Diet

Diet with proteins that accelerates metabolism and increases muscle mass

Can you speed up your metabolism by eating protein?

Speeding up your metabolism is one of the ‘key’ steps to losing weight as it allows you to burn more calories. Eating more protein may not make you shed extra pounds, but it can help you burn more calories, especially if combined with regular exercise. Just talk to a nutritionist before making any noticeable changes to your diet.

Protein and Muscle Mass

Even though proteins are found in every type of tissue in your body, one particular tissue is especially dense in protein: muscle. When you exercise, the body increases the size of your muscles by adding extra protein to the muscle fibers. This requires amino acids, which are the building blocks of proteins. So by eating more protein, you’re giving your body more of these amino acids to use in building muscle, with a potential direct effect on muscle mass. If you exercise regularly and consume more protein you may increase your muscle mass.

Muscle Mass and Metabolism

Many different factors affect your metabolism, including genes, which is why some people burn calories more easily than others. However, even if you have a naturally slow metabolism, by increasing your muscle mass you allow yourself to burn more calories. The biggest contributor to your metabolism is your basal metabolic rate, which is basically “how many calories your body burns just keeping you alive.” Because muscle tissue requires more energy than fat, increasing muscle mass will also increase your basal metabolic rate. In fact, the progressive loss of muscle mass due to aging is one of the reasons our metabolism slows as we age. So by adding protein to your diet, and by doing frequent exercise you help to increase your muscle mass and therefore boost your metabolism.

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Thermal effects of protein

Your body burns about 10% of the calories you consume when food is broken down into usable energy and nutrients. This process is known as “the thermic effect” of food. Protein specifically stimulates the thermic effect of food, which means the body burns more energy when it processes protein than when it processes carbohydrates and fats. The process of digesting protein therefore boosts metabolism much more than other nutrients. So diets that are high in protein make you feel full faster, helping you eat less.

Foods rich in animal proteins: Eggs, chicken, turkey, steak, beef, pork, mushrooms, nuts, seafood, dairy.

MONDAY:

  • BREAKFAST: 1 glass of 1.5% milk & 4 tbsp of whole grain cereals with wheat and oats, 1 tbsp. chia seeds, instant coffee
  • INTERMEDIATE: 1 banana & 3 walnuts
  • LUNCH: Chicken fillet, brown rice & arugula-spinach-pine-nut salad
  • AFTERNOON: 1 yogurt with cinnamon & 4 strawberries & 1 tbsp. honey
  • EVENING: 1 toast with multi-grain cheese bread, turkey, cherry tomatoes, avocado & 1 fl. Kozani yolk drink

TUESDAY:

  • BREAKFAST: 1 glass of milk & 2 rice wafers with wholemeal tahini & honey & cinnamon, instant coffee
  • DECATE: 1 natural juice & 10 unsalted almonds
  • LUNCH: 1 portion of grilled salmon, salad with arugula, quinoa, cherry tomatoes
  • AFTERNOON: 1 banana & 3 walnuts & 1 fl. Kozani yolk drink
  • EVENING: 1 yogurt & 2 Tbsp whole grain cereal with wheat and oats & cinnamon & 1 apple

WEDNESDAY:

  • BREAKFAST: 2 rice wafers, 1 boiled or poached egg & cheese & grapefruit juice, instant coffee
  • INTERMEDIATE: 1 banana & 3 walnuts & 1 fl. Kozani yolk drink
  • LUNCH: Red beans & grated carrot & avocado & tuna
  • AFTERNOON: 1 yogurt with cinnamon & 4 strawberries & 1 tbsp. honey
  • EVENING: Grilled mushrooms & arugula salad – parmesan & 2 whole grain barley nuts
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THURSDAY:

  • BREAKFAST: 1 glass of 1.5% milk & 4 tbsp whole wheat & oat cereal with 1 tbsp. chia seeds, instant coffee
  • INTERMEDIATE: 3 walnuts & 1 pear
  • LUNCH: Chicken burgers, grilled vegetables (pumpkin, eggplant, pepper), sweet potato
  • AFTERNOON: 2 rice wafers & cheese & 1 fl. Kozani yolk drink
  • EVENING: Oatmeal-spinach-arugula-avocado salad

FRIDAY:

  • BREAKFAST: 1 slice of multigrain bread with peanut butter & 1 glass of 1.5% milk, instant coffee
  • DECISION: 1 apple & 3 walnuts
  • LUNCH: Black-eyed beans & mushroom, tomato, cucumber salad
  • AFTERNOON: 1 yogurt with cinnamon & 1 banana
  • EVENING: Omelette with asparagus & mushrooms & cheese & 1 slice of Zea bread

SATURDAY:

  • BREAKFAST: 1 glass of juice & 1 cheese-turkey-avocado toast, instant coffee
  • INTERMEDIATE: 6-8 unsalted almonds & 1 banana
  • LUNCH: 1 portion Roast chicken with baked potatoes & boiled greens, 4-6 olives,
  • AFTERNOON: 50 g. dark chocolate with nuts & 1 fl. Kozani yolk drink
  • EVENING: 1 yogurt with cinnamon, 2 tbsp. whole grains, 1 tbsp raisins

SUNDAY:

  • BREAKFAST: 1 glass of milk & 2 rice wafers with wholemeal tahini & honey & cinnamon, instant coffee
  • INTERMEDIATE: 6-8 unsalted almonds & 1 banana
  • LUNCH: Beef lemonade & quinoa & arugula-spinach-carrot salad
  • AFTERNOON: 1 yogurt & cinnamon & 1 tbsp. flaxseed & 1 kg. honey
  • EVENING: 1 boiled egg & cheese & salad – arugula- spinach- pine nuts- carrot & 1 slice of Zeas bread

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