Healthy Dieting Plan

Unfortunately there are no short cuts to losing weight and contrary to some peoples believe, taking pills, potions etc, is not a surefire way of losing weight or is a healthy dieting plan. But with a little exercise and knowing what to eat, losing weight isn't hard work and losing weight naturally by eating the right foods, is not only easier but definitely healthier. Let's talk about the foods that are good for your metabolism. Milk, whole-grain cereal and oatmeal are all good for your metabolism because they contain calcium, complex carbohydrates and fiber. Complex carbohydrates and fiber increases your metabolism by keeping insulin levels low after you eat. This is good because an increase in production of insulin sends a signal to your body that it's time to store fat.

And to begin to store fat, your body needs to slow down metabolism which causes you to burn less calories. Oatmeal digests slowly in your stomach which causes less insulin to be produced. Eating breakfast not only keeps insulin levels down but also increases the burning of calories, and your metabolism can increase by as much as 10%. So by skipping meals your body will begin to store fat. The calcium in milk triggers your metabolism. A study at the University of Tennessee found that people who wanted to lose weight and drank 1200 to 1300 milligrams of calcium per day lost twice as much weight as those who drank less calcium. Cayenne, Jalapeno and Habanero peppers are also good for your metabolism and the Capsaicinin the peppers is the chemical that gives them the 'kick'. Eating these peppers increases your heart rate. In the late 1980's a study found that eating a spicy meal can increase your metabolism by as much as 25%, and also increases calorie burning for up to 3 hours after the spicy meal. A study at Laval University of Quebec concluded that men who drank coffee and ate these peppers with their meals were able to burn an extra 1000 calories than those who didn't.

Eating small snacks during the day can prevent your body from running out of fuel. When you restrict your body the calories it needs, your metabolic rate falls temporarily. That in turns makes it easier for your body to store fat and more difficult to burn off later. Drinks like coffee and green tea are also great for your metabolism because the coffee contains caffeine, and the green tea contains Epigallocatechin Gallate (EGCG) which is an anti-oxidant polyphenol. Caffeine increases your heart rate and the faster your hearts beats the more calories you are burning. EGCG works by making your nervous system and brain run quicker which helps burn extra calories. Research have found that by taking a combination of caffeine and 90mg of EGCG 3 times a day will help burn off 80 calories a day, and that's when your body is at rest. A study in which people who had caffeine 12 hours before exercise were able to last longer before getting tired and they also took more oxygen while exercising. Your body's oxygen requirement is connected with your metabolism. So the more oxygen your body takes, the more calories you will burn.

Lean meats like turkey, pork, chicken and beef all contain protein. Your body needs more energy to digest the protein in meats as oppose to fat or carbohydrates. So the more protein you consume, the harder your body needs to work to digest it, and in turn, the more calories you will burn. At the Arizona State University, research was carried out involving people who were on a high protein diet and those who were on a high carbohydrate diet. They concluded that those on a high protein diet burned more than twice as many calories, in the hours after the meal, than those who were on the high carbohydrate diet. And to prove the point, researchers in Denmark found that men, who swap 20% carbohydrate for protein, were able to increase their metabolism and burned up to 5% more calories. Fish like tuna, sardines and salmon is also good for your metabolism because they contain omega-3 fatty acids. Changing the levels of a hormone called leptin in your body, can directly alter your metabolism, and this will determine whether your body burns the calories or stores it as fat. At the University of Wisconsin, they have found that mice with low levels of leptin have faster metabolism, and able to burn fat faster than the mice with high levels of leptin.

And the best way to lower your leptin levels...eat fish. Researchers compared the diets of 2 African tribes. One tribe that eats lots of fish and the other tribe mainly vegetables. The tribe which had fish in their diets had leptin levels 5 times lower than the tribe which ate mainly vegetables. If you don't like eating fish...there is good news. There are fish oil supplements and may work as well as the real thing. Researchers in France concluded that men, who swap 6 grams of fat with 6 grams of fish oil, were able to increase their metabolism and lose 2 pounds, on average, in just 12 weeks. ? ?

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