Friday, July 19, 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.

STEP 1
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!

PLUS: For ultimate results, pair these foods with the Workout That Revs Your Metabolism.

Avocado
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.

Tempeh
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.

Asparagus
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.

RELATED: Check out these 25 Best Diet Tips of All Time for painless ideas that really work.

Legumes
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.

Edamame
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.(Read More...)

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