Groundbreaking Scientific Diet and Exercise Plan.
WITH A NEW YEAR, IT’S TIME TO RE-EVALUATE YOUR FITNESS GOALS. DO YOU WANT TO GET IN BETTER SHAPE AND BURN MORE FAT THAN EVER BEFORE THIS YEAR? WELL, YOU CAN! TO HELP YOU IN YOUR GOAL, WE PUT TOGETHER THE ULTIMATE FAT- BURNING DIET AND EXERCISE PROGRAM THAT USES THE REVOLUTIONARY SCIENCE BEHIND BROWN FAT TO HELP YOU GET IN BETTER SHAPE THAN YOU EVER THOUGHT POSSIBLE. FOLLOW THESE GUIDELINES AND GET IN YOUR BEST SHAPE IN 2017!
THERMOGENIC, BROWN-FAT-ACTIVATING NUTRITION
By Shoshana Pritzker, RD, CDN
The body has two forms of fat— white fat, or the ugly fat that lies underneath the skin and causes unsightly cellulite, and brown fat, which often is found in the shoulder blade region or the neck. Unlike white fat, brown fat is actively good for your body. Brown fat burns calories. The more brown fat you have, the more calories you can burn. Sounds good to me!
Interestingly, there are ways to increase the amount of brown fat you have and activate what is already there:
1. Turn down the thermostat. Studies show that brown fat synthesis increases with exposure to cold.
2. Eat spicy foods. Spicy foods, like chili peppers, contain capsaicin, which has been shown to activate brown fat cells, helping your body turn on the heat and burn more calories.
3. Exercise more. Studies show that brown fat is more active during and post-exercise.
4. Eat just the right amount, and not too much. Researchers at the Yale School of Medicine found that hunger cues help regulate the transformation of white fat to brown fat. That means if you’re constantly eating and never allowing yourself to experience natural feelings of hunger and satiety, you could be interfering with your body’s ability to burn fat.
5. Eat more apples. Ursolic acid, found in apple peels, has been shown to help increase brown fat, thus increasing energy expenditure.
6. Load up on melatonin-rich foods and avoid bright lights before bed. Studies show that boosting your body’s natural production of melatonin helps increase fat loss and brown fat.
While it’s clear there are a number of ways to increase brown fat production and activation, it’s important to remember that overall nutrition is far more important to get the body you want in a healthy manner. That’s not to say these findings are any less meaningful. As you read on, you’ll find that many of the tips above will repeat themselves and will act as an integral part of this diet. After all, studies have shown that brown fat can burn an extra 250 calories a day— which after two weeks is another pound of fat lost.
THERMOGENESIS AND THE THERMIC EFFECT OF FOOD
Most people believe they have a slow metabolism. In fact, if I could have a nickel every time a patient told me their metabolism is slow and that’s why they’re fat, I’d be able to pay off my mortgage. What most people don’t understand is that their metabolism isn’t only controlled by genetics; it also has much to do with how much they’re eating and how much (or little) they move.
Metabolic rate is the amount of energy our bodies use to perform daily functions of life. It consists of three components: basal metabolic rate or resting metabolic rate (energy used to be at rest), voluntary activity (walking, brushing your teeth, cooking, cleaning, exercise, etc.), and the thermic effect of food (how many calories your body uses to digest the food you just ate).
We start out with the basal metabolic rate. Over time this number can change based on factors listed above. And if you could choose, most people would pick a fast metabolism that would allow them to eat whatever is lying around and looked tasty. What I tell my clients is that those people (with fast metabolisms) have a slew of their own issues to worry about, so let’s focus on maintaining or improving the metabolic rate you have now.
The problem with restricting calories to lose weight is that eventually your metabolism slows down and weight loss becomes more difficult, that is, you’ve reached the dreaded plateau. So how do we avoid plateauing? Simple. Eat enough food to fuel your metabolism and pick foods that boost this process.
The thermic effect of food is the increase in metabolic rate after consumption of food– usually estimated to be about 10 percent of our daily total energy used. That means the food you eat has the opportunity to help you burn more calories. Most studies rate the hierarchy of macronutrient thermogenesis with the sequence protein, carbohydrate, and fat.
FOODS TO BOOST THERMOGENESIS
Protein Rules the Macronutrient Kingdom
Over the years, Americans have become increasingly afraid of eating protein. In fact, most Americans believe they consume too much protein when in reality most aren’t eating nearly enough. It’s only in recent years that researchers have been investigating the benefits of a high-protein diet on satiety, thermogenesis, weight loss and fat loss, with promising results.
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