If you know how to properly manage your metabolism, you will lose up to 600 extra calories a day. Follow a few simple tips and you’ll succeed. Check out how to get your metabolism into action.

You can start by changing some of your habits and get out of your daily routine. However, you should be aware that the success of losing weight depends on many other things for example genes, lifestyle, etc..

When you wake up …

You will get your metabolism get up and running, if you have a healthy morning meal. However, if the organism is starved early in the morning, your metabolism slows down, the body begins to use its resources. Later you will be so hungry, you’ll literally empty the fridge. It can be very encouraging that various studies have confirmed that those who do not enjoy the breakfast are more likely to be over weight than those who regularly enjoy their breakfast.

And what should we eat for the breakfast? It should contain large portions of wholemeal carbohydrates, and proteins. Check also for the ballast stuff. You can, for example, eat oat flakes and fruit, with yoghurt. You can add some bran. This is a great meal to speed up the metabolism. The organism will be grateful.

Caffeine for the speed

Caffeine also accelerates the metabolism. A survey that was published by the Psychology & Behavior shoved that those who drink a cup of real coffee, speeded up the metabolism by 16 percent compared to those who have consumed caffeine-free coffee. Caffeine stimulates the central nervous system and accelerates the heart rate and breathing. However, if you’re not a fan of coffee, or because of health reasons should not consume (coffee is not for each), you can replace it, for example, with the black, or green tea. Both speed up the metabolism.

Drink cold water

Scientists from the University of Utah have found out that drinking cold water accelerates the metabolism. The reason probably lies in the fact that the body spends a few extra calories, while the cold water is adjusted to the warmer body temperature. Also, regular consumption of sufficient quantities of water helps in regulating the digestion. Scientists have demonstrated that those who consumed at least ten glasses of water a day had a faster metabolism than those who drink half less of water.

In office …

Protein snack in moderate quantities is helping to strengthen your muscles. More muscle means faster burning of calories and fat even at rest.

Drink a cup of green tea

Green tea contains a component, called ECGC, which accelerates the burning of calories. According to some studies, to two to four cups of green tea daily helps to spend 50 extra calories. On the other hand, experts warn that because of its medicinal properties green tea is necessary to enjoy only in small quantities, not more than once a day.

Drink a calcium drink

A glass of milk or yogurt with less fat will be the right choice. Research University of Copenhagen has shown that the calcium accelerates the metabolism to the extent that it “forces out” the excess fat from the organism. This effect has only natural calcium and not calcium supplements.

Warning!
Be careful not to consume all three meals at the same time. Choose the one that you prefer.

Choose Organic Food

When buying food, try to buy as much organic food as possible. Note and be aware that white flour and sugar are very harmful to your body. Even fruit and vegetables, which are not naturally produced, are not any good for your health.

Enjoy spicy food

Add to your lunch or a little Tabasco or chili and your metabolism will be faster with for about 23 percent. Such spices affect the nervous system and therefore promote digestion. However, beware! Maybe your body does not tolerate hot spices, so be careful. If you have health problems, please consult your doctor first.

Make sure to eat enough iron

Women specially should provide a sufficient intake of iron, because of the blood lose during menstruation. If you have too little iron in the blood, it means that your cells are not supplied, the muscles are not strong enough, and you do not have enough energy. Your metabolism is slowing down. Regular enjoy food, rich in iron (red beets, carrots, apples, onions, garlic, etc.).

When you get home …

Make sure to eat omega-3 fatty acids

Afford fish for dinner. For example, salmon, tuna or sardines. These are the right choice, especially if you have problems with weight. They speed up metabolism and give you a feeling of satiety.

And finally …

Make sure you sleep enough

Researchers from the Stanford University have found that people who have slept only seven hours a day for a longer period of time, are more likely, to gain weight. Sleeping is an important part of the normal functioning of metabolism. So you should afford at least eight hours of rest a day.

nuts

The number of studies that demonstrate the incredible positive effects of unsaturated fatty acids to our health, in recent years is increasing. You have probably already heard of the “Mediterranean diet” – eating, which is based on cereals, vegetables, fruits, fish and vegetable sources of fat, particularly in the olive oil, nuts and seeds, which are rich in monounsaturated fatty acids and antioxidants. Such a diet contains an average of 40% of all calories eaten per day of unsaturated fatty acids. Therefore, do not exclude certain fatty foods, only due to the fact that they contain much fat, but rather to check the fatty acids the food contains. Choose food that has less saturated and as more unsaturated fatty acids. American Society of Health heart disease speaks in big favor of such eating habits.

What lies in the interior

Although the wide variety of nuts are quite similar to some extent in the calorific value by the ratio of carbohydrates, protein and fat, however, they can differ each other and some have even certain peculiarities that are of the stand.

I guess I did not need to write to the fat that which occurs in the nuts to a large extent. On average, contain from 50 up to 75 percent (mainly for mono-and polyunsaturates). At least they contain pistachios, Indian nuts, peanuts and almonds (50%), followed by hazelnuts, and pine nuts, the absolute record of the macadamia nuts with a 76 g/100 g.

Moreover, we can classify the nuts in groups according to how their content omega 9 ( monounsaturated fatty acids) and omega 6 (polyunsaturates) fatty acids. In this group, which contains a maximum of monounsaturated acids (which are almost entirely represented in olive oil), are in first place again, Macadamia nut, followed by hazelnuts and Indian nuts. Brazil nuts and pine have mononenasičene and polyunsaturates distributed in the ratio of approximately 1:1, peanuts and pistachios in a ratio of 2:1 in favor of monounsaturated.

Unique exception is the well known walnut that is the only nut containing alpha linoleic acid (LNA), which belongs to the family of omega 3 fatty acids. While the other nuts contain only trace (less than 1%), the walnut contains 6.8%. At the same time, it also provides a maximum of linoleic fatty acid (LA). Alpha linolenic linoeic and fatty acid are essential fatty acids – because the the human body is not capable of producing and are therefore essential in food intake. LNA and LA are taking part in the production of physical energy and hemoglobin, also cooperate in the transfer of oxygen, are an important structural component of cell membranes and promote the metabolism and regeneration after physical activity. Among other things, improving the quality of hair, nails and skin, helps to lower blood pressure and blood cholesterol, reduces the possibility of stroke and heart attack, … It is good to relly to the study ( “Lyon Heart Study”), showing that essential fatty acids LA and LNA decrease the formation of blood clots, greatly reduces the risk of heart attack and blocked arteries. The study showed that the addition of 2 g daily LNA reduced mortality rate of 70%.

In addition to unsaturated fatty acids nuts contain a small amount of saturated, ranging from 4 to 16%. At least it is in the hazelnuts and almonds, more than in Brazil nuts.

On average, nuts contain about 15-20% carbohydrate, of which the majority of more than half the fiber, the remainder being various sugars. They mostly contain little starch, with the exception of the Indian nut, in which most carbohydrate is starch.

Nuts are also an important source of vitamins and minerals. There is much vitamin E and B, and also a lot of potassium, phosphorus, magnesium, iron, selenium (a large majority of Brazilian walnut) and calcium (even the gorgeous tone source).

So?

Make your diet even more various and interesting with a handful of nuts.