Wednesday, July 17, 2013

18 Foods that Boost Your Metabolism

How much protein do you need? New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.

Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss--and protect your metabolism--while you lose weight.

Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch," says Dr. Apovian. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 g of protein daily."

STEP 2 Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

STEP 3 Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)

Now that you know how much you need, check out these metabolism-boosting protein-packed foods!

Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.

Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options-they generally contain more protein than fattier alternatives.

Protein content:
15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.

Protein content:
4 g per 1 cup (chopped)
This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.

Protein content:
7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.

Greek-style yogurt
Protein content:
18 g per 6 oz
This thick and creamy treat packs nearly twice as much protein as other dairy sources; it's great with fruit.

Tree Nuts
Protein content:
4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.

Protein content:
8.5 g per 1/2 cup (shelled)
A single serving packs nearly every trace mineral your body needs, including iron, magnesium, and zinc.

Whey protein
Protein content:
24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products? Try soy protein powder.

Protein content:
5 g per 1 cup (cooked)
 Of all the leafy greens, spinach boasts the highest protein content. Try it sautéed with a bit of garlic.

Protein content:
12 g per 3 oz
Made from soybeans, this low-cal, versatile protein will take on any flavor, from Asian to barbecue.

Fish and shellfish
Protein content:
28 g per 4 oz
Whether it's salmon, halibut, or tuna, seafood is a great catch. Aim for 3 to 5 servings a week.

Protein content:
5-9 g per 1 cup (cooked)
These hearty, grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.

Protein content:
12 g per 2 eggs; 14 g per 4 egg whites
However you prepare them, eggs and egg whites are smart fuel for muscles.

Poultry and pork
Protein content:
28 g per 4 oz
Family favorites like skinless chicken and pork make it easy to score plenty of protein at each meal.

Hemp seeds
Protein content:
10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.

Cottage cheese
Protein content:
14 g per 1/2 cup
Eating a scoop doesn't mean you're on a diet--it means you're muscle savvy. Try adding it to smoothies.

Protein content:
28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative.


  1. your weight and height ratio does not take into consideration "age", that is very relevant!

    1. ^very smart comment! Totally true.

  2. Also whether you are small, medium or large boned. For the smallest frame sizes and 65 inches tall, 125 pounds is too heavy.

  3. Most important points dealing with the "ideal" weight of an individual are these criteria NOT how much you exercise on a daily basis or weight-to-body fat ratio. 1. Genetics (think of both metabolism, physical category such as mesomorph, endomorph etc. and set-point in which the body re-adjusts its weigh according to its needs, and the amount of "brown fat" an individual possesses. Brown fat has now been proven to be an important factor in the burning of calories and those people who possess the highest amount of brown fat are those people who are on the thinner or skinny side. 2. Age (as a person ages their metabolism slows down and the body's "set-point with regards to body weight kicks in. 3. Metabolism of the individual (is a proven fact that this too is a product of genetics. Individuals who have the best chances of weigh loss are those who are on the thinner side to begin with and those who are on the muscular side (think athletes!) 3.Food Choices and the number of meals a person has per day! Long term scientific and health studies are now proving that overweight people are NOT necessarily candidates for heart problems but oftentimes are better off than those who are "deemed" to have the ideal weight!

    There are too many factors that determine the weight and health of an individual. Those charts that describe the "ideal weigh" of an individual are meaningless and downright harmful. Think of the author who wrote about the Joy of Running, I believe his last name was Fox. He was a marathoner. He also had a familiar history of heart disease in his family and died at 50 or 55 years of age! Think genetics!! Go and visit a cardiac waiting room in any hospital and you will see that the majority of those waiting to see a cardiologist are NOT obese or overweight but rather the "ideal weight" according to today's established weight charts!!

  4. Latest Research Fred Hutchinson Cancer Research Center has confirmed the link between high blood concentrations of omega-3 fatty acids and an increased risk of prostate cancer - Now what that your sating about healthy omega-3