In my previous article outlining ways of increasing your metabolism, or metabolic rate, as the primary method I will utilise in my healthy weight loss journey. Now, I'm going to run through some foods which are perfect aid you in boosting your metabolic rate.
As previously mentioned, the best foods to eat in order to boost your metabolism (and help you build muscle) is lean proteins as it has a much more effective "Thermic Effect" and therefore burns more fat. You should try to avoid foods that are high in fat and carbohydrates, even if they are high in protein.
What is the Thermic Effect?
The Thermic Effect "is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use." Or to put it simply, your body works much harder processing proteins than carbohydrates and fats.
Various research has also shown that Proteins can prevent food cravings and thus eating 6-8 protein laden meals a day should prevent you from overeating - another benefit this weight loss method affords.
What Foods Are Best for Protein?
Below, I've assorted some of the best protein foods to help boost your metabolic rate. Naturally, fruit and vegetables can be eaten with these foods when creating meals however, you should try to keep meal sizes small.
Meat
- Chicken (skinless)
- Turkey
- Fish
- Beef
- Shellfish
- Pork
Dairy
- Low-Fat Milk
- Low-Fat Cottage Cheese
- Fat Free Yoghurt
Beans
- Black Beans
- Kidney Beans
- Lentils
- Chuck Peas
Other
- Wholemeal Bread
- Wholemeal Pasta
- Brown Rice
- Egg Whites
- Sweet Potatoes
- White Potatoes
- Oatmeal
- Pumpkin Seeds
- Peanuts
Provisional Meal Plan
With those foods in mind, I will construct a provisional basic food plan outline and interchange foods when I see fit. My food plan will mostly be the same or at least similar for a number of days in order to take in account planning preparation - I may cook a number of meals at one time for convenience sake.
Meal 1
Oatmeal with Skimmed Milk
300 Calories
Meal 2
Wholemeal Toast (no butter)
208 Calories
Meal 3
Chicken Breast with Salad
200 Calories
Meal 4
Peanuts 20g = 234 calories
Seeds 34g = 218 calories
Cottage Cheese (100g = 71 calories) on Wholemeal Bread (104 calories)
Meal 5
Tuna Pasta Salad with Wholemeal Pasta and made from Cottage Cheese
Can of Tuna = 130 calories
Wholemeal Pasta 100g = 148 calories
Cottage Cheese 100g = 71 calories
Mixed Beans 100g = 84 calories
Meal 6
Fat Free Yoghurt with Banana.
Yoghurt 150g = 79 Calories
Banana's = 232 Calories
Calculation
In my previous article, where I provided you to a link to an online Metabolism calculator which allows you to determine how many calories you burn when resting. When I fed my details into the calculator, I discovered I was using 2562 calories whilst inactive. To maintain my weight, I must consume 2562 Calories multiplied by 1.15, which of course is 2946.3 calories. Therefore, the above meal plan should come to no more than this value.
The total calories made up on my provisional menu is: 2079 calories therefore I have a good number of calories spare which I may use up if I'm still hungry after some of these meals. This is a good thing, because it's medically advised to only lose 2-4 pounds every week and I'm a little concerned that if I don't use enough calories in a day the weight loss might be too extreme and increase the chance of putting the weight back on afterwards.
As previously mentioned, the best foods to eat in order to boost your metabolism (and help you build muscle) is lean proteins as it has a much more effective "Thermic Effect" and therefore burns more fat. You should try to avoid foods that are high in fat and carbohydrates, even if they are high in protein.
What is the Thermic Effect?
The Thermic Effect "is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use." Or to put it simply, your body works much harder processing proteins than carbohydrates and fats.
Various research has also shown that Proteins can prevent food cravings and thus eating 6-8 protein laden meals a day should prevent you from overeating - another benefit this weight loss method affords.
What Foods Are Best for Protein?
Below, I've assorted some of the best protein foods to help boost your metabolic rate. Naturally, fruit and vegetables can be eaten with these foods when creating meals however, you should try to keep meal sizes small.
Meat
- Chicken (skinless)
- Turkey
- Fish
- Beef
- Shellfish
- Pork
Dairy
- Low-Fat Milk
- Low-Fat Cottage Cheese
- Fat Free Yoghurt
Beans
- Black Beans
- Kidney Beans
- Lentils
- Chuck Peas
Other
- Wholemeal Bread
- Wholemeal Pasta
- Brown Rice
- Egg Whites
- Sweet Potatoes
- White Potatoes
- Oatmeal
- Pumpkin Seeds
- Peanuts
Provisional Meal Plan
With those foods in mind, I will construct a provisional basic food plan outline and interchange foods when I see fit. My food plan will mostly be the same or at least similar for a number of days in order to take in account planning preparation - I may cook a number of meals at one time for convenience sake.
Meal 1
Oatmeal with Skimmed Milk
300 Calories
Meal 2
Wholemeal Toast (no butter)
208 Calories
Meal 3
Chicken Breast with Salad
200 Calories
Meal 4
Peanuts 20g = 234 calories
Seeds 34g = 218 calories
Cottage Cheese (100g = 71 calories) on Wholemeal Bread (104 calories)
Meal 5
Tuna Pasta Salad with Wholemeal Pasta and made from Cottage Cheese
Can of Tuna = 130 calories
Wholemeal Pasta 100g = 148 calories
Cottage Cheese 100g = 71 calories
Mixed Beans 100g = 84 calories
Meal 6
Fat Free Yoghurt with Banana.
Yoghurt 150g = 79 Calories
Banana's = 232 Calories
Calculation
In my previous article, where I provided you to a link to an online Metabolism calculator which allows you to determine how many calories you burn when resting. When I fed my details into the calculator, I discovered I was using 2562 calories whilst inactive. To maintain my weight, I must consume 2562 Calories multiplied by 1.15, which of course is 2946.3 calories. Therefore, the above meal plan should come to no more than this value.
The total calories made up on my provisional menu is: 2079 calories therefore I have a good number of calories spare which I may use up if I'm still hungry after some of these meals. This is a good thing, because it's medically advised to only lose 2-4 pounds every week and I'm a little concerned that if I don't use enough calories in a day the weight loss might be too extreme and increase the chance of putting the weight back on afterwards.
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