Most everyone is looking for ways to boost metabolism more quickly these days and there are certainly food combinations that can help you do that.
While it’s true that exercise is important for weight loss, the road to a healthy and fit body starts in the kitchen!
Don’t worry if you don’t like to cook; there are numerous food combinations that boost metabolism quickly that require little to no preparation at all.
Before we get onto the food combinations, though, let’s look at what you need to boost metabolism to start with. Because when it comes to weight loss and boosting your metabolism, knowledge is power!
How to Boost Metabolism Quickly: The Basics
Step 1: Add Clean, Lean Protein to Your Diet
First and foremost, you must have clean and lean sources of protein at each meal in order to boost metabolism more quickly. Say goodbye to fatty meats, peanut butter, oil and cheese, and say hello to lean sources such as fish, chicken breasts, tuna, nonfat (plain) Greek yogurt, moderate amounts of eggs, egg whites, turkey breast, or plant-based sources such as black beans and lentils.
Protein powders can also be useful when it comes to boosting the protein content of your breakfast (such as in oatmeal or shakes), but keep the sources of protein you choose to lean varieties and those made without sugar whenever possible. Good protein powder options are whey protein isolates or a whey/casein blend, or you can choose plant-based alternatives if you don’t consume dairy.
Goal: Aim for 0.8 to 1 gram of protein per pound of bodyweight if you’re looking to boost metabolism and put on lean muscle mass without gaining fat.
Step 2: Eat A lot of Veggies!
Protein is important, but veggies are even more important when you want to boost your metabolism.Two nutrients that take a lot of energy for your body to digest are protein and fiber. You burn calories just by digesting them, and guess what? Veggies are your best sources of fiber because they’re the highest in fiber with the least amount of calories of all foods! Aim for more green, yellow, and red veggies than starchy sources like potatoes and corn, but you can also enjoy these on occasion as well.
Goal: Remember to eat at least 3 cups of veggies per day at a minimum, but if you can aim for 5 cups of veggies per day, even better! The lowest calorie sources you should try to eat each day are asparagus, all leafy greens (kale, spinach, romaine, collards, etc.), cucumbers, zucchini, celery, and yellow (summer) squash. Other good options are peppers, tomatoes, carrots, and spaghetti squash.
Step 3: Add in Complex Carbs from Whole Foods
There’s no need to cut all carbohydrates from your diet if you don’t want to. While low-carb diets may be popular and effective at quick weight loss, there are substantial weight loss benefits found in complex carbs from whole foods that will help boost your metabolism.
For example, oatmeal and sweet potatoes are two of the best foods you can eat for weight loss because they have been proven to fight fat gain over time and they help reduce the risk of diabetes. Complex carbs that digest slowly and help reduce belly fat in small to moderate amounts are oatmeal, sweet potatoes, winter squash, pumpkin, wild rice, quinoa, and brown rice.
Goal: Aim to eat at least 1 serving of these daily, but no more than 3 servings for optimal fat loss. Follow portion sizes and always pair them with protein, not high-fat foods.
Step 4: Choose Your Fats Wisely
Fat is not the enemy of weight loss any more than carbs are, however, it is incredibly important what fat sources you choose if you’re looking to boost metabolism quickly. Some of the best fats for weight loss are coconut, an ounce of raw almonds, eggs, avocado, chia seeds, flax seeds, hemp seeds, wild salmon, and olives.
Always choose the whole food sources of fats (not oil) when you select your fat sources so you can get the most nutrition from the calories you’re consuming. Instead of using oil to cook with, go for non-stick spray, veggie broth, or just plain old water which also works quite well. Avoid all trans fats and read your labels. Avoid products with any form of hydrogenated fat along with highly processed fats like canola, sunflower, peanut, soy, and palm oil.
Goal: Add 1 serving of fat to each meal if you can. It will help your body use nutrients from your food more effectively and boost your metabolism as a result.
Step 5: Choose Your Sweets Wisely
When you crave something sweet, reach for low-glycemic fruit options such as apples, berries, pineapple, and melon in place of sugary sweets or chocolate. If you do crave chocolate, aim for varieties that contain at least 90% cacao content or just choose unsweetened chocolate instead. Avoid added sugars from honey, maple syrup, and coconut sugar which contain just as many calories and sugar as refined sugar, and your body doesn’t store them any differently.
A high-sugar intake can set you up for insulin problems, excessive fat storage, more cravings, and lead to Type 2 diabetes. If you choose to use artificial sweeteners, choose them wisely. Stevia is a better option than most artificial sweeteners on the market, and it can help keep your sweet tooth at bay without costing you calories or lead you to take in chemicals.
Goal: Pair a serving of fruit with each meal to satisfy your sweet tooth naturally if needed, and if that won’t cut it, a square of dark chocolate just might!
Bonus Tip: Drink Your Water!
If you’re looking to boost metabolism quickly, you can’t forget to drink your water! Water intake is important for flushing out fat and toxins from your body and it also helps eliminate cravings and improve energy levels. Aim to drink at least one gallon of water per day if possible. You can drink coffee and tea, but leave out the sugar and cream or choose stevia and unsweetened almond milk instead.
10 Incredible Food Combinations That Boost Metabolism Quickly:
Now that you know dietary principles are important to boost metabolism quickly, here are 10 food combinations that will help you achieve that more easily. Enjoy!
1. Salmon and Asparagus
Salmon is a powerful food for weight loss because it includes easy-to-digest lean protein and is a good source of omega-3 fatty acids that help improve brain health, heart health, and blood sugar levels.
Choose wild (not farmed) salmon without the skin, and grill it or bake it instead of frying it. Asparagus is a fantastic vegetable to eat to boost metabolism because it has hardly any calories but is packed with fiber, protein, and helps your body shed excess water weight because it is a natural diuretic. Grill or bake it instead of pan-frying it in oil. Feel free to eat as many green vegetables as you want in order to get full.
2. Oatmeal, Berries, and Nonfat, Plain Greek Yogurt
Here we have three magical foods for weight loss and this is why: oats and non-fat, plain Greek yogurt help your body burn calories just by digesting them, and they help improve digestion and elimination which is important for weight loss and a healthy metabolism. Berries are also great for weight loss because they contain more fiber and antioxidants than other fruits. Greek yogurt is high in lean protein without adding calories from fat, and oatmeal helps you stay energized and keeps hunger at bay for hours.
You can make overnight oats with this combination, or you can cook up some oatmeal, stir in some berries, and serve with a side of Greek yogurt. Or, blend them up with some ice and protein powder, and enjoy them as a shake!
3. Egg Whites, One Egg, and Vegetables
This meal provides lean protein, just enough healthy fats to help your body use its own fat to burn fat, and it contains vegetables to help keep you fuller longer and improve weight loss and metabolism over time. Eggs contain a unique nutrient also linked to weight loss: choline. Choline is essential to optimal methylation which is the detoxification process that happens in the liver. Eggs are still high in cholesterol, however, so be mindful of how many you consume.
Use 3 egg whites per egg in a scrambled egg dish, a frittata, or baked eggs. Add 1-2 cups of vegetables such as peppers, zucchini, and onions, kale, spinach, and yellow squash to help keep you full.
4. Egg Whites, Spinach, and Tomatoes
For a lower carb option, this meal is a great way to start your day without adding fats or carbs. It will help your body burn through its own stores of fat more easily, and it contains just enough protein to satiate you. Tomatoes also contain small amounts of natural sugars but not enough to cause any blood sugar problems. They are especially helpful for curbing your sweet tooth, and they contain a large amount of antioxidants such as lycopene along with minerals such as potassium and calcium.
5. Pineapple, Coconut, and Yogurt
If you’re craving something tropical mix up some frozen pineapple with 1 cup of plain, nonfat Greek yogurt and 1 tablespoon of coconut shreds or coconut butter. Coconut contains fatty acids that your liver burns through for energy—not fat storage— and coconut shreds and butter also contain the natural protein and fiber found in coconuts for a higher metabolic burn.
Pineapple contains specific enzymes known to assist with digestion and the metabolism of protein, and it even helps reduce bloat along with inflammation. Finally, Greek yogurt is a powerful food for weight loss so long as you choose one without added sugars or fat. You can combine these foods in a shake with some ice and non-dairy milk or you can just add some coconut and pineapple to your yogurt.
6. Blueberries, Oatmeal, and Flax
Oatmeal contains 7 grams of protein per 1/2 cup, and flax seeds are a great source of omega-3 fatty acids along with fiber. This combination helps boost metabolism and it reduces the rate of fat storage in your abdominal region which is the most detrimental type of fat. Oatmeal even contains specific types of fiber known as beta-glucan fibers that have been linked to weight loss and reducing cholesterol levels. Add some frozen or fresh blueberries to your oatmeal and flax, and you’ve got yourself one amazing food combination for weight loss!
Add some frozen or fresh blueberries to your oatmeal and flax, and you’ve got yourself one amazing food combination for weight loss!
7. White Fish, Broccoli, and Sweet Potato
White types of fish have little to no fat, but they are packed with protein. This helps reduce hunger and boost metabolism as a result. White types of fish are also good sources of the minerals selenium and magnesium that you also need for weight loss. Choose wild sources of cod, tilapia, mahi mahi, or halibut when you choose white fish and pair your fish with broccoli and sweet potatoes which are both high in Vitamin C. Broccoli is also helpful for weight loss since it contains detoxifying properties known to assist with hormonal balance.
8. Turkey Breast, Wild Rice, and Kale
This meal is a fantastic option for boosting metabolism quickly because it’s high in lean protein and has little to no fat. Roast hormone-free turkey breast instead of buying the kind from the deli which is high in salt and preservatives that can stall weight loss. Pair your turkey breast with some wild rice (which is actually a type of grass—not a grain) and is known to assist with weight loss and a healthy heart. Finally, add 2 cups of steamed kale to your meal which is high in protein, magnesium, fiber, and antioxidants. Season with herbs and garlic instead of using salt or high-fat sauces.
9. Whey Protein, Berries, and Oats
If you need a post-workout shake that will help you burn fat, this food combination is for you! Complex carbs and protein are needed most after a workout since they can be used most efficiently by the body to restore glycogen that has been depleted after physical performance. Glycogen is important for preserving lean muscle mass which helps you boost metabolism longer over time. Whey has been shown to improve hormonal balance, fat loss, and helps reduce hunger levels.
Add 1 scoop of whey protein to your blender with 1 cup of ice, 1/2 cup rolled or quick oats, some water, and 1/2 cup of berries. Feel free to add in some non-dairy milk and stevia if you need more flavor.
10. Tuna, Spinach, and Olives
Tuna, spinach, and olives are a powerful combination of foods that boost metabolism quickly. Tuna is high in lean protein, spinach is a great source of fiber, protein and antioxidants, and olives contain mono-unsaturated fats known to boost weight loss and reduce belly fat. Since olives are normally high in sodium and fat, only use around 2 tablespoons per serving. Choose white tuna that’s packed in water instead of oil and is low in sodium. Finally, add at least 2 cups of spinach to the meal, and flavor this dish with apple cider vinegar, small amounts of mustard, pepper, and/or lemon if you need some additional flavor.
Last Tips for Success:
Finally, remember that in order to boost your metabolism, you’ll need to get some exercise at least 5 days per week and do your best to stay active each day. You’ll also want to prioritize sleep and be sure to manage stress. These things combined with a healthy diet are the keys to weight loss over time and by using these principles with the food combinations above, you’ll boost metabolism, develop lean muscle mass, and lose weight in a healthier way for the long haul.
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