Learn how to stoke metabolism with foods in your kitchen
Everybody wants to know how they can get a high-revving metabolism. But even before you jump on a treadmill to crush calories and deplete your visceral fat, there are simple nutrition tricks you can use to get your flab-torched fast. Check out these 5 simple food swaps to speed up your metabolism—and the workout style you need to ignite your fuel-burning furnace.
WATER
Drink tap or mineral water, not purified water. In a Swiss study, purified water didn't boost men's metabolic activity, but water that contained minerals did.
OIL
Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study.
PROTEIN
Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. (Do you really need that protein shake after a gym session? Find out in The Truth about Post-Workout Shakes.)
TEA
Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea's jolt is more than twice that of green tea, a study from Japan found.
CHEESE & BREAD
Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports.
WATER
Drink tap or mineral water, not purified water. In a Swiss study, purified water didn't boost men's metabolic activity, but water that contained minerals did.
OIL
Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study.
PROTEIN
Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. (Do you really need that protein shake after a gym session? Find out in The Truth about Post-Workout Shakes.)
TEA
Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea's jolt is more than twice that of green tea, a study from Japan found.
CHEESE & BREAD
Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports.
The Best Workout to Boost Your Metabolism
Fire up your body's furnace with a lifting circuit that has 8 to 12 exercises requiring flexion and extension, says James Churilla, Ph.D., a physical activity epidemiologist at the University of North Florida. Do 2 or 3 sets of 10 to 15 reps each, lifting 60 to 80 percent of your 1-rep max. Keep switching muscle groups, and don't rest between exercises. (This 28-Day Fat Torch Plan by Todd Durkin, C.S.C.S. is a good place to start to melt fat fast.)
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