How to Boost Your Metabolism with Fiber, Muscle, and Protein
Are you looking for ways to boost your metabolism?
If so, you’re not alone. Millions of people are searching for ways to increase
their metabolism to lose weight, gain energy and improve their overall health.
There are several ways to boost your metabolism, but not all are created equal. This article will focus on the three best ways to boost metabolism: fiber, muscle, and protein. By incorporating these three things into your diet and fitness routine, you’ll be on your way to a healthier, more energetic you!
Fiber: even though fiber does not provide energy to your body, it helps your gut bacteria. Fiber will fuel your gut, and your body will use energy to process the fiber, which naturally increases your energy output for the day. Other benefits are that fiber keeps you fuller longer and assists in producing the satiety hormone (glucagon-like peptide-1) in your gut, lowers cholesterol levels, decreases constipation, and improves overall gut health. When you increase your fiber intake slowly, keep your water intake up to keep everything through your body.
Here are some foods to help increase fiber:
Chia seeds
Ground flax seeds
Coconut flour
Whole grains (rolled oats, brown rice, quinoa, and farro)
Leafy greens (swiss chard, spinach, and collard greens)
Berries (raspberries, blueberries, elderberries)
Legumes (beans, soybeans, chickpeas, and lentils)
2. Muscle: It's easy to get caught up in high-intensity cardio exercises when working out, but it's important to remember that building muscle is just as important. If you're only focused on calorie-burning cardio exercises, you're missing out on the bigger picture. Cardio workouts are like working an hourly wage; you can only make money (or burn calories) when you're doing work. On the other hand, lifting weights to build muscle is like investing. The initial payoff might be lower, but eventually, you'll be making money (or burning calories) in your sleep. Muscle is metabolically expensive. Even if your height and weight stay the same, having more muscle means you will use significantly more energy for all daily tasks.
Progressive strength training is an excellent way to boost metabolism and decrease body fat. With progressive strength training, resistance is increased over time as your strength improves. This type of training is very effective and can help you reach your fitness goals. My program incorporates progressive strength training sessions 2-3 times a week to help women become more resilient.
3. Protein is necessary to grow and repair cells and tissues. It plays a role in many biochemical processes, including metabolism, hormone production, and immune function. Consuming enough protein is essential for good health and can positively impact your weight, muscle mass, bone density, and more.
Like fiber, protein requires a significant amount of energy to digest. This means your body has to work extra hard to break it down, naturally boosting your metabolism.
It’s essential to get a wide range of protein sources in your diet, including protein from plant sources, which usually offer the bonus of including plenty of fiber.
Aim for 20g to 30g of protein per meal. Portion sizes should be about the size of your palm and the thickness of a deck of cards.
Here are some tremendous high-protein foods to include in your next meal:
Poultry (chicken/turkey)
Tofu
Tempeh
Lean pork
Fish
Legumes (beans/peas)
Red meat (beef/lamb)
Fiber, muscle, and protein are all great ways to boost your metabolism. They work together to keep you full and satisfied and help you burn more calories throughout the day. It's important to get the most out of these nutrients. For more tips and tricks on how to boost your metabolism, fitness, and more, subscribe to our mailing list.
