Five Food groups that can slow down your metabolism

1) SUGAR:- Eating too much sugar overloads your body and causes your blood sugar levels to rise rapidly. This in turn makes your body go into conservation mode meaning that you will store extra fat and burn less calories. To make sure this does not happen you need to reduce your intake of refined sugars as much as possible. That means cutting down on the candy, chocolate, cakes and cookies as much as possible. If you still want something sweet try eating some fruit. Unlike refined sugars, most fruits contain fructose which does not cause your blood sugar levels to rise.

2) WHITE BREAD:- White bread is made from wheat flour which then has the bran and germ removed. White bread is bleached to remove any yellow colour which destroys many of the vitamins contained in the wheat plus it is full of sugar. This means that it is very easily digested, has a low nutritional value and is low in dietary fiber. When processing white bread your body burns very few calories and it also causes your blood sugar levels to rise. I know you have probably heard it many times before but by substituting white bread for a wholemeal variety you can really boost your metabolic rate. Wholemeal bread is harder to digest (so burns more calories whilst being processed), has a greater nutritional value and most importantly does not cause your blood sugar levels to rise in an uncontrolled way.

3) FRIED FOODS:- Like white bread, fried foods are very low in nutritional value and easy to digest. They are also very high in calories and full of saturated fats. Saturated fats are solid at room temperature, generally come from an animal source, make your body produce more cholesterol and slow down your metabolic rate. You really need to avoid fried foods for the sake of both your metabolism and your health. Next time you are craving fried food such as a beef burger why not replace this with a slice of grilled, lean beef on brown bread? Not only will it be better for you but I think it tastes a lot nicer too.

4) PROCESSED FOODS:- Processed foods include ready meals, crisps and chocolate bars. They are very popular because they are quick and convenient but guess what? The vast majority are also lacking in nutritional value, contain dangerous trans fats and are high in chemical preservatives. Again this combination of factors in processed foods means that they reduce your metabolic rate. I know that it can be very tempting to opt for processed foods when you want something to eat after a long, hard day but your body will really thank you if you take the time to cook something healthier. If time really is an issue then why not try cooking in large batches and freezing the leftovers? This will mean that you will still have access to quick, convenient foods when you are in a rush BUT they will be healthy.

5) ALCOHOL:- Alcohol is full of sugar and calories which (as you probably know by now) restrict your metabolic rate. Alcohol is also known to have a dehydrating effect and as I discussed in my last article, if you are not fully hydrated your metabolism does not work as effectively. Moderate consumption of alcohol is not going to have a huge effect on your hydration levels but excessive consumption will. For most of us there are going to be times when we over indulge on alcohol so I am not going to advise you to give up alcoholic beverages. However, you should make an effort to reduce the amount you are drinking.

Tips for Maximising your Metabolism

1) EAT HIGH FIBRE CARBOHYDRATES:- High fibre carbohydrates are harder to digest than simple carbohydrates and therefore have a greater thermic effect. On top of this foods that are high in fibre are generally lower in calories (because fibre itself contains zero calories), help suppress your appetite and provide you with many more fantastic benefits. High fibre foods include fruits, vegetables and whole grain products so where possible make sure your dietary carbohydrates come from these sources. Not only will they help you burn slightly more calories but they will also make it easier for you to lose weight. However, you need to make sure that you do not go overboard on the fibre. Excessive fibre consumption has been linked with wind, diarrhea, constipation and more.

2) EAT VITAMIN RICH FOODS:- Your body relies on vitamins and minerals to perform a number of essential functions. If you become deficient in any of the thirteen vitamins you may not be able to perform some of these functions properly which can have a negative impact on your BMR. There are lots of vitamin rich foods including fruits, vegetables, eggs, liver and nuts. To maximise your metabolism you need to make sure you are getting the recommended daily allowance (RDA) for all your vitamins from the foods you eat. It will keep your BMR at its optimal level and also promote good overall health. However, like with fibre you need to make sure you don’t overdose. Getting too many vitamins has a number of adverse effects including cell and organ damage.

3) DRINK LOTS OF WATER:- If your body is not properly hydrated it may not be able to perform certain vital functions. This can lead to a reduction in your BMR. Therefore, you need to make sure you are drinking enough water to maximise your metabolism. I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water whilst exercising helps me stay hydrated throughout the day.

4) MAKE SURE YOU ARE GETTING ENOUGH PROTEIN:- Most people’s diets are rich in fats and carbohydrates but contain very little protein. However, protein is a very important macronutrient that is essential for the growth and repair of your body’s cells. It also has a greater thermic effect than fats and carbohydrates with research suggesting that 25% of the calories in protein are burned during digestion and absorption. Therefore, you can give your metabolism a boost by making protein a richer part of your diet. However, you need to make sure that you are not consuming too much. Overdosing on protein can place stress on a number of vital organs including your kidneys.

5) ADD SOME SPICE TO YOUR DIET:- Spicy foods can temporarily increase your BMR. For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature. Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat. Like with the other foods mentioned in this article you need to exercise moderation when it comes to spicy foods. Getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

6) CUT BACK ON THE ALCOHOL:- Alcohol has a dehydrating effect and can therefore reduce your BMR. Many alcoholic beverages are also full of simple carbohydrates meaning that they have a reduced thermic effect when compared with high fibre carbohydrates and protein rich foods. On top of this excessive alcohol consumption can cause vitamin deficiencies which further slow down your BMR. You don’t need to eliminate alcohol from your diet completely but if you drink regularly perhaps you should consider cutting down.

7) REDUCE YOUR CAFFEINE CONSUMPTION:- Like alcohol, caffeine has a dehydrating effect and can lower your BMR. Drinking a couple of cups of coffee each day is unlikely to have any adverse effects on your metabolism but if you are getting all your fluids from caffeinated beverages you might want to think about substituting in some water.

8) START A CARDIOVASCULAR EXERCISE ROUTINE:- Your metabolism is partially affected by your level of physical activity. Regular cardiovascular exercise helps in two ways. First, you burn additional calories whilst performing the cardio. Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish. By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

9) START A RESISTANCE TRAINING ROUTINE:- A pound of muscle burns around 6 calories per day whilst a pound of fat burns around 2 calories per day. Therefore, by increasing your lean muscle mass you can raise your BMR. If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the amount of calories you burn whilst resting.