Food That Increases Metabolism

Discovering the Truth

Even well meaning friends can mislead you about food that increases metabolism. Have you been told that food can magically CHANGE your metabolism, it can make you into a new you?

Have you been told to make careful note of the exact foods to eat and you'll be surprised at the affect if you eat them ?

O.K. Well, Enough Of The Stories And Give Me The Facts

I'm not going to insult your intelligence. Below you'll find the facts about food that could increase your metabolism ?

The concept of food increasing metabolism is not a new one. Some dieters believe that they can eat a particular type of food to increase metabolism. (Some, not all, but some of these people often have very vague ideas about what their metabolism actually is. If you're one of these people, find out exactly what metabolism is and what it does.)

All Foods Can Increase Slightly The Rate At Which You Burn Calories

All foods containing carbohydrates and protein can increase the rate at which your body burns calories, in the simple act of digesting and absorbing the food. Individuals who skip breakfast or any other meal, are actually slowing slightly the rate at which their body burns calories.

Eating smaller more frequent meals may be beneficial as there will always be something for the body to digest and thereby increasing the calories burnt in the digestion of the food. During an average day, eating food that could increase your metabolism may entail consuming 5-6 small meals, helping to keep blood sugar levels constant and stave off hunger.

Food that increases metabolism

When you ingest food, your metabolism increases slightly due to the thermic effect of food.

Foods such as caffeine, coffee, tea, chocolate and a food chemical found in hot chillies called capsaicin, as well as other substances may have a minor effect on the body's total energy expenditure.[1]

Food and It's Affect On Your Metabolism

The total thermogenic effect of food represents only about 5-10%. In the overall scheme of things, eating certain food that could increase your metabolism, is not likely to cause weight to come off quickly. Having said this, there are certain types of food that increases metabolism, at a rate higher than others.

Is protein food that can increase metabolism ?

McArdle et. al. (1986) notes that a meal of pure protein can burn up to 25% of the calories of the meal itself in the digestion and absorption process.[2]

Are carbohydrates food that can increase metabolism

Carbohydrates also will have a similar but lessened effect on the calories burnt in the thermic effect of food when compared to protein.[3]

Are fats food that can increase metabolism ?

Fat is reported to have the least amount of effect on the amount of calories burnt in the digestion and absorption of fat.[1] Some experts report that it will have virtually no effect on how many calories your body burns in the processing of fat.

Does this mean that only protein sources are foods that can increase metabolism ?

It'd be nice if things were that simple. As mentioned above the thermic effect of food in the grand scheme of things represents only 5 - 10% of total energy expenditure by the human body. Eating only protein or a high protein diet would not allow the body access to vital vitamins and minerals essential for healthy nutrition.[2] Those who advocate a high protein diet with vitamin supplements, ignores the fact, that supplements cannot replicate the chemical make-up of real food.

Metabolism and Exercise

Your metabolism is fixed, by things about you that you can't control, like your age, and your sex. But it is also affected in large part by how much physical activity you do.

Source:

[1] Gibney, M. J., Vorster, H. H., Frans, J. K., (2002) Introduction to Human Nutrition Blackwell Science, Blackwell Publishing p. 31, 32, 37

[2] McArdle, W.D., Katch, F.I., Katch, V.L., (1986) Exercise Physiology: Energy, Nutrition, and Human Performance Lea and Febiger Philadelphia p. 134, 135

[3] Wahlqvist (2002) Food and Nutrition.Allen and Unwin Pty. Ltd. p. 177, 179

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