Modern Athlete Magazine Issue 111, October 2018 | Page 35

COACHING
NUTRITION
2 Lean meat: Protein has a high thermogenic effect, meaning you burn about 30% of the calories the food
contains during digestion, so a 300-calorie chicken breast requires about 90 calories to break it down.
3 Low-fat dairy: Rich in calcium and vitamin D, these foods help preserve and build muscle mass, which
is essential for maintaining a robust metabolism.
4 Green tea: Drinking four cups of green tea a day can help people shed up to 3kg in eight weeks, thanks
to EGCG, a compound in the brew that temporarily speeds metabolism. To up your intake, keep a jug of
iced tea in the fridge in the hotter months.
5 Hot peppers: Capsaicin, the compound that gives chilli peppers their kick, heats up your body, which
Super Foods
It can be tough sticking to healthy nutritional
options, but making sure you take in some of
these ‘super foods’ will ensure you’re healthy
and that your weight is in check, while
helping you perform at optimal level. – BY
CHRISTINE PETERS, REGISTERED DIETICIAN
C
ertain foods have a very high thermogenic effect –
you literally burn calories as you chew – and others
contain nutrients and compounds that stoke your
metabolic fire, so following some simple advice can boost
your metabolism and make you feel lighter.
1 Whole-grains: Your body burns twice as many calories
makes you burn additional calories. You can get it by eating raw, cooked, dried or powdered peppers, or
add cayenne or hot sauce to soups, eggs and meats.
Essential Pointers
While these foods will give you more ‘oomph’ in your daily diet, there are a few things to keep in mind:
•
Eat enough: You need to cut calories to lose weight, but going too low delivers a double whammy
to your metabolism. When you eat less than you need for basic biological function, your body throws
the brakes on your metabolism. It also begins to break down calorie-burning muscle tissue for
energy. Eat just enough so you’re not hungry, such as a 150-calorie snack between three meals of
about 430 calories each.
•
Rev up: Eating breakfast jump-starts your metabolism and keeps energy levels high all day. People
who skip this meal are four times as likely to be obese. If nothing else, grab a yoghurt, or try oatmeal
made with fat-free milk and topped with nuts for an essential protein boost.
•
Boil the kettle: Caffeine is a central nervous system stimulant, so your daily java jolts can rev your
metabolism 5% to 8%, while a cup of tea can raise your metabolism by 12%.
•
Fibre on: Research shows that fibre can rev your fat-burn by as much as 30%, and studies have
found that those who eat the most fibre gain the least weight over time. Aim for about 25g a day – the
amount in three servings each of fruits and vegetables.
•
Be water-wise: Drinking six cups of cold water a day can raise your rest