1. Understand the Importance of Proteins
Proteins, which
are made up of amino acids, work within the body as primary building
blocks for all tissues and cells, including your muscles. Their
secondary function is to provide energy after your carbohydrate
resources have been depleted—boosting your metabolism! One gram of
protein equals 4 calories and it can be found in meat, fish, eggs,
dairy, and legumes (beans and peas). While legumes are low in fat and
high in fiber, animal sources of protein (which can be higher in
unwanted fats) can deliver all of the necessary amino acids, so it’s
important to have a balance of the two to lose weight effectively.
Basically,
to help your body to function properly, you must feed it protein. There
are many different types of proteins—some healthy, some not so
healthy—and this chapter contains many different healthy options that
are better than yet another hamburger.
2. Eat More Lean Protein
Your
body has to work twice as hard to digest protein as carbohydrates or
fats, which means your metabolism has to work harder, too. Also, a study
published in the American Journal of Clinical Nutrition found
that when people ate more protein and cut down on fat, they reduced
their calorie intake by 441 calories a day. In fact, experts think that
eating protein actually enhances the effect of leptin, a hormone that
helps the body feel full. When you choose protein, reach for the
healthier choices, such as fish, skinless chicken, lean pork, tofu,
nuts, beans, eggs, and low-fat dairy products, with the occasional lean
red meat.
3. Eat Less Red Meat
Red
meat contains more fat and calories than lean chicken, pork, or fish.
Cutting back on red meat may help lower your risk of serious illness
later in life, including heart disease, stroke, diabetes, and certain
forms of cancer. It will also help lower your caloric intake, thus
boosting your metabolism. When you do eat red meat, make sure it’s lean
and well cooked. If you hate the idea of surrendering red meat, at least
cut back to red meat twice a week maximum.
4. Eat More Fish
Fish and
shellfish are excellent sources of protein that are also low in fat.
One serving (3 ounces) of most fish and shellfish provides about 20
grams of protein, which is approximately one third of the recommended
daily amount for the average adult. In addition, fish contain all of the
essential amino acid our bodies need to function and have other
important minerals like iron, zinc, and, in those fish with edible
bones, calcium.
As you may
know, fish are also rich in omega-3 fatty acids, which promote the
development of healthy membranes that make it easier for your body to
use stored fat and sugar for energy. Even better, those who dine often
on fish may have more leptin in their system, a hormone linked with high
metabolism, appetite control, and weight loss.
The
American Heart Association recommends that you eat fish rich in omega-3
fatty acids (mackerel, lake trout, herring, sardines, albacore tuna,
and salmon) at least twice a week in order to reap all of its benefits.
5. Eat an Egg
Once the victim
of a bad rap, nutritional research has shown that an egg has protein (in
the white part) and fat (in the yellow part), but no carbohydrates. The
egg white has few other nutrients, while the yellow has a high amount
of vitamin B12 and folate. Nutritionists used to think that eggs
contained too much fat, but they now know that the fat in an egg doesn’t
contribute to higher levels of cholesterol in the blood.
However,
one large egg contains does 213 mg cholesterol in its yolk, and the
American Heart Association recommends consuming not more than 300 mg
cholesterol daily. Also, people with high cholesterol levels should eat
less than 200 mg of cholesterol per day. Only eat eggs if you can fit
them within the 300 mg/day limit and be especially careful if you have
high LDL cholesterol or are taking a blood cholesterol– lowering
medication.
6. Bolster Your Amino Acids
Amino
acids, simply put, are organic compounds that make up proteins and are
essential to human metabolism. Though they don’t receive nearly as much
mention in nutrition discussions as vitamins and minerals, amino acids
are just as necessary to our health. Let’s take a closer look at some of
the most important amino acids in terms of boosting your metabolism—and
protecting your brain:
• Arginine:
This amino acid is partially converted into a chemical known as
spermine, which is believed to help the brain process memory. Low levels
of spermine often signal age-related memory loss. Arginine has also
shown importance in immune function.
• Choline:
The brain uses this amino acid to manufacture a memory-related
neurotransmitter called acetylcholine. Older people are encouraged to
take choline supplements (no more than 3.5 grams per day) because we
tend to produce less acetylcholine as we age, putting us at greater risk
of memory impairment. Choline is also important for the transport and
metabolism of cholesterol. Dietary sources of choline include cabbage,
cauliflower, eggs, peanuts, and lecithin.
• Glutamine:
This amino acid is a precursor of a calming neurotransmitter known as
GABA. It helps improve clarity of thought and boosts alertness by
assisting in the manufacture of glutamic acid, a compound known for its
ability to eliminate metabolic wastes in the brain. Glutamine is also a
necessary fuel for intestinal cells.
• Methionine:
Like glutamine, this amino acid helps cleanse the brain of damaging
metabolic wastes. It is an effective antioxidant and helps reduce brain
levels of dangerous heavy metals such as mercury.
7. Try Tyrosine
Tyrosine
is one of the 20 amino acids that are used by cells to synthesize
proteins, but studies have also shown that it may reduce stress, improve
memory, and lower blood pressure even when the subject is feeling
tense, all of which aids in generating a healthy metabolism. It is a
building block for several neurotransmitters that affect mood.
Additionally, some scientists have found that tyrosine may affect
thyroid hormone levels in such a way that boosts metabolism. To get more
tyrosine in your diet, dine on foods such as turkey, fish, chicken,
nuts, and dairy products. If you choose to take a supplement, ingest it a
half hour before meals and with a multivitamin-mineral complex that
will help break it down into the chemicals you need. Be careful though.
Tyrosine may cause a severe blood pressure increase in people taking the
antidepressant medications known as MAOIs. It may also raise thyroid
levels when taken with synthetic thyroid hormones. No one should take
tyrosine at the same time as levodopa, a Parkinson’s drug. Be sure to
consult your physician before starting, or radically changing, any
physical, nutritional, or supplemental regimen.
