Best Foods That Raise Metabolism | How To Boost Your Metabolism Naturally!

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Best Foods & Exercises To Raise Your Metabolism - Naturally!

Want to know how to raise your metabolism naturally?

The rate at which our body burns calories is known as our metabolism rate. People with a high metabolism rate can eat more without gaining weight. Because many of us are not genetically blessed with a high metabolism, it's natural that we search for ways to raise our metabolism.

Many factors affect the metabolism rate... Want to know which foods, diets AND exercise methods are great for raising your metabolism? Read on...

Foods That Raise Your Metabolism

Asparagus, broccoli, cauliflower, celery, lettuce & zucchini.

You want to know a surefire way to lose weight? Eat fast food. No, not that type, but rather the super-charged, metabolism raising foods.

What exactly are these metabolism boosting (or negative calorie) foods?

Although no food is actually "negative calorie", there are certain foods that have such few calories that the act of digestion in the body will burn more calories than the food itself, creating a negative calorie balance.

For example, a 25 calorie piece of broccoli (100 grams) requires 80 calories to digest it in the body which results in a net loss of 55 calories! Some great foods which are extremely low in calories and require lots of energy for the body to break them down include asparagus, broccoli, cauliflower, celery, lettuce and zucchini.

A negative calorie diet is probably the best and most effective way to raise metabolism and burn calories. Eat these foods and you're guaranteed to burn more calories...while doing nothing! They are great foods to include in your weight loss plan.

Download FREE Report: - Discover how to Increase your metabolism naturally and force your body to work harder during digestion and turn it into a fat burning machine! Lose 9lbs. every 11 DAYS! ==> Click here to begin.

More about which other foods & diets which will increase your metabolism later... First, here are some tips, ideas and natural ways to raise your metabolism rate...

Raising Your Metabolism Ideas

Best ways & tips to raise your metabolism - naturally

Eating healthy and small meals more often and regularly is one great and simple method. Metabolism is always raised with the intake of food. The frequent small meals you consume keep the metabolism going for a longer duration.
Eating protein-rich foods like low-fat dairy products, lean meat and skinless chicken is found to increase metabolism. Include fish, dark green vegetables and foods high in fiber to your meals. There is evidence to show that foods rich in protein increase the burning of calories by about 25%. More about foods to raise metabolism below. Also, drink at least 2 litres of water every day!
Consume foods that contain antioxidants for speeding up your metabolism. For instance, green tea will raise metabolism better than coffee due to its high antioxidant content.
The temperature of your body environment affects your metabolism. If it is very cold or very hot, the rate of metabolism is found to go up by about 20%. You can manipulate that temperature. You can either chill out or have a sauna to raise your metabolism.
Keep yourself active and moving throughout the day. When you increase your physical activity, your muscle increases and, consequently, the metabolic rate also goes up. Aerobic exercises coupled with resistance training and exercises are very useful in this regard. If you have a job that requires you to sit at the desk for long hours, find ways to incorporate some physical activity and movement that takes you away from the desk, even for short durations, as often as possible.
By increasing the heart rate, you can raise your metabolism rate. Adding spices, especially chili or green pepper, to your food will most likely do that. (see below). It is believed that spices speed-up the metabolism by about 50%. But you have to develop considerable tolerance for the spicy condiments if you do not already have it.

Metabolism Raising Foods: Low Fat Milk, Whole-Grain Cereal & Oatmeal

Secret Ingredients: Calcium, complex carbohydrates, and fiber

How they work: ==> Complex carbohydrates and fiber raise your metabolism by keeping insulin levels low after you eat.

That's good, because spikes in the production of insulin send a signal to the body that it's time to start storing fat. And in order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.

Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men's metabolisms by as much as 10 percent. "By skipping meals, you slow down your metabolism and prime your body to store fat," says McNurlan.

The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium. Be careful though as milk and calcium can cause bloating and colon problems.

Foods To Raise Metabolism: Salmon, Tuna & Sardines

Secret Ingredient: Omega3 fatty acids

How they work: ==> By altering levels of a hormone called leptin in your body.

Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.

Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.

Mayo Clinic researchers studying the diets of two African tribes - one of which frequently ate fish and one of which didn't-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.

The good news, if you don't like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

Great Books on How To Raise Your Metabolism on Amazon

The Metabolism Miracle: 3 Easy Steps to Regain Control of Your Weight... Permanently

by: Diane Kress

Amazon Price: $15.00 (as of 07/06/2009)
Used Price: $13.50

Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!

by: Jillian Michaels, Mariska van Aalst

Amazon Price: $15.60 (as of 07/06/2009)
Used Price: $15.24

Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever

by: Lyssie Lakatos, Tammy Lakatos Shames

Amazon Price: $11.66 (as of 07/06/2009)
Used Price: $1.59

The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss

by: Mary J. Shomon

Amazon Price: $12.47 (as of 07/06/2009)
Used Price: $6.25

Metabolism Raising Foods: Green Tea and Coffee

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

How they work: ==> Caffeine helps speed up your heart rate.

The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly - again helping you burn more calories.

In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that's just when your body's at rest.

A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body's oxygen requirements are directly related to the speed of your metabolism, so the more oxygen you use, the more calories you burn during your workout.

Foods That Raise Your Metabolism: Lean Beef, Pork, Chicken & Turkey

Secret Ingredient: Protein

How it works: ==> It takes more energy for your body to digest the protein in meat than it does for it to digest carbs or fat.

According to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility..."The more protein you eat, the harder your body has to work to digest it, and the more calories you'll burn in the process," he says.

When researchers at Arizona State University compared the benefits of a high protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs.

Even better, researchers in Denmark found that men who substituted protein for 20% of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5%.

Foods That Raise Metabolism: Jalapeno, Habanero & Cayenne Peppers

Capsaicin - the chemical in peppers that gives them their bite

How it works: ==> By speeding up your heart rate.

A study from the late '80s found that eating a single spicy meal can raise your metabolism by up to 25%, with the spike in calorie burning lasting for up to 3 hours after you finish eating.

More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.

Small snacks can also help keep your body from running out of fuel - preventing those 3 p.m. office blahs. "When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily," says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again.

Exercises (Workouts) To Raise Metabolism

Resistance training, weightlifting & turbulence training

What you do in terms of exercise is equally important if not more so than your diet to raise your metabolism rate.

This is because muscle is the most metabolically active tissue in your body and it's your "furnace" for burning calories throughout the day.

If you can add 1 extra pound of muscle, it will burn about 50 extra calories a day!

Therefore, increased muscle mass is ABSOLUTELY NESSESARY to raise your metabolism rate. It's very important to include some type of strength training routine into your overall fitness plan.

===> Turbulence Training - is an exercise program to raise metabolism which I highly recommend you try. It works on the principle of a high intensity, low volume, quick workout that combines resistance training and interval training to lose body fat and build muscle at the same time.

===> Interval Training in particular allows you to push your body for a short period of time and then take a period to rest and recover before going once again. This system of workout is much more effective than the standard pace, long duration cardio because it helps you develop your fast twitch muscle fibers and will kick your metabolism into high gear.

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Raising Your Metabolism - Your Tips & Suggestions

Let's share thoughts and ideas!

Your ideas on the best foods, diets and exercise programs to raise the metabolism rate:

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Best Foods That Raise Metabolism | How To Boost Your Metabolism Naturally!

Best Foods & Exercises To Raise Your Metabolism - Naturally!

Foods That Raise Your Metabolism

Asparagus, broccoli, cauliflower, celery, lettuce & zucchini.

Raising Your Metabolism Ideas

Best ways & tips to raise your metabolism - naturally

Metabolism Raising Foods: Low Fat Milk, Whole-Grain Cereal & Oatmeal

Secret Ingredients: Calcium, complex carbohydrates, and fiber

Foods To Raise Metabolism: Salmon, Tuna & Sardines

Secret Ingredient: Omega3 fatty acids

Great Books on How To Raise Your Metabolism on Amazon

The Metabolism Miracle: 3 Easy Steps to Regain Control of Your Weight... Permanently

Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!

Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever

The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss

Metabolism Raising Foods: Green Tea and Coffee

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

Foods That Raise Your Metabolism: Lean Beef, Pork, Chicken & Turkey

Secret Ingredient: Protein

Foods That Raise Metabolism: Jalapeno, Habanero & Cayenne Peppers

Capsaicin - the chemical in peppers that gives them their bite

Exercises (Workouts) To Raise Metabolism

Resistance training, weightlifting & turbulence training

Raising Your Metabolism - Your Tips & Suggestions

Raise metabolism from the blogosphere

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