Protein the building block of life is critical for lean tissue production among other important body functions.

My goal is to consume 1-1.5 grams of protein per lb. of body weight daily.  This can get pretty caloric intensive in itself when calorie counting, but when protein consumption is the goal appetite is satiated and empty calories will be an afterthought.  If you go over on your caloric intake goal for the day, but achieve this optimum amount of protein for muscle production level,  you win.  Remember, protein is thermogenic in itself and increases lean muscle mass, which elevates your resting metabolic rate.  For every pound of increased lean muscle you will burn an extra 60 calories per day.

Low carbohydrates diets work.  These diets are successful in reducing body fat not because of calorie restriction, but because your insulin production is being used to promote muscle growth instead of metabolizing carbohydrates.  The mystery behind why low carbohydrate diets work without calorie restriction is due to the hormone levels it promotes in  your body.  I am a fan, but have a hard time saying no to delicious carbohydrates.  What has been working for me is a more hybrid approach.  One where my daily goal is to increase protein intake, but keeping track of my calories allows me to indulge in some biscuits and pasta every once in a while.  To wrap it up, eat more meat than other stuff, it what your body wants.

The digestion process requires calories, as do other functioning body systems.  The digestion of food accounts for 10% of your body’s metabolic rate.  So which foods enhance the process and help raise your resting metabolic rate the most?  Protein has a natural thermogenic effect in that 30% of all protein consumed is used up in the digestive process.  Vegetables also create this effect to a lesser degree.

Spicy peppers and chili powder contain Capsaicin which is a naturally occuring stimulant that raises your body’s temperature and helps you burn more calories, and is what packs the “heat” in spicy foods.

Stimulants and thermogenic supplements are controversial and sometimes get a bad rap.  For those who prefer a more “natural” alternative tea and coffee contain caffeine for a boost.  Green tea, cinnamon, parsley, ginger, and garlic also provide additional health benefits and aid in digestion.

As a general rule, its always a good idea to eat food that is the way God made it, and has less human intervention.  The fewer hands and processes that have touched your food the fewer calories and additives it will hav,e and the better it will be for your body.