What You Should Know About the High-Metabolism Diet
It’s seems like pretty much every day we are bombarded with the latest celebrity diet craze. A million celebs have done the master cleanse or the cabbage soup diet. Kate Middleton, now the Duchess of Cambridge, swore by the Dukan diet to look good for her royal wedding. Celeb trainer Tracy Anderson has gotten high-profile clients (like Jennifer Aniston) to eat only baby food. Beyoncé even experimented with veganism to get healthy. At this point, we’ve pretty much heard (and tried) it all.
But if you’ve ever tried to exist on filtered water, lemon juice, cayenne pepper and maple syrup for 10 days, you know that most of these crazes don’t work and just lead to a major crash.
Let Your Metabolism Burn the Fat
You might be wondering:
How does this diet plan work and what exactly is the relationship to our body’s metabolism?
Metabolism is a process in living organisms whereby chemical processes produce the energy required to sustain life.
During the metabolic process, organic compounds are broken down giving off heat and energy.
Simple molecules are used to build complex compounds like proteins for growth and repair of the body’s tissues.
The process of metabolism converts food into fuel or a particular body substance like muscle, fat, bone or blood.
If you have a naturally fast metabolism:
The chemicals in your body can quickly and adequately transform nutrients into heat and energy creating in the process a strong body.
If your metabolism is slower:
The body tends to store these nutrients rather than burning them, leaving fat tissue buildup instead of muscle development.
You now have a solution.
1. EAT ENOUGH
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University. “Eat just enough so you’re not hungry—a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.”
2. REV UP IN THE MORNING
Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost. (For more breakfast ideas, see Power Breakfasts For Energy.)
3. DRINK COFFEE OR TEA
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
4. FIGHT FAT WITH FIBER
Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.
5. BUY THE BIG BOTTLE
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.
6. EAT MORE ORGANIC FOOD
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.
7. ALWAYS INCLUDE PROTEIN
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.
8. EAT IRON-RICH FOODS
It’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
9. GET MORE VITAMIN D
This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
10. SKIP THE SECOND COCKTAIL
When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73%.
Maximize Weight Loss
As with all change, the one day at a time approach is the strategy that leads to success.
Each decision you make about what and when you eat is cumulative.
At the end of the day all those decisions made with your metabolism’s optimal functioning in mind add up.
If the majority of these choices are in line with the Fast Metabolism Diet plan, you will definitely reach your goal.
Once your metabolism is working efficiently, it will be able to accommodate that occasional beer or piece of birthday cake that finds its way onto your plate.
Have you tried the fast-metabolism diet? Tell us about it in the comments below.