Best Metabolism Boosting Ingredients
Ingredients such as caffeine, guarana, yerba mate and green tea as well as capsicum, ginger and bitter orange may help to boost the metabolism. However, these ingredients may not be suitable for everyone and might not replace a healthy diet and regular exercise.
At some point in our lives, it is thought that most people will embark on a diet in a bid to lose unwanted pounds around their middle. Some people even complain of having a supposed ‘slow’ metabolism that might be affecting how they lose weight. Consequently, many are turning to weight management aids with many weight loss supplements on the market claiming to help you slim down. But, what are the best metabolism boosting ingredients to look out for on the labelling? To help reach a conclusion, it is important to understand what your metabolism is as well as analysing ingredients and examining clinical studies.
What is the Metabolism?
Your metabolism is thought to describe all of the chemical processes that happen in the body to keep it alive and functioning properly. It is believed to include how your body converts foods into energy. It is said that your body needs energy even at rest in able to carry out everyday functions such as breathing, repairing cells and fuelling muscles. The number of calories you body needs at a minimum to function is supposedly called your basal metabolic rate. Your age, gender, diet and muscle mass are thought to be factors that may influence your metabolic rate.
It is thought that your metabolism might have an effect on how you are able to lose weight and it is claimed that anyone may be able to improve his or her metabolic rate. It is believed that certain foods and ingredients in supplements might help to boost your metabolism and may affect how quickly you burn calories.
What are the best ingredients to boost your metabolism?
It is claimed that thermogenic ingredients may help prevent obesity as they are thought to increase energy expenditure, fat oxidation and might counteract a decrease in your metabolic rate. These ingredients may help to rev up your metabolism, which might allow you to burn more calories over the course of the day, which may aid in weight management.
Caffeine is supposedly a common ingredient found in soft drinks, energy drinks and other beverages such as coffee. It is also believed to be one of the main ingredients in marketed fat burning supplements as it is thought to be a stimulant. It is claimed that caffeine may stimulate the central nervous system, heart and muscles. It is thought that it can help increase heat production in the body, which is apparently called thermogenesis. This is said to help boost your metabolism, which may help you to burn more calories over the course of the day and might even use fat stores for energy.
Other ingredients containing caffeine seem to be gaining popularity in weight loss supplements. For example, it is thought that guarana is used as a stimulant and it is believed to be the most caffeinated plant. It supposedly contains twice the amount of caffeine than is found in coffee beans. It is said to be included in the latest fat burners due to its caffeine content, which may have thermogenic properties. This might increase energy expenditure and may encourage fat oxidation in the body
Yerba mate is also believed to contain high amounts of caffeine, vitamins and minerals, which may encourage thermogenesis in the body and might speed up your metabolism. It is claimed that the caffeine in yerba mate may stimulate the release of the hormones that might burn fat in the body.
As well as caffeine, green tea is thought to contain antioxidants that may help to increase your metabolism. It is believed that green tea is made from steaming leaves of the camellia sinensis plant and has supposedly become a popular ingredient in marketed fat burners and even as a stand alone supplement. It is claimed that green tea contains more antioxidants than any other type of tea, which might link this ingredient to weight loss. It supposedly contains antioxidants known as epigallocatechin Gallate (EGCG) that studies apparently link to boosting the metabolism. The combination of catechins and caffeine is believed to help raise resting metabolism and might promote thermogenesis and fat oxidation.
It is thought that spicy foods may contain natural chemicals, which might boost your metabolism. This has supposedly led to capsicum, which may be better known as peppers, to be included in supplement ingredient lists. It is said to contain a chemical, which may be known as capsaicin. This is believed to create that burning or hot sensation that you might experience with chilli peppers or red peppers. It is claimed that capsaicin may help to raise your body temperature and might increase your metabolic rate. It is thought to encourage brown fat cells to burn off white fat cells that may have been stored as body fat. Although capsaicin might only cause a temporary effect, it might help you to burn more calories during the day, which might aid in weight management.
Another ingredient that is believed to help increase your metabolism is the common herb and spice, ginger. It is thought that ginger may have thermogenic properties, which might rev up your metabolism too. By supposedly raising the body’s temperature, this may allow your body to burn more calories and increase energy expenditure during the day, which might led to fat stores being used as fuel.
Bitter orange may be known in weight loss supplements as citrus aurantium. It is thought to be a plant, which supposedly has been used in Chinese herbal medicines and may even aid in weight loss efforts. It is believed that this ingredient might contain several alkaloids, which may help breakdown fat in the body. It is also said to promote thermogenesis and might speed up the metabolism. This may increase energy expenditure and might utilise fat stores in the body.
However, although caffeine and associated ingredients may be linked to boosting the metabolism, it might be important to remember that this may only cause a temporary effect on the body. It is said that including certain foods or taking supposed fat burning supplements might not be a replacement for a healthy diet and regular exercise. In particular, research suggests that high intensity interval training (HIIT) may be the best form of cardiovascular exercise to boost the metabolism. It is thought that performing periods of high intensity exercise combined with low intensity periods might allow you to burn calories for hours after your workout. Strength exercises and weight training are also said to increase your metabolism. It is thought that a strength-training program may increase your resting metabolic rate or basal metabolic rate.
Although, some of these ingredients may have an indirect affect on our metabolism. For example, caffeine is thought to give you a temporary boost in energy and concentration, which might give you what you need to perform harder during your workouts. In turn, this may help you to jump-start your metabolism through exercise.
But, it must be remembered that not all ingredients might be suitable for everyone. Although caffeine is thought to be safe for most adults when used moderately, it may not be suitable for those sensitive to stimulants or when taken in high doses. Some people may experience side effects such as an increased heart rate, insomnia, stomach irritation or headaches. It might not be a safe ingredient for those with heart conditions and may not be suitable for those that have diabetes or irritable bowel syndrome (IBS). Due to supposed high content of caffeine, guarana, yerba mate and green tea may cause similar side effects. Even though it is said that ginger might be safe for most people to consume, some side effects may include heartburn, diarrhoea and stomach discomfort.
Therefore, it is claimed that thermogenic ingredients may be linked to boosting your metabolism. It is thought that caffeine and ingredients containing caffeine might increase energy expenditure and may encourage fat oxidation. Capsicum, ginger and bitter orange are foods that might also help to raise your metabolic rate. However, these ingredients may not be miracle workers on their own and exercise is still believed to be important for improving your metabolism. Also, ingredients in supplements might not be suitable for everyone and if you have any concerns, you may be best speaking to a professional for advice before starting any new dieting programmes.
Clinical Studies on Ingredients
Research and studies on caffeine, green tea, capsicum and ginger may be examples of thermogenic ingredients that may have a positive effect on the metabolism.
Studies have found that caffeine can supposedly stimulate the metabolic rate in normal weight and obese individuals. One study found that ingestion of 4.5mg of caffeine seemed to raise energy expenditure by 15% for three hours post-exercise.
Interestingly, one study found that inactive subjects experienced a greater increase in their resting metabolic rate than the exercise-trained subjects after 300mg of caffeine. They thought that this suggested that endurance training results in a reduced thermogenic response. This may indicate that those consuming caffeine without exercise may benefit from a boost to the metabolism more than those who exercise. Another study found that caffeine consumed one hour prior to exercise might improve endurance exercise performance. This may suggest that rather than a metabolism boost, you might work harder during your workout, which might indirectly boost the metabolism.
One particular study found that taking yerba mate before exercise seemed to enhance fat metabolism during light and moderate exercise. A selection of healthy male and female subjects were given 1000mg of yerba mate before exercise and the results are thought to have shown that it may have caused an increase in fat oxidisation and energy expenditure.
Many studies are thought to demonstrate green tea’s supposed fat burning abilities. A study found that the supposed thermogenic effect of green tea might not be caused just by its caffeine content, but by the interaction between catechin-polyphenols and caffeine.
Capsaicin has also supposedly been found to promote thermogenesis in the body with a study finding that red peppers may increase diet-induced thermogenesis. Another study found that within 30 minutes of women taking 5g of capsicum, their metabolic rate was immediately increased by up to 20% and sustained or increased for up to 30 minutes.
One study claims that its results show enhanced thermogenesis after taking ginger, while another study found that bitter orange or citrus aurantium increased resting metabolic rate and energy expenditure.
In conclusion, supposed thermogenic ingredients that may be found in weight loss supplements might help to rev up your metabolism. Ingredients such as caffeine, guarana and yerba mate may help you to increase your energy expenditure and might encourage fat oxidation. It is thought that the combination of catechins and caffeine in green tea may help you to boost your metabolism. Studies on foods such as peppers, ginger and bitter orange also claim they may jump-start your metabolic rate. However, these ingredients might not be suitable for everyone and may not replace the benefits of a healthy diet and regular exercise.
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