Food is your main fuel for energy – it gives your body the calories it processes to burn or to store energy. The right food, the right amount, and the right time in eating will give you the best results possible for your metabolism.
For all those who are trying to lose weight, you need to know that eating to boost metabolism is radically different from traditional weight loss diets. In traditional diets, calories are your enemy and you have to monitor your calorie intake, but the opposite is true for the fast metabolism diet. Calories are now your friends – the good calories, at least.
Remember when we talked about exercise? The more muscles you build, the more calories you burn. And after you’ve done interval training for a while, your body also burns more calories. So to keep up with the calorie burning, you actually have to eat more. You will understand this better later.
Nutrients to Befriend
Carbohydrates are one of the most essential nutrients for firing up your metabolism. They are the most basic fuel for the energy you consume for physical activities. If you exercise regularly, carbohydrates are necessary. But if you are building muscle, carbohydrates are crucial. As you progress in your muscle building and interval training, you need to increase your carbohydrate intake. As your body burns more energy, it will need more energy from carbohydrates. If the carbohydrates you consume are not enough, your body will turn to your muscle mass and get its energy there. Yes, your hard-worked muscles will be wasted if you do not consume enough carbohydrates.
More than 50 percent of your calorie requirements should come from carbohydrates.
There are two types of carbohydrates – simple and complex. Simple carbohydrates are easier to digest and absorb compared with complex carbohydrates. If we are to consider the thermic effect of food which also contributes to faster metabolism, complex carbohydrates are the way to go. And usually, complex carbohydrates are the healthy types of food while the simple carbohydrates are usually the processed foods loaded with preservatives and artificial sweeteners.
But simple carbohydrates should not be neglected entirely. Healthy sources of simple carbohydrates are honey, milk and fresh fruit juice.
For complex carbohydrates you have a wider range of options. See the table below for some examples.
|Grains and Cereal||Root Crops||Vegetables|
|Whole Wheat Bread||Sweet Potato||Cauliflower|
|Whole Wheat Pasta||Taro/Yam||Cabbage|
Yes, carbohydrates are not all grains and root crops. We have fibrous carbohydrates as well – the vegetables. The fiber, though not absorbed by the digestive system, helps in the thermic effect. Fiber also cleanses the body and thus ensures its smooth functioning, including the enzymes and hormones for metabolism.
Protein is another essential nutrient in the diet for faster metabolism. Protein is processed by the body into amino acids, the building block for cells – and consequently, muscles. And, like complex carbohydrates, protein also has a thermic effect as it takes a long time for the body to break it down.
Below are some healthy, excellent sources of protein:
1. Chicken – Go for the breast, as it has the highest amount of protein. Drumsticks are also good, though not so high in protein. Just remove the skin to get rid of saturated fat and cholesterol.
2. Fish – This is good protein without the bad, unlike red meat. Aside from having a high protein content, it is also good for the heart, particularly coldwater fish like salmon and tuna.
3. Eggs – Very rich in protein and affordable too. Eggs contain all the essential amino acids for growth. Contrary to what some may think, the high protein content comes mostly from the egg white and not the egg yolk.
4. Milk – This is a must for anyone who wants to build muscle. It is no wonder that babies and toddlers are given milk for growth. So learn from your childhood and drink milk.
5. Whey – Though not a natural whole food, whey is very high in protein and is also healthy. It is a staple among body builders. Whey is sold as protein powder.
Fats are also essential for fast metabolism. Now, this may raise a few eyebrows, especially among those who have tried conventional weight loss diets. This is where the fast metabolism diet, again, sets itself apart. While too much fat – especially unhealthy fat – is bad, a small amount of healthy fats helps hormones responsible for metabolism to continue performing well. Diets low in fat lead to poor hormone production, and thus, slower metabolism.
When adding fats to your diet remember to keep them in their proper place: at the top of the food pyramid. Healthy sources of fat are olive oil, avocados, sunflower seeds, and nuts.
As with fats, calcium helps release hormones that boost metabolism. Milk, of course, is the best source of calcium. Yogurt is also high in calcium and has other health benefits as well.
“Nutrients” to Avoid
Avoid empty calories like the plague. These come from refined, highly processed foods – usually the simple carbohydrates that are not natural whole foods. Why empty calories? They fill you up but give little or no nutrients. What’s more, these foods usually contain a lot of sugar – and too much sugar seriously affects the metabolism.
Just to drive home the point, below are examples of foods with empty calories:
|White bread, rice and pasta|
Too much caffeine is also not good for your metabolism. It triggers a stress response. So go easy on the coffee.
Other Recommended Foods
1. Spices – Cayenne pepper and red hot pepper, in particular, contain capsaicin which is said to raise metabolism up to 25 percent for three hours.
2. Green Tea – It’s not all about antioxidants. Taken regularly, green tea can increase the thermic effect of food. Research from the University of Geneva shows that green tea speeds up fat oxidation in addition to boosting metabolism. Green tea also has less caffeine than coffee, whose caffeine level may greatly affect metabolism. For those who do not like the bitter taste, green tea extract is available in capsule form.
3. Soy – A study conducted by the University of Illinois shows that ingesting soy protein increases metabolism. The soy protein was injected, though, and not fed to the subjects. While the study is not 100 percent conclusive, taking soy, with its healthy protein and immunity-building properties, will not hurt.
Water is life – and fuel – for metabolism
The old advice holds true for overall health as well as metabolism – drink at least eight glasses of water a day.
Dehydration affects metabolism through a drop in body temperature. This drop triggers your body to store fat to help increase or maintain your body temperature.
Also, as you will be doing more exercises, you need water to keep your energy levels. If you sweat a lot, you should drink more water – even more than the eight glasses.
Water cleanses the body of toxins and thus enables body processes to proceed smoothly, including metabolism.
Timing is key in eating
Even though you are consuming the right foods, your results will be compromised if your timing is not perfect. Follow the advice below and you will get the best results.
1. Eat several meals a day, every two and a half hours to three hours. To really maximize the thermic effect of food, you need to eat more than the usual three meals. Eating every three hours will allow the thermic effect to last you throughout the day, as it takes between two and a half to three hours to digest food while protein broken down to amino acids stays for three hours in the bloodstream. For the exact number of meals, the magic number for men is six while it is five for women. Men require 600-900 more calories every day than women.
Do not go over your optimal number of meals, especially through late night snacking. When you are asleep, your body has a difficult time digesting. Also, the calories from your last meal are stored as fat. Keeping the last meal light and easier to digest compared with the earlier meals is recommended.
2. Always eat breakfast. Your body has been in starvation mode during your sleep time. To get your metabolism up and running again, start the day right with a healthy, hearty breakfast. The later you eat your first meal for the day, the later your metabolism starts.
3. Do not skip meals. Under no circumstances should you skip meals, especially the three basic meals. If you have a busy schedule and have a hard time snacking, keep “emergency” foods within your reach, like whole wheat crackers and bananas. During particularly hectic days, just a few crackers or one banana would suffice as a snack to keep your metabolism running. A fresh fruit shake or a protein shake would also be enough.
4. Take one snack or meal after your workout. A meal or snack with protein and carbohydrates taken within one hour after your workout for the day helps in the recovery of your muscles and the building of new ones.
5. Do not eat less than two and a half hours before bedtime. Though metabolism still happens while sleeping, digestion will be difficult and your calories will most likely be stored as fat in your body.
Sample meal plans
Below are two sample meal plans for a day. The key in each meal, particularly the main ones, is to combine protein and carbohydrates. Portions depend on your personal daily calorie requirements. Remember, though, that carbohydrates should have the biggest share in your diet – and these include hefty servings of vegetables! – followed by protein. Calcium is also essential. Fats are the least priority. You can include green tea with your meals – six cups throughout the day is best.
MEAL PLAN 1
6 AM – Meal 1
Oatmeal with banana slivers
9 AM – Meal 2
1 PM – Meal 3
Skinless chicken breast drizzled with olive oil
4 PM – Meal 4
7 PM – Meal 5
MEAL PLAN 2
6 AM – Meal 1
Egg white pancakes (only one or two yolks can be added)
Choice of fruit/s – banana, blueberry and/or strawberries
9 AM – Meal 2
Choice of fruit
1 PM – Meal 3
4 PM – Meal 4
Fruit salad with greens and grilled chicken
(Note: dressing should ideally be vinaigrette, with olive oil)
7 PM – Meal 5
Chili (made of turkey, kidney beans and salsa)
Milk can be taken as a last “meal.”
These meal plans are here just to give you an idea. Create your own, but remember the principles. You can also change the times here, but remember not to eat too late at night.
Metabolism Masterclass Checkpoint: Before we proceed…
Below are just some caveats and some things to watch out for in eating and nutrition for faster metabolism:
1. Some foods can only take you so far. Spicy foods and green tea do have some effect in boosting metabolism, but only as an addition to a diet already rich in protein and carbohydrates. Relying on these alone for your diet for faster metabolism is not enough.
2. Some foods won’t take you there at all. Grapefruit especially is popular among dieters as its high acidity is perceived to burn fats. However, there is no scientific proof for this.
3. No supplement will boost your metabolism. To those who are taking supplements to boost your metabolism, you may just be wasting your money. Again, there is no scientifically proven link between supplements and faster metabolism.
4. Diet pills are a no-no. For those who want to lose weight, some diet pills may burn some fat and control your appetite. However, they do NOT boost metabolism. Also, the downside of diet pills is that once you get used to a certain dose, you need to take more to get the same effect as before. A few of those diet pills out there may indeed boost metabolism, but can have serious side effects. Read the box or container carefully. Better yet, consult your doctor. Looking at the adverse effects diet pills can have, wouldn’t you prefer to boost your metabolism the natural way? You will look and feel better.