The theory behind weight loss is simple: if you increase your metabolic rate and sustain that increase, you will achieve lasting weight loss. There are many things that have an impact on your metabolism; exercise, how often you eat, the amount you eat, and even what you eat.
Our metabolism impacts our energy level as well as our ability to burn fat. The higher your metabolic rate, the more energetic you will feel. The lower your metabolic rate, the more lethargic you will feel. Eating healthier in itself can help increase your metabolism.
The Power of Proteins
Exercise and proteins are your greatest allies in the battle of the bulge. Your body has to work much harder to process proteins than to process either fats or carbs. Drinking the recommended 8 glasses of water each day is important as well.
Protein has the added benefit of making your body feel fuller longer than either fats or carbohydrates. Eating some type of protein every 3-4 hours will help you avoid food cravings.
Best Quality Proteins
Here are the best protein foods for increasing your metabolism:
- Wild-caught fish and seafood such as sockeye salmon, herring, mackerel, clams, halibut, Chilean sea bass, and anchovies. Avoid large fish such as tuna that could be contaminated with heavy metals.
- Lean game meat.
- Organic meat
- Organic chicken eggs (but don’t fry them and, since they are high fat, don’t eat more than one yolk daily).
- Free-range, organic poultry.
You should avoid the following types of protein:
- Avoid farm-raised fish and farm-raised seafood. Since farm-raised fish neither move nor eat like their wild cousins, it may not surprise you to learn that their flesh contains more contaminants.
- Avoid meat from ungulates that have been fed corn, given antibiotics, and raised in feedlots. Since they don’t move naturally or eat natural food, it may not surprise you to learn that their flesh is nutritionally inferior, in some important respects, to flesh from their more natural cousins.
(Good) Fats
Proteins should only make up about a third of your daily calorie intake. The remainder should come from fats and carbohydrates. “Good” fats have an ideal ratio of omega 6 to omega 3 fats that is between 2:1 and 3:1. Fats that most North Americans consume regularly, however, have a ratio that is between 10 and 15 (or even twice that!) to 1.
You’ll naturally get good fats in the best protein foods listed above. Unfortunately, except for walnuts nearly all nuts and seeds have unacceptably high ratios, which is why you should consume them sparingly. Peanuts and other legumes should be avoided. They are not foods that speed metabolism, and they contain antinutrients (such as lectins) that can undermine your health.
The best oils to use are flaxseed oil and coconut oil. Walnut oil is acceptable, but in limited amounts. If you use olive oil, try blending it with one of the better oils. Avoid all other oils.
(Good and Bad) Carbohydrates
On average, North Americans consume a whopping 500 grams of carbohydrates daily! When trying to lose weight, you can aim for less than 50 grams per day. There is no minimum daily requirement for carbohydrates.
If you restrict carbs, your insulin, glucose, blood pressure, and inflammatory markers will all improve. You’ll lose body fat, particularly around your middle. Your triglycerides will go down, your good HDL cholesterol will increase, and your LDL will improve in quality.
On the other hand, if you completely eliminate carbs, you may not feel well mentally and you may feel less energetic. Experiment to find what works best for you. Keeping their consumption between about 40 and 75 grams daily works well for many people.
Since fat has a lower metabolic rate than muscle, whatever causes you to lose fat and build muscle helps increase metabolism. Complex carbohydrates help speed up your metabolism, and can be found in organic, rainbow-colored vegetables and low-sugar fruits like blueberries, apples, strawberries, bell peppers, celery, cherries, nectarines, peaches, pears, and spinach.
Carbs to avoid are simple carbohydrates such as cookies, bread, rolls, buns, pasta, tacos, corn chips, potato chips/crisps, ice cream, pizza, cakes, sweets, candy, biscuits, chocolate, cereals, store bought cooked meats/cold cuts (they have added sugars and additives), sausages/hot dog frankfurters (they have carbohydrate fillers, additives, and sometimes sugar) all sodas, sugars, and foods containing corn syrup, etc.
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