The 10 incredible ways you can improve your metabolism and burn DOUBLE the calories
· Three nutritionists have shared ten ways you can boost your metabolism
· Includes ditching dieting and including coconut oil in your recipes
10 Create more body fuel than fat, with coconut oil
Coconut oil is made up of unique fats called medium chain triglycerides, which have been shown to boost metabolism. They are utilised by the body as an instant source of fuel in favour of being stored as fat. Two great reasons to eat more fat to lose fat. Coconut Oil can be used within cooking or even topically as an anti-bacterial, anti-viral and anti-fungal agent.
Most people today have unwittingly made themselves deficient in the good fats so try adding coconut oil to your dishes
1. Stop dieting
'Stop dieting and don't count calories,' advises Dr. Marilyn Glenville, author of Natural Alternatives to Sugar (marilynglenville.com), 'otherwise your body will think there's a famine, which it perceives as a stress and this makes you store and hold on to fat.'
2. Eat little and often
Try to keep your blood sugar levels and energy levels stable by eating something every three hours. Just eat breakfast, lunch and dinner plus a snack mid-morning and one mid-afternoon, with no longer than three hours between.
Try not to eat carbohydrates after 6pm.
This will stop those rollercoaster highs and cravings for sweet foods. Because your blood sugar isn't allowed to drop, your body will no longer have to ask you for a quick fix.
3. Don't skip breakfast
If you miss breakfast completely your body immediately registers famine and hangs on tight to your stores of fat.
4. Eliminate or reduce all added sugar and refined carbohydrates
Avoid any foods that make your blood sugar rise quickly because as blood sugar rises, more insulin has to be produced by your pancreas. Insulin is the fat storing hormone of your body, so the more stable the blood sugar, the better weight loss. Swap to wholegrain alternatives. Watch your caffeine and alcohol, too.
5. Add protein to each meal
Protein slows down the rate the stomach processes food and slows the passage of the carbohydrates with it. As soon as you add a protein (be it animal or vegetable) to a carbohydrate, you change it into a slower releasing carbohydrate, which is a very good thing in terms of weight loss.
6. Eat essential fats
Long-term dependency on low fat diets might mean you're consuming less saturated fat, but most people today have unwittingly made themselves deficient in the good fats – essential fatty acids, found in oily fish, nuts and seeds. They help to boost your metabolism.
7. Add in some key nutrients
A number of chemical reactions are involved in turning glucose into energy instead of fat. Certain vitamins and minerals help this to happen. The important ones are chromium, magnesium, zinc, B vitamins, co-enzyme Q10, alpha lipoic, green tea extract and amino acids.
'Build muscle because it is metabolically active,' said Shona Wilkinson, Nutritionist at SuperfoodUK.com. 'This means it requires fuel in the form of calories just to maintain it even when you are sitting doing nothing. So the more muscle you have, the more calories you use up, and, the more fat you will burn.
'This is one of the infuriating reasons why men tend to find it easier to lose weight than women - they generally have more muscle.'
9. Stay full with salmon
'Salmon is a great superfood to help with weight management. Salmon is an oily fish and is therefore packed full of Omega 3 essential fatty acids. We know that the EPA and DHA content of Omega 3 have many health benefits, but one is assisting with weight loss. Studies link weight loss to omega 3 fatty acids.
'The oils from the oily fish, such as salmon, appear to enhance weight loss by increasing fat metabolism. Salmon also has the great benefit of being a lean source of protein. The protein content will help with your appetite by making you feel fuller for longer,' explains Lily Soutter, Nutritionist and weight loss expert at lilysoutternutrition.com.
as per this article
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