Increase Your Metabolism by Eating More Thermic Foods
You may have heard of something referred to as the “thermic effect” of eating mentioned in the gym, in fitness mags, or on various websites. But now I want to explain exactly what that means and what you can do to take advantage of it. If you have ever said, “I’m stuck with a slow metabolism,” you need to pay close attention. Believe it or not, there are many ways you can make your metabolism slower or faster. In other words, you are the creator of your present metabolism and can change it for better or for worse.
To lose weight, you need to have what is called a negative energy balance. That means that your calorie intake is less than your expenditure. That is true but there is more to the fat-loss puzzle than that.
Three factors that will have an impact on your energy expenditure are:
- Your RMR (resting metabolic rate). This is the amount of calories you burn just to stay alive.
- Calorie cost of activity. This is the amount of calories you burn throughout the day performing various activities (walking, training in martial arts, playing a game, etc.).
- Thermic effect of food. This is the focus of this article and accounts for the amount of calories you burn while eating.
Is a calorie just a calorie? Your metabolism doesn’t think so…
Just like any other activity you perform, you burn calories while eating. Your body has to digest, absorb, and assimilate whatever it is that you’re putting in your mouth. All foods are not equal and “you are what you eat” may be true after all. Fats are relatively easy for the body to handle so there are few calories burned in the fat consumption process. Refined sugars have been processed by machines so there isn’t a lot of work left for the body to do with them.
On the other hand, complex carbohydrates and especially lean protein have a high thermic effect. Protein has a 20-25% metabolic boost compared to only 5% for fat. That adds up to a lot of calories over time (days, weeks, months, years, decades). Your best bet would be to eat five or six small balanced meals per day containing some lean protein, some complex carbs, and some fibrous veggies.
What is the Significance of the “Thermic Effect” for Martial Artists? Martial artists know that a leaner physique will not only help them to look better but also perform their best in their chosen art. Training hard is certainly a crucial element to a martial artist’s fitness level – But if effective nutrition is neglected chances are slim that you’ll reach your full combat potential.
Action Steps
Here are 3 things you can do immediately to elevate your health and performance:
- Eat a lean protein with each meal. Some examples of lean proteins are egg whites, chicken breast, and tuna fish.
- Trade in the simple sugars for complex carbs. Avoid things like white bread and cookies. Instead increase your consumption of whole grains and fruit.
- Eat frequently. Eating small frequent meals rather than fewer larger ones will keep your metabolism going strong and help prevent you from overeating during any one meal.
