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How can speed foods help with my diet

WHAT ARE SPEED FOODS

I hope by now you have all read my article on “little but often” and are following the advice and maintaining a good diet to help with your  weight management

There are other key factors that you can add to your diet in order to achieve a higher metabolic rate which in turn helps you burn calories quicker. Different people have different metabolic rates, which mean they burn calories at different speeds. For example if a person with a fast metabolism and one with a slow metabolism eat the same foods, the one with the fast metabolism will burn more calories. The person with the slower metabolic rate will not burn as many calories and any extra calories not burned are stored and turned into fat.

A high metabolism means that the body is burning calories at a greater rate than average

So one of these key factors if you haven’t already guessed by the title is to add speed foods to your daily dietary intake. Speed Foods are certain foods that help increase the rate at which your body can burn calories; this in turn increases your metabolic rate. In order for a food to speed metabolism, the body must burn more calories digesting it than the food contains.Speed Foods are also good for stabilizing the bad hormones (insulin and cortisol) which can accelerate fat storage. Also bear in mind there are certain factors that can affect your metabolism like Age, health, physical condition, diet, activity level, frequency of meals, hydration, hormone levels and stress

Here are a few examples of speed foods-

Proteins – are  great for increasing your metabolism because every time you ingest protein your body feels fuller for longer and speeds up  your metabolism.

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I.e.  Eggs, Whey Protein Powder, Turkey, Chicken, Fish

Green Tea– perhaps one of the best metabolism boosters you can drink. Not only does it help with cancer risk, weight loss, metabolism it also contains caffeine which helps you focus during the morning. Green tea is found in many fat burning products.

Cayenne Pepper– cayenne pepper has thermogenic (heats up your body core temperature) properties. When your body has to cool itself down it requires calories to do so. Thus, creating a fire for your metabolism.

Almonds and other nuts – Almonds are loaded with good fats, fibre and incomplete protein. Since almonds have such great essential fatty acids they help your body raise its metabolism just by ingesting them. Obviously any fat has  a high calorie content so be sure to have a few nuts every day. You can mix these up with pine, cashews and walnuts as they also contain a very healthy amount of good fats and antioxidants.

“Adding foods that speed metabolism to your diet is a great way to lose extra pounds while becoming healthier and more energized.”

Other example of speed foods are-

Vegetables– Spinach, Cabbage, Celery, Broccoli,Chillies, Tomatoes, Dark green leafy vegeta bles, Peppers (cayenne, jalapeno and habanero)

Fruits – Raspberries, Other berries, Apples, Pears, Oranges, Grapefruit, Lemons

Whole Grains – Rolled oats, Oatmeal, Muesli, Granola, Whole grain cereal

Liquids – Cold water, Coffee, Hot water with lemon

Oils – Extra virgin olive oil, Canola oil

Other Foods –Natural yogurt, Spices

I hope all the above advice will help you achieve the results you want. Remember diet is key to any weight management; you should always keep well hydrated and try to exercise at least 3 times a week.

Little but often!

Little and often – The key to weight management

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Ah, snacking – the age old problem, or is it? Although it may have long been associated with poor eating habits, it seems that eating little and often can be the best way to meet nutritional needs. For instance, did you know that by eating five meals a day you can shed up to 5lb in just five days? You can almost bid adieu to the days when three square meals a day was the answer to sensible eating. Now it seems that by eating more regularly – all be it smaller portions – you can also avoid the feeling of being bloated and tiredness which can stem from gorging at one sitting. In short, little and often eating can help you lose weight, control your hunger and stay healthier.

Eating small, regular meals helps to stabilise your blood sugar

Eating small, regular meals helps to stabilise your blood sugar, controls energy levels and curbs the dips in concentration and energy you may experience when you’re hungry. Hunger pains can find us reaching for the biscuit tin, but eating little and often keeps hunger at bay alongwith an urge to overeat.

It is important to understand the effect of low blood sugar levels on the body, and the food craving it causes. Keeping a food diary may help to highlight when you binge and the types of food you are eating that trigger a rapid and false sense of hunger.

Diabetics often follow the GI index (the Glycaemic Index) this is a chart which tells them how quickly a given carbohydrate can feed glucose into the blood, obviously glucose, sugar is number 1 at a score of 100 .But did you know for example cooked parsnips are at 97 and watermelon, yes a fruit is 72? So it shows that not all foods that we think are good for us in fact are. The GI index is great value for you to follow if you are engaged in weight management and regular training.

Cutting out alcohol, caffeine, and sugary foods will prevent the yo-yo effect on the body’s blood sugar levels.

Eating food that is low in sugar will provide a slow and sustained energy release throughout the day. Eating little and often, and including complex carbohydrates to fill you up will also help. Cutting out alcohol, caffeine, and sugary foods will prevent the yo-yo effect on the body’s blood sugar levels. The regulation of blood sugar is controlled within our body by the hormone insulin and a sudden large rise in blood sugar promotes its production. Insulin is associated with the storage of fat.

Your body actual burns calories when you eat, this is called the thermal effect of food (TEF), TEF accounts for between 6-10% of daily energy expenditure for men and between 6-7% for women So you see by eating little but often your body keeps ticking over , it keeps on burning the calories never having time to rest . It gives you more sustained energy and also increases your metabolism which is great for weight management.

It is also important to keep well hydrated by drinking plenty of water, 77% of the time when you feel hungry you are in fact just thirsty.

Before you undertake a diet plan you should always seek help from a medical professional. Some eating regimes may not be suitable for people with health conditions, so it is always important to check first.

If you combine eating healthily with eating little and often and take into account the above advice with regular exercise  you will get the results you want !!!!

Personal Trainer in Bradford & Huddersfield

Stephen recognises that each client is a unique individual. Whether you're looking to shed an extra few pounds, or are wanting to build muscle, Stephen can help and motivate you to achieve your goals. Read about PT in Bradford and Huddersfield. Take a look at our testimonials.

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