We received this advice from John, and I offer them as they are, remembering always consult your physician before beginning any dietary treatment or any treatment:
The diet is a very effective way to increase your metabolism. The TID (diet-induced thermogenesis or specific dynamic action of food) represents approximately 10-15% of daily energy expenditure. The diet-induced thermogenesis is divided into:
optional: affects the amount of food intake and involves the activation of the sympathetic nervous system;
mandatory: it represents the energy expended for the use of individual nutrients (digestion, absorption, transport, metabolism, storage). The TID
on carbohydrates is 5 to 10% of lipids is around 2 to 5%, and proteins of 10 to 35%.
To speed up your metabolism, remember to:
Eat a big breakfast looking, if possible, do not skip snacks ever. Leaving it too long between meals and the other the body tends to decrease its metabolism to address the temporary shortage of nutrients. To deepen the subject see: Diet and snacks
Avoid diets the last minute. Severe caloric restriction tends to lower the metabolism by decreasing energy expenditure and increasing the body's ability to absorb nutrients in food. When taken by hunger and despair give you even a little you stray food "your body is happy to store the extra calories and keep it tight before burning unnecessarily
not completely rule out the fat and red meat from the diet . A diet low in fat tends to decrease the production of anabolic hormones, decreasing metabolism.
Stay well hydrated by drinking at least two liters of water per day (water constitutes 65-75% of muscle mass and less than 35% body fat).
Keep up the protein in the diet (1.2 - 2 g of protein per day per kilogram of body weight in relation to the type of physical activity and working) preferring those contained in fish and meat and low-fat cheese (cottage cheese, cottage cheese, chicken, pork loin, tenderloin of beef, turkey, etc.). The amino acids contained in proteins are needed to restore strength and vigor to the muscles after an intense workout and boost metabolism. The proteins also have a higher satiating power and a high TID
Along with a plentiful supply of water (preferably with a fixed residue of less than 150 mg / liter) eat plenty of fruits and vegetables so that it contains antioxidants help eliminate toxins that accumulate in the body due to pollution, smoking, active / passive, preservatives and adulteration
Avoid snacks and night to take food just before bedtime. At bedtime, the body metabolism tends to fall and many of the calories consumed, it is not necessary immediately, are stored in the tissues of reserves
Prefer associated with complex carbohydrates and fiber to limit the consumption of simple sugars (especially at night, see: cronodieta), an excess of carbohydrates promotes high glycemic index because the accumulation of fat in the long run causing insulin resistance. This condition tends to decrease metabolism and thermogenesis food
Thermogenesis induced by other causes:
thermogenesis induced by smoking a pack of cigarettes is an average of 150 to 200 kcal; termogenetico the effect that nicotine is manifested by few minutes into the smoke of a cigarette.
also nerve, some spices and catecholamines play termogenetico effect, but have the opposite effect as digitalis and beta-blockers.
Lastly, the cold is an important stimulus for the increased metabolism in humans and is mediated activation of the sympathetic system and catecholamines. The basal metabolic rate speeds up significantly during the flu, given that for every increase of one degree in body temperature is an increase of 13% of the metabolism
More tips to increase your metabolism:
Among the foods most effective in 'speed up the metabolism include: yeast, birch pollen, ginger, red pepper, white willow, cocoa, dark tea, green tea, caffeine, cola, Garcinia, Rhodiola, bitter orange, prepared with the infusion of yerba mate leaves, kelp, Laminaria and other algae. Among food supplements with supposed thermogenic effect include calcium pyruvate and carnitine, also see: fat burning supplements
take breaks relaxing, stress is an insidious enemy in the long run tends to lower significantly the metabolism
Finally, some tips to protect your health above all: To
speed up your metabolism avoids:
Resorting to extreme solutions, taking too many medications or supplements without medical supervision.
According to some studies, a very fast metabolism is associated with premature aging. In fact, if we think about it, a turbocharged gasoline engine certainly has a higher yield but tends to wear out faster than a diesel, even the turtle, the sloth and the elephant, with their long life teach us that those who plan often and steady wins the race. A slowing of basal metabolic rate has, among its effects, a decreased production of free radicals, the "silent killer" which, by destroying the cell walls, accelerate the aging process.
drink water or bathe in icy cold water which, although effective in accelerating the metabolism, have obvious side effects
Take amphetamines to increase metabolism and promote weight loss. Among the most feared side effects of these substances, unfortunately, fairly common, appearing hypertension, arrhythmias and strong psychological dependence
Drinking alcohol as a negative influence on all the metabolic reactions that occur in our body
