To safely lose weight, the idea is to shed fat while at the same time maintaining, even increasing muscle mass.  Muscle, unlike fat, is an active tissue that burns more calories than fat does – even at rest.  As more calories are burned, your metabolism speeds up.  It’s a never ending process.  The greater the burn, the higher the metabolism.  The higher the metabolism, the more calories burned.  Ultimately the goal is to burn at least as many calories as you eat, because what you don’t burn gets stored as fat.

In order to safely lose weight, the solution is a no brainer.  Eat foods that boost metabolism.  And that’s where protein comes in.  Think of it as the ultimate fat burner food!

Our bodies burn more calories to digest protein.  The energy produced is called thermogenesis.  In turn, thermogenesis increases our metabolism rate.  With an increase in metabolism, the body burns stored fat cells.

Thermogenesis can be triggered through exercise and by eating foods that boost metabolism.  A study published by the Journal of the American College of Nutrition, compared “meal induced thermogenesis” on a high protein low fat diet to a high carbohydrate low fat diet.  The results of that study showed a 100% increase in thermogenesis.  Specifically the study noted that 2 ½ hours after a meal rich in protein, thermogenesis was twice as high as on a high carbohydrate low fat meal.

The key is to select lean proteins such as poultry and fish, low or non fat dairy products, and lean meats.  These sources are “complete proteins” because they contain all essential amino acids. 

Of the plant proteins, only soy is a complete protein, meaning that plant based proteins should be accompanied by whole proteins.  Including lean animal based proteins with plant proteins is one way to incorporate complete proteins into a healthy diet.  When combined, healthy food combinations such as beans and grains, whole grain pasta and beans, or split peas with whole grain bread or pita also produce complete proteins.  And not only are beans and whole grains inexpensive and abundant, they offer endless delicious opportunities!

So forget the myths!  You can enjoy protein rich foods that boost metabolism without having to endure heavy doses of saturated fats.  To the contrary, we’ll show you how combine these nutritious super foods into real cuisine creations.  Who knew it was so easy to eat healthy and safely lose weight and enjoy it!

One sure fire way to work on boosting metabolism is to eat fish!

Fish?  We’re not talking fish sticks.  We’re talking delicious, perfectly seasoned, flaky fish.

Seriously.  Fish is a potent source of Omega-3 fatty acids, those essential fatty acids (EFA’s) that we need daily.  Why so important?  Well aside from the fact that they are great for your heart, studies have shown that Omega-3′s work to reduce fat mass.

And, Omega’s 3′s have also been shown to lower the levels of a hormone, leptin.  Studies conducted suggest that your leptin level influences your metabolism signaling the body whether to burn calories or to store them as fat.  A lower leptin level has been associated with a boost in metabolism. 

So if you’re interested in boosting your metabolism, you should eat fish several times a week.  Here’s a great way to start!

We’re encouraging Tilapia because it is abundant and inexpensive.  However, the recipe is adaptable to grouper, snapper, or any other mild white fish.

Baked Tilapia with Yellow Rice Cuban Style

2 pounds fresh or frozen tilapia filets
1 green pepper, thinly sliced
½ cup of purchased roasted red peppers, sliced and drained
1 can (14 oz) artichoke hearts, quartered and drained
2 lemons sliced
1 small red onion, thinly sliced
½ tsp dried oregano
Garlic powder
White wine, to drizzle
Olive oil to drizzle
Salt and freshly ground pepper to taste
1 10 oz package yellow rice, prepared according to package directions

If frozen, thaw the fish in the refrigerator per package directions.

Pre warm oven to 375°

In a shallow baking dish sprayed with kitchen spray, layer half of the lemons and red onions on the bottom of the dish.  Top with the fish.  Layer the remaining lemon and red onions.  Scatter the green pepper, the red pepper, and the artichoke hearts around the fish.

Shake the oregano and the garlic powder to taste over the mixture.  Add salt and pepper to taste.

Drizzle with white wine, then with olive oil.

Bake for 15 – 20 minutes, or until the fish flakes with a fork.  Leave the lemon slices in the pan.  Top each serving of fish with the remaining vegetables, using a slotted spatula to drain the pan juices.

Serve with fresh lemon quarters and yellow rice.  An excellent accompaniment – steamed asparagus.

For the yellow rice.  Prepare according to package directions.  For a full Cuban flair, halfway through cooking, sprinkle with a few tablespoons of frozen peas and 6 to 8 additional roasted red pepper slices.  Cover and cook until rice is ready.

Serves 4
File under| Boosting Metabolism