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Optimizing your metabolism is one of the best ways to ensure healthy weight loss, increasing fat burn and consequently ensuring the calorie deficit needed to see results on the scale. While there are a variety of ways in which you can speed up your metabolism, the most effective, perhaps, is through your diet. Through eating protein-rich, high-fiber foods, you can increase your body’s fat burning potential with the thermic effect of food, allowing you to eat as much as you need while outputting an abundance of calories for weight loss.
Not sure which fibrous foods you should be eating to get the most out of your diet? We checked in with registered dietitian Trista Best and nutritionist Lisa Richards to get a comprehensive rundown on the best of the best. This is what they suggested.
Avocado
Loaded with healthy fats, avocado is also a fibrous fruit which can elevate your diet and improve the efficacy of your metabolism. “The combination of fiber and healthy fats can be beneficial for metabolism by reducing the amount of inflammation in the body and allowing it to let go of excess weight more easily,” explains Best.
Have some avocado toast on whole wheat bread for a nutrient dense breakfast, or add some atop a burger at dinner to increase the volume of your meal. This will keep you full and satisfied long after eating which will also help to promote weight loss.
Chia Seeds
Easily thrown into any given smoothie for a rapid boost of nutrients, chia seeds are packed with fiber to improve digestion and fill you up. “[Chia seeds] boost a food's fiber content drastically by providing 10 grams of fiber per one ounce serving. When added to a high fiber diet, even a half ounce serving will make big improvements in fiber intake,” says Best.
Apples
Apples are one of the best fruits to eat regularly to increase your fiber intake and satiate your appetite despite being low in calories. “An apple contains about 4 grams of fiber which can boost metabolism and prevent overeating by keeping you full. However, apples also provide a secondary means of speeding your metabolism through the thermogenic effect of food,” notes Richards. “This is where the body increases its calorie burning potential based solely on the food.” Seeing as apples are more difficult to digest than other foods, they require your body to exert more energy in breaking them down, effectively increasing your metabolism in the process.
Whole Grains
Disproving the idea that carbs are the enemy, whole grain carbs such as oats and grains can actually be of great benefit to your body in boosting fat burn. “Whole grain foods are those that have not undergone a refining or enriching process where the vitamins, minerals, and fiber have been removed and reintroduced in a synthetic capacity,” explains Richards. “They contain a dense amount of fiber and help to remove waste from the body and speed up metabolism.”
Broccoli
A cruciferous vegetable which is also packed with plant-based protein, broccoli is a great source of fiber for promoting healthy weight loss while keeping you full. “This popular vegetable contains about 5 grams of fiber per cup and boosts metabolism by improving gut health and providing satiety,” says Richards. “Aiming at having broccoli be your source of fiber 3 or 4 times a week is a great way to improve health and your metabolism.”
