How to Increase Your Metabolism Through Diet | The Paleo Diet®
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4 Paleo Cornerstones to Increase Your Metabolism

By Casey Thaler, B.A., NASM-CPT, FNS
June 3, 2015
Anne Nygard/ Unsplash.com
Anne Nygard/ Unsplash.com

Many individuals who are desperate to lose weight do not realize that they can – and should – eat lots of calories.1,2,3 Crash diets do not work when it comes to long term fat loss.4,5 In fact, they usually have the opposite effect – weight and fat gain.6,7,8 There are, however, some very easy tricks to incorporate into your routine to help ramp up your metabolism.

Follow these simple, easy steps to hone in on the last 10% to push you over the edge and help you lose those few extra stubborn pounds!

Why The Paleo Diet is the Best Low-Carb, Weight-Loss Diet
By Dr. Marc Bubbs

1. Keep calories in check

Make sure you are eating plenty of calories. Skip the starvation diets and/or “cleanses” please. Secondly, make sure that you are including “good” calories, and leaving out “bad” ones. This means making your diet as nutrient dense as possible.

Avoid sugar at all costs. Sugar is your enemy when it comes to fat loss.18 1-2 servings of fruit are all you usually need, and it’s vital (if you want to lose fat) to keep your carbohydrate intake to starchier sources, like sweet potatoes.

Leaving out the “bad” calories can be tricky, but you simply choose between avoiding ice cream and achieving their weight loss goal, or downing a pint and keeping those extra pounds. Ultimately, the choice is yours.

2. Eat quality over quantity

Of these quality calories, protein is probably the most important.9,10 Most of us do not eat enough protein, and the more protein we eat, the more satiated we will be and the more muscle we can build – both important cornerstones of true weight loss.11, 12 Thermogenesis requires adequate protein – as does muscle growth.13 Without protein, you will never become leaner and meaner.

3. Fatten up

The next step (which is so commonly overlooked) is indulging in lots of healthy fats.14 This means extra virgin olive oil, coconut oil, avocados and other Paleo Diet staples.

4. Sleep it off

One of the biggest secrets to fat loss, is so simple, and yet so overlooked. As I’ve previously written, getting enough sleep is absolutely vital to fat loss.15 In fact, sleep deprivation will cause fat gain!16 Getting an appropriate amount of sleep may be the most unrecognized and underreported secret to fat loss - and yet so many of us struggle to achieve it.17 Why is this? Examine your lifestyle and see what you can strip away (another secret to fat loss – eliminate activities and stressors - don’t add them!)

The bottom line

Remember: weight loss does not happen overnight – it really does take patience. I have had many clients who have given up after a week of not achieving their goal, which is truly heartbreaking. I know that if they were to simply hold on for another few weeks, they would see very good results, and stick with it.

A Paleo Diet and Lifestyle will provide you with all the tools you need to maximize your metabolism and lose weight.19,20 If you have very complex metabolic or health issues to deal with, you may need to see a doctor or practitioner, but this isn’t always necessary.

Go home, get rid of all the processed and man-made foods from your house, keep exercising and sleeping, and reap the rewards of a Paleo-driven, fuel-efficient metabolism!

I Tried The Paleo Diet for Seven Days. Here’s What Happened.
By Emily Rumsey

References

[1] Purnell JQ. Obesity: Calories or content: what is the best weight-loss diet?. Nat Rev Endocrinol. 2009;5(8):419-20.

[2] Finer N. Low-calorie diets and sustained weight loss. Obes Res. 2001;9 Suppl 4:290S-294S.

[3] Kowalski LM, Bujko J. [Evaluation of biological and clinical potential of paleolithic diet]. Rocz Panstw Zakl Hig. 2012;63(1):9-15.

[4] Kline GA, Pedersen SD. Errors in patient perception of caloric deficit required for weight loss--observations from the Diet Plate Trial. Diabetes Obes Metab. 2010;12(5):455-7.

[5] Kelley DE, Wing R, Buonocore C, Sturis J, Polonsky K, Fitzsimmons M. Relative effects of calorie restriction and weight loss in noninsulin-dependent diabetes mellitus. J Clin Endocrinol Metab. 1993;77(5):1287-93.

[6] Shah M, Miller DS, Geissler CA. Lower metabolic rates of post-obese versus lean women: Thermogenesis, basal metabolic rate and genetics. Eur J Clin Nutr. 1988 Sep;42(9):741-52.

[7] Bray GA: Effect of caloric restriction on energy expenditure in obese patients. Lancet 1969; 2:397-398

[8] Keys, Ancel. The Biology of Human Starvation: Volume I. Minneapolis: University of Minnesota Press, 1950. Print.

[9] Westerterp-plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-12.

[10] Brehm BJ, D'alessio DA. Benefits of high-protein weight loss diets: enough evidence for practice?. Curr Opin Endocrinol Diabetes Obes. 2008;15(5):416-21.

[11] Westerterp-plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41.

[12] Clifton PM, Keogh JB, Noakes M. Long-term effects of a high-protein weight-loss diet. Am J Clin Nutr. 2008;87(1):23-9.

[13] Acheson KJ, Blondel-lubrano A, Oguey-araymon S, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011;93(3):525-34.

[14] Brehm BJ, Seeley RJ, Daniels SR, D'alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003;88(4):1617-23.

[15] Available at: //thepaleodiet.com/sleep-loss-making-fat/. Accessed May 30, 2015.

[16] Spivey A. Lose sleep, gain weight: another piece of the obesity puzzle. Environ Health Perspect. 2010;118(1):A28-33.

[17] Durmer JS, Dinges DF. Neurocognitive consequences of sleep deprivation. Semin Neurol. 2005;25(1):117-29.

[18] Kuo LE, Czarnecka M, Kitlinska JB, Tilan JU, Kvetnanský R, Zukowska Z. Chronic stress, combined with a high-fat/high-sugar diet, shifts sympathetic signaling toward neuropeptide Y and leads to obesity and the metabolic syndrome. Ann N Y Acad Sci. 2008;1148:232-7.

[19] Boers I, Muskiet FA, Berkelaar E, et al. Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: a randomized controlled pilot-study. Lipids Health Dis. 2014;13:160.

[20] Masharani U, Sherchan P, Schloetter M, et al. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015;

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