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What are the Foods That Increase Metabolism
Eating a healthy diet is the first step on the road to increase your
metabolism. Finding the right foods to accomplish this is easier
than you think.
In the never ending battle to lose weight people have tried all sorts
of calorie cutting diets, energy boosting pills and the latest "Fat
Buster" exercise machine seen on late night TV. During this quest
to burn off the fat they come to realize that maybe what they are
doing is not working as well as advertised. The reality is that if we
give our bodies the nutrition that they need by eating healthy
nutrient dense foods we’ve already won half the battle.
What happens when we eat healthy nutritious food? Our bodies
respond by increasing our metabolism, which in turn burns away
extra fat. Now while this is rather simplified and loosing weight can
require a little more effort as far as exercising and eating right in a
nut-shell this is the first best step to loosing excess weight.
One of the first things we must understand is how our body uses
and stores energy. Our bodies get their energy from the foods we
eat but that energy comes in many different forms. We can get it
from protein, carbohydrates and fat and there are different forms of
these as well. It’s how our bodies use these various forms of
energy that affect our metabolism.
In the case of fat our bodies have very little trouble converting
them directly into fat stores for future use. Because fats tend to get
sent directly to fat storage the body uses very little energy, or
calories, accomplishing this. This is also true of simple
carbohydrates, usually in the form of refined sugars, found
throughout most of our diets. The body not only uses very little
energy converting these refined sugars into fat the huge amounts
of sugar the average person eats causes the body to release larger
amounts of insulin to deal with this sugar overload. These higher
insulin levels stimulate our appetites to eat more and increase the
rate at which we store excess calories as fat tissue.
Foods that increase metabolism include those foods that are high
in complex carbohydrates and proteins. Why? Because complex
carbohydrates and proteins require more energy for the body to
break down and use. This results in extra calories being burned
just for the sake of digestion and cellular metabolism.
Foods that are high in complex carbohydrates also help to increase
our metabolism in another way. Because complex carbohydrates
take longer to break down by the bodies digestive system the
release of the caloric energy is spread out over a longer period of
time. This results in less insulin being released into the blood
stream and a more balanced energy flow during our waking hours
resulting in less snacking on sugary sweets. Sugars and fats on the
other hand tend to cause energy spikes followed by a low period
during which we are tempted to eat more of these fat producing
foods to re-energize ourselves.
Most of the complex carbohydrates we eat come from fruits and
vegetables. Fruits and vegetables can help increase our
metabolism in one other way. They are high in fiber and our bodies’
burn more calories digesting fiber then just about anything else. In
fact it is theorized that many fruits and vegetables fall into the
"negative calorie" categories of foods. A negative calorie food is
one that actually takes more calories to digest then it actually
contains. The resulting increase in metabolism from eating
negative calorie foods can help burn away excess body fat stores
and result in a gradual weight loss. When combined with a
moderate exercise program the weight loss and metabolism
increase can be even greater.
As you can see the foods that increase metabolism are healthy,
nutrient dense foods. Steering clear of processed foods and
refined sugars is key to not only increasing metabolism but also
living a healthy fat free life.
By Andrew Bicknell
by Laurie Hedlund, L.P.N.
Metabolism gets blamed when people put on weight or have trouble
losing weight, but you can learn how to speed up your metabolism.
Increasing your metabolism can help you burn calories, replace fat with
muscle and give you more energy. The key to increasing your
metabolism is understanding what it is.
Metabolism is a combination of physical and chemical processes called
anabolism and catabolism. Anabolism is the constructive phase of
metabolism in which body cells synthesize protoplasm for growth and
repair. Catabolism is the destructive phase of metabolism in which
complex substances are broken down into simpler compounds
producing energy which is essential for the proper functioning of body
cells. Together, these processes distribute nutrients which are
absorbed into the blood after digestion.
Three factors determine your metabolic rate, which is the amount of
calories your body uses every day. The basal metabolic rate(BMR) is the
rate your body uses energy for vital body processes. The rate you burn
energy during physical activity and the rate you use energy during
digestion of food are the two other factors involved in your total
metabolic rate. To improve your metabolic efficiency you only need to
alter what you eat and what you do a little bit to experience a difference
in how you look and feel.
The best way to jump-start your metabolism is to exercise. Exercise will
reduce body fat and increase lean muscle mass. By increasing lean
muscle mass, metabolism will increase and aid in the weight-loss
process. Muscle tissue uses more calories than fat tissue because it
has a higher metabolic rate. Aerobic exercise, like walking, swimming or
cycling, has the added bonus of speeding up your metabolism for 4 to 8
hours after you stop exercising. Additional calories will be burned off
long after you stop exercising.
Weight lifting, resistance or strength training, does not speed up your
metabolism, but it does burn fat and increase your lean muscle mass
which increases your resting metabolic rate. A combination of aerobic
exercise and resistance training is best for optimal fat burning and
metabolism boosting. Exercise in the morning and you will reap the
benefits of a faster metabolism throughout the day, or exercise in short
10 or 15-minute bursts every couple of hours to keep your metabolism
pumping. Exercise any time you can fit it into your day and you will burn
that fat away. By exercising just a little more than usual you can speed
up your metabolism and use up stored fat in the process.
Breakfast is essential. Your body has been deprived of food throughout
the night, therefore your metabolism has slowed. If the cells do not
receive sufficient nutrients they will begin to function less efficiently on
smaller amounts, and they will actually store more fat to use during
these times of nutritional deprivation. Eat six small meals a day to keep
your body's fuel supply consistent and keep your metabolism revved
up. Avoid eating late at night because your metabolism naturally slows
down in the afternoon and evening, so eat a hearty breakfast.
Consistency is important because your body metabolism adapts to your
current weight. If you have been dieting or skipping meals your body's
metabolism slows down to compensate for the lack of nutrients. When
lean people overeat their metabolism speeds up and when obese
people diet their metabolism slows down. The key is a balance of
exercise and diet.
Eat fewer high-fat foods and less total calories. Choosing healthy foods,
such as lean protein and vegetables, can actually increase your
metabolism as well. Increase dietary fiber and limit sugary foods,
alcohol, caffeine and don't smoke. The best foods to increase your
metabolism and help you lose weight are fish, dark green leafy
vegetables, tomatoes, blueberries and other fruits, whole grains, and at
least 8 glasses of water a day.
When your cells need energy they will break down carbohydrates first,
then fat and finally protein. Your body converts carbohydrates into a
form of sugar called glucose which is easily used as fuel by your body.
Any excess carbohydrates you eat will be turned into fat for storage. Of
course, any fat you eat will be stored as fat as well. Your body converts
the fat you eat into body fat very efficiently. If you exercise and eat
wisely, however, you will burn those fat stores and increase your
You can jump-start a sluggish metabolism through exercise and diet
which will have lasting health benefits for you. Not only will you lose
weight and gain muscle mass, but you'll have more energy to burn and
you'll feel great.
I chose this product TO SPEED UP MY METABOLISM because of two
studies.... The first studied showed a more rapid and effective weight loss
than other diet products.This study set out to determine the efficacy of a
calcium/potassium salt of 60% HCA extract from Garcinia cambogia alone
and in combination with niacin-bound chromium and a standardized
Gymnema Sylvestre Extract on weight-loss parameters in human
volunteers. I know blah blah, but In a double-blind fashion, 60 moderately
obese individuals were randomly assigned to three groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from
Group 2 received the Garcinia cambogia extract, chromium polynicotinate,
and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet,
participated in supervised walking five times per week, and took their
assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating
changes in bodyweight, body mass index (BMI), appetite, blood lipids, and
markers of fat oxidation.
After 8 weeks, Group 1 lost an average of 10 pounds, Group 2 lost 12.54
pounds, and the placebo group lost 3.53 pounds. At 8 weeks, both Group 1
and 2 were found to have lost significantly more weight than the placebo
group. A reduction in appetite was also demonstrated in both Group 1 and
2. In addition, both Group 1 and 2 showed a significant increase in
indicators of fat breakdown. It was concluded that supplementation with
the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound
chromium, and Gymnema Sylvestre Extract can help people with weight
management. Very Cool Huh? So there is more...
The next study was an 8 week study....In this 8-week, randomized, double-
blind, placebo-controlled human trial, 30 moderately obese subjects were
divided into three groups. Group 1 received just the calcium/potassium salt
of 60% HCA extract from Garcinia cambogia. Group 2 received Garcinia
cambogia extract, chromium polynicotinate, and Gymnema sylvestre
extract. Group 3 received a placebo. All subjects were placed on a 2000
kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to
60 minutes prior to meals; and participated in supervised walking five
times per week. At the end of 8 weeks, Group 1 lost, on average, 12.1
pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average,
3.06 pounds. At the end of the study period, weight-loss values in both
Group 1 and Group 2 were significantly greater than in the placebo group.
Moreover, the placebo group showed a slight increase in food
consumption, while the HCA groups both showed a significant reduction in
appetite compared to placebo. Based on the results from this study, it was
concluded that the unique HCA extract used in this trial, either alone or in
combination with Gymnema Sylvestre Extract and niacin-bound chromium,
is effective in helping control appetite, increase fat oxidation, and promote
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site...
Please try this product for yourself. CLICK HERE.