10/10/2023 0 Comments Which foods speed up metabolism![]() But you should make sure that 10 to 35 percent of your total daily calories comes from protein. That doesn't mean you have to live on the high-protein Atkins diet. " Protein is made up mainly of amino acids, which are harder for your body to break down, so you burn more calories getting rid of them," he explains. 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. 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. ![]() "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. That's why it's smart to start the day with a solid 300- to 400-calorie meal it jump-starts your metabolism.Īim 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. So if you bypass breakfast, your body won't burn as many calories until lunchtime as it could. "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. Breakfast eaters lose more weight than breakfast skippers do, according to studies. Eat Breakfastīelieve it or not, it may be the most important meal of the day as far as metabolism (and weight loss) is concerned. "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. ![]() (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. ![]() 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. "So if you suddenly drop 1,000 calories from your diet, your resting metabolic rate will automatically slow down, because your body now assumes that you're starving." "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. Putting yourself on a very low-calorie diet is a surefire way not to lose. Here are some experts' tips on how to boost your metabolism - so you, too, can guiltlessly binge on Ben & Jerry's every now and then. "There's no reason you can't have the same metabolism in your 30s and 40s that you had in your 20s," stresses Pamela Peeke, M.D., author of Fight Fat After Forty. Play icon The triangle icon that indicates to playīut there are easy things you can do to stoke your fat-burning potential.
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