Metabolism Tips-foods that speed metabolism

Posted on April 22, 2008

Metabolism Tips-foods that speed metabolism

Beware of Metabolic Boosters And Fat BurnersWhen browsing nutritional books and websites you will encounter “metabolic boosters” and other products that bill themselves as fat-burning phenomena. Some vitamins have demonstrated fat-burning potential: B-vitamins, e.g., Carnitin Vitamin C Vitamin D Vitamin E Vitamin K But that doesn’t mean that you can take a vitamin and expect to lose weight if you continue to eat unhealthful and don’t exercise. Also, be wary of “too good to be true” fat-burning products including “thermogenics,” which claim to increase energy expenditure through heat production, and stimulants, which claim to increase your fat burning rate by stimulating the nervous system. These products are understudied and unregulated. Real, balanced food choices and exercise will burn fat in a healthy way.
Carbohydrates Are The Body’s First-Line Energy SourceAfter the body extracts carbohydrates from the food during digestion, what’s left is glucose, a simple sugar that is the same substance as table sugar. When you eat, carbohydrates (complex or simple) are degraded to glucose, which provides the body with its primary source of energy. When there’s little or no immediate carbohydrate available the body first taps into its carb reserves and uses the glycogen (sugar) stored in the muscles and the liver for fuel. If the carb shortage continues, the body extracts an alternative fuel–the one that is based on fat metabolism–in a process known as ketosis. Ketosis is an elevated concentration of ketone bodies (fatty acid substances) that occurs when fatty acids are incompletely metabolized. Your body prefers carbohydrates, but the brain can use ketones for energy. But research on ketosis is limited and it’s important to include a modest amount of carbs in your diet as well as proteins and fats to promote healthy metabolism and avoid extended periods of ketosis, which may cause acid imbalances in the body.

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Cutting Carbs May Promote Fat MetabolismLipids are made of molecules of glycerol and three fatty acids. Since there are three fatty acids involved, these compounds are known as triglycerides. Lipids are combinations of saturated (unhealthy) and unsaturated (healthy) fatty acids. Fat metabolism, as any type of metabolism, consists of two opposite processes: Growth and breakdown. If you have excess fat in the body, fat cells grow in number and size, but diet and exercise will shrink the number and size of fat cells. In the absence or deficit of carbohydrate-rich foods, the body will burn fat. The bottom line: Dietary composition strongly influences fat metabolism. Once carbohydrates are depleted, the body will burn fat for energy. But don’t cut out all carbs; extreme carbohydrate restriction for more than a few days will cause ketosis, an abnormally high level of fatty acid byproducts that could cause metabolic problems in the body.
Enhance Your Metabolism By Keeping Muscle On Your Body And Fat In Your DietThere are many factors influencing metabolism, but usually people are interested in ways to burn fat. You should exercise to increase your muscle mass. This is a why lean heavy person burns more calories at rest than the same-weight fat person. But you also need to eat enough. Not having enough food, especially a balanced proportion of fat, in your diet makes your metabolism slow down because the body thinks that it is starving and tries to conserve resources. Some studies show that calorie for calorie, a higher-fat diet results in a higher metabolic levels than a higher-carbohydrate diet resulting in an approximate 300-calorie expenditure difference between them.
Extreme Dieting Hampers MetabolismWhile most of us would like to promote a faster metabolism, starving yourself and avoiding entire food groups won’t do it. A diet should not put the body into energy-saving (starvation) mode because if the body thinks it is starving it slows the metabolism in order to survive. Although some people with specific medical conditions may need to follow a very low calorie diet under close medical supervision, the most effective diet program for most people includes a proper ratio of macronutrients — carbohydrate, fat, and protein. But metabolism is very individual, and if weight loss is your goal, you still need to count the calories.

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Low Metabolism May Sabotage Weight LossThe three most common reasons for a low metabolism: (1) Sedentary life style resulting in a low muscle mass (2) Extremely restrictive dieting resulting in energy-conserving action by the body (3) Thyroid gland dysfunction, which can cause a deficit in the thyroid hormone and upset the body’s normal metabolism. Most good weight loss programs include strength training to build enough metabolically active muscles, which burn more fat even when you are at rest. This is also why we advise that you divide the number of calories you are cutting from each day in two parts: one half coming from less calories consumed and another coming from more calorie spending through exercise. The thyroid problem should be properly diagnosed. If you are sure you do have thyroid disease, you need to adjust your thyroid hormone levels through properly prescribed medication. However, most professionals agree that too often, medication is not enough. Recent findings indicate that the major culprit after the hormone levels are stabilized to normal levels, the reason for stubborn weight loss might be due to metabolic resistance. TIP: If you have one or more of the following signs, take note because it could be an indicator of larger health problems. If you have three or more signs, see your doctor immediately. Warning Signs 1. Waist circumference greater than 40 inches or 35 inches(women) 2. Blood (serum) levels of triglycerides above 150 mg/dL 3. “Good” cholesterol (high-density lipoproteins, HDL) below 40 mg/dL for men and 50 mg/dL for women. 4. Blood pressure above 130/85 mm Hg. 5. Fasting glucose above 110 mg/dL.
Meet Your MetabolismMetabolism is the sum of all physical and chemical processes in the body. Metabolism is a combination of the breakdown of substances (catabolism) which releases energy, and the synthesis of new substances (anabolism) which requires energy. Normal metabolism keeps important physiological parameters in balance. Anabolism is the process that builds muscle, but it can also add fat and cause unhealthy weight gain if you consume high-fat foods and don’t exercise. The good news is, a healthy diet program with a proper mix of foods can drive your metabolism in the direction you need, which for most adults involves building muscle and maintaining health.
Metabolic Balance Drives Weight Loss If you want to know how to lose weight, just remember that you need to create a negative calorie balance regardless of the types of foods you eat. It’s simple math; if you use more calories than you consume, you will lose weight, if you use less calories than you consume, you will gain weight. But remember, there are two ways to go about losing weight: 1. Use your willpower. This isn’t practical for everyone because eventually your body starts sabotaging your efforts by tricking you into energy-saving mode. You might refuse an extra helping of your favorite food or even skip a meal, but your body may compensate by making you feel weak and tired. People on extremely low-calorie diets tend to eat more during their meals. 2. Choose a diet that does not constrict against too many foods. Variety is not only the spice of life, it will keep you from feeling deprived and cut down on cravings. Diets that include a balance of lean protein, dense carbs and essential fats works best to keep you satisfied while keeping your body nourished and at its peak. In contrast, extreme low carb diets aren’t healthy and weight loss on this kind of restrictive diet is often regained as soon as you resume a more varied diet. Therefore, a moderate carb, moderate protein and moderate fat diet would be the healthiest way to lose weight. A 40-30-30 balance of carbohydrates, proteins, and fats is a healthy plan that will promote a steady metabolism in most healthy adults.

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Physical Activity Promotes Resting MetabolismResting metabolic level or Basal Metabolic Rate (BMR) shows how much energy (calories) you spend while sleeping and doing nothing but breathing. There are many sources that offers ways to calculate the BMR, but here’s the Harris Benedict formula: Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds ) + (12.7 x height in inches) - ( 6.8 x age in year) To calculate your total daily caloric needs, multiply your BMR by your activity category, as follows: 1. Sedentary: BMR x 1.2 2. Light activity: BMR x 1.375 3. Moderate activity: BMR x 1.55 4. Highly active: BMR x 1.725 5. Heavy physical job or athletes: BMR x 1.9 When everything else is the same — diet, exercise, etc. — the person with higher resting metabolic level will lose weight faster. However, the active metabolism, as you see in the equations, depends on how active you are. If you increase your level of physical activity, not only will you burn more calories while engaging in the activity, you will burn more calories at rest, so you benefit twice.
Take Action If You Have Metabolic SyndromeAlthough the exact definition of metabolic syndrome or metabolic resistance syndrome (also known as pre-diabetes) remains uncertain, it can be a useful diagnosis because it alerts your doctor that you may be at increased risk for heart disease or diabetes. Fortunately, metabolic resistance identifies a level of elevated blood glucose that can be reversed by lifestyle changes, such as weight loss and exercise. But the exercise and diet recommendations may surprise you. You don’t have to train for a marathon in order to take action against metabolic syndrome. Moderate exercise can make a significant difference as long as you do it regularly. What matters is getting your body moving to improve your blood flow and heart rate. Exercise will also help you lose weight if you are overweight. If you have an ambitious weight-loss goal, you will need to factor more frequent exercise at a higher intensity to get the results you want. But here’s an “action plan” if you have not been particularly active, but you have been diagnosed with metabolic syndrome: Increase your overall exercise time gradually and introduce short-duration, high-intensity intervals into your exercise routine. For example, add a few minutes of faster walking into a moderate walk and work towards 10 minutes of high-intensity exercise within a 30-minute workout.40-30-30 Diet Delivery

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