Foods to Avoid and to Include in Your Diet If You Have Arthritis

Arthritis

Arthritis is a chronic inflammatory disorder that can affect one joint or multiple joints. There are 100 types of arthritis with different causes and treatments. The most common types are osteoarthritis that develops due to joint overuse and rheumatoid arthritis (RA), an autoimmune disease in which your immune system attacks healthy cells in your body by mistake. RA is commonly seen in adults over 65 years of age, but can also develop in children, teens and younger adults.

It has been found that diet can impact the severity of arthritis symptoms. There is no diet cure for arthritis, but having a wide range of healthy foods can fight inflammation, improve the immune system, and strengthen the bones. Likewise, when you have arthritis, your body is in an inflammatory state and eating certain foods can increase inflammation and also lead to other chronic conditions like heart disease, diabetes, and obesity. Avoiding such foods can ease the symptoms of arthritis by easing the inflammation in your body. Here are the foods to include and avoid if you have arthritis:

Foods to Include:

  • Oily fish and other Omega-3 rich foods: Oily fish contains plenty of healthful omega-3 fatty acids – polyunsaturated fats that have anti-inflammatory properties. People with osteoarthritis should include at least one portion of sardines, mackerel, salmon, and fresh tuna in their diet per week. People who don’t eat fish can include omega-3 rich items like walnuts, chia seeds, and flaxseed oil in their diet.
  • Cherries: It has been found that cherries can reduce the frequency of gout attacks. Cherries contain an ingredient called anthocyanins that have an anti-inflammatory effect. It is also found in blueberries, strawberries, raspberries, and blackberries.
  • Broccoli: This green vegetable contains a compound called sulforaphane. Researchers believe that it could slow down the progression of osteoarthritis. Broccoli is also rich in calcium and Vitamin K and C.
  • Garlic: Studies have found that people who include foods like garlic, onion, and leeks show fewer signs of early osteoarthritis. Research has found that garlic has cancer-fighting properties, lowers risk of heart disease, and helps strengthen the immune system. According to a study published in Science Direct, diallyl disulfide, an anti-inflammatory compound in garlic limits the effects of proinflammatory cytokines and helps fight the pain, inflammation, and cartilage damage of arthritis.
  • Spinach: Eating leafy greens can decrease inflammation. Spinach contains plenty of antioxidants and plant compounds that decrease the effect of the inflammatory agents associated with rheumatoid arthritis.
  • Dairy: Low-fat dairy products such as milk, yogurt, and cheese contain calcium, and vitamin D. Vitamin D helps in calcium absorption, which helps increase bone strength and boost the immune system. If dairy products don’t agree with you, eat green leafy vegetables rich in vitamin D and calcium.

Foods to Avoid

  • Highly-processed foods: Fast foods, breakfast cereal, and baked goods are high in refined grains, preservatives, added sugar, and other inflammatory ingredients. These items can worsen arthritis symptoms.
  • Alcohol: Drinking too much of alcohol affects liver functioning, interrupts multi-organ interactions, and causes inflammation. Studies have shown that alcohol consumption may increase the severity and frequency of gout attacks. People with arthritis should avoid alcohol or drink in moderation.
  • Foods with high salt content: Foods that are high in salt such as pizza, certain cheeses, canned soups, and other processed items should be avoided. Studies have found that a low salt diet decreased severity of rheumatoid arthritis. Researchers have also found that high sodium intake can lead to autoimmune diseases like inflammatory arthritis.
  • Processed sugar: The sugars that manufacturers added to sweetened beverages like soda, flavored coffees, and some juices are processed sugars that can give rise to cytokines. They act as inflammatory messengers in the body. Sugar goes by many names so look for the word that ends with “ose” on ingredient labels. For instance, fructose or sucrose.
  • Refined carbohydrates: Wheat flour products like breads, rolls, and crackers, white potatoes, white rice, and many cereals are refined carbohydrates that can fuel the production of AGE (Advanced Glycation End) oxidants. They can increase inflammation in the body.
  • Saturated fat: Foods such as pizza, red meat, full-fat dairy products, pasta dishes, and grain–based desserts etc. are high in saturated fat and can cause inflammation in the fat tissue. They increase the risk of obesity, heart disease, and other health conditions, and can make arthritis inflammation worse.
  • Omega-6 fatty acids: These are essential fatty acids that your body needs for normal growth and development. They are present in oils such as sunflower, corn, grapeseed, peanut, vegetable, and soy. They are also present in mayonnaise and many salad dressings. Diets high in omega-6 fatty acids and low in omega-3 fatty acids can worsen arthritis symptoms. The body needs a healthy balance of omega-3 and omega-6 fatty acids.
  • Mono-sodium glutamate: This is a flavor enhancing food additive commonly found in prepared Asian food and soy sauce. It is also found in fast food, prepared soups, and soup mixes. It can exacerbate chronic inflammation and affect liver health.

Although there is no diet cure for arthritis, eating the right foods and avoiding certain items can ease disease symptoms and keep your body function in good working order. It is important that you should know that lifestyle factors like your activity level, body weight, and smoking status also play a vital role in managing arthritis. Keep in mind that you should seek your doctor or dietitian’s advice before making any changes in your diet.

6 Top Weight-Loss Diets for 2020

Weight-Loss DietsIt’s estimated that nearly half of American adults attempt to lose weight each year. Diet and exercise are necessary to improve health and lose weight. There are many types of diets available now and each one has its supporters, who post all over social media about how their particular choice helped them achieve their goals. Experts say that the key to success is to find which diet will help you lose weight and more importantly, help maintain outcomes long-term. Here are six ideal diets for weight-loss diets in 2020:

  1. Mediterranean diet: This is one of the most healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. This diet plan also helps weight loss if you limit your calorie intake to 1,500 a day or less. A PREDIMED study that aimed to assess the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases showed that people lost slightly more weight when following a Mediterranean diet, compared to a low-fat diet.

A Mediterranean-style diet includes healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can also eat cheese in moderation, but red meat needs to be limited to once or twice a week.

  1. Volumetrics diet: Ranked second in Best Weight-Loss Diets by U.S. News& World Report, the Volumetrics diet focuses on the energy density of foods which is the key to achieving healthy, long-term weight loss. This diet plan aims to help you quit on-and-off dieting by living a healthy lifestyle based on nutritious food and regular exercise. Created by Barbara Rolls, PhD, a professor of nutrition at Penn State University, foods are divided into four categories in the Volumetrics diet:
  • Category 1 (very low-density): Nonstarchy fruits and vegetables, nonfat milk and broth-based soup
  • Category 2 (low-density): Starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes like chili and spaghetti.
  • Category 3 (medium-density): Meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream and cake
  • Category 4 (high-density): Crackers, chips, chocolate candies, cookies, nuts, butter and oil.

In general, diets rich in low-energy-dense foods have been shown to promote fullness on fewer calories and deliver weight loss, according to the Centers for Disease Control and Prevention. A U.S. News & World report notes that “you will very likely lose weight following the Volumetrics plan.

  1. Moderate protein plan: Also referred to as a moderate carbohydrate plan, this diet emphasizes whole grains, produce and animal proteins (for meat eaters). A high-protein diet decreases hunger, making it easier to stick to the plan. Intake of processed foods and added sugar should be limited. The diet aims to provide 30% of your daily calories from protein, 30% from fat, and 40% from carbohydrates.
  2. Dash Diet: Short for Dietary Approaches to Stop Hypertension, the low-sodium DASH diet was designed as a way to curb high blood pressure without using drugs. The DASH plan breaks out the number of servings you should eat from each food group. This style of eating helps with weight loss and lowering cholesterol.

The DASH diet includes fruits, vegetables, whole grains, and low-fat or nonfat dairy and limits saturated fat and dietary cholesterol. A personalized, calorie-limited plan can provide anti-inflammatory, high fiber, heart-healthy benefits and help you lose weight too.

  1. Ornish Diet: Created in 1977 by Dr. Dean Ornish – a clinical professor of medicine at the University of California, San Francisco, and founder of the nonprofit Preventive Medicine Research Institute in nearby Sausalito, the Ornish diet helps people feel better, live longer, lose weight and gain health. Ranked sixth in Best Weight-Loss Diets by U.S. News& World Report, the Ornish diet is low in fat, refined carbohydrates and animal protein.
  2. Vegan Diet: Vegans shun all animal products, including dairy, eggs, and honey for ethical and environmental reasons. Vegan diets can also support weight loss. However, you cannot lose weight by simply cutting intake of animal products. Instead, you need to eat healthy-quality vegan food like leafy greens and plant-based proteins. Studies confirm that those on a plant-based diet have a lower average BMI than those who eat animal products (prevention.com).

Other widely popular weight loss diet plans include the Flexitarian Diet, Intermittent Fasting, and the Mayo Clinic Diet.

There’s no one diet that will fit everybody’s needs, personalities, lifestyles or food preferences, says registered dietitian Andrea Dunn, RD (www.health.clevelandclinic.org). She recommends choosing a scientifically proven eating plan. Dunn notes, “It’s about matching your lifestyle with the foods you enjoy and what will work best for you long-term, without feeling deprived or ripped off.”

National Eating Disorder Awareness Week: Feb 25 – March 3, 2019

Eating DisorderEating disorders are illnesses characterized by irregular eating habits and severe distress or concern about body weight or shape. These behaviors can significantly impact the body’s ability to get appropriate nutrition, which in turn can harm its vital systems and lead to disease. However, there is a general lack awareness about the condition, with many people not seeking treatment and others, even oblivious to the fact that this is a serious health problem. Hosted by the National Eating Disorders Association (NEDA), NEDA Awareness Week is observed every year in the final week of February to raise awareness about eating disorders and increase prevention support. This year, NEDA Awareness Week runs from 25 February to 3 March. With the theme “Come as You Are”, NEDA’s movement aims to get people talking about eating disorders, fight associated myths and misunderstandings, get people screened, and promote body acceptance.

Held annually during NEDA Awareness Week, the National Eating Disorder Screening Program educates and screens individuals for eating disorders and connects those who may be at-risk with local treatment resources (www.mentalhealthscreening.org). The 2019 theme, “Come as You Are”, sends a message to individuals at all stages of body acceptance and eating disorders recovery that their stories are valid.

Eating disorders such as bulimia, binge eating, and anorexia affect millions of Americans and people worldwide. These serious conditions are related to persistent eating behaviors that negatively impact your health, your emotions and your ability to function in important areas of life. Some of the symptoms shown by many men and women indicating an eating disorder include:

  • Skipping meals or making excuses for not eating
  • Chronic dieting despite being hazardously underweight
  • Adopting an overly restrictive vegetarian diet
  • Excessive focus on healthy eating that is obsession with calories and fat contents of food
  • Avoidance of social functions, family, and friends
  • Withdrawing from normal social activities
  • Persistent worry or complaining about being fat and talk of losing weight
  • Frequent checking in the mirror for perceived flaws
  • Repeatedly eating large amounts of sweets or high-fat foods
  • Use of dietary supplements, laxatives or herbal products for weight loss
  • Excessive exercise
  • Problems with loss of tooth enamel that may be a sign of repeated vomiting
  • Switching between periods of overeating and fasting
  • Expressing depression, disgust, shame or guilt about eating habits
  • Engaging in ritualistic eating patterns, such as cutting food into tiny pieces, eating alone, and/or hiding food

If not treated or tackled at right time, the symptoms can have disastrous and even deadly consequences. Proper treatment can be highly effective for many of the specific types of eating disorders. Physicians, nutritionists, and therapists are involved in the treatment of eating disorders which usually involves interventions such as medical care and monitoring; nutritional guidance on weight restoration and stabilization and normal eating, and the integration of an individualized meal plan; therapy to address and heal from the traumatic life events and train in coping skills and methods for expressing emotions, communicating and maintaining healthy relationships, and medications.

If you notice a family member or friend who seems to have symptoms of an eating disorder, consider opening a discussion with that person about your concern for his or her well-being. Reaching out with compassion and listening with empathy may encourage the person to seek therapy.

Which Type of Diet is better for Weight Loss: Low Fat or Low Carb?

DietThere are many types of nutritional plans – low carb, low calorie, and low fat – aimed at helping people achieve weight loss. People can choose from Keto diets, Mediterranean diets, fasting diets, and more. Making a choice is tricky because we may not know which diet work best for us or if the diet will work at all. One common question is: which is better: a low fat diet or low carb diet?

Medical News Today reported on a study by researchers at the Stanford University School of Medicine in California which explored one aspect of this “best diet” question – whether low-fat or low-carb diets are more effective. The study suggests that losing weight is about your overall diet quality and not necessarily about the type of diet you follow or genetic considerations.

The study involved 609 participants who were divided into two diet groups-low-fat or low-carb. Before they began, the participants took a DNA test and insulin test to determine whether the body performs better on a low-carb or low-fat diet. Half the group followed a healthy low-carb diet while the other half followed a healthy low-fat diet for one year. The participants ate different but whole, unprocessed food and also regularly attended professional health sessions aimed at long-term weight loss strategies. After a year, people in both groups had lost about 13 pounds regardless of the type of diet they followed. Unexpectedly, their DNA and insulin test results seemed to have no impact on their ability to lose weight.

However, a study published in the journal Cell Metabolism in 2015 reported that a low fat diet worked better for weight loss than a low carb diet. For this study, 19 obese men and women spent two two-week periods confined in a laboratory eating meals were formulated by the research staff to precisely meet specific diet prescriptions. The participants were required to eat every last bite of food. The amount of fat the participants burned daily was measured using standard research techniques. To calculate net body fat loss, the researchers compared the amount of fat participants ate on each diet to the amount they burned in order.

The authors, however, pointed out that while a low-fat diet burns slightly more fat than a calorically equivalent low-carb diet under controlled conditions, the low-carb diet can lead to more weight loss if it is easier to follow. Their recommendation is that the best diet is the one which you can stick with.

Regardless of which diet option works for you, the bottom line is to focus on good carbs and healthy fats like omega-3 fatty acids for healthy weight loss. Eat more mindfully, cook at home more often, and focus on whole foods. And remember that regular exercise is also important to stay fit and maintain your weight at a healthy level.

Five Ways to Burn more Calories in a Day [Infographics]

Looking to shed a few pounds and get in shape? The key to achieving this goal is to burn the extra calories that you consume every day. While you can burn calories by hitting the gym or enrolling in a vigorous exercise program, these tedious activities can leave you exhausted and you could end up dropping them. Let’s look at five easy ways to burn more calories in a day.

Burn more Calories

Plastic Surgery Diet: What to eat Before and After your Procedure

Plastic Surgery DietMaintaining a nutritious diet prior and after your plastic surgery can speed recovery and improve your immune system. A body fortified with more nutrients will be better prepared to handle surgery and speed up healing and recovery. Certain foods can minimize digestive problems caused by antibiotics and prevent constipation caused by pain medications. After the surgery, try to eat, even if you are not hungry as it can repair your tissues rapidly.

Here are some foods to include in your diet before and after surgery:

  • High fiber foods: Fiber foods play a major role in preventing constipation, which is a common problem that occurs after surgery. Consider adding high fiber foods such as whole grain breads, whole grains (corn, oatmeal, and other grains), fruits, vegetables and cereal to your diet. This is will you obtain fiber in a more natural way and prevent constipation problems.
  • Antioxidants: Getting essential nutrients such as vitamins and antioxidants is essential for the normal functioning of the human body. Antioxidants also play an important role in recovery from surgery. Boost your antioxidant intake after surgery by eating deeply colored fruits like blueberries, strawberries, raspberries, blackberries, cherries, and pomegranates.
  • Hydration: Drink lots of water. Staying hydrated helps in the detoxification process by flushing away toxins and converting fat soluble nutrients into water soluble nutrients. This is very important since medications would be processed through the liver and staying hydrated before and after surgery is vital to clear these substances from the body.
  • Lean protein: Focus on lean protein because the protein called collagen plays an important role in knitting tissue back together. This protein is actually found abundantly in the body, but after surgery the demand for protein is much higher if you have incisions to repair. Increase intake of lean meats such as chicken, turkey, and pork. Fish is also an excellent source of lean protein. Avoid red meat as it has high levels of saturated fat that can cause constipation.
  • Fresh fruit and vegetables: Both contain nutrients and fiber, which are essential to healing during your recovery from surgery. Include a lot of citrus fruits that have a good amount vitamin C, a water-soluble vitamin that helps cross-link collagen. Excellent sources of vitamin C include guava, kale, citrus fruit and kiwi fruit. Vegetables that can boost immune health include Brussels sprouts, cabbage and cauliflower. While, having fresh fruits and vegetables.

Foods that should be avoided before/after plastic surgery are:

  • Margarine, deep fried foods and foods with trans-fat and saturated fat.
  • Refined flours, sugars, white rice and foods high on glycemic index and eliminate the unhealthy “white” carbs.
  • All refined and processed foods.

Get Rid of Dangerous Deep Belly Fat

Deep Belly FatExtra fat around the waist line not only affects your appearance, but it is also dangerous to your health. Visceral fat, as this type of fat is called, is associated with the release of hormones that can cause inflammation that will damage arteries and affect the liver, and influence the way your body breaks down sugars and fats. The only way to get rid of belly fat is by switching to a healthy lifestyle.

What is deep belly fat? Fat is stored in our body in two different ways – as subcutaneous fat and visceral fat. Of these two types, subcutaneous fat is easily identifiable because it is stored directly under the skin. Liposuction can address subcutaneous fat. Visceral fat, on the other hand, is stored inside the body, around the organs. Even thin people could have such deeper fat. Such fat is dangerous and can lead to heart disease, dementia, cancer, depression, and many other diseases.

It is not that you should not have any fat between the organs; some visceral fat around your organs is needed to provide a cushioning effect. However, excessive weight gain can lead to the accumulation of too much of fat in the area. That’s when visceral fat becomes dangerous to health. Here are four strategies that can effectively address deep belly fat:

  • Exercise: A vigorous exercise regimen can help resolve body fat, including visceral fat. Get at least 30 minutes of moderate exercise for 5 days a week to slow down and prevent the visceral fat from accumulating. Doing regular sessions of strenuous exercise can reduce visceral fat. The most effective exercises to blast belly fat fast are cardio exercises, burst training, weight training, and so on.
  • Diet: Include more fiber in your diet. Try to reduce your calorie intake below your daily burn rate and make sure that the calories you do eat come from fresh vegetables, fruits, whole grains and lean proteins, such as white fish, chicken breast, tofu, beans and flank steak. Avoid foods containing fructose (soda, energy and sports drinks and many juice blends, high-fructose corn syrup and table sugar), trans fats (packaged foods, stick margarines, bakery items, fried fast foods, hotdogs, hamburgers, desserts and so on) and refined grains (white flour, rice and pasta).
  • Sleep: A study published in Sleep showed that people who averaged 6 to 7 hours a night of sleep had the lowest levels of visceral fat. Good, peaceful sleep resets appetite and stress hormones, boosts metabolism, and keeps cravings away.
  • Stress management: Stress has become an inevitable element in today’s lifestyle. Stress leads the hormone called cortisol to release in excess, leading the body to store abdominal fat, which is further aggravated with a high-fat, high-sugar diet. How you manage stress is important to your health. Meditation, prayer, and exercise are good strategies to manage stress. Spend quality time with your family and friends and make sure you stay physically active.

8 Foods that can Fight Acne and Promote Clear Skin

Foods that can Fight AcneAcne is a common concern among adolescents and many medications available to treat the problem. However, health experts say that there is a relationship between diet and acne and making some dietary changes can reduce outbreaks. Here are some foods that can promote clear skin and help get rid of acne:

  • Probiotics: Probiotics are fermented foods which have microbiome (good bacteria), which help in digestion and immunity. These foods include live, active strains of good bacteria that can address inflammation in the gut and reduce acne breakouts. Foods that have high source of probiotics include: Greek yogurt, kefir, sauerkraut, microalgae, miso soup, pickles, tempeh, kimchi, and kombucha tea.
  • Antioxidant Rich Berries: Including foods that are rich in antioxidants in your diet can help keep acne at bay. Antioxidant-rich foods include blueberries, blackberries, cherries and goji berries. Dark chocolate can also boost antioxidant levels.
  • Green Tea: Drinking green tea may improve acne due to its EGCG content (a polyphenol antioxidant known as having anti-inflammatory and anti-microbial effects). Incorporating green tea in your diet helps to increase blood-flow and oxygen to the skin and improve its look and feel. Importantly, green tea improves overall health and reduces stress levels.
  • Oysters or Other Zinc-rich Foods: According to research from the National Institutes of Health, people with acne have lower levels of zinc in the blood, and taking zinc orally can help treat acne faster. Oysters are a rich source of zinc. Other zinc- rich foods include beef, crab, lobster, pork, and dark meat chicken. Vegetarians can have mushrooms, squash, zucchini, spinach, yogurt, cashews, toasted wheat germ (sprinkled on salads and steamed veggies), roast roasted pumpkin and squash seeds, and dried watermelon seeds. Vegetables high in zinc can reduce the inflammation of the skin, which can cause the appearance of large pores.
  • Omega-3 Fatty Acid: Omega-3 fatty acids are essential for good overall health and can also help keep acne under control. Fish such as salmon, rainbow trout, halibut, anchovies, and sardines are excellent sources of acne. Walnuts and flaxseeds are plant-based omegs-3 fatty acid foods.
  • Foods Rich in Selenium: Foods that are rich in selenium help promote skin elasticity and reduce skin inflammation. Foods such as Brazil nuts, brown rice, Chia, sunflower and sesame seeds are rich in selenium. It is also found in aromatic vegetables such as onion and garlic.
  • Vitamin C: Vitamin C is considered a magical vitamin for the skin. It promotes collagen formation, skin elasticity, and dirt extraction when applied topically. Plant-based sources of Vitamin C are broccoli, spinach, kale, chives and parsley. Topical application of the juice of oranges, lemons or any other vitamin C-rich vegetables or fruits can act as a toner and tighten the pores.
  • Green Leafy Vegetables: For a healthy and clear skin, include green leafy vegetables in your diet. Leafy vegetables have lots of Vitamin E which will helps your skin heal from damage and scarring caused by acne.

Drink lots of water and cut down on your alcohol intake. Try to avoid processed and dairy foods which can increase acne. A simple change in your diet can improve acne and help you get clear, radiant skin.

Simple Exercises to Help You Get Toned, Attractive Legs

Simple Exercises to Get Attractive LegsSummer is round the corner and if you are looking to show off toned, attractive legs in your shorts or bikini, exercises can help. Routine exercises, cardio and a proper diet can help you achieve perfect, shapely legs. These strategies will not only make you look better, but will also improve your health by increasing your core strength and heart rate. You need to target all areas of your legs – the thighs, knees and calves. When you start exercising, begin slowly and do a few repetitions, instead of trying to do more at a fast pace.

The aim should be to raise metabolism by increasing muscle on the leg. Certain exercises can burn more calories and build muscle. Before you begin with exercise, start with a lower body warm up routine. This will help prepare your muscles, tendons and joints and improve circulation and metabolism. Here are some exercises that can help slim your legs:

  • Squats: Stand with your feet about shoulder width apart and lower yourself until your thighs are parallel to the floor as if sitting down on a chair and then come back to standing position.
  • Diamond Kicks: Lie on your back with your arms by side. Raise your leg towards the ceiling, bend the knees and bring the soles of the feet together. Extend the legs out to the sides and then squeeze the inner thighs to bring them together.
  • Walking Lunges: Stand upright with feet together and step forward with one leg. Lower your hips by bending your knees that nearly touches the ground while the other knee should be directly over the ankle. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your front foot, repeating the lunges.
  • Side Leg Lifts: Lie on your side with your legs straight. Bring one leg up, while keeping it straight, and drop it down slow. Point your toe towards the ceiling to really separate your thighs.
  • Wall Sits: Lay your back towards the wall and keep your legs at 90 degrees – hold for as long as you can.
  • Calf Raises: These help to shape the calves. Place your toes on a block and raise your heels until your calves are fully tensed. Then slowly lower the heel to return to the starting position.

As women tend to have more fat on legs and butts due to hormonal reasons, cardio is important to tone the legs.  Diet is also important – you have to stick to natural, wholesome foods in sensible portion sizes. Eat until you are full not over-full. Avoid sugary drinks and drink plenty of water throughout the day.

Include These Foods in Your Diet to Improve Metabolism

DietTo fulfil your weight loss goals, you have to burn more calories than you consume. An increase in metabolic rate means you burn more calories throughout the day which promotes weight loss. Do you know that including certain food stuffs in your diet can help you improve metabolism? Here is a list of some of the natural foods that can boost metabolism and help you to stay fit and healthy:

  • Water: Drink a sufficient amount of water every day. This will keep the body hydrated and also boosts your energy level. It is a fact that one can survive without food for days, but that nobody can survive without water for more than one and a half days. Do you know that even when you are mildly dehydrated, your metabolism may slow down?
  • Dark Chocolate: Dark chocolate is rich in antioxidants and good for heart. It is also a great option to increase your metabolic rate.
  • Fruits: Fruits are fiber-rich and a must-have item in your diet chart. This energy boosting natural food is also known for its ability to improve metabolism.
  • Green Juices: Make fresh green juice a part of your diet as in addition to increasing metabolism it has anti-cancer, anti-diabetes properties and improves your general wellbeing.
  • Lean Meat: Consider including good lean meat as part of your diet. Whether it is part of a big meal or a snack, it is a great metabolism booster.
  • Dry Fruits and Nuts: Do you have the habit of snacking in between your office hours? Then the best option would be to snack on dry fruits and nuts – this will keep you full and also improve your metabolism.
  • Salad: Salads gives you the energy to get you going without the concerns of calories. Make green salad a part of your routine diet and see remarkable results.
  • Egg Whites: Being rich in branched-chain amino acids, protein and vitamin D, egg whites keep your metabolism stoked.

Chilli pepper, coffee and green tea are other foods that can boost metabolism.