The secret to a Faster Metabolism lies in Food choices that we make
Eating carbohydrates makes you store belly fat. A recent study1 in the Journal of the American Medical Association found that when you eat a low protein diet, you store bad fat around your organs including the liver, kidneys and pancreas. On the other hand if you eat a diet rich in protein, you add muscle and increase your resting metabolism and muscle mass. Muscle in action is the your energy power house and it help the body to burn seven times as many calories as fat. This novel study used 25 brave volunteers who accepted to be admitted to a hospital ward for 12 weeks. Two controlled groups were formed, the two groups were identical, and were offered a 1000 calories diet, the only difference was that one group was only allowed where calories from protein and the other group consumed a high carb diet. The high carb group (5% protein) lost 1.5 pounds of muscle, and gained 7.5 pounds of fat. The high protein group (25% protein) gained 6.3 pounds of metabolically active muscle. They also gained fat because they were being force fed. But even though they gained more total weight, they were LESS fat than the low protein group.
The moral of the story is that: Not all calories are the same. Carb rich calories make us store fat, while protein rich calories help us you store muscle. During an era where morbid obesity is reaching a critical epidemic magnitude (2.1 billion) and the world population is getting bigger – even in countries like China and India where the population were usually slender to skinny. We now that rapidly absorbed carbohydrates from the bulk of the Standard American Diet (SAD) that is now sweeping increasingly the entire world’s diet. This generation diet and calories come primarily – from sugar, high fructose corn syrup and white flour. These highly processed food items are the staples of the modern worldwide diet. These food items are very competently turned into belly fat in the body which in turn lead to obesity and diabetes. Another recent study found that the free fructose in high fructose corn syrup (not in fruit), led to dramatic increases in belly fat, inflammation, blood pressure, blood sugar and even pre-diabetes in adolescents.
Carbohydrates and protein elicit very different chemical messages in the body independent of caloric value, it is the quality and not the quantity of calories that matters. Carbs lay down the fat, while protein lays down muscle. 4 This study on protein adds to a whole slew of research that proves that higher protein diets (25%) does all sorts of obesity fighting things to your body and your brain. 1. Protein Rich diet makes you feel more full than an equivalent amount of calories from carbs. 2. Protein Rich diet leads to more weight loss in “free-living” humans as compared the ones who were force fed extra calories. 3. Protein Rich diet prevents gaining weight back after you have lost weight.5 4. Protein Rich diet speeds up metabolism and builds muscle so you burn more calories all day long and even while you sleep. Reducing belly fat and building muscle is quite simple. And it is not just about the calories you consume. It is about where those calories come from. Here are a few simple tips from AWAREmed Health and Wellness Resource Center that will help you to speed up your metabolism and get rid of belly fat:
1. Omit the sugar – in all of its forms. Especially liquid calories from any source (soda, juice, alcohol) all of which store belly fat. Be on a mission to get high fructose corn syrup out of your diet, it is especially good at laying down belly fat.
2. Trench the flour – wheat flour, especially, is just like sugar. Did you know that 2 slices of whole wheat bread raise your blood sugar more than 2 tablespoons of table sugar?
3. Jolt the day with protein not starch or sugar. Try whole omega-3 eggs, a protein shake, nut butters or even kippers! Skip the bagels, muffins and donuts. 4. Have protein with every meal – try nuts like almonds, walnuts or pecans, seeds like pumpkin, chia or hemp or have beans, chicken or fish. Somehow we are still duped by the idea that all calories are the same. They are not. Hopefully soon the practice of nutrition and medicine, and our government nutrition advice will catch up with the science. Then perhaps we can make a dent in the tsunami of obesity, diabetes and chronic disease coming right at us.
My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes and chronic disease epidemic.