If you’re looking to boost your metabolic rate, it’s essential that you have a closer look at what you’re eating on a daily basis. While exercise is a very powerful tool for increasing your resting metabolic rate as interval training and strength training will do this very well, your diet will also factor into play.
So what can you do to ensure that you experience the fastest metabolism possible?
Let’s take a look at a few of the top dietary techniques that you need to know about.
Eat More Protein
The very first thing that you should be focusing on is eating more protein in your daily diet. Protein has a high thermic effect of food, meaning your body will expend a high amount of energy simply breaking it down after consumption.
For every 100 calories of protein that you consume, you’ll burn up around 20-25 of those calories through the process of digestion. At the same time, for every 100 calories of carbs or fats that you take in, you will burn around 4 or 2 calories respectively.
So as you can see, protein really wins out here. By using a higher protein diet, you’ll net fewer calories, helping weight loss move along.
The next step to improving your metabolic rate through your diet is utilizing MCT’s, which stand for medium chain triglycerides. These are a certain type of dietary fat, most commonly found in coconut, which also have a higher thermic effect. Not only will they speed up your metabolism when you consume them, but they can also be used for energy almost immediately.
For those who find they suffer from lower energy levels while on their fat loss diet, this makes MCT’s an important fat to get in.
By adding more coconut oil to your cooking, you can reap this benefit.
Avoid Yo-Yo Dieting
One thing that you don’t want to do if a high metabolic rate is in your future is yo-yo diet. This is very detrimental to your fat loss progress as each time that you diet on a very low calorie intake, you’ll suffer from a slowdown of your metabolic rate.
Then, when you come off the diet, with this new slower metabolic rate, you’ll be primed to put on body fat.
So you gain more body fat and then restart the cycle. Over time, this can lead to loss of lean muscle mass with the addition of body fat, which just reduces your resting metabolic rate even lower. Translation? Further fat gain.
If you are going to diet, use a moderate calorie deficit, going at a slow and steady pace. That will get you to your end goal.
Keep Your Carbs At A Reasonable Level
Finally, the last thing that you should be doing if you hope to maintain a higher metabolic rate is keeping your carbohydrate intake to a reasonable level.
Your carbohydrate intake will have a direct influence over your leptin levels, which is a hormone that controls hunger, metabolism, and your rate of fat burning. By keeping your carbohydrate intake higher, you can ensure that leptin stays as high as possible, leading to a faster metabolic rate.
Obviously you can’t eat super high carb or weight loss won’t happen, but making sure not to cut carbs to drastically can help you see continued success in the long run, while feeling better as you do.
So keep these quick tips in mind to ensure that you don’t suffer from a sluggish metabolic rate and can reach your target body weight.