Foods That Increase Your Metabolism Naturally

What are thermogenic foods and do they really increase your metabolism and help you lose weight?   The answer is YES THEY CAN! Thermogenic foods contain components in their structure that cause your body to use more energy (calories) to breakdown and digest the three macronutrients you intake on a daily basis; protein, carbohydrate and fat, and as a result, your body burns extra calories when these foods are consumed.  When ingested, thermogenic foods aid to stimulate body fat to be released and used as energy. All foods require energy to be broken down but some foods require more energy than others. Protein is a perfect example of a macronutrient that utilizes the most energy, almost 30% more than carbohydrates and fat. Examples of high protein choices would be chicken, turkey, fish, seafood, lean beef, and eggs.  In simpler terms, increasing the amount of protein in your diet will not only increase your metabolism but it will keep you feeling full longer because protein, unlike carbohydrates, gets broken down in the stomach and takes roughly 3-4 hours before it moves into the intestines where the absorption process begins.  What does this mean? Well, if you consume 100 calories of lean protein (chicken and turkey breast, white fish, egg whites, etc), this means that 30 of those calories (30% of 100) are being used as an energy source for digestion alone!  Protein is known to have 4 calories per gram, therefore you could even go as far as presuming that since 30% of those calories are being used in digestion, a protein in actuality only has 2.8 calories (30% of 4 grams) by the time your body has worked its magic and digested the protein for assimilation. Why wouldn’t you incorporate more healthy proteins in your diet!  Protein is not the only thermogenic food however! Many vegetables and some fruits also have a thermogenic effect on the body and your metabolism. Cruciferous vegetables such as arugula, broccoli, spinach, Brussel sprouts and cabbage can increase your metabolism when consumed in larger quantities and on a regular basis as they are loaded with nutrients necessary to get your cells and liver to do their job and burn fuel efficiently. A diet poor in vitamins and minerals does not result in the same energy expenditure.  Low glycemic index fruits such as berries (strawberries, raspberries, blueberries and blackberries) as well as grapefruits and apples also have thermogenic properties and do not affect a rise in blood sugar levels as do other fruits, especially dried or tropical fruits which can increase your insulin levels and may cause carbohydrates to be converted to fat.     Condiments such as apple cider vinegar, hot sauces, hot peppers, spicy mustards and chili’s are a definite must and add fuel to the fire increasing your metabolism even more. Try adding some to your next meal! I know you have heard this a thousand times but… drink your water! Water, yes plain water, can also increase your metabolism; especially if you drink it cold since your body has to expend so much energy to warm it up before it passes through the digestive system.  All of the above mentioned foods can be readily found during your next visit to the grocery store if you don’t already have them hiding in your pantry, fridge and freezer. So be sure to include as many of the above mentioned thermogenic foods as possible and get your metabolism in gear! By Laura Discepola, RNCP and ROHP Registered Nutritional Consulting Practitioner and Registered Orthomolecular Health Practitioner Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor Personal Trainer (PTS) & Chef www.fittoeat.ca laura@fittoeat.ca p. 647.408.7142 Facebook http://www.facebook.com/pages/Fit-To-Eat-Nutrition/173707265981688

BREAKFAST RECIPE FOR FAT LOSS – SCRAMBLED EGG WHITES

Breakfast is one of the most important meals of the day. Although this was my second meal (first was Healthy Count Funkula Oatmeal), I still consider this my real breakfast. For Fat Loss, when eating this meal you have to ensure it contains Protein, Carbs and Healthy Fats. (If you don’t like eggs or are Lactose intolerant, then this is not the breakfast for you.) FUNKYSCRAMBLED EGG WHITE CONCOCTION • LIQUID EGG WHITES (Protein) – Half a 16 Egg Carton • TOMATOES (Carbs) – One whole Chopped tomato • GREEN ONION (Seasoning) – One stalk chopped • EXTRA VIRGIN OLIVE OIL (Healthy fat) • PARTLY SKIMMED MOZZARELLA – Handful of shredded mozzarella cheese • TOAST/BAGEL OR ENGLISH MUFFIN (Carbs) METABOLIC FAT BURNING SEASONING • Cayenne Pepper • Cinnamon • Turmeric • Ginger • Garlic • Black Pepper FUNK FAVOURITE SEASONING • Dill weed • Chili Powder • Paprika • Oregano • Basil ENJOY!   Get Your Metabolic Fat Loss Cooking Guide – OVER 50 FAT BURNING RECIPES http://tinyurl.com/fat-loss-cookbook

FUNKS NEW YEAR’S HANGOVER REMEDY AND FAT LOSS TIP

BEST HANGOVER REMEDY Happy New Years and I hope you are have or are ringing it in with a BIG BANG! For those that plan on being hung-over New Year’s Day but want to recover fast, watch this video on the best Hang Over Remedy that I shot this in Thailand after an a historic night of adventures. I was hung-over and had to train muay thai twice that day so I needed something that worked. WATCH THE VIDEO TO FIND OUT THE FUNK’S REMEDY HOW TO BE PREPARED WITH FRUIT Speaking of fruit being the best hangover food, it is also paramount in fat loss. Here is an easy way to make sure you get the proper amount of fruit on a daily basis. Benefits of Eating Fruit 1. Fruit is known to provide roughage and fiber which is vital in aiding your body in getting rid of waste (ALCOHOL) 2. FRESH FRUIT contains certain vitamins which are body needs to remain healthy 3. FRUIT contains a wide range of vitamins, such as A, C and E 4. Vitamins are important anti-oxidants which shield your body from any damage that might be caused by free radicals 5. Fruit gives you more energy (CARB) for exercising (I had to train that day in 100 degree Thailand weather) 6. Fruit increases your potential for fat loss and weight control – fruit was essential to my fat and weight loss (I lost 25lbs and maintain my ripped look) 7. The consumption of fruit plays a major role in our digestive tract 8. Fruit has the potential to slow down the age process (can you believe I’m 43 years old) BONUS TIP: Drink water all day so you can re-hydrate your dehydrated hung-over sorry ass butt!  

NUTRITION BASICS FOR FAT LOSS – 3 VIDEOS

One of the largest barriers people have when trying to burn fat and lose weight is their Nutrition. It is not necessarily that they are not trying hard, but the lack of knowledge concerning nutrition is what usually prevents the majority of people from starting or sticking with a diet. A big mistake I see with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits. I was no exception to this either. Healthy nutrition was my biggest struggle. I was pretty big and muscular to an extent, but I could not get the six pack abs or real defined muscles. So after I retired (from volleyball) and changed my training from traditional weight lifting to High Intensity Interval Circuits, the fat started to peel off, but I still couldn’t get the six pack. I decided to concentrate more on cleaning up my diet, getting rid of all the junk and crap and learning more about proper nutrition. And you know what? It was easier than I thought. Look I am not a certified nutritionist, but with a few years of research, working on my own nutrition for my pro Muay Thai fight, fitness modeling and becoming a nutrition guru for MMA athletes. Add working alongside Laura Discepola from Fit to Eat Nutrition for my Spartacus Program and of course engaged to a former bodybuilder and current muay thai fighter, I have been able to somewhat master the art of nutrition for fat loss and I am still learning and evolving.
Now I want to share all my nutrition knowledge and success with you. Over the next couple of months, I will be posting 10 nutrition videos to help you with you weight and fat loss goals. I used all the nutrition information I am going to share with you to help me with my 8 Week Spartacus Workout and Nutrition Body Transformation, plus it’s a key in my two of my up-coming projects (Spartacus Workout 2.0 Program and Nutrition for Combat Fighters). The great thing is that it has also worked for hundreds of people. The information that I am going to share with you is not new, I did not create it, and in fact it’s simple to follow. If you are a male or female with a goal for weight and fat loss, sit back, grab a pen, watch, listen and take down some tips and start to implement clean healthy nutrition into your lifestyle. Below is a 3 part series on the Nutrition Basics for Weight and Fat Loss. I have also included some notes that accompany the information in the videos, so that you don’t have to remember everything or in case you missed the important points NUTRITION FOR WEIGHT AND FAT LOSS – PART 1 NUTRITION FOR WEIGHT AND FAT LOSS – PART 2 – WHAT TO EAT AND WHAT TO STAY AWAY FROM NUTRITION FOR WEIGHT AND FAT LOSS – PART 3 – ONE DAY FAT LOSS MEAL PLAN VIDEO NOTES: We know how important nutrition is to fat loss. - 75-80% of fat loss success will come from your nutrition - You can’t out train a bad diet - You go on the treadmill or elliptical and burn 300 calories and then you step into the kitchen and eat a muffin or a piece of pizza and within a minute it you put those 300 calories or more back on.
PHYSICALLY ACTIVE PERSON (SPARTACUS, MMA ATHLETE, WORKOUT FANATIC, ATHLETES VS SEDENTARY PERSON - More calories needed - Timing of Nutrients - Increase Carbohydrates - Increase Protein NUTRIENTS - Everything we eat provide nutrients – all foods - 6 categories of nutrients which all provide different functions - Eat proper food to get the best and most nutrients for your body - Nutrients work together MACRONUTRIENTS AND MICRONUTRIENTS MACRONUTRIENTS
1. Carbohydrates – provides energy for the body
2. Protein – rebuilds and repairs tissue and helps to build muscle and fat loss
3. Healthy Fats – part of all cells and protect internal organs and provide fat soluble vitamins
4. Water – most important nutrient for the body, 60% of the body, without any water we can only last a couple of days before we die, we can last about 30 days without food
MICRONUTRIENTS
- Vitamins and Minerals regulate varies body processes
- They work in different cells - Vitamins and minerals DO NOT PROVIDE ENERGY – a lot of people will be taking a vitamin supplement and think that their energy is higher – that is physicalogically impossible unless you are deficient in a mineral – in in our society (Western) the levels of very low deficiency is very low CALORIES - Carbs 4 Kcal/g - Protein 4 Kcal/g - Fats 9 kcal/g – that is why they must monitor fat intake
- Alcohol – 7kcal/g
- Water 0kcal/g
WHAT TYPE OF FOODS TO EAT OVERVIEW
- Whole Foods, Clean Foods, Real Foods
- Lean Proteins, Real meats like chicken, fish, turkey, lean ground beef – unless your are Vegan
- COMPLEX Carbs – veggies and fruits
- Real fruits like strawberries, apples, oranges, bananas, etc
- Real vegetables like broccoli, spinach, carrots, etc - Healthy Fats – Olive oil, omega fish oil - Real drinks like water, green tea and non-sweetened iced tea THINGS TO STAY AWAY FROM
DO NOT pollute your body with
• processed foods,
• packaged foods,
• deep fried foods
• take out like McDonald’s,
• junk food,
• soda/pop,
• alcohol
• frozen microwave meals Real foods don’t have as many calories, and they don’t have near the amount of terrible side effects Stick to the real foods and you’ll be sure to hit your weight loss goal.   BASIC ONE DAY PLAN RULES - Eat 5-6 small meals - Eat about 3 hours apart - EAT PROTEINS WITH EACH MEAL and mix up your protein sources as well - EAT YOUR CARBS IN THE AM WHEN YOU BODY CAN TOLERANT THE GLUCLOSE AND AFTER A WORKOUT - EAT VEGETABLES with each meal
Exercise Day:
Breakfast: protein/carbs
Mid-morning: protein/fat
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening (after exercise): protein/carbs
Pre-bed: protein/fat
Non-exercise Day:
Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat
Pre-bed: protein/fat