5 Diet Tips that Boost Your Metabolism


Filed under: Nutrition


To lose weight, you already know that you need to burn more calories than you consume. If you’re having trouble with the “burning” part, try these six dietary changes to boost your metabolism and burn more calories.

fruitsProtein. Your body actually burns more calories digesting protein than it does digesting carbohydrates or fats. Not to mention, protein helps to build muscles, and increasing your muscle mass fuels metabolism as well. Increase the amount of protein in your diet, using sources like eggs, fish, tofu, nuts, beans, lean meats, and low-fat dairy products. Just remember not to add calories overall when you do this; be sure to use these calories to replace carbs and fats.

Eat often. Eating small, frequent meals keeps your metabolism burning at a steady rate. Consuming large meals actually dumps more calories into your system than you need at one time, so they aren’t used and are stored as fat instead. Try to eat five small meals per day, keeping the calories under 300 for each meal (adjust that number up or down depending upon your individual dietary plan). Remember to focus on fresh fruits and vegetables, fiber, and protein in these meals.

Try spicy foods. Peppers contain a compound called capsaicin, which boosts the metabolism slightly after you eat a spicy meal. The effect isn’t drastic enough that simply eating more peppers will make you lose weight, but combined with other methods they can definitely speed up your metabolism.

Cut out sugar. Sugar is digested quickly, then dumped into your bloodstream where it causes a “sugar high”. The problem is that soon after, you’ll experience a sugar crash. These ups and downs wreak havoc with your metabolism. Cut back on refined sugar and you’ll burn calories at a more steady pace – not to mention you’ll feel better, too.

Don’t cut calories too low. Crash dieting can trigger an adaptive response in the body that has developed over thousands of years. Accustomed to periods of famine throughout history, the human body learned to slow its metabolism during times of intense hunger. While this could come in handy should we actually experience a famine, it’s not too pleasant for dieters who actually want to lose weight. You should cut calories when dieting, but not so drastically that you cause your metabolism to crash.



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