FOODS TO EAT THAT HELP YOUR METABOLISM

FOODS TO EAT THAT HELP YOUR METABOLISM

Eat Your Way Slim

We’d all love a magic pill or food that makes weight
loss easy and permanent. But until either one
comes around, healthy eating is still your best bet.
The trick is to choose foods that do three things:
•Keep you full
•Won’t cause major spikes in your blood sugar (too
much sugar in your blood gets stored as fat)
•Support a healthy metabolism -- your body’s
system for turning what you eat and drink into
energy

It’s Important to Eat

If the rule of weight loss is to burn more calories
than you take in, not eating should make you lose
weight fast, right? Wrong. Animal studies show
that with less eating, the body goes into
“starvation mode,” burning fewer calories to
conserve energy. Also, you’ll be short on nutrients,
making you tired and sluggish. To get your pep
back, you might be tempted to eat sugary or fatty
foods, which will pack all those skipped calories
back on.

Choose Iodine-Rich Foods

The thyroid gland plays a key role in helping your
metabolism burn calories and control your appetite. To do
its job, your thyroid needs healthy levels of iodine. Most
people in the U.S. get all the iodine they need through a
regular diet, but some foods have more iodine than others.
Make sure you get at least some of these common sources:
•Table salt
•Egg yolks
•Milk and dairy products
•Salt waterfish

Show Legumes Some Love

Legumes, such as beans, peas, and lentils,
are rich in fiber. This makes your
metabolism work harder to digest them and
keeps you feeling full longer. Studies have
shown that lentils can help you eat less and
lower your body weight and waist
measurements. Beans also have
something called resistant starch, which is
linked to higher rates of fat metabolism.

Water, Part I: Drink Up

Water supports your metabolism in ways
that might surprise you. The trick is to drink
more than usual, or drink it instead of
beverages with calories. Research
suggests that water may:
•Help you take in fewer calories
•Boost calorie burning if you’re obese
•Help your body burn fat

Water, Part II: Put It on Ice

Want to bump up the health benefits of
water? Drink it very cold. Your digestive
system burns extra calories -- about eight --
to get it to room temperature. Eight calories
per glass isn’t much, but it adds up over the
course of a day, and especially over a
week.

Get Your Calcium

When you think of the role of calcium, strong
bones probably come to mind. You can thank
your metabolism for that, as it helps your body
get calcium from food. Some studies suggest
calcium can also help you shed pounds and fat,
but it’s too early to know for sure. Still, you can’t
go wrong with healthy, calcium-rich foods in your
diet. These include low-fat dairy, broccoli, and
canned sardines or salmon, which have soft,
edible bones.

Don’t Be Ginger About Ginger

This funny-looking root packs all kinds of health
benefits: It can soothe an upset tummy and ease
arthritis pain and swelling. Research shows it may
also have a powerful effect on body weight and
blood sugar. One study found that drinking a hot
ginger drink with breakfast lowered feelings of
hunger and had a strong thermogenic (calorie burning)
effect. You can savor its spicy kick in tea
and Asian dishes such as stir-fries and soups.

Be Less Refined About Grains

Love Chinese takeout? Do your metabolism a favor and
ask for brown rice instead of white rice. Brown rice is a
whole grain, while white rice -- which has been stripped
of the brown nutrient-rich layer -- is a refined one. Some
studies show that whole grains have an effect on weight
loss, but the jury’s still out on that. Whole grains, unlike
refined ones, support your body in key ways:
•Appetite control
•Nutrient supply
•Sustained energy

Load Up on Low-Glycemic Foods

Low-glycemic index (low-GI) foods are relatively
low in carbohydrates. Your body digests them
more slowly than high-carb, high glycemic index
foods. That means your blood sugar doesn’t
surge when you eat them. Research suggests
low-GI diets can help stop diabetes, heart
disease, and even some cancers. Low-GI foods
include green veggies, chickpeas, most fruits,
beans, and bran breakfast cereals.

Don’t Fear Artificial Sweeteners

Low- or no-calorie sweeteners sometimes get a
bad rap for being unhealthy. There are even a
few studies in animals that suggest they promote
weight gain. In truth, low- and no-calorie
sweeteners are safe in moderation, according to
numerous studies and scientific bodies. So don’t
be afraid to empty a packet or two into your
morning coffee if that helps you stick to the
golden rule of weight loss: Burn more calories
than you take in.

Steer Clear of Sugar-Sweetened Drinks

The obvious reason sugar-sweetened
beverages are a no-no for your waistline: They
have lots of calories. Some research suggests
they can also negatively impact your
metabolism beyond the “calories in, calories
out” rule. Juice, regular soda, sweet tea, and
other sugary drinks may increase the risk of
type 2 diabetes, coronary heart disease, and
body fat. Several studies have shown that
sugar also increases cholesterol levels

Cut Down on Alcohol

It’s easy to forget about calories in what you
drink, and the ones in alcohol add up quickly. A
12-ounce beer has about 150 calories -- 100 in a
light brew. There are about 100 calories in a 1½-
ounce shot of rum, whiskey, or vodka, and a pina
colada packs 490! Alcohol can also stimulate
your appetite. The weight you gain from it tends
to settle on your belly, which can cause heart
disease, diabetes, and raise your breast cancer
risk.

The Skinny on Fat

Your body needs some fat to work well. But fat is
high in calories, and it doesn’t keep you feeling
full. This can lead you to eat more later, taking in
even more calories. And indulging in fatty foods
for even a short time can worsen your
metabolism. One study found that just 5 days of
eating a high-fat diet can hurt your muscles’
ability to process glucose. This can lead to
weight gain, diabetes, and other health
problems.

Thank You