You should know that the “thermic effect” of food is always temporary. No one food can elevate your metabolism for extended periods. Green tea, hot peppers, celery—they’ve all been touted as “fat-burning” foods, but research has repeatedly shown that none of them cause any measurable increase in metabolism, but when consumed daily may promote weight loss by stimulating the body to burn fat.

Certain food groups have higher thermic effects than others. Protein has the highest thermic effect and can increase your metabolic rate by 15-30%. Carbohydrates increase your metabolic rate by 5-10%, and fats increase it by just 0-3%.

Here are 12 high thermic foods that can help boost your metabolism:

While high thermic foods increase your metabolic rate, there are more ways to increase your metabolism for the long term, such as increasing your non-exercise activity thermogenesis (NEAT) , metabolic training and lifting weights.

You should always keep in mind that the thermic effect of food is different for every individual, and is dependent on factors such as age, activity levels, overall meal size, the breakdown of macronutrients at each meal, and meal frequency can all influence the thermic effect of food.

The second factor that is known to have an big impact on your weight is the glycemic index of foods. A low  glycemic diet uses the glycemic index to determine which foods are less likely to impact blood sugar levels significantly.

Studies have shown that choosing low glycemic foods may help to improve blood sugar regulation and may be beneficial for weight loss.

Low glycemic diets are recommended for people diagnose with diabetes type 1 and 2. Foods with a high glycemic index value tend to raise your blood sugar higher and faster than do foods with a lower value.

Michel Montignac shows that foods with low glycemic index (vegetables, seeds, vegetables and some fresh fruits) release gradually their energy in the body, this way creating a prolonged feeling of satiety compared to foods with high glycemic index.

Foods with low glycemic index improve both glucose and lipid levels, meaning they are effective in maintaining body weight because they control the appetite and provide the feeling of satiety in the long run. Adopting a diet based on the consumption of foods with low glycemic index is the secret to maintaining the health of the body because it reduces the risk of cardiovascular disease, metabolic diseases and weight gain.

Cooking the aliments causes the glycemic index to increase in some foods with low glycemic index. Carrots and fresh celery with IG 30-35, by boiling increase to IG 85.
A study published in the Journal of the Diabetic Association in April 2005 shows the effects of heat processing on the glycemic index in potatoes, and scientists have obtained important results:

– A boiled potato has a lower glycemic index when eaten cold than when eaten hot.
– Adding fresh lemon juice (or balsamic vinegar) lowers the glycemic index of some foods
– Boiling pasta above the limit indicated on the package (pasta is consumed “al dente”) increases the glycemic index.

Foods are divided according to the Glycemic Index into three categories:
High glycemic index, index with a value between 50-100
The average glycemic index with a value between 35-50
Low glycemic index, below 35

Combining low glycemic index foods, which many times are the same foods that increase your metabolic rate, together with an metabolic training regimen, lifting weights or any type of physical activity is the most effective way to achieve a weight loss, wellbeing and the beautiful body that you dream off.

A balanced diet should be a lifestyle not an one time fix, eating and living as recommended before should be normality, and if you do 80% / 20% diet meaning you eat 80% things that are good for you and 20% you allow yourself to enjoy also the things that you know from start that are not good for you, you will never gain weight and will never feel deprived.

I put together for you a shopping list with products that have a low Glycemic index, and I recommend you print this list and stick it to your fridge and take it with you to food shopping.

If you want to transform your life, I offer:

• Personalized diet
• Detox
• Fitness plan– personalized metabolic conditioning program
• Theta Healing therapy – working with your subconscious mind

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