The foods you eat have a big impact on your metabolism. Of course, any diet and do, the result is that you will lose weight … All you need is to eat-less. But if you want to have a good metabolism to burn excess fat and build lean mass, you need the right foods to do it.
Eating right and taking all the macronutrients you need, you ensure what your body needs to maintain a high metabolism. Read the following four dietary advice may not knew, for the foods you eat and how they can shoot your metabolism.
The protein intake actually gives a boost to your metabolism as taking protein increases thermogenesis in your body. This is because the protein is cleaved more difficult and requires greater expenditure of energy to break, than that other foods with the same caloric value as carbohydrate. Specifically, to break the carbohydrates burn about 5-15% of the calories you consume them, while the figure for protein is 20-30%. You need to spend more energy to break down proteins than that of carbohydrates into usable energy, which is why your body prefers them to be easy energy source.
Also taking protein, supplying your body with amino acids. These are the building blocks of your muscle groups and without them can develop muscle nor to maintain your lean mass. Of course you know that the increased muscularity and enhances your metabolism … the bigger muscles, the higher your metabolic rate.
However, not all of the same proteins. The high biological value protein as the lean chicken, lean red meat, salmon, eggs and whey protein provides all the essential amino acids needed by your body to maintain muscle mass and to start the muscular process development. These amino acids are essential because the body itself can not create them. On the other hand, protein from fruits and vegetables is not high biological value (this does not mean that they are not essential to your organization), and deemed incomplete, supplying your body with less than the necessary amino acids for muscle growth. In addition, animal protein supplies your body with B-complex (vitamin B complex), leucine (an essential amino acid that contributes to the reduction of body fat), carnosine (powerful antioxidant that improves the performance of athletes) and iron.
If you want to increase your metabolism, you need to bring your body into fat-adaptive mode using a afxomeiomeni carbohydrate intake. A fat-adaptive mode is the condition that your body begins to burn fat instead of using carbohydrates as the main energy source.
Usually eat more carbohydrates and the daily protein intake is reduced. Doing so, overflowing the carbohydrate stores your body and as a result has to store more fat. Changing your nutritional profile, hiring fewer carbohydrates and more protein, you can effectively cause your body to use all the stored carbohydrates and then begin to burn more fat as an energy source. Keeping increased protein intake, helping your body to keep and amino acid levels in your blood is increased, so as to achieve success with the muscle development and maintaining your lean mass.
Circular carbohydrate diet is a strategy that does not leave your body to reach metabolic saturation. After two weeks in any reduced calorie diet, metabolic hormones begin to decline, falling metabolism and burn less fat. Then you need a carbohydrate loading phase which trigger the appropriate hormones to again increases your metabolism and start to burn again.
It takes about three days to get your body back into fat-adaptive mode, where the fat burning rate increases. Depending on the amount of body fat you need to lose, can you determine the duration of a cycle of carbohydrate. Try a low carbohydrate diet for 4-6 days with one day break, high carbohydrate intake. On days when you reduce the carbohydrates should be ingested about 50% of daily calorie consumption of protein, 10-20% carbohydrate and 30-40% fat.
Eat Fat To Excess Burn Fat
The Mediterranean diet has been shown for many years the benefits to health and many of these benefits are attributed to that are rich in monounsaturated and polyunsaturated fats. These fatty noted to increase the oxidation of fat, reduced fat storage, reduce hunger and improve body composition.
There is evidence to say that the increased intake of polyunsaturated fat in your diet, promotes the growth of muscle tissue in your body and therefore increases your metabolic rate, thus reducing body fat. Consuming 2 to 5 gr polyunsaturated fatty day also promotes better absorption of nutrients from your muscle groups because of their vasodilating properties, which reduces the availability of nutrients in your body, promoting fat storage.
The oleuropein, a compound of polyphenols contained in the olives and olive oil, has been shown that under conditions have metabolic properties, such as growth hormone T3, hormone touthyreoeidous gland affecting metabolism, increases noradrenaline and adrenaline. The oleuropein triggers UCP or otherwise uncoupling proteins in your body, which generate heat (thermogenesis), and results in a greater calorie burning instead produces trisfosforiki adenosine (ATP). Increased uncoupling protein due to their association with the hormones T3, noradrenaline and adrenaline. In an analysis in polyunsaturated fat, an intake of 0.3 to 3 gr per day, is effective to reduce weight and improve body composition, including the reduction of body fat and increase in muscle tissue.
Reduce Inflammatory Foods To Excess Fat
The fat present in your body, subcutaneous and visceral, there is an inherent foreign body. Adipose tissue causes the secretion of cytokines, small proteins that release the cells and trigger inflammation, and other hormones that can damage the function of insulin in the blood, leptin and block the receptors for fat burning. This reduces your sensitivity to insulin and leptin, and so your body can not store and effectively utilize the nutrients ingested from your diet, but also reduces the rate at which your body metabolizes.
When your body can not process properly the foods you eat, have resulted in the excess sugar in the blood and caused glycosylation (a chemical reaction in which the sugar molecules bind to these proteins, creating structures that may damage the operation of. cell studies have shown that glycosylation reduces the protective mechanisms of your body that regulate flegmones). Increased body fat means more inflammation and hence more reduction in fat metabolism. One way of collateral to reduce inflammation in your body is to reductions eating habits that promote inflammation. If you know for example you have an intolerance to gluten or dairy or some other foods, make an effort to remove from your diet. It also reduced the sugar recruited and began to eat whole fresh fruits and vegetables, which contain anti-inflammatory compounds such as antioxidants, vitamins and phytonutrients