As we add years, and especially after the age of 60, our metabolism becomes slower and slowerwhich can lead to weight gain and greater difficulty in losing it. This is partly due to the loss of muscle masssomething that occurs naturally with aging. Muscle tissue burns more calories than fat, so having less muscle leads to a slower metabolism. Also hormonal changessuch as those due to menopause, can slow down the metabolism.

In addition to exercising to gain muscle mass, staying well hydrated and following regular meal times (eating dinner early), some keys when preparing your meals will help you improve your metabolism.

Nutrients that speed up metabolism according to science

One of the most important factors to help speed up metabolismAccording to numerous studies, it is include more protein in meals. And proteins have a greater thermic effect than fats and carbohydrates, which means that To digest them we burn more calories.

Adding spice can also help. Various research indicates that capsaicin, a substance present in chili peppers, slightly increases the rate at which the body burns calories.

On the other hand, spices like turmeric and ginger They have proven anti-inflammatory properties and there are studies that indicate that they also have a powerful thermogenic effect (i.e. burning calories).

Other substances such as catechins (present, for example, in green tea) or caffeine (in tea or coffee), present in foods such as green tea, also have a metabolism-enhancing effect.

Next we will see 5 dinner recipes that contain these nutrients and that will help you activate your metabolism.

Fake tofu egg with mushrooms

Tofu is a soy derivative which, in addition to providing minerals, vitamins and isoflavones, is an excellent plant protein source. The dietitian and nutritional mentor Paola Procellauthor of the book Your health starts in the kitchenproposes a very original and delicious recipe of fake tofu egg.

To make it you have to crumble the tofu, fry it in olive oil adding a teaspoon of nutritional yeast and a teaspoon curry, a spice mixture containing turmeric. The curry, in addition to giving flavor to the dish, will give it a yellow color similar to that of the egg.

On the other hand, sauté the cut shiitake mushrooms with a little olive oil and when they are done you can add them to the tofu. Easy and delicious!

Pumpkin, chickpea and quinoa salad

Eloisa Faltonichef author of the book Eat and burnin which he shares ways to speed up your metabolism and fill yourself with energy while losing weight, proposes a recipe for dinner based on pumpkin and chickpeas seasoned with oil and spices such as turmeric and ginger.

To make it, use a hokkaido pumpkin (although you can use another type of pumpkin), place it on a baking tray along with some cooked chickpeas seasoned with a little oil, turmeric, ginger, salt, cumin and pepper, and bake it for half an hour.

Once roasted, place the pumpkin and chickpeas on a base of quinoa, fresh pepper, cucumber and cooked beet.

Salad with crispy chickpeas

If you are looking for a light recipe, but at the same time satisfying and completedon’t miss this proposal from the chef and nutritionist Marta Verona: some crunchy and super protein chickpeas with which you can complete any salad.

To prepare the chickpeas, you just have to mix them with tahini (a sesame paste), garlic and paprikaand cook them in the oven or air fryer until they are crispy.

Verona adds them to a salad made of cucumber, radishes and feta cheese and dresses it with lemon juice mixed with fresh grated gingersesame oil and tahini. Do you dare to try it?

Vegetable couscous

Couscous is a good source of vegetable protein and it can be a very good option for a satisfying dinner. Chef Santi Ávalos proposes a Berber-style couscous with vegetableswhich is made with pre-cooked whole grain couscous, cooked chickpeas and vegetables cut into cubes and sautéed for a few minutes (carrot, parsnip, cauliflower, zucchini, onion… although you can add the ones you like the most).

If you add a little turmeric or ginger powderyou will enhance its effect on the metabolism.

Mixed sandwich with broccoli

Another very original and healthy recipe from Marta Verona These are sandwiches made with a mixture of broccoli, egg and fried mozzarella cheese as a slice instead of bread.

Inside you can add some slices of cheese and ham, which provides you with protein, or if you follow a vegetarian diet you can replace it with a source of vegetable protein, such as a little hummus.