Vitamins And Snacks That Can Help Boost Your Metabolism
Your metabolism – the rate at which you burn calories – requires certain chemicals for it to function at a high rate. Let’s look at 4 of the more important ones:
This group of vitamins is responsible for helping break down carbohydrates, fats and protein into energy the body can use. In particular B-1 breaks down carbohydrates and fats; B-5 works on fatty acids; B-6 takes care of breaking down protein; B-12 also helps break down carbohydrates and protein along with producing red blood cells; B-2 helps move energy to the cells where it can be used by muscles and organs.
2) Coenzyme Q10
CoQ10 as it is commonly called, increases the production of energy within a cell’s mitochondria. Specifically CoQ10 increases the amount of oxygen available to cells. This boost in energy translates to more endurance as it not only enhances the strength of muscles while exercising, but also increases their efficiency or the level at which they work.
Creatine is found in animal products and is used by muscles to store energy. However if you are a vegetarian or don’t eat enough animal products, you can suffer from too low a level. Studies have shown that creatine in the proper amount can improve muscle strength by 15 percent.
This increase in strength can also translate into weight loss as proven by an article in the “Journal of Strength and Conditioning Research”. They found that weight-training with creatine supplementation resulted in more weight loss that without the supplementation.
Not a real fancy name as in the other three, but it is just as important. Iron carries oxygen to your muscles so they can burn fat. Think of how a fire burns. Without oxygen it smolders, but doesn’t burn. Add oxygen and it instantly flares up and burns hot.
Your body is the same way. If deficit in iron, you’ll feel sluggish. Your aerobic capacity and physical endurance will be greatly reduced. So how do you get enough iron naturally? By eating shellfish, lean meats, beans and spinach. Vegetarians can get their iron supply from tofu.
It is easy to see how they all work together:
1. The B-complex breaks down food.
2. CoQ10 helps the mitochondria in cells convert it into energy.
3. Cretaine helps the cells store energy.
4. Iron provides the oxygen cells need in order to produce energy.
Deficient in one and the production of energy at the cellular level suffers. Have all at the minimum requirement levels and your metabolism will function well resulting in maximum calories burned.
5 Snacks That Fuel Your Body (Rather Than Leave You Sleepy!)
Snacking is a vital part of any balanced diet, and an important method of keeping your body going during the day. However, just like with main meals, eating the wrong kind of snack foods can seriously impact on your energy levels and productivity. When people look to change their diet, they often focus on their main meals. As a result, the lowly snack is rarely given due consideration and old habits can remain. There are so many delicious, healthy snacks that won’t hurt your waistline out there, and they don’t involve lengthy preparation or bland ingredients! Here are 5 tasty snacks that will fuel your body throughout the day.
1. Hummus. Made from blended chickpeas, olive oil, lemon juice, salt and garlic, hummus has taken the world by storm in recent years. It is rich in protein, and fights hunger effectively. Unlike other snacks, hummus leaves you feeling full while having a low calorie count. Also a source of iron, hummus is energy boosting. Try it as a dip with vegetables like carrots and celery, or as a spread on whole wheat crackers or whole wheat pita bread. For the more adventurous, you can also experiment with various hummus flavors.
2. Greek Yoghurt. Greek yoghurt offers a big punch of protein, making it an excellent hunger busting snack. There are two types of Greek yoghurt, full fat and fat free. Whichever one you choose really depends on how strictly controlled your diet is. Both are an excellent source of protein, but full fat Greek yoghurt is made from full fat milk, while the fat free alternative uses skimmed milk. For those strictly controlling their calories and fat intake, the fat free option sacrifices some creaminess for a reduced fat content.
3. Blueberries. Blueberries are fast becoming the superfood of choice for health conscious dieters everywhere. Low in calories and high in antioxidants, blueberries are also packed full of nutrients like fiber and vitamin C. For those who aren’t a fan of the taste, raspberries and strawberries are sweeter yet reasonably healthy energy boosting alternatives.
4. Hard Boiled Eggs. Most commonly taken as part of a packed salad, hard boiled eggs are full of protein, and are superb at relieving hunger cravings instantly. Preparing a lunch box salad to snack on in work is one of the easiest things to do, and it makes for a delicious snack to fight the mid-afternoon lull. Just make sure to go easy on the dressing!
5. Soy Crisps. If the cravings are uncontrollable and you just have to have something that doesn’t feel like healthy food, why not try soy crisps? Made with soy flour rather than potatoes, soy crisps don’t contain any dangerous trans fats that affect your cholesterol. Soy crisps have a number of good nutrients, including a good chunk of protein, so they will give you an energy boost and indulge your cravings at the same time.