Each Macronutrient does not contain same number of calories. Protein and carbohydrate provides 4 calories per gram, while each gram of fat provides 9 calories. So if you eat a food containing 10 gram of protein, carbohydrate and fat, then it will always add up to 40+40+90, ie, 170 calories. So you have to workout 170 calories to burn that 170 calories. But there is another side of the story. Some foods have their own thermogenic effect. Just to digest those foods, you would burn a good number of calories. Some foods increase muscles in your body, hence increase the metabolism rate. Let me Discuss the foods below.
Foods with High Thermic Effect
The process of thermic effect foods are also called TEF. Whenever you eat some food, it increase the metabolism rate. This process itself require some energy to digest, absorbs and transport the micronutrients (protein, fat and fat) to our body cells. 5% - 15% calories of the foods you eat throughout the day are used for this process. We can increase this % easily if we know which foods have high thermic effects. Now question is which are the high thermic effect foods -
- Foods with high percentage of protein but less percentage of fats produce most thermic effect, so you can keep Lean Meat, Salmon and Sardines in your top list
- High fiber carbohydrate takes time to digest, hence metabolism rate goes up for a good period of time. So eat oatmeal, multi grain cereals, whole-grain bread, whole-grain pasta, sweet potatoes, brown rice, spinach, broccoli, salad greens,oranges, apples, grapefruit, pears, blueberries, and cantaloupes.
- Spices boost up metabolism rates, especially check for chili peppers and paprika
Low fat dairy products
Low fat dairy products help to boost up metabolism rate. They also help to build muscles which in turn very useful for burning energy in idle time. So please include Low fat or skim milk and Fat-free or low-fat yogurt in your shopping list
Lentils warm up metabolism
Many of us are iron deficient. If your body is running short of iron your body metabolize slowly. Lentil is not only a huge source of iron, also a good source of protein. So add Lentils always in your food list.
I hope you have already heard about EGCG ! It is the most important ingradient of green tea. EGCG is a polyphenol called epigallocatechin-3-gallate (EGCG), or a phytochemical which we can get from green tea. In recent research shows enormous benefits from EGCG. Of all the ones relevant one here is EGCG helps to lose weight by promoting diet-induced thermogenesis and fat oxidation. So please drink green tea 3/4 cups a day.
Hot peppers contains Capsaicin. If you eat food that contains hot peppers Capsaicin will heat up your body. Which means you will burn extra calories. So if you like hot foods, then don't forget to add hot peppers in your shopping list.