A few counter-intuitive ideas on how to raise metabolism without scaling back on food.
Eating less to reduce the number of calories absorbed starts from a good principle but is not enough to lose fat because the body adapts the metabolism accordingly in an effort to “save itself”.
You’ll certainly lose a few pounds the first weeks of the diet but it will become more difficult afterwards.
In addition, the lost pounds will be quickly caught up once the deprivations are over.
Instead, you need to eat MORE of the right foods. Let’s look at some quick science with regard to the right foods.
What Are the Best Foods to Eat For Raising Metabolism
Some foods are more difficult to break down than others. This is the case with complex carbohydrates (flour, etc.) and proteins.
Our body spends more energy digesting this type of food than lipids, for example, which are simple in structure and stored almost as they are.
Thus, the energy value alone of a food should be taken with caution since in the end, the number of calories stored also depends on the type of food.
To take an example, a 100 kcal steak will make you less fat than a 100 kcal portion of butter because our body will spend much more to assimilate the meat than to store the lipids provided by the butter.
Here is an indication of the percentage of energy consumed to assimilate the nutrients:
- Protein: 18 to 25%
- Carbohydrates: 4 to 7%
- Fat: 2 to 4%
According to these figures, our body burns 18 to 25 kilocalories to digest 100 kilocalories of lean meat.
This energy is found in part in the form of heat, the 70 to 80 kilocalories remaining are stored or used for the functioning of our body.
Only 2 to 4 kilocalories are spent digesting 100 kilocalories of fat.
Now, let’s look at 5 easy ways to raise metabolism without changing your workout regimen…
1. Eat, Eat and Eat More!
This idea seems marginal but it is quite serious, on condition obviously not to eat more in quantity!
By increasing the frequency of meals, the calories ingested are distributed more evenly, allowing greater thermogenesis.
Plan 4 to 5 meals a day at a fixed time by interspersing, between the main meals, 1 to 2 breaks where you will preferably eat lean proteins (sea meat, lean ham, dairy product) or complex carbohydrates (grain cereals whole, fruit).
Avoid keeping your stomach empty: this slows down the metabolism enormously.
2. Eat More Consistently & Don’t Skip Breakfast!
The latter is very important because it wakes the body and revives the metabolism slowed down by a night’s sleep.
Avoid fats and prefer complex carbohydrates, less calorie but promoting thermogenesis.
Choose fiber (preferably whole grains) which takes longer to digest and which will allow you to last longer.
Respect the balance of carbohydrates, proteins, lipids
While proteins promote thermogenesis, it should not be overused.
Eat a balanced diet by respecting the proportions of nutrients the body needs to function properly, i.e. 30% fat, 55% carbohydrates and 15% protein.
As a general rule for how to raise metabolism safely, it is recommended not to consume more than 0.8 g of protein per kilo and per day, i.e. 55 grams for a person weighing 70 kilos or even 180 to 280 grams of meat per day (based on 20 to 30% protein in the meat).
Avoid fatty meats (pork, sausage, etc.).
3. Drink LOTS of Water!
A lack of water slows down the metabolism.
Stay hydrated by drinking water regularly, throughout the day, especially if you exercise. Water is essential for activities linked to metabolism, especially lipolysis (breakdown of fats).
If you don’t drink enough, your metabolism will slow down.
In addition, by filling the stomach, water gives a feeling of satiety.
It cleans and drains impurities.
It is essential for the elimination of toxins and lactic acid produced during efforts and responsible for aches and cramps.
4. Choose Foods That Naturally Speed Up Metabolism
Certain foods are known to boost metabolism, such as methylxanthines, including caffeine (coffee, cola, etc.), green tea extract also known for its anti-oxidant properties and widely used in health programs. diet.
Apple cider vinegar, garlic, honey, dried fruits, fish oils are also great.
5. Supplement Your Food Intake With an All-Natural Metabolism Booster
Let’s face it, diet pills and other “quick” fat burning products are a dime a dozen. They’re everywhere. This is only enhanced by the fact that regulations around supplement testing and safety are significantly less stringent than those around the pharmaceutical industry.
This is why it’s super important to find all natural, proven supplements made by manufacturers that have track records of generating effective, healthy and safe supplements that actually work.
These products should:
- have no harmful side-effects,
- be affordable
- require little to no diet or lifestyle changes
- Come with a no-risk 100% money-back guarantee of at least 30 days.
Having done tons of research in this space, we’ve found one that checks all the boxes and then some. It’s called Meticore. It works to naturally enhance metabolism by leveraging safe, high-impact, all-natural ingredients that come with zero side effects. It’s also extremely affordable, and its manufacturers have a long history of creating safe, healthy products that truly work.