Here are 20 delicious low carb recipes that are also healthy and protein-rich. Blood tests are one of the key ways to confirm a diagnosis of hemochromatosis. Additional testing might include an MRI, genetic testing, and a liver….

Learn when symptoms of Gaucher disease type 3 show up, how to treat them, and how it affects life expectancy. Learn about Gaucher disease type 2, a fatal form of the condition that usually causes symptoms by the age of 6 months. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Self Care Tips Nutrition Skin Care Guide Dry Skin Remedies Acne Eczema Types Psoriasis Basics. Medically reviewed by Katherine Marengo LDN, R. Shopping list 1. Salmon and blueberry 2. Chicken and berry chopped salad 3. Squash salad with quinoa 4.

Dark chocolate matcha butter cups 5. Two smoothie recipes Other ways to boost metabolism Jumpstart your metabolism this week. What a metabolism-boosting basket looks like.

Share on Pinterest. Spices and oils salt pepper allspice ginger. Was this helpful? Salmon with a blueberry glaze. Chicken and berry chopped salad. Kale and butternut squash salad with quinoa. Dark chocolate matcha butter cups.

Two metabolism-boosting smoothies. Signs your body has a sluggish metabolism weight gain or an inability to lose weight fatigue frequent headaches low libido dry skin brain fog hair loss. How we reviewed this article: Sources.

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Nov 30, Written By Ayla Sadler. Nov 29, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Read this next. The 11 Best Foods to Boost Your Metabolism. By Alina Petre, MS, RD NL. The 3-Day Fix to Supercharging Your Metabolism.

Medically reviewed by Daniel Bubnis, M. The Fuel-Good, Keto-Happy Shopping List for Beginners. The 13 Healthiest Root Vegetables. By Rachael Ajmera, MS, RD. Medically reviewed by Debra Rose Wilson, Ph. Blood Tests for Hemochromatosis. Medically reviewed by Mia Armstrong, MD.

What to Know About Gaucher Disease Type 3. In other words, it is the number of calories that our bodies need to maintain basic life-sustaining functions, such as breathing and maintaining body temperature, without any physical activity.

Knowing your BMR is essential for determining your daily calorie needs for weight management or weight loss goals. Here are the steps to calculate your BMR:. While genetics play a role in determining your metabolism, certain foods can help boost your metabolism.

Capsaicin, the compound that gives chili peppers their spicy flavor, can help increase your metabolism by increasing the heat your body produces. This, in turn, can lead to a temporary increase in calorie burning.

In one study , people who ate a meal containing capsaicin burned more calories for several hours after the meal than those who ate a meal without capsaicin.

Coffee contains caffeine, which can help increase your metabolism by stimulating your nervous system. Caffeine can also help improve your athletic performance by increasing the amount of fatty acids in your bloodstream, which your muscles can use for energy.

Like coffee, green tea contains caffeine and a compound called epigallocatechin gallate EGCG , which can help increase your metabolism by increasing the fat your body burns. Protein is also more filling than carbohydrates or fats, which can help you feel fuller for longer and reduce your overall calorie intake.

Whole grains, such as brown rice and whole wheat bread, are high in fiber, which can help increase your metabolism by keeping you feeling full and reducing your overall calorie intake.

Fiber can also help regulate your blood sugar levels, which can help prevent insulin resistance and reduce your risk of developing type 2 diabetes. Omega-3 fatty acids can also help reduce inflammation in your body, which can help prevent chronic diseases such as heart disease and arthritis. This recipe is high in protein and low in calories, making it the perfect breakfast for anyone looking to lose weight.

To make this omelet, whisk together 2 egg whites, 1 tablespoon of skim milk, and your choice of chopped vegetables such as spinach, bell peppers, and onions. Cook the mixture in a non-stick pan until the eggs are set, and serve with a slice of whole-grain toast. Greek yogurt is high in protein, which can help increase your metabolism, and berries are high in antioxidants and fiber.

To make this recipe, mix 1 cup of plain Greek yogurt with a handful of fresh berries such as blueberries, raspberries, or strawberries and a drizzle of honey.

Smoothie bowls are a great way to start your day with a healthy and delicious breakfast. To make this recipe, blend together 1 cup of frozen mixed berries, 1 banana, 1 cup of almond milk, and 1 scoop of protein powder optional. Pour the mixture into a bowl, and top with your choice of sliced fruit, nuts, and seeds.

Grilled chicken is a great source of lean protein, and vegetables like spinach, tomatoes, and cucumbers are packed with fiber and nutrients. To make this salad, grill a chicken breast and slice it into strips. Combine the chicken with a handful of spinach, sliced tomatoes, sliced cucumbers, and a drizzle of balsamic vinaigrette.

Lentils are high in fiber and protein, making them a great addition to any weight loss diet. To make this soup, sauté diced onions and carrots in a large pot until softened.

Add 1 cup of lentils, 4 cups of chicken or vegetable broth, and a bay leaf. Simmer the mixture for minutes or until the lentils are tender.

Serve with a side of whole-grain bread. Turkey is a great source of lean protein, and avocado is high in healthy fats and fiber. To make this wrap, spread mashed avocado onto a whole-grain wrap. Layer on sliced turkey breast, sliced tomatoes, and baby spinach.

Roll up the wrap and enjoy! Salmon is high in omega-3 fatty acids, which can help increase your metabolism and reduce inflammation. To make this recipe, place a salmon fillet on a baking sheet and brush it with olive oil.

Season with salt, pepper, and your choice of herbs such as dill or rosemary. Roast in the oven at °F for minutes or until the salmon is cooked.

Serve with roasted vegetables such as broccoli, cauliflower, and carrots. Quinoa is a great source of protein and fiber, and bell peppers are packed with vitamins and antioxidants. To make this recipe, cook quinoa according to package instructions.

Cut the tops off of bell peppers and remove the seeds and membranes. Stuff the peppers with the cooked quinoa, diced tomatoes, onions, and a sprinkle of shredded cheese. Bake in the oven at °F for minutes or until the peppers are tender.

Chili is a great dinner option that can be made healthy and flavorful. To make this recipe, brown ground turkey in a large pot with diced onions and garlic.

Add diced tomatoes, kidney beans, chili powder, cumin, and salt to the pot, and simmer for minutes. Serve with a dollop of plain Greek yogurt and a sprinkle of chopped cilantro.

Apples are high in fiber and antioxidants, while almond butter is high in healthy fats and protein. To make this snack, slice an apple and spread almond butter on each slice. Greek yogurt is high in protein and calcium, while cinnamon can help stabilize blood sugar levels. To make this snack, mix 1 cup of plain Greek yogurt with a sprinkle of cinnamon and a drizzle of honey.

Eggs are high in protein and nutrients, making them a great snack. To make hard-boiled eggs, place eggs in a pot of water and bring them to a boil. Reduce heat and simmer for minutes. Drain the water and rinse the eggs in cold water to stop cooking.

Chickpeas are high in protein and fiber, making them a great snack for weight loss. To make roasted chickpeas, drain and rinse a can of chickpeas and pat them dry.

These processes include breathing, digestion, and blood circulation. Metabolism is determined by the chemical reactions in our bodies to maintain life.

These reactions are responsible for converting food into energy, building and repairing tissues, and eliminating waste products. Understanding metabolism is important because it plays a significant role in our overall health and well-being.

BMR, or Basal Metabolic Rate, is the minimum energy our bodies need to function at rest. In other words, it is the number of calories that our bodies need to maintain basic life-sustaining functions, such as breathing and maintaining body temperature, without any physical activity.

Knowing your BMR is essential for determining your daily calorie needs for weight management or weight loss goals. Here are the steps to calculate your BMR:.

While genetics play a role in determining your metabolism, certain foods can help boost your metabolism. Capsaicin, the compound that gives chili peppers their spicy flavor, can help increase your metabolism by increasing the heat your body produces. This, in turn, can lead to a temporary increase in calorie burning.

In one study , people who ate a meal containing capsaicin burned more calories for several hours after the meal than those who ate a meal without capsaicin.

Coffee contains caffeine, which can help increase your metabolism by stimulating your nervous system. Caffeine can also help improve your athletic performance by increasing the amount of fatty acids in your bloodstream, which your muscles can use for energy.

Like coffee, green tea contains caffeine and a compound called epigallocatechin gallate EGCG , which can help increase your metabolism by increasing the fat your body burns. Protein is also more filling than carbohydrates or fats, which can help you feel fuller for longer and reduce your overall calorie intake.

Whole grains, such as brown rice and whole wheat bread, are high in fiber, which can help increase your metabolism by keeping you feeling full and reducing your overall calorie intake. Fiber can also help regulate your blood sugar levels, which can help prevent insulin resistance and reduce your risk of developing type 2 diabetes.

Omega-3 fatty acids can also help reduce inflammation in your body, which can help prevent chronic diseases such as heart disease and arthritis. This recipe is high in protein and low in calories, making it the perfect breakfast for anyone looking to lose weight.

To make this omelet, whisk together 2 egg whites, 1 tablespoon of skim milk, and your choice of chopped vegetables such as spinach, bell peppers, and onions. Cook the mixture in a non-stick pan until the eggs are set, and serve with a slice of whole-grain toast. Greek yogurt is high in protein, which can help increase your metabolism, and berries are high in antioxidants and fiber.

To make this recipe, mix 1 cup of plain Greek yogurt with a handful of fresh berries such as blueberries, raspberries, or strawberries and a drizzle of honey.

Smoothie bowls are a great way to start your day with a healthy and delicious breakfast. To make this recipe, blend together 1 cup of frozen mixed berries, 1 banana, 1 cup of almond milk, and 1 scoop of protein powder optional.

Pour the mixture into a bowl, and top with your choice of sliced fruit, nuts, and seeds. Grilled chicken is a great source of lean protein, and vegetables like spinach, tomatoes, and cucumbers are packed with fiber and nutrients.

To make this salad, grill a chicken breast and slice it into strips. Combine the chicken with a handful of spinach, sliced tomatoes, sliced cucumbers, and a drizzle of balsamic vinaigrette. Lentils are high in fiber and protein, making them a great addition to any weight loss diet. To make this soup, sauté diced onions and carrots in a large pot until softened.

Add 1 cup of lentils, 4 cups of chicken or vegetable broth, and a bay leaf. Simmer the mixture for minutes or until the lentils are tender.

Serve with a side of whole-grain bread. Turkey is a great source of lean protein, and avocado is high in healthy fats and fiber. To make this wrap, spread mashed avocado onto a whole-grain wrap.

Layer on sliced turkey breast, sliced tomatoes, and baby spinach. Roll up the wrap and enjoy! A serving of avocado a third of the fruit , has about 7 grams of monounsaturated fat, per the USDA.

Bulgur salads are an easy and nutritious lunch to whip together. Plus, you can make it once and enjoy it for a few days. Another option is using bulgur as your grain in your next grain bowl creation. Bulgur is a top-notch whole grain because it's especially high in fiber.

A cup of cooked bulgur has just calories but contains 8 grams of fiber along with 6 grams of protein, per the USDA. This serving provides about a third of women's fiber needs for the day. Even if you're in a pinch, try to avoid indulging in these lunch foods, especially if you're trying to lose weight.

If you're bringing a sandwich from home or grabbing a sub from the deli, make the bread whole-grain instead of one made with refined white grains. Refined grains are lower in fiber so they don't have staying power — they're more quickly processed and digested.

This will leave you feeling hungry sooner than you may like. Don't fall for healthy-sounding bread, like "multigrain" or "wheat" — it should be described as "whole-grain" or "whole-wheat" instead. OK, this isn't one specific food, but really any fried food, whether it's french fries or chicken tenders.

When food is deep-fried, it means it's usually been tossed in some kind of coating usually made of refined grains and then soaked in oil, which is typically not one of the healthier oils high in monounsaturated fat.

Both of these add calories without much or any nutritional benefit. Take an omega-3 fatty acid vegetarian-friendly or fish oil supplement. Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods.

They include high-protein black bean, chickpeas and kidney beans. Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list. Try tossing beans in salads, soup recipes or pasta dishes.

Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese. Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Tip: Trim off any visible fat from meat and poultry, including the skin. Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking. Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health.

Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup. Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full. Tip: Eat broccoli steamed or roasted.

Or, enjoy it raw with a low-fat veggie dip. Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium. They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow.

All are equally healthy for you. Tip: Adult women should get more than twice the amount of iron as men. One cup of lentils provides about 35 percent of your daily iron needs.

HEAT a large skillet over medium heat. Add ½ tablespoon of the oil and place the stuffed bread into the skillet. Cook for 2 to 3 minutes, or until the bread starts to brown. DRIZZLE the remaining oil over the top of the bread and turn. Cook for 2 to 3 minutes longer, or until browned and cooked through.

Serve immediately or cool on a wire rack. NUTRITION per serving calories, 17 g protein, 64 g carbohydrates, 7 g fiber, 7 g fat 0 g saturated , mg sodium.

MORE: 4 Metabolism-Boosting Supplements. Ham and Cheese Bake. PREHEAT the oven to ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined. ADD the bread, broccoli, scallions or shallot, and bacon or ham and stir until the mixture is well coated.

Transfer to an 8"x 8" baking dish. TOP with the tomatoes and sprinkle with the cheese. Bake for 20 to 25 minutes, or until the cheese is slightly browned and the top of the casserole puffs.

Cut into 4 equal portions and serve immediately with 1 glass of orange or grapefruit juice. NUTRITION per serving calories, 23 g protein, 48 g carbohydrates, 4 g fiber, 10 g fat 4 g saturated , mg sodium. MORE: 10 Brilliant Uses For Egg Shells. Barbecue Chicken Salad. PLACE the lentils, water, chipotle chile, and adobo sauce in a rice cooker and set to cook.

Or, if you don't have a rice cooker, place the lentils, water, chipotle chile, and adobo sauce in a small saucepan, bring to a boil, and cover.

Reduce to a simmer for 10 to 15 minutes, or until most of the water is gone and the lentils are almost cooked through. ADD the asparagus as soon as the cooker shuts off if you're using the rice cooker, and steam for 5 minutes.

If using the saucepan, add the asparagus once most of the water is gone and cook for 5 minutes longer, or until the asparagus is tender. Remove the lentil mixture from the rice cooker or saucepan and place in a bowl, uncovered. PLACE the chicken in a medium bowl and add the walnuts, celery, and barbecue sauce.

Stir to coat. Transfer the lentil mixture to a platter and top with the chicken. NUTRITION per serving calories, 34 g protein, 48 g carbohydrates, 11 g fiber, 9 g fat 0 g saturated , mg sodium.

MORE: 9 Slimming Chicken Dishes. Cuban Sandwich. SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion.

Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick. SPREAD the yogurt, mayo, and relish on 1 side of the baguette and top with the pork and ham. Spoon the onion on top.

Many are rich in fiber or protein, which can make you feel full longer and support weight loss efforts. Remember, metabolism is just one piece of the weight-loss puzzle.

Metabolism-Boosting Powers: Fish salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids and protein. Your body burns slightly more calories digesting protein than fat and carbohydrates. Tip: The American Heart Association recommends people should eat fatty fish at least two times per week.

Take an omega-3 fatty acid vegetarian-friendly or fish oil supplement. Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods. They include high-protein black bean, chickpeas and kidney beans. Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list.

Try tossing beans in salads, soup recipes or pasta dishes. Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat.

Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese. Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Tip: Trim off any visible fat from meat and poultry, including the skin. Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking. Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health.

Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup. Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full.

Tip: Eat broccoli steamed or roasted. Or, enjoy it raw with a low-fat veggie dip. Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium. After all, eating the same food for 30 days could cause your body to feel sluggish or damage your relationship with food.

It just means your metabolism could benefit from switching up to higher quality foods. These ingredients were selected in mind for flexibility, affordability, and ease — meaning if you want to whip up your own nutritious, metabolism-boosting recipes, you can!

Some of the most delicious dishes are those that create a powerful flavor with a small amount of ingredients. This dish takes the fresh, natural flavor of wild-caught salmon and tops it with the sweetness of blueberries. Add a few extra ingredients to bring it all together and you have a visually beautiful and deliciously tantalizing main dish.

An important factor to creating the perfect salad is balancing not only the quantity of ingredients, but also the flavors.

With this salad, the succulent flavor of the chicken balances beautifully with the bright acidity of the berries. After mixing these together with a few other ingredients on top of a bed of romaine, you have a perfectly balanced salad full of different flavors sure to excite your taste buds and satisfy your hunger.

The perfect solution are these dark chocolate matcha butter cups. These bite-sized treats give a beautiful balance between the dark chocolate and matcha and provide a sweet satisfaction to the end of the meal.

If you want to further your metabolism-boosting meal-planning experience, smoothies are always a go-to for a quick breakfast or even a snack! Beyond dietary changes, lifestyle habits are key to boosting your metabolism. As mentioned earlier, exercise and muscle mass can give your metabolism a boost.

Even just regular walking or jogging for minutes two to three times a week can make a huge impact on your energy levels. Fueling your body with the right foods is a serious game changer. One of those foods being a source of protein.

Proteins increase your metabolic rate by 15 to 30 percent. Many people believe that reducing their caloric intake for long periods of time will result in rapid weight loss. Having one or more of these conditions may be known as metabolic syndrome , which increases your risk for serious diseases like heart disease, stroke, or diabetes.

When it comes to treating metabolic syndrome, your doctor will often recommend lifestyle changes. Going with this shopping list will be a good start! Ayla Sadler is a photographer, stylist, recipe developer, and writer who has worked with many of the leading companies in the health and wellness industry.

She currently resides in Nashville, Tennessee, with her husband and son. You can find more of her work here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. What you eat affects your metabolism, making it either easier or harder to lose weight.

Here are the 11 best foods to boost your metabolism. A stronger metabolism can help you on your weight loss journey and burn fat more easily, but is three days enough to get your metabolism running…. It sticks to the basics, so….