Scientific Dieting for Boosting Your Metabolism continued

Drink Caffeine Cautiously

How caffeine affects your weight loss can vary. Some people can continue to drink a couple of cups of coffee or a caffeinated beverage every day and have great success on a low-dieting weight-loss program. Others may find that it slows down progress.

Caffeine all by itself, even without cream and sugar, can stimulate the production of insulin because it can indirectly raise blood glucose levels by stimulating the release of glycogen stores. And, as stated previously, this can increase fat storage and thwart fat burning.

The only way to determine how caffeine works for you is to stop drinking it for a week or so and notice if your weight loss increases. If you hit a weight-loss plateau, try eliminating caffeine. That might be enough to move you off the plateau.

Caffeine is in coffee and black and green teas, as well as in many soft drinks, both naturally and artificially sweetened.

Fewer Sweet Sips

Sipping on sweet-tasting beverages frequently can forestall weight loss. These include both naturally and artificially sweetened drinks. Additionally, avoiding artificially sweetened drinks such as “diet” sodas will help break the habit of longing for a sweet taste in your mouth.

One theory suggests that when your body tastes something sweet, it makes the assumption that food is on the way. For some biological reason not yet fully understood, your body thinks it’s time to store fat. So enjoy your sweet-tasting beverages with a meal or all by themselves, but avoid sipping on them frequently all day long. Instead, sip on water. It’s an all-time winner.

Calcium Intake

In studies, calcium has been shown to assist with weight loss, so make sure you eat plenty of foods that contain this bone-building nutrient. Calcium is found in lowcarb foods including salmon with bones, sardines, seafood, and broccoli, asparagus, almonds, cabbage, and dark-green, leafy vegetables. Other foods that provide calcium include milk, yogurt, and cheese. The good news is that you’ll be eating plenty of calcium-rich vegetables and lower-fat dairy products on your low-dieting weight- loss program.

Taking a calcium supplement may also be helpful. The adult body needs between 1000 to 1500 mg of calcium a day.

Alcoholic Beverages

For the purposes of your dieting index weight-loss program, alcohol is a food, contains calories, and needs to be noted in your daily food journal. A 3.5 ounce glass of white wine has 70 calories and one gram of carbohydrates. Just one ounce of 90-proof liquor has 73 calories and no carbs. And 12 ounces of beer has 146 calories and 13 grams of carbs.

The dieting index of alcoholic beverages hasn’t been tested with any accuracy because the dieting index changes based on when the alcohol is consumed—before, during, or after a meal. We do know that alcohol can increase and then lower blood sugar levels, making them hard to predict. However, with all alcoholic beverages, even low-dieting alcoholic beverages, you need to be cautious. The body uses alcohol as fuel first, and only after the alcohol is used up does it obtain energy from your fat stores. This means that enjoying a glass or two of wine with dinner will stall your fat-burning process.

Another consideration is that alcohol is an appetite stimulant. Research shows that its effects vary with different people. Some people never notice an increase in appetite. Others notice an increased appetite effect for up to one week after that single glass of wine, which is exactly what you don’t want.

The way to determine how alcohol affects your body is to keep a record of all the foods you eat and drink, including alcoholic ones. Review your records for the week after you drank an alcoholic beverage. If you ate more food than normal for the next several days, alcohol could be an appetite stimulant for you. If a glass of wine stalls your progress or stimulates your appetite too much, pass on the alcohol in the future. Of course, it’s safest to simply avoid alcoholic beverages altogether during your weight-loss program.

Eat

If you are hungry and it’s time for a meal or snack, go ahead and, by all means, eat. Don’t skip meals thinking that it will help you lose weight. Skipping meals when you’re hungry can actually slow down your metabolism, because your body starts to use muscle tissue instead of fat for energy. So keep on eating regularly to keep your metabolism stoked.

The in-spiration

One fabulous advantage of low-dieting weight loss is that you are supposed to eat meals and snacks. You don’t skip meals. You don’t rely on liquid meals. And unlike diets that simply restrict calories without regard to food type, following a low-dieting plan allows you to eat plenty of delicious foods and continue to lose weight.

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