Speeding up your metabolism is the holy grail of weightloss.
Speeding up your metabolism is the holy grail of weightloss. But there are very few ways, other than exercising more and increasing your lean muscle mass, that are actually proven to work. So which of those “too good to be true” tips you’ve overhead at the gym or on Dr Oz are legit? Read on for our metabolism myths and truths.
METABOLISM MYTH 1: SOME FOODS INCREASE METABOLISM.
WE SAY: CONFIRMED.
“Diet-induced thermogenesis” is, in layman’s terms, the amount of calories we burn just by digesting the food you eat. Just as running burns more calories than a walk in the park, eating certain foods burns more calories than others. Doctors from the Harvard School of Public Health studied the thermic effect of different macronutrients. They found that protein is a clear winner in the quest to boost metabolism.
Furthermore, coconut oil has been shown to help increase metabolism. Another study published by the European Journal of Nutrition showed that by combining chilli and medium chain triglycerides (such as those found in coconut oil) increased diet induced thermogenesis by more than 50%! Thai chicken curry anyone?
METABOLISM MYTH 2: EATING SMALL MEALS EVERY 3 HOURS STOKES YOUR METABOLIC FIRE.
WE SAY: BUSTED.
Two hours have clicked past since your last meal. You’re feeling hungry again. Must mean your metabolism is working overtime, right? Well, maybe not. There are two things to consider here:
- If you are consuming carbs with your ‘small meals’, you could just be interfering with the way your body is regulating insulin production and actually causing unnecessary hunger.
- Your body needs time to properly process the protein you are consuming to ensure hypertrophy. Eating more meals more often can interfere with this.
So, how often should you be eating?
Studies have shown that consuming a balanced meal of lean protein, low-GI carbs and healthy fats will help to regulate your blood sugar AND increase muscle mass. Eating 4-5 balanced meals, every 4-5 hours allows your body enough time for protein synthesis while helping to keep your blood sugar in check.
METABOLISM MYTH 3: GREEN TEA INCREASES METABOLISM AND BURNS MORE FAT.
WE SAY: CONFIRMED.
The American Journal of Clinical Nutrition reported that subjects taking a green tea extract (50 mg caffeine and 90 mg EGCG) three times a day had a significant increase in energy expenditure over a 24 hour period. One cup of green tea supplies approximately 20-35 mg of EGCG. Therefore, to experience benefits similar to those shown in the study you would need to be drinking upwards of nine cups of tea a day, or find a supplement with similar caffeine and EGCG content. Try our Metabolift product, which contains not only green tea extract and caffeine, but metabolism boosting guarana, bitter orange, B vitamins and more. Read More.
So, what’s the catch?
Well there doesn’t seem to be one. Aside from weight loss and metabolism benefits, green tea drinkers appear to have lower risk for a wide range of diseases, from simple infections to chronic conditions including cardiovascular disease, cancer, stroke, and osteoporosis. Bottoms up!
When all is said and done, increasing your metabolism is just one piece of the weight loss puzzle. In addition to the above metabolism myths and truths, the key to lasting weight loss is consistency – find an exercise program and nutrition plan you can stick to and commit to it!