There is no best diet, just a nutrition plan that works for you. I will also go against the grain and say that eliminating specific foods is never a healthy option as it often promotes a disassociation between eating for enjoyment and health. The key is moderation and control.
There is no specific diet that is going to enhance your metabolism. While there are certain foods that can spike your metabolism over the short term – metabolism rate is largely a determinant of genetics (biochemistry), body type (physiology, thermogenesis) & activity levels. The following measures below will help enhance your metabolic rate – which will aid your fat loss activity. Metabolism in conjunction with a clean diet and high activity levels is the key to fat loss.
- High Intensity Internal Exercises (HIIT)
High Intensity Interval Training (HIIT) exercise will not only help you burn more calories in a shorter time period than steady state cardio, it will help you improve your metabolic rate significantly. An increased metabolic rate will help you to burn more even more calories in a rested state throughout the day. This is because the harder you work, the more oxygen you will consume and make you cell powerhouses, the mitochondria, work harder to burn energy.
- Increase Muscle Mass
Building your muscles will help you to boost your metabolism. Not only does muscle weigh more than fat, but it uses more energy, too. As a general rule, you burn 40 calories more per day for every extra one pound of muscle. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym.
- Avoid drastic Caloric Deficits
We have all heard the term weight loss equals calories in versus calories out. So it is understandable to assume to that the sooner and more drastic your caloric deficit is the more fat you lose. Wrong! Extreme calorie cutting measures are a very short term strategy for weight loss. Your body is an adaptation machine and its metabolic processes have been perfected over millions of years of evolution to adjust to anything you throw at it. This means that when you drop your calories too low early in the weight loss phase, your body adapts to the low intake by slowing down metabolism causing your weight loss to plateau within a few weeks. The trick to keep your metabolism revving is by fueling the body with appropriate energy and gradually reducing the calorie deficit further into your dieting phase to avoid any extreme adaptive measures of your metabolism.
- Increase Proteins
Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called Thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Higher protein diets also help facilitate muscle growth and preserve lean body mass. Hence it also plays a starring role in achieving point number 2.
- Switch to Green Tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day.
In general a high protein high fiber diet is going to help you increase metabolism and reduce body fat because:
- They tend to keep you full for longer so you will less likely to over consume calories and being at a calorie deficit is going to help you lose body fat.
- They tend to cost our body a bit extra energy for digestion so this can boost your metabolism via digestion calories.
- They also help you with your energy levels and being more energetic can help you stay more active throughout the day hence faster metabolism.
Everyone has varied needs and different metabolism. So a specific diet that is suitable for an individual might not be equally effective for the other. You cannot rely on any diet plan and weight loss strategy suggested by someone who got benefitted by it.
Besides your food items selection there are various other factors that impact the weight like age, lifestyle, genetics, hormones, gender etc. Only a weight loss doctor can analyze all these factors and suggest a suitable diet plan to help you lose weight without any health hazards.
I am not sure about increasing metabolism. Low Carb High Fat is a diet proved to decrease body fat percentage. If you mean being more active as increased metabolism, then again yes to LCHF. It is also called Ketogenic or Paleo by some people. The concept is same – eat fat to lose fat.