Nutrition

10 Metabolism-Boosting Tips

Get ripped and add muscle year-round, minus the annoying diet.

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7. EMBRACE FIBER

“Fiber holds considerable water and provides bulk to food residues in the GI tract,” Mike says. “This makes you feel full for longer. Fiber also helps the body increase microflora, the beneficial bacteria that support health, muscle building, and fat loss.”

Action Plan: Consume at least 40 grams of fiber per day, from foods like beans and legumes, nuts and seeds, and vegetables and fruits. Take these in at every meal except after workouts and with your wake-up shake, as dietary fiber slows down protein absorption.

8. GET IN PLENTY OF DIETARY FATS

Many bodybuilders think that they should reduce consumption of fats when they’re dieting because they equate dietary fats with unwanted fat in their midsections. Guess what? One of the best ways to reduce body fat is to consume dietary fats in lieu of carbs. That’s because dietary fats provide more satiety than carbs, which means that each calorie lasts longer. In addition, dietary fats cause far less insulin release than carbs do. Insulin is the hormone that drives blood sugar and tells the body which fuel source to use.

Action Plan: Of primary importance with healthy fats is to emphasize consumption of omega-3s, which are typically very low in the American diet. Good sources include salmon, sardines, flaxseeds, and walnuts. Saturated fats provide the raw materials for hormones such as testosterone. Good sources include lean beef, dairy products, and whole eggs.

 

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