Great Metabolism Boosters
Ten Natural Metabolism Boosters
Natural metabolism
amplifiers are growing in popularity as more and more people become
aware of the dangers of using drugs and chemicals to try to lose weight.
If you want to throw a pound safe, here are ten ways to do it without
risk of poisoning your body or experiencing side effects.
1. Exercise regularly, with an emphasis on anaerobic exercise, and before breakfast.
This type of exercise that includes weight lifting and sprinting, can
speed up your metabolism for the next forty-eight hours, longer than
aerobic exercise will. Exercising before you eat provides your body will
burn existing fat and not just the calories consumed.
2. Avoid alcohol and caffeine. and lower the body's metabolism, because of how they affect the body produce hormones.
3. Do not skip meals. Contrary to popular belief, do not skip meals I
to help you lose weight. When you eat, your body's metabolism kicks in.
When you let yourself get hungry, your body's survival mechanisms kick
in, slowing down your metabolism you can keep from starving.
4. Eat protein with every meal and snack.
Any of animal or vegetable, protein helps your body build lean muscle
and more muscle you have the faster your metabolism will be.
5. Drink green tea.
Green tea boosts your metabolism. Moreover, for any reason, caffeine in
green tea has no deleterious effects of caffeine in other foods.
6. Consume calcium-rich foods.
Calcium increases basal metabolism. I advise against pasteurized milk,
however, you can find raw cheese in most supermarkets these days.
Vegetables such as broccoli, kale and Swiss chard are high in calcium.
7. Drink maqui berry juice concentrate
Research has shown that individuals that have no other lifestyle
changes, except for drinking maqui juice, lose more weight. And most of
that fat from individuals who follow a strict diet and exercise regime.
8. Eat extra virgin coconut oil
Saturated fat actually helps your body to boost your metabolism, and
the coconut oil has a positive effect on the thyroid. Glands whose
proper functioning is essential for the metabolism of the body it is
natural metabolism booster in the form of saturated fat.
9. Avoid eating two hours before bedtime. When your body has to work all night digesting foods, significantly slows the metabolism.
10. Avoid processed foods.
Processed foods are often full-inhibits the metabolism of substances
such as chemicals that disrupt endocrine function, and sugar. Focus on
whole foods such as brown rice, beans, healthy meat, low-glycemic fruits
and abundant vegetables.
And even do some of these natural metabolism boosters in your life, and you'll soon find a slimmer and more energy than ever!
These 10 powerful spices help to
control blood sugar, reduce inflammation, boost your metabolism, aid fat
loss, and reduce your risk of cancer and heart disease.
Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary tasting and good for your body, just by generously adding herbs and spices to your meals.
Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, with some spices such as cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.
The benefits of the antioxidants in spices include some very powerful protection against many serious diseases like cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s, and overall aging.
Herbs and spices add tons of extra flavor, and when combined with the nutrition in other foods, they actually exponentially boost the natural antioxidants, phytonutrients, and anti-inflammatory power of the food. Besides the super antioxidants, herbs and spices can also:
1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph, and E. coli O:157:H7.
Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium. Use both fresh basil and dried basil generously in your foods to maximize it's benefits.
2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.
Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.
You can read another article we have here about how cinnamon can even help control belly fat in an indirect way.
Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.
3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.
Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!
4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain. Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.
The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.
Cloves can be a great healthy addition to hot teas.
5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Cumin goes great in chili!
6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many medications, because it decreases inflammation and oxidation in the brain. This spice also speeds up the recovery time from strokes as well. Turmeric and its active ingredient, curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and prevents heart disease.
Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you. Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as anti-inflammatory agents. Rosemary has long been known to improve concentration, boost memory, and lift depression. Rosemary also strengthens the immune system, improves circulation, stimulates digestion, and fights cancer, as well.
Rosemary is highly effective for respiratory problems including asthma, chest congestion, and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast, and lung cancer.
Fun fact: If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled. So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats. But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done. I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway. But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.
8. Ginger - Ginger is VERY powerful for your health! Ginger contains over 25 different antioxidants, which makes it extremely effective at fighting free radicals in many different body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.
Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease. I like to use a slice of ginger root in my hot teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi! I take a couple capsules of ginger daily since it's not as frequently used in dishes as some other spices.
9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-viral agent, rosmarinic acid (also found in rosemary). Oregano oil has been used to treat a wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal infections. Although the oil of oregano is most often used for medicinal purposes, the herb itself can provide many of the same benefits when consumed regularly.
Oregano also relieves inflammation, internal or external, and can offer relief from allergies, aches and pain, without side effects. Oregano is very high on the ORAC scale of measured antioxidant value. 10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a soothing stomach aid to relieve gastritis, indigestion and colic.
Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty acids) in the brain, heart and kidney cells.
Here are some other health benefits of some of the most popular herbs and spices:
• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.
There are 3 specific spices that I personally believe are so powerful that I try to take them in daily capsule form as well, since they may not always be used in my daily meals... and those are:
Turmeric, cinnamon, and ginger. They're very cheap in capsule form too. I usually take 2 capsules per day of each of these spices unless I use large amounts in certain dishes like a curry dish for example.
Spice up your life a bit, and enjoy all of those super health benefits!
Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary tasting and good for your body, just by generously adding herbs and spices to your meals.
Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, with some spices such as cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.
The benefits of the antioxidants in spices include some very powerful protection against many serious diseases like cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s, and overall aging.
Herbs and spices add tons of extra flavor, and when combined with the nutrition in other foods, they actually exponentially boost the natural antioxidants, phytonutrients, and anti-inflammatory power of the food. Besides the super antioxidants, herbs and spices can also:
- Aid Fat Burning and Boost Metabolism - many herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense.
- Help Stabilize Blood Sugar - Some spices are also good at regulating blood sugar and controlling insulin--even as good as some diabetic drugs! When your blood sugar is well controlled, you are more likely to burn fat and not store calories as excess weight.
- Powerful Anti-Inflammatory Properties –Scientific studies show that herbs and spices can actually work as well or better than some medications at calming inflammation without the negative side effects of isolated drugs.
- Anti-bacterial, anti-viral, anti-fungal - Many herbs and spices contain properties that effectively kill dangerous pathogens like viruses, bacteria and stubborn fungi. The natural properties in these foods work against many microbes that are resistant to conventional medications.
1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph, and E. coli O:157:H7.
Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium. Use both fresh basil and dried basil generously in your foods to maximize it's benefits.
2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.
Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.
You can read another article we have here about how cinnamon can even help control belly fat in an indirect way.
Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.
3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.
Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!
4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain. Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.
The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.
Cloves can be a great healthy addition to hot teas.
5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Cumin goes great in chili!
6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many medications, because it decreases inflammation and oxidation in the brain. This spice also speeds up the recovery time from strokes as well. Turmeric and its active ingredient, curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and prevents heart disease.
Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you. Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as anti-inflammatory agents. Rosemary has long been known to improve concentration, boost memory, and lift depression. Rosemary also strengthens the immune system, improves circulation, stimulates digestion, and fights cancer, as well.
Rosemary is highly effective for respiratory problems including asthma, chest congestion, and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast, and lung cancer.
Fun fact: If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled. So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats. But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done. I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway. But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.
8. Ginger - Ginger is VERY powerful for your health! Ginger contains over 25 different antioxidants, which makes it extremely effective at fighting free radicals in many different body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.
Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease. I like to use a slice of ginger root in my hot teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi! I take a couple capsules of ginger daily since it's not as frequently used in dishes as some other spices.
9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-viral agent, rosmarinic acid (also found in rosemary). Oregano oil has been used to treat a wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal infections. Although the oil of oregano is most often used for medicinal purposes, the herb itself can provide many of the same benefits when consumed regularly.
Oregano also relieves inflammation, internal or external, and can offer relief from allergies, aches and pain, without side effects. Oregano is very high on the ORAC scale of measured antioxidant value. 10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a soothing stomach aid to relieve gastritis, indigestion and colic.
Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty acids) in the brain, heart and kidney cells.
Here are some other health benefits of some of the most popular herbs and spices:
• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.
There are 3 specific spices that I personally believe are so powerful that I try to take them in daily capsule form as well, since they may not always be used in my daily meals... and those are:
Turmeric, cinnamon, and ginger. They're very cheap in capsule form too. I usually take 2 capsules per day of each of these spices unless I use large amounts in certain dishes like a curry dish for example.
Spice up your life a bit, and enjoy all of those super health benefits!
Great Metabolism Boosters
The Top 10 Spices that Boost your Metabolism
These 10 powerful spices help to
control blood sugar, reduce inflammation, boost your metabolism, aid fat
loss, and reduce your risk of cancer and heart disease.
Every time you flavor your meals with herbs or spices you are
supercharging your food without adding a single calorie. You can
transform something ordinary and bland into something truly
extraordinary tasting and good for your body, just by generously adding
herbs and spices to your meals.
Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food?
In fact, many herbs and spices rank even higher in antioxidant
activity than many fruits and vegetables, with some spices such as
cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.
The benefits of the antioxidants in spices include some very powerful
protection against many serious diseases like cancer, heart disease,
diabetes, arthritis, macular degeneration, Alzheimer’s, and overall
aging.
Herbs and spices add tons of extra flavor, and when combined with the
nutrition in other foods, they actually exponentially boost the natural
antioxidants, phytonutrients, and anti-inflammatory power of the food.
Besides the super antioxidants, herbs and spices can also:
- Aid Fat Burning and Boost Metabolism - many herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense.
- Help Stabilize Blood Sugar - Some spices are also good at regulating blood sugar and controlling insulin--even as good as some diabetic drugs! When your blood sugar is well controlled, you are more likely to burn fat and not store calories as excess weight.
- Powerful Anti-Inflammatory Properties –Scientific studies show that herbs and spices can actually work as well or better than some medications at calming inflammation without the negative side effects of isolated drugs.
- Anti-bacterial, anti-viral, anti-fungal - Many herbs and spices contain properties that effectively kill dangerous pathogens like viruses, bacteria and stubborn fungi. The natural properties in these foods work against many microbes that are resistant to conventional medications.
1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph, and E. coli O:157:H7.
Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium. Use both fresh basil and dried basil generously in your foods to maximize it's benefits.
2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.
Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.
You can read another article we have here about how cinnamon can even help control belly fat in an indirect way.
Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.
3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.
Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!
4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain. Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.
The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.
Cloves can be a great healthy addition to hot teas.
5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Cumin goes great in chili!
6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many medications, because it decreases inflammation and oxidation in the brain. This spice also speeds up the recovery time from strokes as well. Turmeric and its active ingredient, curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and prevents heart disease.
Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you. Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as anti-inflammatory agents. Rosemary has long been known to improve concentration, boost memory, and lift depression. Rosemary also strengthens the immune system, improves circulation, stimulates digestion, and fights cancer, as well.
Rosemary is highly effective for respiratory problems including asthma, chest congestion, and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast, and lung cancer.
Fun fact: If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled. So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats. But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done. I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway. But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.
8. Ginger - Ginger is VERY powerful for your health! Ginger contains over 25 different antioxidants, which makes it extremely effective at fighting free radicals in many different body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.
Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease. I like to use a slice of ginger root in my hot teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi! I take a couple capsules of ginger daily since it's not as frequently used in dishes as some other spices.
9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-viral agent, rosmarinic acid (also found in rosemary). Oregano oil has been used to treat a wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal infections. Although the oil of oregano is most often used for medicinal purposes, the herb itself can provide many of the same benefits when consumed regularly.
Oregano also relieves inflammation, internal or external, and can offer relief from allergies, aches and pain, without side effects. Oregano is very high on the ORAC scale of measured antioxidant value. 10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a soothing stomach aid to relieve gastritis, indigestion and colic.
Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty acids) in the brain, heart and kidney cells.
Here are some other health benefits of some of the most popular herbs and spices:
• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.
There are 3 specific spices that I personally believe are so powerful that I try to take them in daily capsule form as well, since they may not always be used in my daily meals... and those are:
Turmeric, cinnamon, and ginger. They're very cheap in capsule form too. I usually take 2 capsules per day of each of these spices unless I use large amounts in certain dishes like a curry dish for example.
Spice up your life a bit, and enjoy all of those super health benefits!
Great Metabolism Boosters
Highly Effective Metabolism Boosters For Women That Are Shockingly Simple
A sluggish metabolic rate makes it extra challenging for a woman like you to drop unwanted pounds. This bodily process is responsible for the burning of calories and fat to turn them into fuel the cells may use. Prior to getting your hands on a bottle of supplement that claims to help you slim down, try some of the natural metabolism boosters for women found below. A lot of them are shockingly easy, making it so simple to obtain the slimmer figure of your dreams.
Drink coffee. One of the most popular metabolism boosters on the planet is caffeine. Fitness experts say that a cup of coffee can make your metabolic rate increase by up to 8%. Opt for a low-calorie serving of coffee that contains no fancy ingredients.
Drink green tea. If you wish to restrict your daily consumption of caffeine, you may simply reach for a cup of green tea. This well-loved beverage contains epigallocatechin gallate or EGCG, a compound known to burn fat cells.
Add lots of protein in the diet. Protein is a nutrient that the body finds extra challenging to digest. To synthesize protein efficiently, fat and calories have to be burned. Protein also helps a woman like you to gain and maintain lean muscles. Having lean muscles can help you slim down quicker because they require energy all the time. The best protein sources are those that contain the least amounts of saturated fats. They include chicken and turkey breasts, lean beef cuts, fish, seeds, nuts and beans.
Drink plenty of water. Dehydration makes it harder for the body to burn fat. Make sure that you drink 8 to 12 glasses of water daily. Experts say that going for cold water is a great idea as it helps in making the metabolic rate go faster.
Consume foods that contain iron. The process of burning fat cells requires oxygen molecules. Iron is a mineral that helps the blood distribute oxygen molecules to the various parts of your body. It's for this reason why there should be sufficient iron-rich foods in the diet. Some excellent sources of iron are liver, beef, nuts and dark green leafy vegetables.
Eat spicy foods. There are plenty of spices on the planet that help accelerate the synthesis of fat. A sudden increase in the core temperature and profuse sweating are clear indicators that the metabolic rate is accelerated. Chili peppers are the best spices to add to your dishes. That's because they are loaded with capsaicin, a compound so many fat burning supplements for women rely on.
Get enough sleep nightly. Insufficient sleep causes the metabolic rate to drastically slow down. It also makes you more susceptible to overeating. According to health authorities, sleep deprivation puts your body in a great deal of stress. It's for this reason why it tends to protect the vital organs by storing more fat cells around the waist.
Stop dieting. One of the easiest ways to boost a woman's metabolic rate is having a well-balanced meal. Dieting will only deprive the body of the calories and other nutrients it needs, causing the metabolism to considerably slow down to conserve fuel. The less food you eat, the harder it becomes to slim down.
Great Metabolism Boosters
Top 10 Ways: Metabolism Boosters
Have уоu bесоmе tired оf walking аrоund wіth thоsе extra pounds
оn уоur body? It's time thаt уоu learn hоw tо lose weight thе rіght wау.
Fоr mаnу women, а slow metabolism іs раrt оf thе problem whеn thеу trу
tо lose weight. Yоu mау hаvе trіеd mаnу diets, personal trainers, аnd
аll kinds оf exercise videos. Ноwеvеr, wіth thеsе top ways for
metabolism boosters, уоu'll finally bе аblе tо lose thоsе pounds sо уоu
саn feel better аbоut уоursеlf аnd lооk great.
1. Eat mоrе smaller meals.
Ѕоmе people eat 2-3 big meals еасh day. Тhіs саn рut уоur body
іn starvation mode, sіnсе іt іs nоt surе whеn thе nехt meal іs coming.
Eating еvеrу couple of hours іs а great wау thаt уоu саn gеt уоur
metabolism going. Маkе surе уоu аrе eating healthy foods аnd dоn't
overeat. Јust eat еnоugh sо уоur stomach feels comfortably full.
2. Drink sоmе green tea.
Green tea hаs bееn proven tо help gіvе metabolism а boost.
Drinking three оf mоrе cups оf thіs tea еасh day саn definitely gіvе
уоur body thаt extra boost іt nееds tо help уоu lose weight. Тhеrе аrе
оthеr great health benefits tо drinking thіs tea аs well.
3. Gеt mоrе active.
Dоn't bесоmе а couch potato. Іf уоu аrе nоt active, уоur
metabolism will stay slow. Κеер уоur body mоrе active thrоugh thе day tо
boost уоur metabolism. Јust walking furthеr tо thе store саn gіvе уоu а
boost. Running uр thе stairs саn gеt уоur metabolism going. Еvеn making
mоrе trips tо carry іn thе groceries саn help.
4. Dо interval strength training exercise.
Exercises like Aerobics іs great fоr burning calories but іt
іsn't thе metabolism booster thаt weight training іs. Ноwеvеr, іf уоu
usе thіs type оf exercise wіth interval training, уоu саn burn calories
big time аnd definitely gеt thаt metabolism going. Exercise аt regular
capacity fоr 2 minutes, thеn add 30 second burst
whеrе уоu gо аs hard аs уоu саn. Тhіs will rеаllу
gіvе уоu а huge boost аnd уоur metabolism will kеер going long аftеr
thіs workout іs оvеr. Іf уоu аrе nоt surе hоw tо dо thіs, find а
personal trainer tо help you.
5. Start dоіng sоmе weight training.
Weight training іs оnе оf thе best ways thаt уоu саn gіvе уоur
metabolism а good boost thаt lasts аnd personal trainers саn gеt уоu
started іf уоu hаvе nеvеr dоnе weight training bеfоrе. Whеn уоu dо
weight training, уоu bеgіn tо build muscles. Тhе muscles уоu build burn
mоrе calories thаn pounds оf fat. Тhіs increases уоur metabolism, еvеn
whеn уоu аrе resting, helping уоur body tо lose weight.
6. Consume protein wіth еасh meal.
Protein іs іmроrtаnt fоr boosting metabolism. Іt іs best
thоugh tо gо wіth lean proteins, suсh аs white fish, lean chicken, оr
еvеn egg whites.
7. Eat breakfast еасh day.
Тhе body hаs gоnе wіthоut food fоr sоmе time аnd уоu nееd tо
gеt уоur metabolism moving. Whеn уоu eat breakfast, іt gеts іt moving
fast. Јust mаkе surе thаt уоu eat foods thаt аrе healthy.
8. Drink plenty оf water еvеrу day.
Water іs іmроrtаnt fоr thе function оf thе entire body. Іt саn
аlsо help уоu boost уоur metabolism аs well. Yоu shоuld hаvе 8 оr mоrе
glasses оf water tо gеt thе best effects.
9. Маkе surе уоu gеt еnоugh sleep.
Whеn уоur body dоеsn't gеt thе sleep іt nееds, уоur entire body,
including уоur metabolism, саn bе thrown оff. Yоu асtuаllу burn
calories whіlе sleeping. Ѕо mаkе surе уоu gеt еnоugh sleep sо уоu kеер
уоur metabolism оn track.
10. Work tо limit stress іn уоur life.
Whеn уоu hаvе а lot оf stress іn уоur life, cortisol, whісh іs а
steroid, іs released іntо thе body. Іt саn асtuаllу slow dоwn уоur
metabolism. Yоu саn kеер thіs frоm happening bу working tо limit thе
stress уоu hаvе іn life, helping уоu tо hаvе faster metabolism, whісh
саn help уоu wіth уоur weight loss goals.
These аrе sоmе оf thе best ways thаt уоu саn do to rocket launch уоur
metabolism and help уоu lose weight. Наvіng personal trainers tо help
уоu wіth sоmе оf thеsе steps саn definitely bе helpful. Remember, оnсе
уоu gіvе уоur metabolism а boost, уоur body will burn mоrе calories.
Тhіs will help уоu tо reach уоur weight loss goals faster. Yоu'll feel
healthier аnd lооk amazing.
Five Great Metabolism Boosters That You Can Start Using Today To Improve Your Health
If you do aerobic exercise, your metabolism remains higher for up to eight hours after you finish exercising!
And if you exercise enough to put on more muscle, so much the better. Building up muscle can boost your metabolism by ten percent or more, which will generally mean you can eat a few hundred more calories a day.
But when you’re dieting you need all of the help that you can get, so here are some ways to boost that metabolism and burn those calories off faster.
5 Diet Changes To Boost Your Metabolism
1.) Magnesium: Magnesium is necessary to keep your metabolism functioning properly. Magnesium plays an important role in over 300 enzymatic reactions within the body including the metabolism of food and synthesis of fatty acids and proteins.
Magnesium is involved in neuromuscular transmission and activity and muscle relaxation. Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.
If you are not getting enough magnesium in your diet, your metabolism may slow down. (When you buy vitamin supplements, never take more than the recommended dose, however!)
2.) Vitamin B is another vitamin that is essential for boosting your metabolism. B-12 in particular is known to give an energy boost and increase your metabolic rate.
In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke — a condition where a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain.
3.) Spicy foods. Studies show that eating foods containing ingredients like black pepper, ginger, and chili peppers can boost your metabolism by as much as 8 percent for several hours after you eat them!
4.) Green Tea not only boosts your metabolism, studies show that Green Tea has health benefits including acting as an anti-oxidant and protecting against heart disease.
5.) Water. Dehydration causes your metabolism to slow down. Even mild dehydration can cause your metabolism to slow down as much as three percent, in much the same way that cutting back on calories does.
When your body is deprived of water it slows down all of its metabolic functions. Drinking water not only fills you up, it keeps your metabolism functioning efficiently.
These metabolism boosting foods are a great addition to your regular diet anyway and the fact that they will help you increase your metabolism is an added advantage to start using them.
Metabolism Boosters!!
Don't overdo calorie cutting.
Putting yourself on a very-low-calorie diet is a surefire way not to lose.
"Your body is programmed to defend your usual weight," says Liz Applegate,
Ph.D., professor of nutrition at the University of California at Davis and author
of Bounce Your Body Beautiful. "So if you suddenly drop 1,000 calories from
your diet, your resting metabolic rate [the number of calories your body
burns to maintain basic bodily functions, such as breathing and heartbeat]
will automatically slow down, because your body now assumes that you're
starving."
So how many calories should you consume? Depending on your level of
activity, you can safely lose anywhere from half a pound to two pounds a
week if you multiply your current weight by 11, says Applegate.
(For example, if you're 120 pounds, aim for around 1,320 calories a day.)
Unless you're less than five feet tall, don't let your daily calories dip below
1,200. "Research shows that women who consume less than this amount
see their resting metabolic rate plummet by as much as 45 percent,"
notes Dale Huff, R.D., a St. Louis nutritionist.
Eat breakfast.
Believe it or not, it may be the most important meal of the day as far as
metabolism (and weight loss) is concerned. Breakfast eaters lose more
weight than breakfast skippers do, according to studies. "Your metabolism
slows while you sleep, and it doesn't rev back up until you eat again,"
explains Barbara Rolls, Ph.D., professor of nutrition at Penn State
University and an author of The Volumetrics Weight-Control Plan. So if
you bypass breakfast, your body won't burn as many calories until lunchtime
as it could. That's why it's smart to start the day with a solid 300- to
400-calorie meal; it jump-starts your metabolism.
Aim for a breakfast that has plenty of high-fiber carbs: When researchers at
the University of Sydney in Australia compared the effects of high-fat
and high-fiber-carbohydrate breakfasts, they discovered that people who ate
the fatty meal got hungry sooner afterward. "High-fiber carbohydrates take
longer for your body to digest and absorb than fats; thus they don't cause
rapid changes in your blood sugar, so your hunger is kept at bay longer,"
says study coauthor Susanna Holt, Ph.D. Some good choices: a bran-rich
breakfast cereal with low-fat milk; whole-grain toast topped with low-fat
ricotta and sliced banana or berries; an egg-white veggie omelette with
whole-grain toast.
Pile on the protein.
Research shows that getting plenty of protein can boost your metabolism,
causing you to burn an extra 150 to 200 calories a day, says Jeff Hampl,
Ph.D., R.D., a spokesman for the American Dietetic Association. "Protein is
made up mainly of amino acids, which are harder for your body to break
down [than fat and carbs], so you burn more calories getting rid of them,"
he explains.
That doesn't mean you have to live on the high-protein Atkins diet. But you
should make sure that 10 to 35 percent of your total daily calories comes
from protein. So if you're on an 1,800-calorie diet, 360 to 630 of those
calories should come from lean sources of protein, such as fish, chicken,
low-fat cheese, yogurt and legumes. "Aim to have a serving of protein, such
as nuts, a small can of tuna, or a piece of low-fat string cheese, at every
meal and snack," says Hampl.
Nibble all day.
It sounds counterintuitive; why would you eat continually if you wanted to
lose weight? But eating five to six mini meals rather than three larger meals
every day keeps your metabolism humming 24/7. "It will also prevent you
from going without food so long that you become so hungry you overeat,"
says Peeke. Try not to let more than four hours elapse between meals and
make sure each meal includes protein, for an extra metabolic boost. If
you eat ahigh-fiber breakfast of cereal and fruit first thing, for example,
have a midmorning snack, such as yogurt and fruit; lunch (try four ounces
of chicken or fish on top of a leafy green salad); another snack, like a banana
and a piece of low-fat cheese, in the late afternoon; and a light dinner (think
four to six ounces of turkey, salmon, or another lean source of protein with
steamed veggies).
Go for "good" carbs.
Refined carbs, such as bagels, white bread, and potatoes, create a surge in
insulin that in turn promotes storage of fat and may drive down your metabolic
rate, says Louis Aronne, M.D., an obesity specialist at New York Presbyteria
n Weill Cornell Medical Center, who recommends high-fiber carbs instead.
"It's important to keep carbohydrates in your overall diet, but focus on
vegetables, fruits, and whole grains, which have less of an impact on
insulin levels," he explains.
Skip alcohol.
Thinking about having a cocktail—or two—before dinner? Think again. Having
a drink before a meal causes people to eat around 200 calories more,
several studies show. Drinking with dinner isn't such a good idea either:
Other research has found that the body burns off alcohol first, meaning that
the calories in the rest of the meal are more likely to be stored as fat. If you do
have a cocktail craving, stick to wine, which packs only 80 calories a
glass—or minimize the calories by drinking a white-wine spritzer
(two ounces of wine mixed with two ounces of seltzer).
Drink milk.
three to four times a day lost 70 percent more body fat than women who
didn't eat dairy in a study published in the January 2003 American
Society for Nutritional Sciences Journal of Nutrition. The reason: Calcium,
along with other substances in dairy, actually revs up your metabolism,
telling your body to burn excess fat faster, according to study author
Michael Zemel, Ph.D., director of the Nutrition Institute at the University
of Tennessee in Knoxville. And no, fortified o.j. won't do the trick. The
best results come from dairy products instead of from other calcium-rich foods
(like broccoli), calcium-fortified products (such as orange juice) or
supplements. Women reap the largest fat-burning benefit when they consume
three servings of dairy and 1,200 milligrams of calcium a day, Zemel's
research shows.
Spice up your soup.
Sprinkle a few hot peppers into your lunchtime soup or evening stir-fry. They
temporarily boost your resting metabolic rate, according to research done
at Laval University in Canada. Here's why: Capsaicin, a compound found
in jalapeño and cayenne peppers, temporarily stimulates your body to
release more stress hormones, such as adrenaline, speeding up your
metabolism and thus increasing your ability to burn calories, says study
coauthor Angelo Tremblay, director of the Institute of Nutraceuticals and
Functional Foods at Laval. Bonus: The pepper-eaters had less of an appetite,
Tremblay found, probably because the spiciness of the food made them feel full.
Pump iron.
Experts say weight training is the best way to crank up your resting metabolic
rate. "As you get older, your resting metabolic rate drops, but weight training
can rev it right back up again: A pound of muscle burns up to nine times the
calories a pound of fat does," explains fitness expert Westcott. In fact, a
woman who weighs 130 pounds and is muscular burns more calories than a
sedentary 120-pound woman of the same height. Regular strength training can
increase your resting metabolic rate anywhere from 6.8 to 7.8 percent.
(That means that if you weigh 120 pounds, you could burn around 100 more
calories a day, even when you're just watching TV.)
Don't think you have time to hit the gym circuit? You can get great results
with only two 15-minute lifting sessions a week. Westcott's research,
published in the journal Medicine & Science in Sports & Exercise in January
1999, found that doing just one set of 10 reps reaps about the same muscle-
building benefits as three sets, as long as they're performed to muscle fatigue.
Bonus: Weight training also gives your metabolism a short-term boost.
When women lift weights, their metabolisms remain in overdrive for up to two
hours after the last bench press, allowing them to burn as many as 100
extra calories, according to a study published in June 2001 in Medicine &
Science in Sports & Exercise.
Rev up your workouts.
Adding interval training—bursts of high-intensity moves—to your workout is a
great metabolism booster. "Studies have shown that people who do interval
training twice a week [in addition to cardio] lose twice as much weight as
those who do just a regular cardio workout," says obesity specialist Aronne.
You can easily incorporate interval training into your workout by inserting a
30-second sprint into your jog every five minutes or by adding a one-minute
incline walk to your treadmill workout. "Since your body is working harder,
it's a more intense workout -- and you therefore burn more calories," says
Westcott. On other days, shake up your routine with 40 minutes of
cross-training. Ideally, aim for two 20-to-40-minute interval-training sessions
and two 20-to-40-minute cross-training sessions a week.
Break up your exercise routine.
Whenever possible, slice each of your workouts into two smaller sessions.
For example, do a 15-minute weight-lifting session in the morning, then
do your 30-minute walk on your lunch hour or at night. You'll burn an extra
100 to 200 calories that day, explains Kelly Tracy, M.A., fitness coordinator at
Duke University Diet and Fitness Center. Don't have time? Just add in some
stair climbing or short walks throughout the day. Even small bursts of activity
are enough to get your metabolism revved, according to a study in the
scientific journal Nature. "I call it the mini stoke: For five minutes out of every
hour, get up and do something, even if it's just walking around your office,"
says professor of medicine Peeke. "You can end up burning a couple
of hundred extra calories.
Sweat out your PMS.
It's tempting to curl up on the couch the minute PMS mood swings and
bloat strike, but you'll lose more weight if you exercise during those two
weeks before your period, according to a recent study at the University
of Adelaide in Australia. "Women burned about 30 percent more fat for
the two weeks following ovulation to about two days before menstruating," says
study coauthor Leanne Redman. Here's why: The reproductive hormones
estrogen and progesterone are at their peak then—and because they promote
the body's use of fat as energy, more fat is burned off when you exercise
during this time.
Get some shut-eye.
Skimping on sleep can derail your metabolism. In a study at the University of
Chicago, people who got four hours of sleep or less a night had more
difficulty processing carbohydrates. "When you're exhausted, your body
lacks the energy to do its normal day-to-day functions, which include
burning calories, so your metabolism is automatically lowered," explains Peeke.
There are easy ways to get a good night's sleep, according to the National
Sleep Foundation. Schedule your workouts earlier in the day; exercising
within two to three hours of bedtime can keep sleep at bay. And try soaking in
a hot bath, since studies show that warm water makes it easier to fall asleep.
Chill out.
Long-term stress can make you fat, studies have found. "When you're
chronically stressed, your body is flooded with stress hormones, which
stimulate fat cells deep in the abdomen to increase in size and encourage
fat storage," says Peeke. "I call this toxic weight, because fat deep within
your belly is more likely to increase your risk for heart disease, diabetes,
and cancer." And stress hormones spark your appetite, making you likely to
overeat.
So what's a frazzled woman to do? Make a list of all the things that relax you:
playing with the dog, writing in your journal, even listening to classical
music. Then allow yourself 10 to 15 minutes every day to kick back and
enjoy one of these activities.
8 Metabolism Boosters for Weight Loss
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
And another recent study showed a 100% increase in fat burning after a strength training workout.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than vegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
5 Simple and Best Weight Loss Tips for Getting a Perfect Figure
Saturday, November 19, 2016
1. Using Metabolism Boosters
Metabolism boosters can be very effective in losing weight. Eating a good and healthy breakfast assists us to prevent from overeating because it is actually the peak time when your body burns calories.
One good suggestion for a metabolism booster is to eat according to your blood type. For example, if you have type B blood, your body will thrive more on meat, although foods such as tomatoes,lentils, buckwheat, and peanuts, etc. will amazingly decrease your metabolism.
Drinking a particular amount of water throughout a day and taking good enough (8 hours) sleep are the other great ways that can boost your metabolism.
2. Metabolism Boosting Drinks
Another simple and good weight loss method is to use metabolism boosting drinks. You can decrease a few pounds conveniently by making green tea and adding some berries into this tea.Other great metabolism boosting drinks are lemon water and coconut water. The best thing about these drinks is that they are widely available. In addition, ready-made metabolism drinks are also available, which can be purchased at the cheap prices with the utilisation of shopping comparison sources online.
3. How many Carbs you should Eat
One useful tip for fat burning is to estimate how many carbs you should take in a day so your body will burn your fat more quickly. This method is working well for many women throughout the world when losing weight fast. Remember, don't use a regular scale while measuring carbs.
4. Skip Lunch
If you want to avoid strict diet plans and hard workouts, then you skip your lunch on the regular basis. This is one simple yet effective weight loss tip that will cut down your calories and you will gain less weight in future.
5. Include Walk in your Daily Routine
One of the easiest ways to lose weight is by just walking. Walking is not hard, and it's not frightened like interval training. But Remember, walking is not just about walking without making any schedule. You must know how much you walk according to your body type and what is the right time to walk. Similarly, intervals between walk are also important as they play an important role in fat burning.
Conclusion
Whether you are losing weight to make yourself like a teen or you just want to lose a few kilograms, there are numerous ways to do it. While having the above listed best weight loss tips in mind, you can achieve your health goals fast and without any extra training. And interestingly, you don't need to go the gym for crazy workouts or making yourself restricted on boring and tasteless diets. Make sure to choose supplements according to your body type, so you could see immediate results.
3 Metabolsm Boosters for Maximum Weight Loss Results
David Dack
NaturalSociety
If
you’re looking to boost metabolism levels as a means for speeding up
the weight loss process, then look no further. Speeding up metabolism
can not only be done with the proper food consumption, but can also be
achieved through exercise. Increasing metabolism levels is a matter of
practicing the right training strategies over the long haul, so even if
you’re suffering from a slow one; you can beat the odds and unstuck
yourself from this dreadful limbo. Here are 3 metabolism boosters.
Your water intake needs will depend, for the most part, on your physical activity level, body type and weather conditions. The more exercise you engage in under hot weather conditions, the more fluid intake you’ll ne
When it comes to losing weight and being healthier overall, increasing your metabolism plays a big part. A faster metabolism helps you with digestion, and helps burn off fat and pounds, even while you’re sleeping. Conversely, a slow metabolism can thwart your dieting and weight loss efforts and leave you in a state of frustration, feeling like you’re genetically programmed to be heavy. Here are foods that have been shown to help give your metabolism a boost and get you on your way to a fitter you.
You don’t want to go too big on the almonds, because their fat content can undo any boost they have to your metabolism, but research suggests that almonds and other tree nuts can help you out due to the essential fatty acidsthey contain. The good thing is they taste great, so you can use them as a snack to hold you over until your next meal, or you can chop them up and use them to top a main or side dish. Green beans are one vegetable that lends itself well to slivered almonds. And if you want to liven things up you can get similar benefits from other nuts like walnuts or cashews.
Some claim that asparagus is a negative calorie food, requiring more calories to chew and digest it than it contains. While this may or may not be the case, it’s clear that its caloric load is low, while it nutrient load is high. It makes a great food for dieting because of its unique and delicious taste. It’s a great side sitting next to a lean meat. Get the organic kind if available, as this will help keep it a very healthy vegetable to assist you in your efforts.
Beans are often suggested for those wanting to lose weight because their nutrient makeup is such that they have a very positive effect on your metabolism. While they may be colloquially known as the musical fruit, they are definitely worth exploring if you don’t currently include them in your regular diet. They make a great side dish for most lunches and dinners, and they can easily be added to soups and chili to make them more robust and flavorful. In the Slow Carb Diet featured in The Four Hour Body, beans are front and center for their slow-burning properties.
The B Vitamins that are contained in foods like Cabbage, Brussels Sprouts, Broccoli, Cauliflower, and others has a healthy effect on your metabolism and can really start to turn things around if you previously didn’t give much care or attention to the matter. These aren’t the easiest veggies to increase your intake of, but if you look for recipes that contain them they’ll usually include them with other ingredients that make them taste better than eating them straight.
Celery is one of those quintessential diet foods that you see people unhappily gnawing on in lieu of ice cream and hamburgers. But aside from the stereotype, there is something to be said for eating celery if you want to turn over a new leaf and get your metabolism going. It’s thought of as a thermogenic food, and also has high levels of calcium to boot. Try dipping them in organic peanut butter so that you can get some good fats along with this time-tested metabolism booster.
For a long time coconut oil was not suggested as a good oil to use because of its high fat content. Now we know more about good fats vs. bad fats and it’s become clear that there are plenty of benefits to consuming coconut oil, including the positive results on the metabolism. The only thing is that you can’t rely on just this for your efforts, as it only provides a minimal boost, and it doesn’t last indefinitely.
Whether or not you want to start drinking coffee to speed up your metabolism is up to you. It’s often mentioned as a food that can help you burn calories, but at the same time it takes its toll on the liver, and you should drink 3 extra cups of water for every cup of coffee you have in order to help your liver flush out the caffeine and stay hydrated. You’ll also have to take care not to add a bunch of sugar and cream, or go with a specialty coffee that will have way too many calories and carbs.
You might not look at cucumbers the same way the next time you see them in a your salad. There are plenty of reasons why they play nicely into your metabolism-boosting strategy. They’re packed with water, so they help to hydrate your body, plus they have plenty of vitamins, nutrients, and fiber, all with very low caloric levels. You can try adding them to more than just salads. Cucumber slices or sticks can make a nice side dish to a sandwich or wrap, and can be combined with other vegetables in a healthy mix.
Maybe you heard the debates going on about exotic fruits like the acai berry, or noni fruit. But you don’t have to get exotic in order to find fruits that will serve as a boost to your metabolism. You can find items like Strawberries, Raspberries, Pears, Peaches, Apples, Oranges, and Grapefruit at your local supermarket. Opt for organic whenever possible, and realize that it’s a matter of tipping the balance so you’re eating more of these foods than you are foods that can slow your metabolism down.
The best way to start getting more ginger is to use it when cooking other foods. It’s not like you can sit around eating a bunch of ginger root. But it does add a good amount of flavor, and has been shown to have metabolism-increasing properties. Dr. Oz recommends tossing into your next stir fry, and if you use skinless boneless chicken breast, spices, and veggies like celery and carrots you’ll soon have a calorie burning meal that will hold you over for hours.
Green tea has plenty of health benefits, and shows up as a superfood on many lists of the healthiest things you can put in your body. If you’re looking for increased metabolism production you might be surprised to learn that the EGCG in green tea is often used by diet pill manufacturers for this very reason. Rather than mess around with the risk and expense of weight loss pills, it’s better to go with the natural source and increase your intake of green tea. If hot tea isn’t your thing, brew a pot and let it cool or pour it over ice.
Lean meats should be combined with exercise to help you develop leaner muscles which in turn leads to an increase in your metabolism. They should have a good amount of protein to them, with fewer calories and fat than their non-lean counterparts. Examples of quality protein you can add to your diet in order to help strengthen your muscles are chicken breast, turkey breast, When making a meal that’s great for your body take some vegetables found on this page, as well as the spices listed below, use the on these lean meats and you’ll be on your way.
Adding a lemon wedge or slice to your water does more than just make it taste better, it also helps to cleanse the digestive tract. You don’t have to go on any zany Lemonade Diet or take extreme measures, and it’s best not to rely on lemons or any other of these foods to have a huge effect on your metabolism. But they can all work in tandem with each other, and with an increase in the amount of exercise you get each day, and you’ll see the positive effects soon enough.
Popular melons like Honeydew and Cantaloupe not only taste great, but are also low in calories and have been featured in countless diet books and programs. The cantaloupe especially has been thought to be a good that contains fewer calories than it takes to eat it, meaning that you’re actually losing weight by consuming it. It’s never been proven, but these are still great foods to add to your diet, and they can be found year round in the produce department.
Oatmeal is a good start to the day for most people. Compared to other breakfast options it has plenty more fiber, and as your body works to break it down and pass it through it revs itself up and burns off more calories. It’s also been shown to lower your cholesterol, so there’s plenty of reason to eat it. Just be sure you don’t have a gluten allergy or gluten sensitivity, or you won’t be able to get the same sort of benefits that others get from consuming it.
There are plenty of spices out there that have been shown to be able to charge up your metabolism. Up for your consideration are Curry, Black Pepper, Mustard, Cayenne Pepper, and Cinnamon. You don’t have to eat spoonfuls of these spices directly, but don’t be shy with them, as they can help to add flavor to otherwise bland foods. If you spot other foods on this list that you don’t fancy eating, try spicing them up with the above spices and you’ll be serving up a one-two punch to a sluggish metabolism.
Spinach puts up some respectable numbers in the B Vitamin department, which leads to a more productive metabolism. And aside from the direct relation, it’s also good for muscle function. If you’re strength training, spinach will help your muscles recover, and this will lead to a faster metabolism because you’ll end up with better muscle mass which directly leads to burning up more calories, even when you’re asleep.
Keep all of your organs happy and functioning the way they should be making sure you get enough water each day. Your metabolism won’t be at its best when your body is yearning for hydration. Any drink other than water helps to dehydrate the body, so it’s really easy to get into a dehydrated state, and harder than you might think to get properly hydrated. Start off slowly, but introducing one new glass of water in phases and see how your body responds.
David DackNaturalSociety
If
you’re looking to boost metabolism levels as a means for speeding up
the weight loss process, then look no further. Speeding up metabolism
can not only be done with the proper food consumption, but can also be
achieved through exercise. Increasing metabolism levels is a matter of
practicing the right training strategies over the long haul, so even if
you’re suffering from a slow one; you can beat the odds and unstuck
yourself from this dreadful limbo. Here are 3 metabolism boosters.Interval Training
According to many studies, an exercise strategy known as high intensity interval training, or HIIT, is a type of training which boosts metabolism faster and longer than the majority of other training programs. Not only that, interval training sheds more weight, sculpts the body, and improves endurance and performance levels both on the running track or on your job.Eat 4-5 small meals
Skipping meals, especially breakfast, and eating larger meals can have a negative effect on your metabolism. If you regularly skip breakfast, or any other meal, then expect a slow metabolism alongside a myriad of other performance and health troubles. Be sure to eat throughout the day. Aim for 4-5 small meals with each meal containing no more than 400 calories, every three to four hours. Doing so will help you keep hunger levels at bay and ensure the constant delivery of energy to your body.Drink more water
Water is critical for performance and keeping metabolism levels running high throughout the day, and is not there just to soothe you in times of thirst. Water is actually an amazing substance, with much research revolving around the liquid. To achieve the greatest benefit from water, drink one half of your body weight in ounces daily. If you weigh 128 pounds, you need 64 ounces of charged distilled water daily. That is eight, eight ounce glasses per day.Your water intake needs will depend, for the most part, on your physical activity level, body type and weather conditions. The more exercise you engage in under hot weather conditions, the more fluid intake you’ll ne
18 Metabolism Boosting Foods
18 Metabolism Boosting Foods
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When it comes to losing weight and being healthier overall, increasing your metabolism plays a big part. A faster metabolism helps you with digestion, and helps burn off fat and pounds, even while you’re sleeping. Conversely, a slow metabolism can thwart your dieting and weight loss efforts and leave you in a state of frustration, feeling like you’re genetically programmed to be heavy. Here are foods that have been shown to help give your metabolism a boost and get you on your way to a fitter you.
Almonds
You don’t want to go too big on the almonds, because their fat content can undo any boost they have to your metabolism, but research suggests that almonds and other tree nuts can help you out due to the essential fatty acidsthey contain. The good thing is they taste great, so you can use them as a snack to hold you over until your next meal, or you can chop them up and use them to top a main or side dish. Green beans are one vegetable that lends itself well to slivered almonds. And if you want to liven things up you can get similar benefits from other nuts like walnuts or cashews.
Asparagus
Some claim that asparagus is a negative calorie food, requiring more calories to chew and digest it than it contains. While this may or may not be the case, it’s clear that its caloric load is low, while it nutrient load is high. It makes a great food for dieting because of its unique and delicious taste. It’s a great side sitting next to a lean meat. Get the organic kind if available, as this will help keep it a very healthy vegetable to assist you in your efforts.
Beans
Beans are often suggested for those wanting to lose weight because their nutrient makeup is such that they have a very positive effect on your metabolism. While they may be colloquially known as the musical fruit, they are definitely worth exploring if you don’t currently include them in your regular diet. They make a great side dish for most lunches and dinners, and they can easily be added to soups and chili to make them more robust and flavorful. In the Slow Carb Diet featured in The Four Hour Body, beans are front and center for their slow-burning properties.
Cruciferous Vegetables
The B Vitamins that are contained in foods like Cabbage, Brussels Sprouts, Broccoli, Cauliflower, and others has a healthy effect on your metabolism and can really start to turn things around if you previously didn’t give much care or attention to the matter. These aren’t the easiest veggies to increase your intake of, but if you look for recipes that contain them they’ll usually include them with other ingredients that make them taste better than eating them straight.
Celery
Celery is one of those quintessential diet foods that you see people unhappily gnawing on in lieu of ice cream and hamburgers. But aside from the stereotype, there is something to be said for eating celery if you want to turn over a new leaf and get your metabolism going. It’s thought of as a thermogenic food, and also has high levels of calcium to boot. Try dipping them in organic peanut butter so that you can get some good fats along with this time-tested metabolism booster.
Coconut Oil
For a long time coconut oil was not suggested as a good oil to use because of its high fat content. Now we know more about good fats vs. bad fats and it’s become clear that there are plenty of benefits to consuming coconut oil, including the positive results on the metabolism. The only thing is that you can’t rely on just this for your efforts, as it only provides a minimal boost, and it doesn’t last indefinitely.
Coffee
Whether or not you want to start drinking coffee to speed up your metabolism is up to you. It’s often mentioned as a food that can help you burn calories, but at the same time it takes its toll on the liver, and you should drink 3 extra cups of water for every cup of coffee you have in order to help your liver flush out the caffeine and stay hydrated. You’ll also have to take care not to add a bunch of sugar and cream, or go with a specialty coffee that will have way too many calories and carbs.
Cucumbers
You might not look at cucumbers the same way the next time you see them in a your salad. There are plenty of reasons why they play nicely into your metabolism-boosting strategy. They’re packed with water, so they help to hydrate your body, plus they have plenty of vitamins, nutrients, and fiber, all with very low caloric levels. You can try adding them to more than just salads. Cucumber slices or sticks can make a nice side dish to a sandwich or wrap, and can be combined with other vegetables in a healthy mix.
Easy-to-Find Fruits
Maybe you heard the debates going on about exotic fruits like the acai berry, or noni fruit. But you don’t have to get exotic in order to find fruits that will serve as a boost to your metabolism. You can find items like Strawberries, Raspberries, Pears, Peaches, Apples, Oranges, and Grapefruit at your local supermarket. Opt for organic whenever possible, and realize that it’s a matter of tipping the balance so you’re eating more of these foods than you are foods that can slow your metabolism down.
Ginger
The best way to start getting more ginger is to use it when cooking other foods. It’s not like you can sit around eating a bunch of ginger root. But it does add a good amount of flavor, and has been shown to have metabolism-increasing properties. Dr. Oz recommends tossing into your next stir fry, and if you use skinless boneless chicken breast, spices, and veggies like celery and carrots you’ll soon have a calorie burning meal that will hold you over for hours.
Green Tea
Green tea has plenty of health benefits, and shows up as a superfood on many lists of the healthiest things you can put in your body. If you’re looking for increased metabolism production you might be surprised to learn that the EGCG in green tea is often used by diet pill manufacturers for this very reason. Rather than mess around with the risk and expense of weight loss pills, it’s better to go with the natural source and increase your intake of green tea. If hot tea isn’t your thing, brew a pot and let it cool or pour it over ice.
Lean Meats
Lean meats should be combined with exercise to help you develop leaner muscles which in turn leads to an increase in your metabolism. They should have a good amount of protein to them, with fewer calories and fat than their non-lean counterparts. Examples of quality protein you can add to your diet in order to help strengthen your muscles are chicken breast, turkey breast, When making a meal that’s great for your body take some vegetables found on this page, as well as the spices listed below, use the on these lean meats and you’ll be on your way.
Lemon
Adding a lemon wedge or slice to your water does more than just make it taste better, it also helps to cleanse the digestive tract. You don’t have to go on any zany Lemonade Diet or take extreme measures, and it’s best not to rely on lemons or any other of these foods to have a huge effect on your metabolism. But they can all work in tandem with each other, and with an increase in the amount of exercise you get each day, and you’ll see the positive effects soon enough.
Melon
Popular melons like Honeydew and Cantaloupe not only taste great, but are also low in calories and have been featured in countless diet books and programs. The cantaloupe especially has been thought to be a good that contains fewer calories than it takes to eat it, meaning that you’re actually losing weight by consuming it. It’s never been proven, but these are still great foods to add to your diet, and they can be found year round in the produce department.
Oatmeal
Oatmeal is a good start to the day for most people. Compared to other breakfast options it has plenty more fiber, and as your body works to break it down and pass it through it revs itself up and burns off more calories. It’s also been shown to lower your cholesterol, so there’s plenty of reason to eat it. Just be sure you don’t have a gluten allergy or gluten sensitivity, or you won’t be able to get the same sort of benefits that others get from consuming it.
Spices
There are plenty of spices out there that have been shown to be able to charge up your metabolism. Up for your consideration are Curry, Black Pepper, Mustard, Cayenne Pepper, and Cinnamon. You don’t have to eat spoonfuls of these spices directly, but don’t be shy with them, as they can help to add flavor to otherwise bland foods. If you spot other foods on this list that you don’t fancy eating, try spicing them up with the above spices and you’ll be serving up a one-two punch to a sluggish metabolism.
Spinach
Spinach puts up some respectable numbers in the B Vitamin department, which leads to a more productive metabolism. And aside from the direct relation, it’s also good for muscle function. If you’re strength training, spinach will help your muscles recover, and this will lead to a faster metabolism because you’ll end up with better muscle mass which directly leads to burning up more calories, even when you’re asleep.
Water
Keep all of your organs happy and functioning the way they should be making sure you get enough water each day. Your metabolism won’t be at its best when your body is yearning for hydration. Any drink other than water helps to dehydrate the body, so it’s really easy to get into a dehydrated state, and harder than you might think to get properly hydrated. Start off slowly, but introducing one new glass of water in phases and see how your body responds.
Keep in mind
that it’s not
necessary to switch your diet to only these foods or do anything
extreme. Just try to get more of them into your daily menu than you
currently do and you should start to see the results of your efforts.
Revving up your metabolism is not something that happens overnight, so
don’t look for a quantum leap. Your body needs time to adjust to your
new way of eating. But if you’re consistent it will get the hint and
start paying dividends
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