Tag Archive: lifestyle diet


Firing up your metabolism


Most of us know that the key to controlling fat-loss lies in our bodies metabolic rate.

Now as already proven by science there are quite a few things we can do to manipulate the metabolic rate of our bodies. And by applying all these WILL have a massive impact on our fat-loss journeys to obtain ripped physiques’.

 

Click here to watch video “FIRING UP YOUR METABOLISM”

 

But one thing stands apart from all these. There is one thing we can do that head and shoulders stands above the rest to elevate your metabolic tempo of the body.

Before I name this golden trick, let me take you back a bit.

When we eat a meal our digestive system is activated for 2-3 hours to process the food. This has been scientifically proven to be a very high energy requirement process. So for 2-3 hours after eating a meal (small or big) the body will have a significant raised metabolic rate.

For those that eat 1 large meal a day, it means their metabolic rate is raised for a max 3 hours per day

Those eating 2 biggish meals a day has raised metabolic rates of maximum 6 hours per day.

However those that divide the same amount of food into 5-7 small meals a day will have a raised metabolic rate for about 15 hours and longer per day spanning well into sleeping time. They will eat the same amount of food but just in much smaller meal portions and they will have a significant raised metabolic rate for the major part of a 24 hour cycle. This will have a dramatic impact on fat-loss efforts.

Sure this will result in insulin spiking much more frequently…but insulin spiking is not at all that bad. Insulin is the most potent muscle-building hormone in the body by far and this eating habit will result in a huge advantage to increase muscle size when combined with resistance training.

 

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But what about the fat gaining aspects of regular insulin spiking? Well, the benefits of a raised metabolic rate by consuming small frequent meals by far offset the negative aspects of spiking insulin multiple times during the day and on top of this the muscle-building benefits of the insulin spiking further add significant benefits to body shape, muscle size and achieving fat-loss.

The bottom line is – when in search for a great looking body, a small frequent meal system can have a drastic positive impact.

But this is not all you can do to fire up the metabolism…look at the following tricks that can further be applied in an effort to raise the bodies metabolic tempo:

TEN Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Eating protein has also been shown to help you feel more full and prevent you from overeating.

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

BOTTOM LINE:Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily.

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

BOTTOM LINE:Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

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3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.

BOTTOM LINE:Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

 4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training.

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.

BOTTOM LINE:Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health.

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

BOTTOM LINE:Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

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6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5%.

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people.

BOTTOM LINE:Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.

BOTTOM LINE:Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone.

This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

BOTTOM LINE:Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

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9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.

BOTTOM LINE:Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats with Coconut Oil

Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like.

In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.

BOTTOM LINE:Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

Take Home Message

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.

Other ways to manipulate metabolism

“I have a fast metabolism; I can eat and eat and stay skinny.” Most of us have heard someone say this, and a majority of us have responded with annoyance and envy. But what is metabolism, and can we make ours run a bit faster? Taylor Newhouse, a registered dietitian with the Texas A&M School of Public Health, helps break down what you should know about your metabolism.

 

What is metabolism?

Your metabolism isn’t just what keeps your bragging friend lean, it’s the constant process that your body is using to keep everything functioning. Your metabolism is always running, even when you’re sleeping.

“Your metabolism is kind of the engine that keeps your body going,” Newhouse said. “It’s the drive that allows your body to utilize the food and nutrients you put into it.”

Some people do have faster metabolism than others, and that is the work of genetics and someone’s lifestyle. Although there’s nothing you can do about your genetics, there are ways to impact the lifestyle side and give your metabolism a boost to keep it running in high gear.

How can you improve your metabolism?

Because the metabolism’s base rate is set by genetics, there’s no quick way to rev it up; it cannot be changed without making some long-term lifestyle changes.

“We can manipulate our metabolism to a degree,” Newhouse said. “It’s like a campfire: just like we need to give a fire tinder and pieces of wood in order to keep it from slowing down and burning out, we need to fuel our metabolism as well.”

If you’re looking to boost your metabolism, then there are a few changes you can make throughout the day. Working out, hydrating and eating right can help with your overall health, but there are also specific habits you can foster in order to give it a boost.

“Eating your leafy vegetables and working out can definitely help your metabolism,” Newhouse said. “Muscle burns more energy than fat, so lifting weights or anything else that builds muscle — along with eating correctly — can play a large role in how our body processes nutrients.”

Apart from getting in more muscle-building workouts and eating better, another important habit to kick your metabolism into gear is not ignoring the most important meal of the day: breakfast.

“People tend to overlook how important breakfast is,” Newhouse said. “We go all night without food, and our body can approach a fasting state, an episode where our body will withhold calories, if we wait too long to eat after waking up.”

What can slow your metabolism?

If it’s possible to speed up your metabolism, then it’s equally possible — and far easier — to slow it down. There are many habits that are easy to fall into that can make your metabolism run at a slower pace. One of these happens in the late hours of night, and involves what you’re not doing: getting enough shut-eye.

Sleep deprivation is one of the biggest epidemics in American society, with more than one-third of adults getting less than the recommended seven to eight hours of sleep each night. Sleep is not only crucial for your metabolism, but skimping on sleep can also lead to long-term conditions such as heart disease and diabetes.

“Sleep is one of the biggest factors that people seem to forget about,” Newhouse said. “Even if someone eats well and exercises, if they don’t get adequate sleep, then their metabolism won’t run as efficiently.”

Although snacks often have a bad reputation for being unhealthy, they are very important to keep you fueled and nourish your body throughout the day. Snacks should have some protein, fiber and carbohydrates and should not have too much salt or sodium.

“Eating snacks won’t slow down your metabolism if you’re eating the right foods,” Newhouse said. “Healthy snacks — such as nuts, fruit or vegetables — have the nutrients to slow the rate of digestion, keep you feeling fuller longer and keep your body working to process the nutrients.”

Stress can also indirectly lead to problems with your metabolism. People with high amounts of cortisol, a stress hormone, tend to be overweight, and being overweight can slow your metabolism. Lowering your cortisol levels can start a chain-reaction that can help your metabolism run more efficiently.

What does your metabolism do over time?

Believe it or not, metabolism — just like the rest of our body — goes through the aging process. As your metabolism slows, your continuous diet and exercise choices become more important.

While the cause for this is unclear, women entering menopause will experience a slower metabolism and can find it more difficult to stay at a healthy weight, which makes diet and exercise vital to healthy aging.

“Nothing changes overnight,” Newhouse said. “It’s a matter of making the small choices that can add up to try and negate the effects that are naturally slowing down your metabolism.”

If you’re worried about how your metabolism is affecting your lifestyle, contact your health care provider or sit down with a registered dietician to set up a plan for a healthier daily life.

So everyone, fire-up that metabolism and train hard!
Cheers…
Gert Louw

Gert METABOLISM

reference


The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/medium protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely:

https://gertlouw.com/2014/08/16/cutting-diet-challenges/

 

Also check out the following video covering some very sound diet lifestyle principles:

 

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