Diet Plan To Boost Metabolism

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Diet plan to boost metabolism is not a myth and is not just a theory — it is a science and has many scientific researches behind it. In this article, we will discuss the necessary measures that you can take in your everyday diet that can help you rev up your metabolism.

11 Ways to Boost Your Metabolism

Can You Make Your Metabolism Better?
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Can You Make Your Metabolism Better?

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Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Build Muscle
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Build Muscle

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Your body constantly burns calories, even when you’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout
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Step Up Your Workout

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Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up With Water
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Fuel Up With Water

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Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Should You Try Energy Drinks?
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Should You Try Energy Drinks?

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Some ingredients in energy drinks can give your metabolism a boost. They’re full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Snack Smart
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Snack Smart

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Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals
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Spice Up Your Meals

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Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein
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Power Up With Protein

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Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee
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Sip Some Black Coffee

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If you’re a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea
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Recharge With Green Tea

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Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets
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Avoid Crash Diets

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Crash diets — those involving eating fewer than 1,200 (if you’re a woman) or 1,800 (if you’re a man) calories a day — are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

What You Need to Know

“The Fast Metabolism Diet,” first published in 2013, has its roots in Pomroy’s work in animal nutrition. In animal husbandry, it’s possible to shape the type of meat produced by farm animals (fatty and marbled vs. lean) by manipulating the food the animals eat, which in turn either revs up or turns down their metabolism.1 Pomroy says she realized humans could achieve the same effect by eating different foods.

“Your metabolism is your body’s system for dealing with the energy you take in through food,” Pomroy writes. “The metabolism shuttles that energy into different directions according to what you eat and what you do. The beauty of your metabolism is that it can be manipulated because how you eat and move and live affects how much of your food is stored as fat, how much is used as energy, and how much is devoted to building the structure that is your body.”

The Fast Metabolism Diet has a devoted following, with many people stating that it helped them lose significant weight without going hungry. However, critics note that the weight loss that’s possible on the diet seems to result from calorie restriction, not from the complicated schedule of different foods.

The 3 Phases of the Fast Metabolism Diet

Each phase of this diet plan has its own focus and distinct food lists. According to Pomroy, the phases help your body recover from the previous phase and prepare for the next phase. The phases last for a week altogether, then repeat three times for four weeks in total:

  • Phase 1 (days one and two) is to “unwind stress and calm the adrenals.”
  • Phase 2 (days three and four) is to “unlock stored fat and build muscle.”
  • Phase 3 (days five, six, and seven) is to “unleash the burn,” and focuses on your hormones, heart, and “heat.”

The idea, Pomroy says, is to provide your body with the variety it needs in order to obtain all your necessary nutrients. “You need complex carbohydrates, natural sugars, protein, fat, and even salt to maintain normal body chemistry,” she says, adding that you may need high levels of these elements, especially if you’ve been eating a poor diet for a long time.

However, she says, you shouldn’t include everything you need at once, which is the idea behind the different phases. Shifting between the phases allows the systems and organs targeted in each phase to rest and restore in turn, she says.

Phase 1: What to Eat

Phase 1 is the high-glycemic, moderate protein, low-fat phase. It includes carbohydrate-rich foods such as brown rice and quinoa, fruits that are high in natural sugars, and low-fat, moderate-protein foods.

What to Eat

  • Brown rice
  • Brown rice pasta
  • Quinoa
  • Oatmeal
  • Mangoes
  • Apples
  • Figs
  • Oranges
  • Lean beef
  • Turkey
  • Lentils

What Not to Eat

  • Foods with refined sugar
  • Wheat
  • Corn
  • Juice
  • Dried fruit
  • High-fat meats
  • Milk-based products, including cheese

Phase 1 includes breakfast, lunch, and dinner, plus snacks. Breakfast consists of grains and fruit, lunch includes a grain, a protein, a vegetable, and a fruit, and dinner features a grain, a vegetable, and a protein. This routine, according to Pomroy, teaches your body to use food as energy instead of storing it as fat.

Exercise in Phase 1 should include at least one day of vigorous cardio. Pomroy recommends running, working out on an elliptical trainer, or an upbeat aerobics class.

Phase 2: What to Eat

Phase 2 is the very high-protein, high-vegetable, low-carbohydrate, and low-fat phase of the Fast Metabolism Diet. It features high-nutrient cruciferous vegetables and lots of lean protein.

What to Eat

  • Leafy greens such as kale, collards, and mustard greens
  • Broccoli
  • Cabbage
  • Onions
  • Asparagus
  • Lean beef
  • White meat poultry
  • Buffalo/bison
  • Low-fat fish
  • Egg whites

What Not to Eat

  • Fruit or fruit juice
  • Grains (including corn and wheat)
  • Refined sugar
  • High-fat meat
  • Milk-based products, including cheese

Like Phase 1, Phase 2 includes breakfast, lunch, and dinner, plus two snacks. However, the emphasis is on foods that will build muscle, as opposed to relatively high-carb fruits and grains. Breakfast features lean protein and a vegetable, lunch is another protein and vegetable, and dinner is protein and more vegetables. Both snacks are lean protein, such as buffalo jerky or a few slices of deli chicken.

Exercise in Phase 2 includes at least one day of strength training, with a focus on lifting heavy weights with low reps.

Phase 3: What to Eat

Phase 3 is the high healthy-fat, moderate carbohydrate, moderate protein, low-glycemic fruit phase. It includes foods that are high in healthy fats, such as avocados and coconuts, lots of berries, some grains, and little meat.

What to Eat

  • Nuts, seeds, and nut butters
  • Avocados
  • Coconuts
  • Olives
  • Salmon
  • Berries
  • Asparagus
  • Beans
  • Cauliflower
  • Quinoa
  • Seaweed
  • Beef and chicken liver

What Not to Eat

  • Oranges
  • Peaches
  • Mangoes
  • Beef
  • Poultry
  • Corn and wheat
  • Refined sugar
  • Milk-based products, including cheese

Phase 3 includes breakfast with fruit, a fat/protein food, a grain, and a vegetable. Lunch features a fat/protein source, a vegetable, and a fruit, and dinner has a fat/protein source, a vegetable, and a grain/starch. Both snacks include a healthy fat plus a vegetable.

Exercise in Phase 3 includes at least one day of stress-reducing activity such as yoga or a massage.

7-Day Plan to Boost Your Metabolism

How many times have you started a diet on Monday only to throw in the towel by Tuesday? Too many diets can be frustrating and difficult to stick with. Try the 7-Day Plan to Boost Your Metabolism. It’ll help you melt stubborn fat and keep it off.

What Is Metabolism?

Metabolism is the process by which the body breaks down food to produce energy. When you’re young, muscle mass stores up energy, preventing weight gain. However, with age, we lost that muscle, which gives way to more body fat. By the time you hit 40, your metabolism starts to slow down 5% every decade, making weight loss particularly challenging.

The goods news is you can beat this metabolic slowdown. Follow Dr. Oz’s 7-Day Miracle Plan, and you’ll start burning calories faster than you thought possible.

Dr. Oz’s 7-Day Miracle Plan to Boost Your Metabolism

Day 1: Check Your Metabolism

To begin, you need to figure out your metabolic rate based on your age, height, weight and activity level. This data will help determine how may calories your body can consume before you actually start putting on weight. Then you’ll learn how to adjust that number so you can boost your metabolism and start losing pounds.

Day 2: Cut 100 Calories a Day

When you diet aggressively and make drastic cuts in your daily calorie intake, your body panics, signaling starvation mode; this actually slows metabolism. The best way to diet effectively is to cut 100 calories from what you normally would eat.

Rev Up Metabolism With Ice Cream

Rev your metabolism by still enjoying that bowl of ice cream after dinner. If you normally indulge in half a cup, eliminate 3 tablespoons from that amount, which equals 100 calories. By consuming this dairy-based treat, you’ll also be getting some calcium, which stimulates fat cells to break down fat.

If you want a faster metabolism, think protein. Here’s why: Your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.

Day 4: Eat Every 3 Hours

Here’s a surprising fact about metabolism: If you eat more often, you’ll speed it up. Make sure to eat regularly, which means three meals a day, plus two healthy snacks. And remember to eat within an hour of waking up to keep your body from going into hunger overdrive. To keep your metabolism humming, adhere to this schedule:

  • 6-8 a.m.: Breakfast
  • 10 a.m.: Snack
  • 12-2 p.m.: Lunch
  • 3-5 p.m.: Snack
  • 5-7 p.m.: Dinner
  • Don’t eat after 8 p.m.

Don’t skip your snacks. Research has shown that people who snack on 250 calories three times per day eat less at regular meals and have higher metabolic rates.

Try Dr. Oz’s Metabolism-Booster Snack:

  • A small handful of pistachios. They’re loaded with protein and monounsaturated fatty acids to help burn fat.
  • A few dried apricots for fiber and some sweetness.

Day 5: Drink 3 Iced Drinks a Day: Iced Coffee, Green Tea or Water

Coffee and green tea contain caffeine, a substance that naturally steps up metabolism. Add ice and you’ll boost it even more. Iced drinks force your body to work to warm up, which burns more energy.

Day 6: Take Zinc

Zinc reduces hunger by increasing your level of leptin, a key hormone that alerts the body when you’re full so you won’t keep eating when you’re no longer hungry. You can buy zinc in 15mg packets or simply get it from your multivitamin, which usually contains about 12mg of this essential mineral.

Day 7: Exercise in Short Bursts

When you exercise in short bursts, you wake up your muscles, causing them to immediately demand more calories and then burn them fast. A short dance or walking up a sudden hill are examples of such sudden bursts that can give your metabolism a boost.

Do-It-Anytime Metabolism-boosting Exercise:

Start by sitting in a chair. Stand up but don’t use your arms. Instead use your quads and your glutes to get up. Repeat a few times for a burst that’ll build muscle and burn fat.

Work your arms, legs, butt, back and core in only five minutes. 

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