increased the risk of fish becoming stranded in subpar habitats that were too warm and crowded.</p>
The Fate of Northern Fisheries<p>The promise of a warmer and more accessible Arctic has attracted mounting interest in new economic opportunities, <a href="https://doi.org/10.1016/j.marpol.2019.103637" target="_blank">including fisheries</a>. As warming rates at higher latitudes are already <a href="https://www.ipcc.ch/sr15/" target="_blank">two to three times global levels</a>, it seems probable that northern biodiversity will experience dramatic shifts in the coming decades.</p><p>Despite the many unknowns surrounding the future of Pacific salmon, many fisheries are currently <a href="https://doi.org/10.1080/03632415.2017.1374251" target="_blank">thriving following warmer and more productive northern oceans</a>, and some <a href="https://doi.org/10.14430/arctic68876" target="_blank">Arctic Indigenous communities are developing new salmon fisheries</a>.</p><p>As warming continues, the commercial salmon fishing industry is poised to expand northwards, but its success will largely depend on extenuating factors such as <a href="https://www.eenews.net/stories/1060023067" target="_blank">changes to marine habitat and food sources</a> and <a href="https://www.yukon-news.com/news/promising-chinook-salmon-run-failed-to-materialize-in-the-yukon-river-panel-hears/" target="_blank">how many fish are caught during the freshwater stages of their journey</a>.</p><p>Even with the potential for increased northern biodiversity, it is important to recognize that some northern communities may be unable to adapt or may <a href="https://thenarwhal.ca/searching-for-the-yukon-rivers-missing-chinook/" target="_blank">lose individual species that are associated with important cultural values</a>.</p>
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By Joni Sweet
If you get a call from a number you don't recognize, don't hit decline — it might be a contact tracer calling to let you know that someone you've been near has tested positive for the coronavirus.
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“You’ve Been Exposed”<p>After the case interview, contact tracers will get to work calling the folks who may have been exposed to the coronavirus by the person who tested positive.</p><p>"We give them recommendations about quarantining or isolating, getting tested, and what to do if they become sick. If they're not already sick, we still want them to self-quarantine so that they don't spread the disease to anyone else if they were to become sick," said Labus.</p><p>Generally, the contact tracer won't ask for additional contacts unless they happen to call someone who is sick or has a confirmed case of the virus. They will help ensure the contact has the resources they need to isolate themselves, if necessary. The contact tracer may continue to stay in touch with that person over the next 14 days.</p><p>"We follow the percentage of people that were contacts, then converted into being actual cases of the virus. It's an important marker to help us understand what kind of transmission happens in our community and how to control the virus," said Gullett.</p>
Why You Should Participate (and What Happens If You Don’t)<p>A <a href="https://www.thelancet.com/journals/laninf/article/PIIS1473-3099(20)30457-6/fulltext" target="_blank">Lancet study</a> from June 16, which looked at data from more than 40,000 people, found that COVID-19 transmission could be reduced by 64 percent through isolating those who have the coronavirus, quarantining their household, and contacting the people they may have exposed.</p><p>The combination strategy was significantly more effective than mass random testing or just isolating the sick person and members of their household.</p><p>However, contact tracing is only as effective as people's willingness to participate, and a small number of people who've contracted the coronavirus or were potentially exposed are reluctant to talk.</p><p>"Contact tracers have all been hung up on, cussed at, yelled at," said Gullet.</p><p>The hesitation to talk to contact tracers often stems from concerns over privacy — a serious issue in healthcare.</p>
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