Nutritional Recommendation to Fix Your Metabolism (Part 1)
There have been some questions on how to fix your metabolism. Here are a few pointers that you can use to jump start your metabolism, improve hormone function and cut cravings. Before we get started, below are some important everyday reminders that are simple and effective. This will be Part 1 of 3 in a series of fixing your metabolism.
- Drink 1/2 your body weight in ounces each day. Example, if you weigh 140 lbs, drink AT LEAST 70 ounces of water
- Consume lean protein with every meal and snack
- GET GREEN, leafy vegetables with every meal
- Take in your carbohydrates in the 1-2 hour window post workout
- Delay your breakfast 2-3 hours to elicit a higher growth hormone, lower cortisol response which will help with fat loss and hormone regulation
- Take in healthy fats with every meal.
FIX YOUR METABOLISM
Take your temperature in the morning with a digital thermometer for 4 days straight. (VERY IMPORTANT) If you are around 98.6 you’re doing fine, if you’re in the 97’s your metabolism has been dropped between 10-20%. If you’re below 97, that means your metabolism is pretty messed up and may be reduced anywhere from 30-35%.
METABOLISM= Body’s ability to burn calories at rest, not during workouts
You need to increase your calories by 250 each day to increase and rev up your metabolism. That may seem like an odd thing to do if you’re trying to lose fat and you may be freaking out about calories. That’s why you’re in a position you are in now. Calories are not your enemy when it comes to your metabolism. Think of your body as a car and the food is fuel. You need a certain amount to run efficiently and effectively. If not then you’ll be stalled out on the side of the road.
MACRO-NUTRIENTS (What your body needs)
These are the three basic macro nutrients that your body needs to survive and function efficiently. Here is a very quick overview of why there are important. There’s a lot more science to all of these, but this is really all you need to know to make your nutrition plan work.
CARBOHYDRATES – your body’s main source of energy PROTEIN – the building blocks of your muscles FATS – help regulate hormone and brain function
PROTEIN = 1 gram of protein per pound of LEAN BODY MASS
CARBOHYDRATES = if you are between 11-15% body fat you’ll want (.7-.8 grams) per pound lean body mass and 1 gram per pound on training days. IF YOU ARE ABOVE 15% BODY FAT (WHICH WOULD BE THE MAJORITY OF PEOPLE) YOUR CARBS SHOULD COME FROM FRUIT, VEGGIES, SWEET POTATOES AND YAMS, BROWN RICE, OATS AND QUINOA.
FATS = despite the common thought that fat makes you fat, this is only partially true. Fat is used as an energy source just like carbohydrates but if too much fat is consumed in combination with other macronutrients (see above) it can lead to increased body fat. Basically you want to stay away from a lot of fat consumed wit carbohydrates because the body will first use carbs as fuel and then whatever is left over will be stored. It is essential to choose the right kinds of fats for supporting immune function, decreasing the risk of heart disease and some types of cancer and supporting healthy hormone levels.
Most Americans get too much saturated fat in their diet from processed and fast foods. To optimize fat loss and overall performance focus on fat from sources like raw unsalted nuts, avocado, greek yogurt, not butters, oils (coconut, canola, olive). One reason for failed fat loss is that your hormones are out of wack. Hormones control many functions in your body and if things are not working correctly, you won’t see results!
PART 2 OF THE NUTRITION CONVERSATION WILL DEAL COMMON ISSUES THAT YOU MAY HAVE AND THE STEPS TO FIX THEM. IF YOU HAVE ANY QUESTIONS PLEASE EMAIL ME AT:
Mikhael Ricks, Owner of MRSPFitness