Increasing Thermogenesis

in Articles

Everybody would love to be able to just increase the amount of calories their body uses without having to do change their habits. Unfortunately this is not going to happen. You need to do a few things to help your body out. Here are a few tips in increasing your thermogenesis.

Getting Enough Protein

Your body uses three times the amount of calories to break down and digest protein compared to carbohydrates and fats. This will help you to be able to eat your fill but still burn more calories than if you were eating bread.

Eat Five to Six Meals

How many times have you heard that five to six smaller meals help build muscle? Turns out, smaller meals also increase the metabolic rate by increasing thermogenesis. Every time you feed the body, a small increase in the metabolic rate occurs. Therefore, eating 2,800 calories a day split over six smaller meals stimulates the metabolic rate six different times.

On the other hand, the individual eating the same number of calories each day spread over four meals will experience an increase in metabolic rate only four times. Over time, say a 6- to 12-week period, the person eating six times a day will experience a greater loss in body fat than the one eating four times a day because of the added increase in metabolic rate.

Eat Less at Night

If you are trying to lose fat, you can benefit by curtailing your carbohydrate intake in the final meal of the day. The reason is that as you continue to eat carbohydrates during your first five meals of the day, the body’s reserve tanks for carbohydrates (called glycogen), begin to fill up. The closer they come to being full, the smaller the thermogenic effect. So, for your final meal of the day you should cut down on your carbs and eat a little bit more Protein. Have your Protein with very low calorie vegetables, such as lettuce, broccoli, asparagus, cubers and peppers.

Switch Between Carbs

We know the thermic effect of carbohydrates begins to fall as the muscles become full of glycogen. One way to increase thermogenesis is to reduce your carb intake for three consecutive days, followed by a single day where you return to a more normal intake of carbs. For example, a dieter might be eating 250 grams of carbohydrates a day or 50 grams split over each of the first five meals. He or she can decrease the amount of carbohydrates in the muscles by cutting the carbs by 50-70 grams a day. Instead of eating 250 grams, he or she could eat 180 to 200 grams.

Thermogenic Supplements

Using thermogenic weight loss pills can help you burn a few more extra calories a day. Depending on the formula will depend on how many calories you burn. Try and find a weight loss pill that contains Green Tea.

Not only does this create a small caloric deficit leading to the burning of body fat, but it also begins to deplete the muscles of glycogen. The benefit is that when muscles are low in glycogen and carbohydrates are then re-introduced into the diet, the body responds with a significant increase in thermogenesis. When you return to a higher carb intake, a greater portion of calories are burned off as metabolic heat, leaving fewer to be stored as body fat.