Dieting can have long-term affects on your metabolism.
Here are five tips to a save your metabolism from crashing when in a caloric deficit to loose body fat.
#1 Eat Large Meals Less Frequently
It may go against the longstanding recommendation, but due to the fact that meal size, not macro composition is the main determinant of the post-meal increase in thermogenic effect. the old notion that 6+ small meals per day will Rev-up your metabolism has be debunked! 2-3 larger meals per day , will better help you stay satiated and less liking to over consume with snacking.
#2 Use 4mg/kg Caffeine Per Day
You will certainly have expected to see caffeine on the list of agents that help. Unfortunately, caffeine is significantly more effective for lean vs. overweight individuals. In a study from the Institute of Physiology at the University of Lausanne, David Bracco and colleagues were able to show that the thermogenic effect of caffeine coffee (4mg/kg body weight) was 35.6% more pronounced in the lean vs. obese female subjects (Bracco. 1995) - similar results have been reported by Belza et al. (2007), Hollands et al. (1981) increases of 15% in the two hours after the ingestion of caffeinated vs. decaffeinated coffee. Stick to 600mg/day and take it in three to four doses of 200mg or 150mg respectively; and, if possible, get some of it from coffee, for the added benefits of chlorogenic acid & co (McCarty. 2005). In fact, a recent study from the Technische Universität Kaiserslautern shows that coffee consumption 250ml 3x per day (vs. decaffeinated coffee as placebo) will even induce body fat loss(es) in the absence of deliberate restrictions of food intake in 84 healthy subjects... and on top of it, the coffee consumption protected the study participants DNA (Bakuradze. 2014).
#3 Use Intermittent Fasting or Time Restricted Eating
To help create your caloric deficit and help you become more disciplined with your daily eating habits use Intermittent fasting or time restricted eating. I use a 16-8 Protocol , where I fast from 7pm to 11am the following day, then consume my 2 large meals and 1-2 snacks between 11am and 7pm each day.
#4 Drink Plenty of Water to Stay Hydrated
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.
#5 Eat Enough Protein
make sure you get enough protein in a variety of different forms to ensure a wider array of amino acids, which are the building blocks of muscle. I good rule of thumb is 1g of protein per pound of body weight each day. example: im 175lbs , so I make sure to get minimum of 180g of protein per day. heavy training days I take in extra in the form of whey Isolate shakes. ( 200g per day on heavy volume training days)
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