Before you spend a penny on metabolic boosters...
"The Eye-Opening Truth about Boosting Your Metabolism and Weight Loss"
Myth #1 - There Are Special Foods & Drinks That
A Free report by Vit Kashchuk, author of 'Intermittent Diet' & expert on short-term fasting as it relates to losing weight and getting rid of unwanted fat for good...
"Lose weight by boosting your metabolism!" You heard a lot about this. From manmade supplements to natural foods, and from exercise routines to meditational practices - it seems that everyone has the perfect recipe that can help you increase your metabolism. After all, isn't that why we're supposed to eat protein or small meals every 2 to 3 hours and never eat less than 2,000 Calories in a day.
This idea has never made any sense to me, yet the diet industry keeps on trying to convince you that in order to lose weight you MUST speed up your metabolism – usually by manipulating your food choices.
But can a certain diet or nutrition actually manage your metabolic rate? And, more importantly, can you increase it by rates that will burn a great volume of calories every day? Well, let’s investigate…
“Boost” Your Metabolism by 115%
You’ve probably read some sort of marketing about foods that can ‘boost’ your metabolism and crash diets that can ‘slow down’ your metabolism.
However, before you buy into claims that ”secret fat-burning foods” can increase your metabolism by astounding rates – sometimes as much as by 115 percent – stop and think about what that really means.
An elevated metabolic rate has very specific symptoms.
When you exercise, your metabolic rate is elevated, and your body shows all the classic symptoms – fatigue, perspiration, an elevated heart rate, heavy breathing, and thirst.
Bodybuilders and fitness models often use a drug called Clenbuterol to increase their metabolism. Clenbuterol causes fatigue, perspiration, an elevated heart rate, heavy breathing, thirst – and even heart palpitations.
Hyperthyroidism, a medical condition, also causes an elevated metabolic rate. Symptoms of hyperthyroidism include fatigue, weakness, irritability, perspiration, and an increased heart rate.
Most of us have not taken Clenbuterol, and most of us don’t suffer from hyperthyroidism, but most of us have increased our metabolic rate through exercise.
Try this: Go to the gym and walk for 10 to 20 minutes on a treadmill at a speed of 5 miles per hour.
How will you feel when you are finished?
If you were to increase your metabolic rate by a large percentage, you would feel like you’d been walking on a treadmill all day.
Will so-called metabolism-boosting recipes such as taking a teaspoon of cinnamon or drinking a cup of green tea make you feel like you’ve been exercising all day?
If your metabolism is truly elevated, you’ll be sweaty, tired and thirsty. And if you feel that way all the time, you could have some serious health problems.
Short metabolism boosts are good for you, but 50 to 100 percent boosts are neither realistic nor safe.
Cinnamon and green tea have their advantages, but they won’t help you lose weight by boosting your metabolism.
Stimulant supplements marketed as metabolic boosters can only increase the amount of daily calories you burn by 75-125 calories per day…this is about the same as having one extra cup of coffee with cream and sugar.
The marketing focused on metabolism is very powerful because most people make the mistake of assuming they can ‘feel’ their metabolic rate.
It’s easy to assume being ‘tired’ or lethargic means you have a slower metabolism. But this isn’t true. What it means is that you didn’t get enough sleep!
Myth #2 - Eating 5 to 6 Small Meals Per Day is
The Key to Kick-Start Your Metabolism
It always has been a problem with the idea of eating six small meals per day to lose weight.
First of all, it’s difficult enough to eat three meals per day, especially if you’re preparing them with fresh ingredients and with as few processed foods as possible. Can you imagine doing that much work six times a day?
The second concern is the hormonal effect this style of eating has on your body.
While eating several small meals does slightly reduce insulin spikes, it an almost constant instead provides flow of insulin with lower peaks. You end up having your total insulin increased throughout the day rather than having a couple of high peaks.
Now, if you talk to any nutritionist, you will find out that one of the most important parts of your metabolism is the opposing effects of growth hormone and insulin when it comes to burning fat.
When you eat, your body secretes insulin, and nutrients are directed toward fat. When you are fasting, the growth hormone is secreted, and it directs nutrients toward your muscles.
Insulin plus excess calories equals fat storage. That is a simple rule of metabolism.
If you’re trying to lose weight, keeping your insulin level elevated over the course of the day doesn’t seem like a good idea.
Moreover, if you eat six meals a day, you have to constantly monitor the calories you eat, because even the smallest mistake at any of your six meals will cause you to store fat.
Look at it this way: Overeating by as few as 85 calories at each of your six meals would lead to an extra 500 calories each day!
Increased Meal Frequency Is Extremely Difficult
To Maintain…Especially For Women!
The six small meals per day diet began with bodybuilders. And most people who read about bodybuilding are men. So when magazine writers are writing new stories for their nutrition readers, they’re doing it for men who follow bodybuilding and whose muscle mass and bodies are larger than average.
That’s when we started hearing about eating six meals per day. When it was originally promoted as a way to lose weight, it was done in bodybuilding magazines – directed toward bodybuilders.
The idea made sense to them.
When a 260-pound bodybuilder is trying to lose weight, he might start by lowering his calorie intake to around 2,400 – which is much more than an average person would ever need in a day. At six meals per day, this man would be eating about 400 calories at each meal. Based on this math, this man could actually lose weight by eating a six-inch steak and cheese sub for every meal! That sounds like a great diet!
But a 5’4” woman who weighs 130 pounds isn’t so lucky. If this woman wants to lose weight, her calorie intake is going to have to be much lower than the bodybuilder’s 2,400 calories per day. If her goal was to eat 1,300 calories, at six meals per day, she would only be able to consume 220 calories at each meal. That’s the equivalent of a medium sized banana and a half cup of yogurt.
But if her banana is a little larger than medium sized, she will go over her meal allowance, and she would need to eat even less at her next meal. The six small meals per day plan requires you to be impossibly strict with your eating.
Why do this to yourself if there is no proven weight loss advantage to eating multiple small meals per day?
The six small meals per day approach was designed for a very unique group of people – bodybuilders. But for some reason, it is promoted to the rest of us as a feasible weight loss plan.
Also, if the plan is to be done properly, you have to give in to obsessive-compulsive eating. You are forced to worry about how much you consumed at every meal and what the nutrient breakdown was for everything you ate.
You also have to begin thinking about your next meal as soon as you finish the previous one. These are not good habits for living with food. It only makes life difficult for most people.
It’s very difficult to eat only 200-300 calories per meal. It’s also difficult to spend six hours per day preparing meals, so most people end up resorting to the use of supplements or protein bars to get all their meals in without going over on their calorie amounts. And that is probably why this style of eating was designed.
Myth #3 - Adding a Single Pound of Muscle Will Help
You Burn an Extra 50 Calories Per Day
Attention men: how many times did you hear that weight training is super important, because it will allow you to build muscle…and building muscle will dramatically increase your metabolism.
The thing is, while this advice is based on truth, it’s highly exaggerated by the fitness media.
Depending on where you get your diet and fitness information from, you may come across the suggestion that 1 pound of muscle burns as much as 25, or 50, or even 100 additional calories per day.
If this is true, then building 5lbs of muscle would lead, for example, to as much as 500 extra calories being burned by your body per day, and this would indeed be a huge increase to your metabolism that would have a significant positive effect on your ability to burn fat.
Unfortunately, muscle doesn’t burn anywhere near that amount of calories.
Instead, based on scientific researches, the actual numbers are more like this…
One pound of muscle burns approximately 6 calories per day at rest.
The reason why muscle burn so few calories is because it is not the most metabolically active tissue in your body.
In fact, the biggest consumers of calories you have in your body are your internal organs... specifically the combination of your heart, liver, kidneys, and brain.
These tissues burn almost 70% calories of your resting metabolic rate. The other 30% comes from your bones, muscle, and fat.
Let’s look at the amount of energy each tissue contributes to your daily metabolic rate per pound of each tissue.
(data from Bosy-Westphal et al 2009.)
As you can see, muscle is actually much closer to fat when it’s at rest - it really doesn’t burn many calories when you’re not working out.
Metabolic boosters are not the answer to weight loss just because they are not able to significantly change the amount of calories you can eat to lose weight. That’s why marketers always add a small text on the label of their fat burning pills: "Diet and exercise regime required".
My advice: If you want to get rid of body fat you simply need to find the easiest way of reducing your food intake while still allowing you to enjoy the foods you eat. Also, follow a proper workout program that will help you maintain or build lean muscle mass while dieting. This the most successful approach to getting the results you want.
I believe that intermittent fasting is the easiest means to create a calorie deficit, which is essential to successful, long term weight loss. If you're curious to learn all scientific facts behind intermittent fasting and how you can practice it specifically for fat loss goals, then keep reading.
Here’s the REAL TRUTH about Weight Loss and Getting Rid of Unwanted Fat for Good...