Rev up your metabolism (engines) with some simple metabolism boosting nutrients. Of course, the best way to rev up your metabolism and burn calories is to get lots of exercise. Working it, works best. However, research shows that a diet rich in zinc and magnesium may help to keep the motor burning.
Zinc is a trace element that is essential in the structure of cell membranes and proteins. It is found in abundance in shellfish, egg, red meats , nuts and legumes. Zinc can also be taken as a supplement. Dosage recommendations for men is 11mg daily. For women, the dosage is lower at 8 mg daily. You should always see a doctor before adding a supplement to your diet.
Sources of Zinc:
Shellfish, with oysters being at the top of the heap.
- Fortified cereals and oatmeal
Magnesium is a powerful nutrient and the body relies on it to perform more than 300 metabolic functions. Our bodies need magnesium to turn carbs and fats into energy as well as for the production of adenosine triphosphate which provides energy for almost every metabolic process we have.
Sources of magnesium:
- Bran and wheat cereal
- Lima Beans
Magnesium supplements can be found at your health food store and should be taken in doses of 350mg per day for anyone over the age of 9. However, magnesium can interact with some heart medications and should not be taken without first seeing a doctor, as with any supplement.
Other Ways To Rev Up Your Metabolism
1. There are other metabolism boosters you can add to your diet as well. For example, green tea is a thermogenic. That means it increases the energy expended when the body produces heat. Maybe you should drink a cup or two of green tea before your next work out. The catechin polyphenols in the green tea extract are thought to change the way the body uses norepinephrine, a chemical transmitter that speeds up calorie burning.
A 12 week study at Oregon State University showed overweight men who drank Oolong tea enriched with green tea extract experienced greater loss of weight, belly fat, and body mass than the control group.
2. Eat small meals throughout the day. If you put more hours between meals your metabolism actually slows down. Researchers from Georgia state university revealed that when athletes ate 250 calorie snacks between meals they had greater energy output. This study also showed that those who ate small snacks between meals ate less at regular meal times. The result was a higher metabolism, lower calorie intake, less body fat.
3. Protein is power. Protein takes approximately 25% more energy to burn than carbs. Make sure you include low-calorie, high protein foods in your meals and snacks.
4. Hot peppers have the same thermogenic properties that green tea has. Studies have shown that people who eat hot peppers or spicy foods with their meals burn calories at a higher rate for about 30 minutes after their meal.
Muscle burns more calories than fat. Therefore, it is important to remember that working it, works best. However adding some foods and nutrients to your diet that have been shown to improve metabolism will definitely give you an edge. Then spread out your meals to include low-calorie, high protein snacks in between. That will keep your metabolism motor burning and revved up, running at maximum capacity.