\u201cBoosting the metabolism\u201d for weight loss may be the holy grail of obtaining and maintaining a lean physique. Figuratively speaking, it\u2019s the pot of gold at the end of the rainbow.<\/p>\n
Before getting to some of the top metabolism-boosting foods, it\u2019s important to remind you that, in the grand scheme of things, your health, fitness, performance, and body composition are contingent on your entire body of \u201cnutrition work\u201d\u2014not an individual food or single meal.<\/p>\n
In other words, there\u2019s no one \u201cmagical\u201d food.<\/p>\n
Instead of viewing foods in isolation as \u201cgood\u201d or \u201cbad,\u201d think about weight management and \u201cdeep health\u201d as the product of practicing healthy eating habits, creating a positive food environment, and choosing high-quality, nutritious foods in appropriate amounts relative to your goals and activity levels regularly and consistently over time.<\/p>\n
Good nutrition takes practice, and just like getting better and mastering anything in life, it\u2019s about progress\u2014not perfection.<\/p>\n
With that being said, here are some of the top foods that can help ensure that your metabolism is humming full speed ahead. Enjoy!<\/p>\n
1. Lean Red Meat (grass-fed preferred)<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/lukas-budimaier-43828-1024x683.jpg\")
<\/a>Beef is loaded with protein, and when it comes to fighting the battle of the bulge, there is likely not a more important nutrient than protein.<\/h3>\nAs a matter of fact, researchers suggest that an increased protein intake may be one of the single most important dietary and lifestyle changes that one can make as part of an effective weight loss strategy.<\/p>\n
Specifically, there are multiple potential beneficial outcomes associated with an increased protein intake:<\/p>\n
\n- Increased satiety: Protein-rich foods induce a greater sense of satisfaction than fat- or carbohydrate-rich foods, and they may even decrease energy intake in subsequent meals;<\/li>\n
- Increased thermogenesis: Dietary protein exerts a significantly higher \u201cthermic effect\u201d than fats or carbohydrates, and high-protein diets have continuously been shown to boost the metabolism (i.e., increase energy expenditure); and<\/li>\n
- Maintenance or building of fat free mass (FFM) and preservation of metabolic rate: High-protein diets have repeatedly been shown to preserve FFM when dieting for fat loss, and they have also been shown to be necessary for the preservation of metabolic rate, which is frequently compromised as a result of dieting.<\/li>\n<\/ol>\n
Clearly then, one of the single most important dietary factors that you can do to support your metabolism is to boost your protein intake. As mentioned, beef is a great source of protein, as well as the following essential nutrients:<\/p>\n
\n- Vitamin B1<\/li>\n
- Selenium<\/li>\n
- Zinc<\/li>\n
- Niacin<\/li>\n
- Vitamin B6<\/li>\n
- Phosphorus<\/li>\n
- Choline<\/li>\n
- Iron<\/li>\n
- Riboflavin<\/li>\n<\/ul>\n
Obviously, despite a bad rap in certain circles, beef is a nutrient-dense, fat-fighting allstar.<\/p>\n
However, not all beef is created equally, and your best bet is to invest in the best beef that you are able to fit into your budget.<\/p>\n
In a recent systemic review and metaanalysis published in the British Journal of Nutrition, a group of researchers critically analyzed data from 67 different studies comparing the composition of organic (i.e.,grass-fed, pasture-raised) and non-organic (i.e., conventional, grain\/commodity-fed)
\nmeat products.<\/p>\n
They found that the beef from pasture-raised animals contained 47% more omega-3 fatty acids than conventional meat products.<\/p>\n
This is important to note for a plethora of reasons. For instance, excessive consumption of omega-6 fatty acids coupled with a deficiency in omega-3 fatty acids is connected to an increase in a variety of negative health outcomes including:<\/p>\n
\n- Cardiovascular disease<\/li>\n
- Type 2 diabetes<\/li>\n
- Obesity<\/li>\n
- Metabolic syndrome<\/li>\n
- Irritable bowel syndrome and inflammatory bowel disease<\/li>\n
- Macular degeneration<\/li>\n
- Rheumatoid arthritis<\/li>\n
- Asthma<\/li>\n
- Psychiatric disorders<\/li>\n
- Autoimmune disease<\/li>\n<\/ul>\n
What\u2019s more, research shows that overconsumption of omega-6 fatty acids may impact your offspring, as it has been shown to increase the incidence of obesity in future generations.<\/p>\n
In addition to a much healthier omega-3 fatty acid profile, research also shows that grassfed beef is one of the best dietary sources of CLA, as it contains an average of 2 to 3 times more CLA than conventional beef.<\/p>\n
CLA possesses antioxidant activity, and research has shown it to reduce body fat, increase lean body mass, and improve body composition.<\/p>\n
Interestingly, recent research suggests that supplementation with omega-3 fatty acids significantly increases metabolic rate.<\/p>\n
What\u2019s more, supplementation with omega-3 fatty acids and CLA significantly increases the body\u2019s number of mitochondria, which are known as the muscle cells\u2019 calorie-burning \u201cpower plants.<\/p>\n
2. Eggs (pasture-raised preferred)<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/charisse-kenion-507276-1024x786.jpg\")
<\/a>Based on what you\u2019ve already read, you likely realize how important protein-rich foods are to support your metabolism-boosting efforts. In addition to grass-fed beef, whole eggs from pasture-raised hens should be at the top of your list.<\/p>\nIn addition to packing 7 grams of satiating protein, a single egg is also loaded with several critical nutrients including:<\/p>\n
\n- Choline, which supports brain health and nervous system function<\/li>\n
- Lutein and zeaxanthin, which are potent antioxidants that fight free radicals and
\nhelp prevent macular degeneration<\/li>\n - Vitamin A<\/li>\n
- Vitamin D<\/li>\n
- Selenium<\/li>\n
- Phosphorus<\/li>\n
- Potassium<\/li>\n
- And more<\/li>\n<\/ul>\n
What\u2019s more, when you choose pasture-raised eggs (which are laid by hens that get to spend their days outside on fresh pastures\u2014not cooped up in small cages or huddled by the thousands in cage-free barns), you\u2019ll get the added benefit of eggs higher in the
\nsame omega-3 fats found in grass-fed beef.<\/p>\n
Research from Mother Earth News demonstrated that eggs from pasture-raised hens provide a significantly improved nutrition profile compared to standard store-bought eggs, including 2 TIMES more omega-3 fatty acids.<\/p>\n
In the same series of studies, the researchers found that pasture-raised eggs contained SIX times more vitamin D than traditional eggs.<\/p>\n
Even more, while all eggs are a good source of vitamin A, pastureraised eggs contain over 67% more compared to conventional eggs, including SEVEN times more beta-carotene.<\/p>\n
Pasture-raised eggs were also found to contain THREE times more vitamin E.<\/p>\n
Since eggs are synonymous with breakfast, this is as good a time as any to remind you to include protein at your first meal of the day.<\/p>\n
Research suggests that the satiety effects of a high-protein breakfast will have far-reaching implications on your appetite and waistline.<\/p>\n
In a recent study, researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a
\ngroup who ate a calorically equivalent bowl of cereal.<\/p>\n
What\u2019s more, over the course of 12 weeks, researchers found that consuming a similar high-protein breakfast (including 35 grams of protein) prevented fat gain, decreased hunger, and reduced daily calorie intake.<\/p>\n
Multiple other studies comparing a high-protein breakfast (e.g., 30+ grams of protein) to a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite, hormonal responses, and subsequent food choices.<\/p>\n
3. Plain Greek Yogurt and Cottage Cheese (organic preferred)<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/yanina-trekhleb-426789-1024x683.jpg\")
<\/a>If the metabolism-boosting benefits of a highprotein diet have not yet been extolled upon you, please allow us the opportunity to remind you that a diet rich in high-quality protein has wellestablished scientific support as a successful strategy to promote weight loss and weight management in adults, as high-protein diets have regularly been shown to result in greater losses in fat mass, maintenance or building of fat free mass, improved body composition, and preservation of metabolic rate when dieting.<\/p>\nInterestingly, the body composition benefits (i.e., preservation of lean body mass, reduction of body fat) associated with high-protein, reduced-calorie diets may be further enhanced when dairy is a major component of the diet.<\/p>\n
In one study published in the Journal of Nutrition, researchers from McMaster University found that folks who consumed a dairy-rich (15% of total energy intake), high-protein (30% total energy intake) diet, lost more body fat, visceral fat, and trunk fat over the course of 16 weeks when compared to individuals consuming a standard protein intake and either moderate (7.5%) or low (2%) levels of dairy.<\/p>\n
What\u2019s more, the high-dairy, highprotein group also gained lean body mass while losing body fat (and net body weight).<\/p>\n
Greek yogurt contains more than double the protein compared to regular yogurt and only about one-third the amount of sugar.<\/p>\n
Even more, authentic strained Greek yogurt is rich in multiple sources of probiotics. Research indicates that the gut flora (i.e., the bacterial ecosystem) of obese folks differs significantly from that of thin people.<\/p>\n
Along these lines, recent research published in the British Journal of Nutrition suggests that certain probiotics from the Lactobacillus family of bacteria, which are prominent in Greek yogurt, may help you lose weight and keep it off.<\/p>\n
When choosing a Greek yogurt, it\u2019s best to opt for plain versions, as fruit-flavored varieties have over three times as much sugar.<\/p>\n
Instead, add some low-energy-dense fresh fruits (e.g., berries), which will provide a nutrient-dense source of fiber, vitamins, and antioxidant phytochemicals.<\/p>\n
Cottage cheese goes hand-in-hand with Greek yogurt. Cottage cheese packs a whopping 28 grams of protein per single cup, and it is also a good source of calcium, riboflavin, vitamin B12, selenium, and phosphorus. Cottage cheese is rich in casein protein, which is known as a slow-digesting protein.<\/p>\n
![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/cottage-cheese-in-a-bowl-with-berries-1024x683.jpg\")
<\/a>In fact, studies show that levels of amino acids remain elevated upwards of 5 hours after ingestion of casein protein.<\/p>\nWhile whey, a fast-digesting protein, is often thought of as the \u201cgold standard\u201d of protein supplements, some studies suggest that casein\u2014or a combination of whey and casein\u2014may provide greater muscle building and recovery benefits.<\/p>\n
In animal studies, scientists have found that, compared to whey, casein protein provides a more sustained anabolic (i.e., building) effect.<\/p>\n
Recent research in humans demonstrated that a blend of whey and casein is superior to whey protein alone after resistance training to promote muscle protein synthesis and recovery.<\/p>\n
Furthermore, scientists recently demonstrated that casein protein provides muscle recovery benefits during sleep when consumed before bed.<\/p>\n
One cup of cottage cheese also packs a healthy punch of branched-chain amino acids (BCAAs), including over 2 \u00bd grams of leucine, which is essential to muscle health.<\/p>\n
BCAAs are crucial to exercise performance, muscle recovery, and supporting carbohydrate metabolism.<\/p>\n
The amino acid leucine is considered to be the \u201canabolic trigger\u201d for muscle recovery and growth, and there appears to be a \u201cthreshold\u201d (around ~3 grams per meal) for maximizing muscle protein synthesis.<\/p>\n
When choosing Greek yogurt and cottage cheese (and other dairy), it\u2019s a good idea to opt for organic.<\/p>\n
In a recent systemic review and meta-analysis published in the British Journal of Nutrition, researchers reviewed the results of 170 published studies comparing the nutrient composition of organic (i.e., grass-fed, pasture-raised) to conventional (i.e., grain\/commodity-fed) dairy.<\/p>\n
Compared to conventional dairy, the researchers found that dairy from pasture-raised cows was 56% higher in omega-3 fats (EPA, DHA, DPA), which help promote a healthy inflammatory response and enhance immune system function.<\/p>\n
What\u2019s more, organic dairy contained 69% more conjugated linoleic acid, which, as previously mentioned, has been shown to preferentially modulate body composition, enhance immunity, and promote a healthy inflammatory response.<\/p>\n
4. Sweet Potatoes<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/sweet-potato-1024x512.jpg\")
<\/a>In recent years, while the regular potato has been shunned (undeservedly so, however), the sweet potato has reigned supreme as a \u201csuperfood,\u201d a term that gets thrown around a lot, leading you to believe that there are single foods that can make or break your health and fitness goals.<\/p>\nAs mentioned in the introduction, the truth is that there is no \u201cmagic bullet,\u201d and deep health is the by-product of choosing high-quality, nutritious foods in appropriate amounts, creating a positive food environment, engaging in regular physical activity, practicing stress management, optimizing sleep hygiene and quality, adequately hydrating, and building and maintaining healthy relationships.<\/p>\n
Indeed, there are a number of \u201cBig Rocks\u201d that go into the jar of getting (and staying) lean and healthy, and certainly one of those is regularly and consistently eating wholesome and nutritious foods.<\/p>\n
So while the promise of superfoods may be a little far-fetched, the guidance to eat more nutrient dense foods is not, and when it comes to foods with a high nutrient density, sweet potatoes\u2014which are healthy, awesome, and delicious\u2014do seem to fit the bill.<\/p>\n
They\u2019re a very good source of a number of vitamins and minerals including several B vitamins, which are essential for producing energy, increasing feelings of well-being, and stoking the metabolism:<\/p>\n
\n- Vitamin A<\/li>\n
- Vitamin C<\/li>\n
- Manganese<\/li>\n
- Copper<\/li>\n
- Pantothenic acid<\/li>\n
- Vitamin B1, B2, B3, B6<\/li>\n
- Biotin<\/li>\n
- Potassium<\/li>\n
- Phosphorus<\/li>\n<\/ul>\n
What\u2019s more, sweet potatoes are a good source of fiber, with about 4 grams per medium sweet potato.<\/p>\n
Simply put, fiber is a nutrition all-star. Dietary fiber promotes a healthy digestive tract, regularity, improves carbohydrate management (e.g., slowed gastric emptying), promotes satiety, reduces calorie intake, and enhances weight loss.<\/p>\n
Unfortunately, most people don\u2019t consume nearly enough dietary fiber. According to the American Dietetic Association, the average American consumes a paltry 15 grams of dietary fiber per day, only about HALF of the recommended daily intake.56 As you might have imagined, researchers have linked low fiber intakes to increased risk for diabetes and obesity.<\/p>\n
In a review study, researchers at the Human Nutrition Research Center on Aging at Tufts University found that simply increasing fiber intake by 14 grams per day for at least two days can result in an 18% decrease in calorie intake, and over the course of 4 months, that simple dietary intervention was associated with an average weight loss of more than 5 pounds.<\/p>\n
Like regular potatoes, sweet potatoes are highly satiating, and when it comes to the battle of the bulge, one of the most important factors to consider is satiety, which refers to feeling full and satisfied.<\/p>\n
Thus, when trying to control calories (i.e., negative energy balance), it\u2019s important to choose foods that are highly satiating.<\/p>\n
No one likes to be hungry, which is all too common when trying to eat less. Along these lines, some authors refer to satiety as the \u201cnew diet weapon.\u201d<\/p>\n
Research suggests that people may not limit how much they consume based on calories alone. Specifically, feeling full (i.e., satiety) is a major reason that people stop eating.<\/p>\n
In other words, rather than the calorie content of food, the volume of food that is consumed at a meal is what makes people feel full and stop eating.<\/p>\n\r\n
\r\n <\/p>\nEDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\nIf you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\nIn fact, research strongly suggests that how much you eat daily is regulated by the weight of the food rather than by a certain number of calories.<\/p>\n
Understanding the importance of feeling full, Dr. Susanna Holt and her team of researchers at the University of Sydney set out to establish a satiety index of common foods.<\/p>\n
In the study, the researchers fed participants fixed-calorie portions of thirty-eight different foods and subsequently recorded their perceived hunger following each feeding.<\/p>\n
The results of the study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed.<\/p>\n
In other words, the foods that weigh the most satisfy hunger best, regardless of the number of calories they contain.<\/p>\n
Of pertinence to this conversation, potatoes scored highest on Holt\u2019s satiety index, over 40% higher than any other food tested.<\/p>\n
In addition, Holt and her colleagues found that higher amounts of certain nutrients, such as protein, dietary fiber, and water content, also correlated positively with satiety scores\u2014lending more credence to building a nutrition plan around low-energy-dense and protein-rich foods.<\/p>\n
In one study published in the American Journal of Clinical Nutrition, researchers from the University of Alabama confirmed that feeling full is more likely to make an individual stop eating than the number of calories consumed.<\/p>\n
In the study, participants were permitted to eat as much as they wanted over the course of 5 days, and their menu options alternated from low-energy-dense, highly satiating foods to high-energy-dense, less satiating foods.<\/p>\n
On the low-energy-density diet, the folks ate only about HALF of the calories (1570) that they consumed before feeling full compared with the highenergy-density diet (3000 calories).<\/p>\n
In another study published in the American Journal of Clinical Nutrition, researchers from the CDC found a clear association between dietary energy density, satiety, overall calorie intake, and body weight amongst over 7,000 study participants.<\/p>\n
Men and women who consumed a diet rich in low-energy-dense, highly satiating foods consumed between 275 \u2013 425 fewer calories per day than did those folks who opted for more highenergy-dense foods; not only that, the men and women eating more low-energy-dense foods consumed upwards of 14 MORE ounces of food per day (that\u2019s almost a pound).<\/p>\n
Not surprisingly, the folks who ate more low-energy-dense foods like vegetables had healthier body weights (i.e., lowest prevalence of obesity).<\/p>\n
A number of other studies have confirmed these findings\u2014diets rich in low-energydense foods that promote satiety help reduce hunger and decrease overall calorie intake.<\/p>\n
What\u2019s more, long-term studies have shown that low-energy-dense diets also promote weight loss. In fact, studies lasting longer than 6 months show that folks who eat more low-energy-dense foods experience THREE TIMES greater weight loss than people who simply opt to reduce calories.<\/p>\n
5. Coconut Oil (cold-pressed, extra virgin)<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/jonas-ducker-434668-1024x683.jpg\")
<\/a>While extra virgin olive oil has always been (and will continue to be) a staple, nutritious, go-to oil for healthy cooking, there\u2019s a new kid on the block that\u2019s getting all the attention as of late, and for good reason.<\/p>\nCoconut oil, which is actually 90% saturated fat, is the new superstar, but it hasn\u2019t always been viewed as healthy.<\/p>\n
Perhaps some of the negative light that has previously been shined on coconut oil is somewhat deserved. According to Alexandra Bernardin:<\/p>\n
\u201cFor years, coconut oil was portrayed as a destroyer of cardiovascular health. Its artery-clogging, heart attack-causing, cholesterol-raising side effects were flaunted in the media, and the public responded by shunning this useful and natural oil. However, researchers made one big mistake, which they conveniently did not publicize: In their studies, they used hydrogenated and partially hydrogenated coconut oil. By doing so, they changed everything good about coconut oil.\u201d<\/em><\/p>\nFor sake of reference, hydrogenation essentially refers to the fact that these were trans fats that were used, and of course, coconut oil is going to get a bad rap if it\u2019s being chemically warped into this health-derailing nightmare (i.e., trans fats). But, what happens when we use fresh, cold-pressed, extra-virgin coconut oil? We get an allnatural food that is chockfull of health-building saturated fats.<\/p>\n
According to Bernardin, here are some of the top reasons you should include coconut oil in your diet:<\/p>\n
\n- It\u2019s composed of medium chain triglycerides (MCTs), which your body can quickly and efficiently use for energy and are not stored in the body as fat.<\/li>\n
- Like breast milk, coconut oil is high in the fatty acid lauric acid, which plays a critical role in immune system function.<\/li>\n
- It is antiviral, antifungal, antiparasite, and antiprotozoa.<\/li>\n
- Coconut oil is high in capric acid and caprylic acid, which are antioxidants.<\/li>\n
- It is cardioprotective. Populations that consume 30-60 percent of their daily caloric intake from coconuts are virtually free from cardiovascular disease, and it helps to lower cholesterol.<\/li>\n
- Unlike unsaturated vegetable oils like soybean and corn oil, coconut oil does not block the secretion of thyroid hormone.<\/li>\n
- Coconut oil is easily digested and can support healthy digestive function.<\/li>\n
- Coconut oil helps with zinc and magnesium absorption, two very important minerals vital for a multitude of functions in the body including bone health.<\/li>\n<\/ol>\n\r\n\r\n <\/p>\n
Editors Note:<\/strong>\u00a0 While high-fat foods have been demonized by the mainstream media, did you know that there are actually 4 specific fatty foods that are proven to ACCELERATE fat-burning?<\/p>\nIt\u2019s true, and even better, I show you all four at the link below\u2026<\/p>\n
=> 4 high-fat foods that ACCELERATE fat-burning<\/a><\/p>\n<\/div>\r\n<\/div>\nIn addition, several studies have linked the consumption of extra virgin coconut oil to smaller waist sizes.<\/p>\n
For example, researchers found that subjects who consumed two tablespoons of coconut oil per day for 12 weeks while following a reduced-calorie diet and including daily exercise (i.e., walking) lost a significant amount of abdominal fat compared to the control group that followed the same diet and exercise program without coconut oil.<\/p>\n
In addition, the coconut oil group also experienced an increase in HDL cholesterol and a decrease in their LDL:HDL cholesterol ratio.<\/p>\n
The researchers concluded, \u201cSupplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity.\u201d<\/p>\n
What\u2019s more, research also suggests that the MCTs found in coconut oil have a significant thermogenic (i.e., metabolism-boosting) effect.<\/p>\n
In one study, rats were overfed with either long-chain fatty acids (LCTs), which are the common form of fat found in foods, or MCTs.<\/p>\n
The rats fed the MCTS gained 20% less weight and 23% less body fat despite consuming the same overall amount of energy.<\/p>\n
In another study, researchers found that consuming MCTs increased metabolism more than eating LCTs from other foods.<\/p>\n
As a matter of fact, the subjects that consumed MCTs lost significantly more weight and burned more fat than the group consuming LCTs.<\/p>\n
Researchers have also found that consuming just 1 \u2013 2 tablespoons daily of MCTs can elevate the metabolism by as much as 5%, which may mean burning an additional 150 calories or more just by swapping your oils.<\/p>\n
6. Green Tea<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/drew-taylor-235558-1024x813.jpg\")
<\/a>If your goals are to lose fat and add calorie-burning lean muscle mass\u2014and who doesn\u2019t want to do that\u2014then, besides plain, filtered water, your beverage of choice should be green tea.<\/p>\nAccording to researchers, Camellia sinensis, which is the plant species whose leaves and buds are used in the production of tea, exerts several \u201cantiobesity effects.\u201d<\/p>\n
Although various types of teas (e.g., oolong, black, green) all come from the Camellia sinensis plant, green tea leaves are processed (i.e., fermented) differently, which leaves them with a higher concentration of beneficial polyphenols called catechins, and it\u2019s these compounds, which also have noteworthy anti-inflammatory and antioxidant properties, along with green tea\u2019s naturally-occurring caffeine that seem to have quite a potent effect on the metabolism and helping reduce body fat.<\/p>\n
Specifically, green tea extracts standardized for the catechin epigallocatechin gallate (EGCG) and caffeine have been shown to increase the rate of fat oxidation (i.e., fat burning) at rest and during exercise.<\/p>\n
In one study, subjects that took a green tea extract, which contained both caffeine and EGCG, three times per day increased both thermogenesis (i.e., metabolic rate) and fat oxidation over the course of 24 hours.<\/p>\n
The authors stated that the effect was superior to that witnessed by caffeine alone.<\/p>\n
Subsequently, researchers have found that consumption of a green tea extract prior to exercise increased the amount of fat burned during the bout of training.<\/p>\n
What\u2019s more, the researchers also noted improvements in blood sugar management and insulin sensitivity.<\/p>\n
Overall, researchers have concluded, \u201cA green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass.\u201d<\/p>\n
In addition to an increased metabolic rate, heightened fat oxidation, and improved blood sugar and insulin sensitivity, green tea consumption has also been found to decrease appetite and help regulate blood triglycerides.<\/p>\n
Researchers suggest consumption of 2 \u2013 4 cups (i.e., 500mL \u2013 1L) of green tea per day to reap these fat-burning and health promoting benefits.<\/p>\n
7. Coffee<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/nathan-dumlao-274731-1024x683.jpg\")
<\/a>Coffee is one of the world\u2019s most consumed drinks, trailing only water and tea, although the latter is often debated.<\/p>\nDespite its popularity, coffee seems to be a somewhat contentious beverage, as it is frequently considered \u201cunhealthy.\u201d<\/p>\n
However, there\u2019s seemingly more research to suggest the opposite, as there are a multitude of health benefits associated with regular coffee consumption, and amongst them is an increase in metabolic rate.<\/p>\n
Research over the past several years suggests that coffee consumption may protect against type 2 diabetes, Parkinson\u2019s disease, liver cancer, and liver cirrhosis.<\/p>\n
It\u2019s important to point out that studies suggesting these benefits are observational in nature, which means that they don\u2019t necessarily prove that coffee caused the effects.<\/p>\n
Here\u2019s a sampling of some of the health benefits associated with regular coffee consumption:<\/p>\n
\n- Research suggests that regular coffee consumption is associated with a substantially lower risk of type 2 diabetes.<\/li>\n
- Some studies have shown an inverse relationship between coffee consumption and Alzheimer\u2019s disease, suggesting that coffee may have protective benefits against dementia. Recent reports estimate that moderate coffee consumption may lower the risk of Alzheimer\u2019s by as much as 20%.<\/li>\n
- Studies have shown that coffee drinkers have a significantly lower risk of developing Parkinson\u2019s disease.<\/li>\n
- Recent research on coffee and mortality performed by scientists from the Harvard School of Public Health found that people who regularly drank coffee had a lower risk of death from cardiovascular disease than those who rarely
\ndrank coffee.<\/li>\n<\/ol>\nOften, people think of coffee just as a vehicle for caffeine, which we\u2019ll discuss more in just a moment.<\/p>\n
But it\u2019s actually a very complex beverage with hundreds and hundreds of different compounds in it. In fact, a cup of coffee contains all of the following essential nutrients:<\/p>\n
\n- Pantothenic Acid (Vitamin B5)<\/li>\n
- Riboflavin (Vitamin B2)<\/li>\n
- Niacin (Vitamin B3)<\/li>\n
- Thiamine (Vitmain B1)<\/li>\n
- Potassium<\/li>\n
- Manganese<\/li>\n<\/ul>\n
Even more, coffee is loaded with antioxidants. In fact, studies show that coffee is the single greatest dietary source of antioxidants\u2014outweighing even fruits and vegetables\u2014amongst many cultures.<\/p>\n
Of course, coffee is synonymous with caffeine, and there may be a host of benefits\u2014including metabolism-boosting advantages\u2014associated with caffeine consumption.<\/p>\n
For instance, coffee consumption increases alertness and energy levels, and studies have shown that coffee consumption can improve performance on mental tasks.<\/p>\n
In addition, studies have found that coffee can improve mood, feelings of well-being, reaction times, vigilance, and cognitive function.<\/p>\n
Caffeine is also widely studied from a sports performance standpoint, and it has been shown to significantly improve physical performance and reduce perceived levels of exertion (i.e., makes tasks feel easier) when taken before exercise.<\/p>\n
From a metabolism standpoint, studies show that coffee consumption significantly increases metabolic rate.84 In fact, consuming as little as 100mg of caffeine, which you can get from a single cup of coffee, is enough to boost metabolic rate, and it appears that repeated\/greater doses lead to an even more pronounced effect.<\/p>\n
What\u2019s particularly interesting is that this increase in resting metabolic rate is accompanied by greater oxidation of fat. Simply put, coffee and caffeine appear to boost metabolic rate and increase fat burning.<\/p>\n
While there are many health and metabolism benefits associated with regular, moderate coffee consumption, it\u2019s important to assess and consider your tolerance to caffeine.<\/p>\n
Individual differences in caffeine metabolism apply, and genetically, some folks are \u201cslow\u201d caffeine metabolizers, which makes them more sensitive to the stimulatory effects (e.g., jitters, feeling wired) of the compound.<\/p>\n
8. Dark Chocolate<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/charisse-kenion-456574-1024x731.jpg\")
<\/a>Who doesn\u2019t like dessert? For the most part, nearly all desserts are heavily processed and are rife with refined sugars and inflammatory fats. Simply put, they are not a great option to help you lose fat, boost your metabolism, or optimize your health.<\/p>\nBut, what if you could literally have your cake and eat it too?\u00a0 Well, with high-quality dark chocolate, you may be able to do precisely that.<\/p>\n
Perhaps a more suitable title for this section would be cocoa, as it\u2019s actually cocoa that seems to possess significant health and metabolism-boosting benefits.<\/p>\n
Cocoa contains up to three times more antioxidants than green tea, and it\u2019s these polyphenols that appear to be responsible for the health-conferring benefits of cocoa.<\/p>\n
Cocoa, and therefore dark chocolate, is rich in a compound called theobromine, which structurally belongs to a family of compounds collectively referred to as xanthine alkaloids.<\/p>\n
Also included in this family is caffeine, and as you now know from the section above, caffeine effectively boosts the metabolism and increases fat burning.<\/p>\n
Theobromine possesses mild stimulant qualities similar to caffeine, and cocoa typically contains about 10 times as much theobromine as caffeine.<\/p>\n
Like caffeine, theobromine has been shown to have some unique fat loss properties.<\/p>\n
As is the case with other methylxanthines, theobromine has been shown to suppress the appetite (i.e., anorexia).<\/p>\n
With dark chocolate, this is an especially nice effect, as a relatively small amount will help control both hunger and your cravings for sweets.<\/p>\n
Also similar to caffeine and other methylxanthines, theobromine has been shown to increase lipolysis (i.e., the break down of fat), which means it has the potential to heighten your fat-burning abilities.<\/p>\n
What\u2019s more, researchers have found that theobromine can increase fatty acid utilization during exercise, which means more fat burning and, under certain conditions, improved performance.<\/p>\n
A very distinct benefit of the polyphenols found in dark chocolate was discovered in a study published in The American Journal of Clinical Nutrition where researchers found significant insulin sensitivity benefits associated with the naturally-occurring polyphenols found in dark chocolate rich in cocoa.<\/p>\n
And, as you likely already know, insulin sensitivity is a critical piece of the puzzle when it comes to fat burning, as it holds a key to unlocking your body\u2019s ability to burn fat effectively.<\/p>\n
Remember, cocoa is not a chocolate bar, something whose added ingredients and processing reduce the number and type of flavonols, increase calories (cocoa itself has very few), and possibly change the physiological response to the cocoa.<\/p>\n
As researcher Dr. Andrew Neilson, assistant professor at Virginia Tech states, \u201cThe evidence does not show that you can eat a chocolate bar every day and expect to improve your health.\u201d<\/em><\/p>\nKeep the following in mind when searching for a dark chocolate bar:<\/p>\n
Generally speaking, the higher the cocoa content the better. As you move down the \u201chealthy\u201d scale of dark chocolate bars (from highest to lowest cocoa content), you\u2019ll typically find more calories and sugar and less protein and fiber (as well as fewer flavonols).<\/p>\n
Thus, you should choose a dark chocolate bar with the highest possible cocoa content, and clearly, 100% cocoa will be your best bet.<\/p>\n
When enjoying dark chocolate, a couple of squares should do the trick, as it still packs a significant amount of calories.<\/p>\n
Bonus Booster: Hot Peppers<\/strong><\/h3>\n![\"weight](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/katherine-lenhart-440548-1024x683.jpg\")
<\/a>Like protein and compounds found in coconut oil, green tea, coffee, and cocoa, hot peppers also appear to effectively boost the metabolism.<\/p>\nThat\u2019s right, the same compound that makes certain foods spicy can also turn up the heat on your metabolism, helping burn more calories and torch unwanted body fat.<\/p>\n
You see, hot peppers contain a compound called capsaicin, and observational studies suggest that consumption of foods containing capsaicin is associated with lower body weight.<\/p>\n
Research has shown that capsaicin can boost metabolic rate, accelerate fat burning, decrease fat storage, increase feelings of fullness, reduce appetite, and decrease calorie intake.<\/p>\n
One unique way that capsaicin appears to increase calorie burn is through activation of \u201cbrown fat,\u201d which is different from unwanted body fat (also called white adipose tissue).<\/p>\n
The purpose of brown fat is to burn off calories as heat in order to keep the body warm, and capsaicin\u2019s ability to \u201cactivate\u201d stubborn brown fat is a cutting-edge way to boost metabolism and burn body fat.<\/p>\n
Not only that, capsaicin appears to activate a compound in the body called AMPK, which helps partition carbs to muscle, not fat.96,97 Activation of AMPK also increases fat burning and reduces the body\u2019s ability to create and store fat.<\/p>\n
Shuttle carbs to muscles, burn more fat, and store less\u2026sounds pretty awesome, right?<\/p>\n
With all of that in mind, you might consider spicing up your meals a bit with cayenne, jalepe\u00f1o, habanero, and other hot peppers.<\/p>\n
Basically, the hotter the pepper, the greater the capsaicin content, and if you\u2019re feeling especially spicy, then you might try the bhut jolokia pepper (aka, the \u201cghost pepper\u201d), which is so hot that it is often used as an elephant repellant in India!<\/p>\n
Spark the Fire<\/strong><\/h3>\nWith all of this at your disposal, you now have the figurative lighter to spark your metabolic fire.<\/p>\n
A good place to start is to make sure that you\u2019re consuming plenty of protein-rich foods, and you might consider replacing some carbohydrates with those foods shared in the list above.<\/p>\n
While you\u2019re at it, you might try cooking those foods with coconut oil to further enhance your metabolism. Of course, you could start or finish your meal with some green tea or coffee to fully optimize the metabolism advantage.<\/p>\n
What’s Next?<\/h3>\n
The ketogenic diet is the hottest diet of 2018 because it helps you quickly lose stubborn fat\u2026 it reduces fat storing inflammation\u2026 it helps you live longer and avoid today\u2019s most deadly diseases.<\/p>\n
But there are\u00a0several<\/em>\u00a0problems that accompany a “traditional”\u00a0high fat keto diet:<\/p>\n\n- You like to\u00a0eat carbs<\/strong>?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Want to\u00a0eat some healthy, ripe fruits<\/strong>\u00a0that are in season?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Too much protein in that\u00a0delicious steak or bacon<\/strong>you just ate?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Want to have\u00a0<\/em>a glass (or two) or red wine, a few beers, or cocktails<\/strong>?\u00a0 You guessed right….<\/em>You are out of ketosis<\/u>.\u00a0<\/strong><\/li>\n<\/ul>\n
Bottom line:<\/strong><\/p>\nPermanent\u00a0ketosis is not healthy, fun, OR realistic for anybody to follow long term, which is exactly why there\u2019s a new, upgraded version that produces rapid results in only 14 days<\/p>\n
<\/a>Beef is loaded with protein, and when it comes to fighting the battle of the bulge, there is likely not a more important nutrient than protein.<\/h3>\nAs a matter of fact, researchers suggest that an increased protein intake may be one of the single most important dietary and lifestyle changes that one can make as part of an effective weight loss strategy.<\/p>\n
Specifically, there are multiple potential beneficial outcomes associated with an increased protein intake:<\/p>\n
- \n
- Increased satiety: Protein-rich foods induce a greater sense of satisfaction than fat- or carbohydrate-rich foods, and they may even decrease energy intake in subsequent meals;<\/li>\n
- Increased thermogenesis: Dietary protein exerts a significantly higher \u201cthermic effect\u201d than fats or carbohydrates, and high-protein diets have continuously been shown to boost the metabolism (i.e., increase energy expenditure); and<\/li>\n
- Maintenance or building of fat free mass (FFM) and preservation of metabolic rate: High-protein diets have repeatedly been shown to preserve FFM when dieting for fat loss, and they have also been shown to be necessary for the preservation of metabolic rate, which is frequently compromised as a result of dieting.<\/li>\n<\/ol>\n
Clearly then, one of the single most important dietary factors that you can do to support your metabolism is to boost your protein intake. As mentioned, beef is a great source of protein, as well as the following essential nutrients:<\/p>\n
- \n
- Vitamin B1<\/li>\n
- Selenium<\/li>\n
- Zinc<\/li>\n
- Niacin<\/li>\n
- Vitamin B6<\/li>\n
- Phosphorus<\/li>\n
- Choline<\/li>\n
- Iron<\/li>\n
- Riboflavin<\/li>\n<\/ul>\n
Obviously, despite a bad rap in certain circles, beef is a nutrient-dense, fat-fighting allstar.<\/p>\n
However, not all beef is created equally, and your best bet is to invest in the best beef that you are able to fit into your budget.<\/p>\n
In a recent systemic review and metaanalysis published in the British Journal of Nutrition, a group of researchers critically analyzed data from 67 different studies comparing the composition of organic (i.e.,grass-fed, pasture-raised) and non-organic (i.e., conventional, grain\/commodity-fed)
\nmeat products.<\/p>\nThey found that the beef from pasture-raised animals contained 47% more omega-3 fatty acids than conventional meat products.<\/p>\n
This is important to note for a plethora of reasons. For instance, excessive consumption of omega-6 fatty acids coupled with a deficiency in omega-3 fatty acids is connected to an increase in a variety of negative health outcomes including:<\/p>\n
- \n
- Cardiovascular disease<\/li>\n
- Type 2 diabetes<\/li>\n
- Obesity<\/li>\n
- Metabolic syndrome<\/li>\n
- Irritable bowel syndrome and inflammatory bowel disease<\/li>\n
- Macular degeneration<\/li>\n
- Rheumatoid arthritis<\/li>\n
- Asthma<\/li>\n
- Psychiatric disorders<\/li>\n
- Autoimmune disease<\/li>\n<\/ul>\n
What\u2019s more, research shows that overconsumption of omega-6 fatty acids may impact your offspring, as it has been shown to increase the incidence of obesity in future generations.<\/p>\n
In addition to a much healthier omega-3 fatty acid profile, research also shows that grassfed beef is one of the best dietary sources of CLA, as it contains an average of 2 to 3 times more CLA than conventional beef.<\/p>\n
CLA possesses antioxidant activity, and research has shown it to reduce body fat, increase lean body mass, and improve body composition.<\/p>\n
Interestingly, recent research suggests that supplementation with omega-3 fatty acids significantly increases metabolic rate.<\/p>\n
What\u2019s more, supplementation with omega-3 fatty acids and CLA significantly increases the body\u2019s number of mitochondria, which are known as the muscle cells\u2019 calorie-burning \u201cpower plants.<\/p>\n
2. Eggs (pasture-raised preferred)<\/strong><\/h3>\n
<\/a>Based on what you\u2019ve already read, you likely realize how important protein-rich foods are to support your metabolism-boosting efforts. In addition to grass-fed beef, whole eggs from pasture-raised hens should be at the top of your list.<\/p>\nIn addition to packing 7 grams of satiating protein, a single egg is also loaded with several critical nutrients including:<\/p>\n
- \n
- Choline, which supports brain health and nervous system function<\/li>\n
- Lutein and zeaxanthin, which are potent antioxidants that fight free radicals and
\nhelp prevent macular degeneration<\/li>\n - Vitamin A<\/li>\n
- Vitamin D<\/li>\n
- Selenium<\/li>\n
- Phosphorus<\/li>\n
- Potassium<\/li>\n
- And more<\/li>\n<\/ul>\n
What\u2019s more, when you choose pasture-raised eggs (which are laid by hens that get to spend their days outside on fresh pastures\u2014not cooped up in small cages or huddled by the thousands in cage-free barns), you\u2019ll get the added benefit of eggs higher in the
\nsame omega-3 fats found in grass-fed beef.<\/p>\nResearch from Mother Earth News demonstrated that eggs from pasture-raised hens provide a significantly improved nutrition profile compared to standard store-bought eggs, including 2 TIMES more omega-3 fatty acids.<\/p>\n
In the same series of studies, the researchers found that pasture-raised eggs contained SIX times more vitamin D than traditional eggs.<\/p>\n
Even more, while all eggs are a good source of vitamin A, pastureraised eggs contain over 67% more compared to conventional eggs, including SEVEN times more beta-carotene.<\/p>\n
Pasture-raised eggs were also found to contain THREE times more vitamin E.<\/p>\n
Since eggs are synonymous with breakfast, this is as good a time as any to remind you to include protein at your first meal of the day.<\/p>\n
Research suggests that the satiety effects of a high-protein breakfast will have far-reaching implications on your appetite and waistline.<\/p>\n
In a recent study, researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a
\ngroup who ate a calorically equivalent bowl of cereal.<\/p>\nWhat\u2019s more, over the course of 12 weeks, researchers found that consuming a similar high-protein breakfast (including 35 grams of protein) prevented fat gain, decreased hunger, and reduced daily calorie intake.<\/p>\n
Multiple other studies comparing a high-protein breakfast (e.g., 30+ grams of protein) to a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite, hormonal responses, and subsequent food choices.<\/p>\n
3. Plain Greek Yogurt and Cottage Cheese (organic preferred)<\/strong><\/h3>\n
<\/a>If the metabolism-boosting benefits of a highprotein diet have not yet been extolled upon you, please allow us the opportunity to remind you that a diet rich in high-quality protein has wellestablished scientific support as a successful strategy to promote weight loss and weight management in adults, as high-protein diets have regularly been shown to result in greater losses in fat mass, maintenance or building of fat free mass, improved body composition, and preservation of metabolic rate when dieting.<\/p>\nInterestingly, the body composition benefits (i.e., preservation of lean body mass, reduction of body fat) associated with high-protein, reduced-calorie diets may be further enhanced when dairy is a major component of the diet.<\/p>\n
In one study published in the Journal of Nutrition, researchers from McMaster University found that folks who consumed a dairy-rich (15% of total energy intake), high-protein (30% total energy intake) diet, lost more body fat, visceral fat, and trunk fat over the course of 16 weeks when compared to individuals consuming a standard protein intake and either moderate (7.5%) or low (2%) levels of dairy.<\/p>\n
What\u2019s more, the high-dairy, highprotein group also gained lean body mass while losing body fat (and net body weight).<\/p>\n
Greek yogurt contains more than double the protein compared to regular yogurt and only about one-third the amount of sugar.<\/p>\n
Even more, authentic strained Greek yogurt is rich in multiple sources of probiotics. Research indicates that the gut flora (i.e., the bacterial ecosystem) of obese folks differs significantly from that of thin people.<\/p>\n
Along these lines, recent research published in the British Journal of Nutrition suggests that certain probiotics from the Lactobacillus family of bacteria, which are prominent in Greek yogurt, may help you lose weight and keep it off.<\/p>\n
When choosing a Greek yogurt, it\u2019s best to opt for plain versions, as fruit-flavored varieties have over three times as much sugar.<\/p>\n
Instead, add some low-energy-dense fresh fruits (e.g., berries), which will provide a nutrient-dense source of fiber, vitamins, and antioxidant phytochemicals.<\/p>\n
Cottage cheese goes hand-in-hand with Greek yogurt. Cottage cheese packs a whopping 28 grams of protein per single cup, and it is also a good source of calcium, riboflavin, vitamin B12, selenium, and phosphorus. Cottage cheese is rich in casein protein, which is known as a slow-digesting protein.<\/p>\n
<\/a>In fact, studies show that levels of amino acids remain elevated upwards of 5 hours after ingestion of casein protein.<\/p>\nWhile whey, a fast-digesting protein, is often thought of as the \u201cgold standard\u201d of protein supplements, some studies suggest that casein\u2014or a combination of whey and casein\u2014may provide greater muscle building and recovery benefits.<\/p>\n
In animal studies, scientists have found that, compared to whey, casein protein provides a more sustained anabolic (i.e., building) effect.<\/p>\n
Recent research in humans demonstrated that a blend of whey and casein is superior to whey protein alone after resistance training to promote muscle protein synthesis and recovery.<\/p>\n
Furthermore, scientists recently demonstrated that casein protein provides muscle recovery benefits during sleep when consumed before bed.<\/p>\n
One cup of cottage cheese also packs a healthy punch of branched-chain amino acids (BCAAs), including over 2 \u00bd grams of leucine, which is essential to muscle health.<\/p>\n
BCAAs are crucial to exercise performance, muscle recovery, and supporting carbohydrate metabolism.<\/p>\n
The amino acid leucine is considered to be the \u201canabolic trigger\u201d for muscle recovery and growth, and there appears to be a \u201cthreshold\u201d (around ~3 grams per meal) for maximizing muscle protein synthesis.<\/p>\n
When choosing Greek yogurt and cottage cheese (and other dairy), it\u2019s a good idea to opt for organic.<\/p>\n
In a recent systemic review and meta-analysis published in the British Journal of Nutrition, researchers reviewed the results of 170 published studies comparing the nutrient composition of organic (i.e., grass-fed, pasture-raised) to conventional (i.e., grain\/commodity-fed) dairy.<\/p>\n
Compared to conventional dairy, the researchers found that dairy from pasture-raised cows was 56% higher in omega-3 fats (EPA, DHA, DPA), which help promote a healthy inflammatory response and enhance immune system function.<\/p>\n
What\u2019s more, organic dairy contained 69% more conjugated linoleic acid, which, as previously mentioned, has been shown to preferentially modulate body composition, enhance immunity, and promote a healthy inflammatory response.<\/p>\n
4. Sweet Potatoes<\/strong><\/h3>\n
<\/a>In recent years, while the regular potato has been shunned (undeservedly so, however), the sweet potato has reigned supreme as a \u201csuperfood,\u201d a term that gets thrown around a lot, leading you to believe that there are single foods that can make or break your health and fitness goals.<\/p>\nAs mentioned in the introduction, the truth is that there is no \u201cmagic bullet,\u201d and deep health is the by-product of choosing high-quality, nutritious foods in appropriate amounts, creating a positive food environment, engaging in regular physical activity, practicing stress management, optimizing sleep hygiene and quality, adequately hydrating, and building and maintaining healthy relationships.<\/p>\n
Indeed, there are a number of \u201cBig Rocks\u201d that go into the jar of getting (and staying) lean and healthy, and certainly one of those is regularly and consistently eating wholesome and nutritious foods.<\/p>\n
So while the promise of superfoods may be a little far-fetched, the guidance to eat more nutrient dense foods is not, and when it comes to foods with a high nutrient density, sweet potatoes\u2014which are healthy, awesome, and delicious\u2014do seem to fit the bill.<\/p>\n
They\u2019re a very good source of a number of vitamins and minerals including several B vitamins, which are essential for producing energy, increasing feelings of well-being, and stoking the metabolism:<\/p>\n
- \n
- Vitamin A<\/li>\n
- Vitamin C<\/li>\n
- Manganese<\/li>\n
- Copper<\/li>\n
- Pantothenic acid<\/li>\n
- Vitamin B1, B2, B3, B6<\/li>\n
- Biotin<\/li>\n
- Potassium<\/li>\n
- Phosphorus<\/li>\n<\/ul>\n
What\u2019s more, sweet potatoes are a good source of fiber, with about 4 grams per medium sweet potato.<\/p>\n
Simply put, fiber is a nutrition all-star. Dietary fiber promotes a healthy digestive tract, regularity, improves carbohydrate management (e.g., slowed gastric emptying), promotes satiety, reduces calorie intake, and enhances weight loss.<\/p>\n
Unfortunately, most people don\u2019t consume nearly enough dietary fiber. According to the American Dietetic Association, the average American consumes a paltry 15 grams of dietary fiber per day, only about HALF of the recommended daily intake.56 As you might have imagined, researchers have linked low fiber intakes to increased risk for diabetes and obesity.<\/p>\n
In a review study, researchers at the Human Nutrition Research Center on Aging at Tufts University found that simply increasing fiber intake by 14 grams per day for at least two days can result in an 18% decrease in calorie intake, and over the course of 4 months, that simple dietary intervention was associated with an average weight loss of more than 5 pounds.<\/p>\n
Like regular potatoes, sweet potatoes are highly satiating, and when it comes to the battle of the bulge, one of the most important factors to consider is satiety, which refers to feeling full and satisfied.<\/p>\n
Thus, when trying to control calories (i.e., negative energy balance), it\u2019s important to choose foods that are highly satiating.<\/p>\n
No one likes to be hungry, which is all too common when trying to eat less. Along these lines, some authors refer to satiety as the \u201cnew diet weapon.\u201d<\/p>\n
Research suggests that people may not limit how much they consume based on calories alone. Specifically, feeling full (i.e., satiety) is a major reason that people stop eating.<\/p>\n
In other words, rather than the calorie content of food, the volume of food that is consumed at a meal is what makes people feel full and stop eating.<\/p>\n\r\n
\r\n<\/p>\nEDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n
If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n
In fact, research strongly suggests that how much you eat daily is regulated by the weight of the food rather than by a certain number of calories.<\/p>\n
Understanding the importance of feeling full, Dr. Susanna Holt and her team of researchers at the University of Sydney set out to establish a satiety index of common foods.<\/p>\n
In the study, the researchers fed participants fixed-calorie portions of thirty-eight different foods and subsequently recorded their perceived hunger following each feeding.<\/p>\n
The results of the study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed.<\/p>\n
In other words, the foods that weigh the most satisfy hunger best, regardless of the number of calories they contain.<\/p>\n
Of pertinence to this conversation, potatoes scored highest on Holt\u2019s satiety index, over 40% higher than any other food tested.<\/p>\n
In addition, Holt and her colleagues found that higher amounts of certain nutrients, such as protein, dietary fiber, and water content, also correlated positively with satiety scores\u2014lending more credence to building a nutrition plan around low-energy-dense and protein-rich foods.<\/p>\n
In one study published in the American Journal of Clinical Nutrition, researchers from the University of Alabama confirmed that feeling full is more likely to make an individual stop eating than the number of calories consumed.<\/p>\n
In the study, participants were permitted to eat as much as they wanted over the course of 5 days, and their menu options alternated from low-energy-dense, highly satiating foods to high-energy-dense, less satiating foods.<\/p>\n
On the low-energy-density diet, the folks ate only about HALF of the calories (1570) that they consumed before feeling full compared with the highenergy-density diet (3000 calories).<\/p>\n
In another study published in the American Journal of Clinical Nutrition, researchers from the CDC found a clear association between dietary energy density, satiety, overall calorie intake, and body weight amongst over 7,000 study participants.<\/p>\n
Men and women who consumed a diet rich in low-energy-dense, highly satiating foods consumed between 275 \u2013 425 fewer calories per day than did those folks who opted for more highenergy-dense foods; not only that, the men and women eating more low-energy-dense foods consumed upwards of 14 MORE ounces of food per day (that\u2019s almost a pound).<\/p>\n
Not surprisingly, the folks who ate more low-energy-dense foods like vegetables had healthier body weights (i.e., lowest prevalence of obesity).<\/p>\n
A number of other studies have confirmed these findings\u2014diets rich in low-energydense foods that promote satiety help reduce hunger and decrease overall calorie intake.<\/p>\n
What\u2019s more, long-term studies have shown that low-energy-dense diets also promote weight loss. In fact, studies lasting longer than 6 months show that folks who eat more low-energy-dense foods experience THREE TIMES greater weight loss than people who simply opt to reduce calories.<\/p>\n
5. Coconut Oil (cold-pressed, extra virgin)<\/strong><\/h3>\n
<\/a>While extra virgin olive oil has always been (and will continue to be) a staple, nutritious, go-to oil for healthy cooking, there\u2019s a new kid on the block that\u2019s getting all the attention as of late, and for good reason.<\/p>\nCoconut oil, which is actually 90% saturated fat, is the new superstar, but it hasn\u2019t always been viewed as healthy.<\/p>\n
Perhaps some of the negative light that has previously been shined on coconut oil is somewhat deserved. According to Alexandra Bernardin:<\/p>\n
\u201cFor years, coconut oil was portrayed as a destroyer of cardiovascular health. Its artery-clogging, heart attack-causing, cholesterol-raising side effects were flaunted in the media, and the public responded by shunning this useful and natural oil. However, researchers made one big mistake, which they conveniently did not publicize: In their studies, they used hydrogenated and partially hydrogenated coconut oil. By doing so, they changed everything good about coconut oil.\u201d<\/em><\/p>\n
For sake of reference, hydrogenation essentially refers to the fact that these were trans fats that were used, and of course, coconut oil is going to get a bad rap if it\u2019s being chemically warped into this health-derailing nightmare (i.e., trans fats). But, what happens when we use fresh, cold-pressed, extra-virgin coconut oil? We get an allnatural food that is chockfull of health-building saturated fats.<\/p>\n
According to Bernardin, here are some of the top reasons you should include coconut oil in your diet:<\/p>\n
- \n
- It\u2019s composed of medium chain triglycerides (MCTs), which your body can quickly and efficiently use for energy and are not stored in the body as fat.<\/li>\n
- Like breast milk, coconut oil is high in the fatty acid lauric acid, which plays a critical role in immune system function.<\/li>\n
- It is antiviral, antifungal, antiparasite, and antiprotozoa.<\/li>\n
- Coconut oil is high in capric acid and caprylic acid, which are antioxidants.<\/li>\n
- It is cardioprotective. Populations that consume 30-60 percent of their daily caloric intake from coconuts are virtually free from cardiovascular disease, and it helps to lower cholesterol.<\/li>\n
- Unlike unsaturated vegetable oils like soybean and corn oil, coconut oil does not block the secretion of thyroid hormone.<\/li>\n
- Coconut oil is easily digested and can support healthy digestive function.<\/li>\n
- Coconut oil helps with zinc and magnesium absorption, two very important minerals vital for a multitude of functions in the body including bone health.<\/li>\n<\/ol>\n\r\n\r\n<\/p>\n
Editors Note:<\/strong>\u00a0 While high-fat foods have been demonized by the mainstream media, did you know that there are actually 4 specific fatty foods that are proven to ACCELERATE fat-burning?<\/p>\n
It\u2019s true, and even better, I show you all four at the link below\u2026<\/p>\n
=> 4 high-fat foods that ACCELERATE fat-burning<\/a><\/p>\n<\/div>\r\n<\/div>\n
In addition, several studies have linked the consumption of extra virgin coconut oil to smaller waist sizes.<\/p>\n
For example, researchers found that subjects who consumed two tablespoons of coconut oil per day for 12 weeks while following a reduced-calorie diet and including daily exercise (i.e., walking) lost a significant amount of abdominal fat compared to the control group that followed the same diet and exercise program without coconut oil.<\/p>\n
In addition, the coconut oil group also experienced an increase in HDL cholesterol and a decrease in their LDL:HDL cholesterol ratio.<\/p>\n
The researchers concluded, \u201cSupplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity.\u201d<\/p>\n
What\u2019s more, research also suggests that the MCTs found in coconut oil have a significant thermogenic (i.e., metabolism-boosting) effect.<\/p>\n
In one study, rats were overfed with either long-chain fatty acids (LCTs), which are the common form of fat found in foods, or MCTs.<\/p>\n
The rats fed the MCTS gained 20% less weight and 23% less body fat despite consuming the same overall amount of energy.<\/p>\n
In another study, researchers found that consuming MCTs increased metabolism more than eating LCTs from other foods.<\/p>\n
As a matter of fact, the subjects that consumed MCTs lost significantly more weight and burned more fat than the group consuming LCTs.<\/p>\n
Researchers have also found that consuming just 1 \u2013 2 tablespoons daily of MCTs can elevate the metabolism by as much as 5%, which may mean burning an additional 150 calories or more just by swapping your oils.<\/p>\n
6. Green Tea<\/strong><\/h3>\n
<\/a>If your goals are to lose fat and add calorie-burning lean muscle mass\u2014and who doesn\u2019t want to do that\u2014then, besides plain, filtered water, your beverage of choice should be green tea.<\/p>\nAccording to researchers, Camellia sinensis, which is the plant species whose leaves and buds are used in the production of tea, exerts several \u201cantiobesity effects.\u201d<\/p>\n
Although various types of teas (e.g., oolong, black, green) all come from the Camellia sinensis plant, green tea leaves are processed (i.e., fermented) differently, which leaves them with a higher concentration of beneficial polyphenols called catechins, and it\u2019s these compounds, which also have noteworthy anti-inflammatory and antioxidant properties, along with green tea\u2019s naturally-occurring caffeine that seem to have quite a potent effect on the metabolism and helping reduce body fat.<\/p>\n
Specifically, green tea extracts standardized for the catechin epigallocatechin gallate (EGCG) and caffeine have been shown to increase the rate of fat oxidation (i.e., fat burning) at rest and during exercise.<\/p>\n
In one study, subjects that took a green tea extract, which contained both caffeine and EGCG, three times per day increased both thermogenesis (i.e., metabolic rate) and fat oxidation over the course of 24 hours.<\/p>\n
The authors stated that the effect was superior to that witnessed by caffeine alone.<\/p>\n
Subsequently, researchers have found that consumption of a green tea extract prior to exercise increased the amount of fat burned during the bout of training.<\/p>\n
What\u2019s more, the researchers also noted improvements in blood sugar management and insulin sensitivity.<\/p>\n
Overall, researchers have concluded, \u201cA green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass.\u201d<\/p>\n
In addition to an increased metabolic rate, heightened fat oxidation, and improved blood sugar and insulin sensitivity, green tea consumption has also been found to decrease appetite and help regulate blood triglycerides.<\/p>\n
Researchers suggest consumption of 2 \u2013 4 cups (i.e., 500mL \u2013 1L) of green tea per day to reap these fat-burning and health promoting benefits.<\/p>\n
7. Coffee<\/strong><\/h3>\n
<\/a>Coffee is one of the world\u2019s most consumed drinks, trailing only water and tea, although the latter is often debated.<\/p>\nDespite its popularity, coffee seems to be a somewhat contentious beverage, as it is frequently considered \u201cunhealthy.\u201d<\/p>\n
However, there\u2019s seemingly more research to suggest the opposite, as there are a multitude of health benefits associated with regular coffee consumption, and amongst them is an increase in metabolic rate.<\/p>\n
Research over the past several years suggests that coffee consumption may protect against type 2 diabetes, Parkinson\u2019s disease, liver cancer, and liver cirrhosis.<\/p>\n
It\u2019s important to point out that studies suggesting these benefits are observational in nature, which means that they don\u2019t necessarily prove that coffee caused the effects.<\/p>\n
Here\u2019s a sampling of some of the health benefits associated with regular coffee consumption:<\/p>\n
- \n
- Research suggests that regular coffee consumption is associated with a substantially lower risk of type 2 diabetes.<\/li>\n
- Some studies have shown an inverse relationship between coffee consumption and Alzheimer\u2019s disease, suggesting that coffee may have protective benefits against dementia. Recent reports estimate that moderate coffee consumption may lower the risk of Alzheimer\u2019s by as much as 20%.<\/li>\n
- Studies have shown that coffee drinkers have a significantly lower risk of developing Parkinson\u2019s disease.<\/li>\n
- Recent research on coffee and mortality performed by scientists from the Harvard School of Public Health found that people who regularly drank coffee had a lower risk of death from cardiovascular disease than those who rarely
\ndrank coffee.<\/li>\n<\/ol>\nOften, people think of coffee just as a vehicle for caffeine, which we\u2019ll discuss more in just a moment.<\/p>\n
But it\u2019s actually a very complex beverage with hundreds and hundreds of different compounds in it. In fact, a cup of coffee contains all of the following essential nutrients:<\/p>\n
- \n
- Pantothenic Acid (Vitamin B5)<\/li>\n
- Riboflavin (Vitamin B2)<\/li>\n
- Niacin (Vitamin B3)<\/li>\n
- Thiamine (Vitmain B1)<\/li>\n
- Potassium<\/li>\n
- Manganese<\/li>\n<\/ul>\n
Even more, coffee is loaded with antioxidants. In fact, studies show that coffee is the single greatest dietary source of antioxidants\u2014outweighing even fruits and vegetables\u2014amongst many cultures.<\/p>\n
Of course, coffee is synonymous with caffeine, and there may be a host of benefits\u2014including metabolism-boosting advantages\u2014associated with caffeine consumption.<\/p>\n
For instance, coffee consumption increases alertness and energy levels, and studies have shown that coffee consumption can improve performance on mental tasks.<\/p>\n
In addition, studies have found that coffee can improve mood, feelings of well-being, reaction times, vigilance, and cognitive function.<\/p>\n
Caffeine is also widely studied from a sports performance standpoint, and it has been shown to significantly improve physical performance and reduce perceived levels of exertion (i.e., makes tasks feel easier) when taken before exercise.<\/p>\n
From a metabolism standpoint, studies show that coffee consumption significantly increases metabolic rate.84 In fact, consuming as little as 100mg of caffeine, which you can get from a single cup of coffee, is enough to boost metabolic rate, and it appears that repeated\/greater doses lead to an even more pronounced effect.<\/p>\n
What\u2019s particularly interesting is that this increase in resting metabolic rate is accompanied by greater oxidation of fat. Simply put, coffee and caffeine appear to boost metabolic rate and increase fat burning.<\/p>\n
While there are many health and metabolism benefits associated with regular, moderate coffee consumption, it\u2019s important to assess and consider your tolerance to caffeine.<\/p>\n
Individual differences in caffeine metabolism apply, and genetically, some folks are \u201cslow\u201d caffeine metabolizers, which makes them more sensitive to the stimulatory effects (e.g., jitters, feeling wired) of the compound.<\/p>\n
8. Dark Chocolate<\/strong><\/h3>\n
<\/a>Who doesn\u2019t like dessert? For the most part, nearly all desserts are heavily processed and are rife with refined sugars and inflammatory fats. Simply put, they are not a great option to help you lose fat, boost your metabolism, or optimize your health.<\/p>\nBut, what if you could literally have your cake and eat it too?\u00a0 Well, with high-quality dark chocolate, you may be able to do precisely that.<\/p>\n
Perhaps a more suitable title for this section would be cocoa, as it\u2019s actually cocoa that seems to possess significant health and metabolism-boosting benefits.<\/p>\n
Cocoa contains up to three times more antioxidants than green tea, and it\u2019s these polyphenols that appear to be responsible for the health-conferring benefits of cocoa.<\/p>\n
Cocoa, and therefore dark chocolate, is rich in a compound called theobromine, which structurally belongs to a family of compounds collectively referred to as xanthine alkaloids.<\/p>\n
Also included in this family is caffeine, and as you now know from the section above, caffeine effectively boosts the metabolism and increases fat burning.<\/p>\n
Theobromine possesses mild stimulant qualities similar to caffeine, and cocoa typically contains about 10 times as much theobromine as caffeine.<\/p>\n
Like caffeine, theobromine has been shown to have some unique fat loss properties.<\/p>\n
As is the case with other methylxanthines, theobromine has been shown to suppress the appetite (i.e., anorexia).<\/p>\n
With dark chocolate, this is an especially nice effect, as a relatively small amount will help control both hunger and your cravings for sweets.<\/p>\n
Also similar to caffeine and other methylxanthines, theobromine has been shown to increase lipolysis (i.e., the break down of fat), which means it has the potential to heighten your fat-burning abilities.<\/p>\n
What\u2019s more, researchers have found that theobromine can increase fatty acid utilization during exercise, which means more fat burning and, under certain conditions, improved performance.<\/p>\n
A very distinct benefit of the polyphenols found in dark chocolate was discovered in a study published in The American Journal of Clinical Nutrition where researchers found significant insulin sensitivity benefits associated with the naturally-occurring polyphenols found in dark chocolate rich in cocoa.<\/p>\n
And, as you likely already know, insulin sensitivity is a critical piece of the puzzle when it comes to fat burning, as it holds a key to unlocking your body\u2019s ability to burn fat effectively.<\/p>\n
Remember, cocoa is not a chocolate bar, something whose added ingredients and processing reduce the number and type of flavonols, increase calories (cocoa itself has very few), and possibly change the physiological response to the cocoa.<\/p>\n
As researcher Dr. Andrew Neilson, assistant professor at Virginia Tech states, \u201cThe evidence does not show that you can eat a chocolate bar every day and expect to improve your health.\u201d<\/em><\/p>\n
Keep the following in mind when searching for a dark chocolate bar:<\/p>\n
Generally speaking, the higher the cocoa content the better. As you move down the \u201chealthy\u201d scale of dark chocolate bars (from highest to lowest cocoa content), you\u2019ll typically find more calories and sugar and less protein and fiber (as well as fewer flavonols).<\/p>\n
Thus, you should choose a dark chocolate bar with the highest possible cocoa content, and clearly, 100% cocoa will be your best bet.<\/p>\n
When enjoying dark chocolate, a couple of squares should do the trick, as it still packs a significant amount of calories.<\/p>\n
Bonus Booster: Hot Peppers<\/strong><\/h3>\n
<\/a>Like protein and compounds found in coconut oil, green tea, coffee, and cocoa, hot peppers also appear to effectively boost the metabolism.<\/p>\nThat\u2019s right, the same compound that makes certain foods spicy can also turn up the heat on your metabolism, helping burn more calories and torch unwanted body fat.<\/p>\n
You see, hot peppers contain a compound called capsaicin, and observational studies suggest that consumption of foods containing capsaicin is associated with lower body weight.<\/p>\n
Research has shown that capsaicin can boost metabolic rate, accelerate fat burning, decrease fat storage, increase feelings of fullness, reduce appetite, and decrease calorie intake.<\/p>\n
One unique way that capsaicin appears to increase calorie burn is through activation of \u201cbrown fat,\u201d which is different from unwanted body fat (also called white adipose tissue).<\/p>\n
The purpose of brown fat is to burn off calories as heat in order to keep the body warm, and capsaicin\u2019s ability to \u201cactivate\u201d stubborn brown fat is a cutting-edge way to boost metabolism and burn body fat.<\/p>\n
Not only that, capsaicin appears to activate a compound in the body called AMPK, which helps partition carbs to muscle, not fat.96,97 Activation of AMPK also increases fat burning and reduces the body\u2019s ability to create and store fat.<\/p>\n
Shuttle carbs to muscles, burn more fat, and store less\u2026sounds pretty awesome, right?<\/p>\n
With all of that in mind, you might consider spicing up your meals a bit with cayenne, jalepe\u00f1o, habanero, and other hot peppers.<\/p>\n
Basically, the hotter the pepper, the greater the capsaicin content, and if you\u2019re feeling especially spicy, then you might try the bhut jolokia pepper (aka, the \u201cghost pepper\u201d), which is so hot that it is often used as an elephant repellant in India!<\/p>\n
Spark the Fire<\/strong><\/h3>\n
With all of this at your disposal, you now have the figurative lighter to spark your metabolic fire.<\/p>\n
A good place to start is to make sure that you\u2019re consuming plenty of protein-rich foods, and you might consider replacing some carbohydrates with those foods shared in the list above.<\/p>\n
While you\u2019re at it, you might try cooking those foods with coconut oil to further enhance your metabolism. Of course, you could start or finish your meal with some green tea or coffee to fully optimize the metabolism advantage.<\/p>\n
What’s Next?<\/h3>\n
The ketogenic diet is the hottest diet of 2018 because it helps you quickly lose stubborn fat\u2026 it reduces fat storing inflammation\u2026 it helps you live longer and avoid today\u2019s most deadly diseases.<\/p>\n
But there are\u00a0several<\/em>\u00a0problems that accompany a “traditional”\u00a0high fat keto diet:<\/p>\n
- \n
- You like to\u00a0eat carbs<\/strong>?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Want to\u00a0eat some healthy, ripe fruits<\/strong>\u00a0that are in season?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Too much protein in that\u00a0delicious steak or bacon<\/strong>you just ate?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- Want to have\u00a0<\/em>a glass (or two) or red wine, a few beers, or cocktails<\/strong>?\u00a0 You guessed right….<\/em>You are out of ketosis<\/u>.\u00a0<\/strong><\/li>\n<\/ul>\n
Bottom line:<\/strong><\/p>\n
Permanent\u00a0ketosis is not healthy, fun, OR realistic for anybody to follow long term, which is exactly why there\u2019s a new, upgraded version that produces rapid results in only 14 days<\/p>\n
- Want to\u00a0eat some healthy, ripe fruits<\/strong>\u00a0that are in season?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
- You like to\u00a0eat carbs<\/strong>?….<\/em>You are out of ketosis<\/u>.<\/strong><\/li>\n
![\"ketogenic](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/image004.gif\")
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