How Much Protein Do Your Body Really Need?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How Much Protein Do You Need?

Like most things health and fitness, a seemingly basic question like “so, how much protein do I need?” can turn into a debate quickly.

On one hand, you have bodybuilders and gym enthusiasts swearing you need at least 1 gram of protein per pound of bodyweight a day, or you’ll waste away into skin and bones.

Then you have official nutrition organizations. Almost all of them urge you to limit your protein – usually to less than 30% of your daily calorie intake. Many say we’re eating too much protein already.

You want to do what’s best for your health… But whom should you listen to? How much protein should you really aim to get?

Getting Enough Protein Is Key for Your Health

Protein is vital for your health. It has a hand in practically every process in the body. If you don’t get enough, a lot of your effort spent eating right and going to the gym will go to waste. Without adequate protein, you won’t be able to build muscle – or even keep muscle you already have. You end up weak and unhealthy.

It fills you up more than fats and carbohydrates do.So eating protein-rich meals (like Paleo Protein Bars) keeps you feeling fuller longer. You end up eating fewer calories – and losing weight – without even trying because your appetite is satisfied.

Protein also speeds up your metabolism, making your body a more efficient weight-loss machine. Eating a good portion of your calories (at least 25-30%) from protein can boost your metabolism by up to 100 calories a day compared to low protein diets.

But how much protein do you need to reap these awesome benefits?

Most official nutrition organizations tell you to keep your protein to a modest amount. In the U.S., the Centers for Disease Control and Prevention (CDC) recommend only 10-35% of your daily calories come from protein.That works out to about 46 grams a day for the average woman and 56 grams for the average man.

The Board of the Institute of Medicine produced a report outlining the recommended dietary amount for different macronutrients (fat, protein, and carbs). The recommended daily amount of protein was only .8 grams of protein per kilogram of body weight for adults 18 years and older.That works out to only .36 grams of protein per pound of body weight.

Guidelines from official organizations like these are a decent starting point to figure out your ideal protein intake. But there are few major flaws that make viewing their guidelines as indisputable truth problematic.

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Why Official Protein Guidelines Aren’t All That Helpful

The biggest issue with official protein guidelines is their attempt to come up universal numbers that work for everyone.

In reality, a ton of factors come into play that could make the ideal protein amount for you a lot different than the ideal amount for me or someone else. More on those in just a second.

Besides not taking your unique situation into account, most official guidelines are based on minimum recommended amounts. What does that mean? The amount listed is the absolute least amount of protein you could eat to not lose muscle mass.

Most of us want to at least maintain muscle as part of an active lifestyle. And many of us want to build muscle. Focusing too much on the official guidelines can limit your potential.

Especially when a range of studies found that higher protein intake – intake over the recommended daily amounts – has helped build muscle, improve bone and heart health, and increase energy.

Bottom line: the ideal level of protein intake for you is somewhere above the recommended guidelines nutrition organizations set… But how far above those guidelines should you target?

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How to Figure out Your Ideal Protein Amount

A “magic number” – the exact amount of protein everyone needs to eat every day for optimal health, just doesn’t exist.

The right amount for you depends on a lot of factors, including:

Physique Goals

Are you trying to transform how your body? If so, how are you trying to transform it?

Having clear answers to these questions is an important part of getting an accurate read on your ideal protein intake.

You’re probably already aware of the increased emphasis protein gets if you’re trying to build a significant amount of muscle.

There’s some truth to that, but it isn’t as extreme as some bodybuilders and supplement companies would have you believe.

Eating a higher-protein diet has been shown to help synthesize new muscles and build strength.

However, there’s no need to start shoveling protein powder into your mouth or start carrying cans of tuna with you wherever you go. A lot of bodybuilders recommend at least 1 gram/pound of bodyweight for those trying to build muscle, but that’s in the upper range of the ideal intake.

If you’re strength training regularly and looking to build muscle, shoot for around .7-1 gram of protein/pound of bodyweight a day.

If you’re trying to just maintain muscle, you don’t need quite as much protein. You’d do well to start with the nutrition organization guidelines – then go through the other factors in this list to make adjustments.

Current Weight

Higher-protein diets have also been shown to be effective in driving weight loss. So if losing fat is your top priority, you can consciously increase your protein intake to speed up the process.

Eating more protein keeps you feeling full – naturally curbing your appetite and making it easier to eat fewer calories – while speeding up your metabolism.

If you aren’t trying to lose weight, there’s less of a reason to bump up your protein intake.

Age

Did you know that elderly people need a bit more protein than younger people to stay healthy and maintain their muscle mass? It’s true.

When you get older, your body loses some of its efficiency when it comes to repairing damaged muscles. A 19-year-old college kid might be able to go to the gym three days in a row without eating much protein and still see great results. But you might need a bit more if you’re in your 60s or older.

A study found that a baseline intake of between .5 and .6 grams of protein/pound of body weight works well for older people.

Physical Activity Level

Generally, the more active you are, the more protein you require.

This is true even if you aren’t strength training. Endurance or distance athletes (like marathoners and triathletes) spend a lot of time training and breaking down muscle. If you fall into that camp – or if you’re hitting the gym regularly – shoot for .8-1 gram of protein/pound of body weight.

Remember to take your job into account! If you’re working on a construction site and then hitting up the Crossfit box 4 times a week, 1.5-2 grams/pound might be just what the doctor ordered to repair muscles and push you closer to your physique goals.

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You Probably Don’t Need to Worry About It

Phew. I know I just threw a lot of numbers and guidelines at you. But here’s the good news: in most cases, there’s absolutely no need to worry about how much protein you’re consuming every day.

If you’re already following a Paleo diet and eating animal products with nearly every meal, you’re right on track to meet your protein needs.

Most of us – unless you’re shooting for peak (competitive) athletic performance or looking to put on a lot of muscle – don’t need to track our protein intake every day.

Protein shakes and bars are convenient, but they aren’t necessary. You don’t need a protein shake every two hours and can replace these substitutes with whole foods.

You’ll get a lot more vitamins, minerals, and healthy fats this way – without all the processing and artificial preservatives.

Ultimately, the ideal protein amount for you will vary over time. An intuitive style of eating – adjusting your protein intake and responding to the signals you receive from your body – is ideal for maintaining (and building) muscle and long-term health.

There’s no need to have the exact same amount of protein every day or meal. After you’ve followed the Paleo lifestyle for a while and adjusted to healthy, wholesome foods, don’t stress and listen to what your body is telling you.

Watch this video – Do You Need More Protein Than You Think You Do?

Your Turn

Protein is vitally important in keeping you healthy, full, and promoting lean muscle. Unfortunately, there’s a ton of confusion about the ideal amount we need to reap these benefits… But it doesn’t have to be complicated for you.

Just by following a Paleo lifestyle focused on vegetables and animal products, you put yourself well ahead of people filling up on grains, sugars, and processed foods. They’re much more likely to be protein-deprived.

Your individual protein needs are unique – and they’ll change over time. But you don’t need to worry about your muscle wasting away if you’re eating animal products regularly.

Listen to your body, and don’t be afraid to make adjustments along the way. It’s the key to getting just the amount of protein you need.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Why Beans are Unhealthy and What to Eat Instead

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Why Beans Can Make You Sick (& What to Eat Instead)

There are some things you just aren’t supposed to talk about at a dinner party. Some subjects are so controversial and divisive that conversations about them quickly turn ugly. You’re probably thinking of politics and religion. But if you’re eating with a bunch of Paleos, you might want to add beans to the list!

Some Paleos love them, while others avoid them completely. Plenty have given up trying to make sense of this hot-button food because there’s just so much conflicting information.

But maybe you (secretly) want to know if beans are okay to eat on a Paleo diet.

Let’s remove the mystery and get to the truth.

The Bean Controversy

When you think of junk food, beans probably aren’t the first option that comes to mind.

Flour and sugar, sure, but beans? Aren’t they supposed to be healthy? Among mainstream nutritionists, they’re widely accepted as a great source of protein, fiber, and other nutrients. Beans are often touted as a health food—supposedly even better for you than animal products.

But the opinion on beans within the Paleo community is murky and deeply divided. A consensus might be tough to find, but there are medical facts to consider.

Some thought leaders, like Dr. Loren Cordain, argue that beans (and other legumes) are unhealthy and shouldn’t have a place in your diet. Yet others, like Chris Kresser, don’t see a problem with having them every now and then—as long as they’re prepared properly. Then there are plenty of people, like Mark Sisson, who say that beans fall into the same “gray area” as wine, dark chocolate, and dairy products .

Entering the Bean Debate

As some Paleo thought leaders point out, beans certainly aren’t the worst thing you could put on your plate.

The nutrition profile varies, depending on the specific type of bean.

One cup of boiled black beans contains:

• 227 calories
• 15 grams of protein
• 41 grams of carbohydrates
• 15 grams of dietary fiber
• A decent amount of nutrients (e.g., folate, magnesium, and manganese)

These numbers are nothing to scoff at. Beans are substantially more nutritious than eating something like flour or sugar. Beans are inexpensive and can be nutritious, but meat and produce are a lot better for you. 

Beans are also very cheap, especially if you buy them uncooked. They can keep for a long time, are pretty filling, and can help ease the strain of other Paleo foods on your budget.

With all that said, beans aren’t the best thing you could eat either.

The biggest difference? Beans are less nutrient-dense than foods like meat, eggs, vegetables, and seafood. You can get a lot more nutritional bang for your buck if you focus on high-quality animal products and produce instead.

By sticking to the most nutrient-dense foods, you can eat the same amount of calories as beans—but with much fewer carbohydrates and more nutrients. And nutrient density isn’t the only thing to think about…

Beans and Anti-Nutrients

One of the most common arguments against beans is that they contain various “anti-nutrients,” which can actually cause your body harm.

These anti-nutrients help protect the beans from being eaten by predators, such as insects, rodents, and birds. They also keep the beans’ reproductive systems intact.

The trouble is when these anti-nutrients get into the human body. They usually don’t cause issues when you eat them in small amounts. But if you’re eating beans regularly, you might end up with consequences, such as inflammation, a leaky gut, and autoimmune disorders.

Here are some of the most common anti-nutrients found in beans:

Phytates in Beans

Phytates (or phytic acids) are anti-nutrients that bind to minerals in your food—preventing your body from absorbing them. So when you eat them in high doses, you might end up with mineral deficiencies . Phytates are anti-nutrients that mess with digestion and prevent the absorption of minerals. 

Phytates also interfere with the enzymes your body uses to digest food, including pepsin (which helps break down proteins in the stomach), amylase (which breaks down starches), and trypsin (which digests protein in the small intestine).

Again, the danger is in the dose. A small amount of phytic acid every now and then isn’t going to hurt you. And you’ll actually find more of it (per unit of mass) in nuts—which is a Paleo-approved food! But you’ll run into problems if you make foods rich in phytates a dietary staple.

Lectins in Beans

Lectins, a protein found in beans and various other foods, can bind to cell membranes and cause serious problems.

One of the biggest threats is that they can damage your intestinal wall and make their way into your bloodstream. The tiny holes they leave behind create even more issues later on, as toxins and bacterias in your gut lining (i.e., your body’s defense against harmful substances) break through and interact with your immune system.

And if that occurs regularly, the results could be aforementioned problems like chronic inflammation, digestive problems (leaky gut), and autoimmune conditions. Lectins damage intestinal walls, making it easy for toxins and bacteria to interact with your immune system. 

But worrying about lectins is kind of a red herring. Why? Because no one eats beans raw, and cooking them removes a good amount of their lectins. (The specific amount depends on the type of bean.) With that said, it doesn’t remove all the lectins. People tolerate them differently, so even small amounts still create problems.

Saponins in Beans

Saponins are another type of anti-nutrient found in almost every legume. They’re problematic because they can punch holes in membranes that line the exterior of cells.

Like lectins, saponins can damage the cells that line your intestines and get into your bloodstream. This damage makes your intestines more permeable—opening the door for other toxins and bacteria that will break through and get into your bloodstream .

Eat too many saponins, and you could again end up with digestive problems and chronic inflammation, which has been linked to autoimmune conditions.

Beans Can Cause Serious Digestive Problems

There’s a good reason why a popular children’s rhyme links beans to flatulence.

Some people can eat beans occasionally without experiencing any negative effects.

But they can cause digestive issues for a lot of people. If you’ve eaten beans and dealt with gas, bloating, and heartburn as a result, I’m sure you don’t need me to elaborate any further!

Why does this happen?

Beans are Fermentable Oligo-Di-Monosaccharides and Polyols (FODMAP), which means they contain a specific type of carbohydrate that’s hard for a lot of people to handle. This condition can create some seriously uncomfortable digestive problems, especially if you’re already dealing with a related condition like IBS.

If you fall into this group, you’re better off avoiding beans completely and focusing on vegetables and animal proteins instead.

How to Remove Anti-Nutrients from Beans

Preparing your beans in certain ways can remove anti-nutrients and make them less harmful to eat.

Here’s how:

Soaking Beans

Soaking beans in water for a few hours can help reduce (but not eliminate) their phytic-acid content. One study found that soaking for 18 hours at room temperature (i.e., 70°F) for three hours eliminated between 30 to 70% (depending on the type of legume) of the phytic-acid content.

Soaking can also help decrease lectin content. One Michigan State study found that soaking red kidney beans for 12 hours lowered lectins by around 49%.

Sprouting Beans

Sprouting beans has the biggest impact on phytates. The typical reduction ranges from 25 to 75%. The exact type of impact depends on the type of legume. One study found that sprouting black-eyed beans resulted in a 75% decrease of phytic acid.

Sprouting only has a tiny effect on reducing saponins (if any at all). A 1996 study found that sprouting both chickpeas and lentils for six days resulted in “no significant changes” in saponin content.

Fermenting Beans

Fermentation takes longer than other preparation methods, but it can help you significantly degrade phytate and lectin content. One study found that fermenting kidney beans reduced their phytates by 85%, with a 77% reduction for soybeans and 69% decrease for mung beans.

Fermenting beans not only reduces anti-nutrients, it also increases the amount of good nutrients.

Fermentation can also decrease saponins. A 2014 study found that the fermentation of mung beans for 72 hours will decrease their saponin content, but increase other nutrients.

Heating Beans

Even if you use the other preparation methods above, you still have to cook beans before eating them. No one eats them raw!

Heat is helpful because it removes lectins. One study found that cooking beans for as little as 15 minutes almost completely removed the lectin content.

However, it’s important to point out that heating beans doesn’t effectively reduce saponins. One study found that 85 to 100% of the original saponin levels remained—even after boiling legumes for two hours.

Bean Substitutions

Eating beans every once in awhile probably isn’t going to hurt you—as long as they’re prepared to remove most of the anti-nutrients.

The big exceptions are if you’re dealing with any other serious digestive conditions, or if eating beans causes you gas, bloating, or heartburn. Listen to your body. Ditch the beans, and focus on fixing your digestive health.

There’s no compelling reason why you must eat beans. You can find their nutrients elsewhere in a balanced Paleo diet—from animal products and vegetables in a balanced Paleo diet. Plus, you’ll find those nutrients in higher amounts for the same amount of calories—with fewer carbs. And animal products are more likely to taste better anyway!

Beans are cheap, but preparing them thoroughly can be annoying. It takes a good amount of time. You aren’t likely to find beans that have been thoroughly prepared at restaurants, so it’s not worth ordering them—due to the anti-nutrients.

Instead, try swapping beans with the paleo-friendly foods below:

Cauliflower: Cauliflower is a great bean replacement to add texture to dips like hummus, which usually use chickpeas or other beans. Instead, try doing this How to Make Cauliflower Hummus That Tastes Like the Real Thing! as a healthy alternative. Cauliflower is also a great way to replace beans (and rice) in dishes like enchiladas and fajita plates.

Sweet Potatoes: Need a bean replacement for chili? Chopped sweet potatoes are an easy way to add bulk to any chili or soup.

Butternut Squash: When making casseroles, swap in butternut squash for the usual legumes. You can also experiment with a variety of other paleo-approved squash like spaghetti squash in this grain-free taco casserole.

If you truly love the taste of beans and don’t experience any negative effects on your digestion, you can eat beans every once in awhile. Just make sure you prepare them and remove all the anti-nutrients you can. Eat them in moderation, so you don’t crowd out more nutrient-dense choices.

For the rest of us, focusing on animal proteins, vegetables, and nuts is a much simpler, tastier solution.

Watch this video – Are Beans Healthy? | 4 Reasons to AVOID Beans and Legumes!

Bottom Line

Beans will probably stay a hot-button topic in the Paleo community for a while.

They aren’t junk food as long as they’re prepared properly and eaten in moderation.

But better choices are available (especially if you have digestive problems). Stick to a solid foundation of animal protein and produce—with a few fruits and nuts thrown in for good measure. Then you’ll give your body the nutrients it needs to thrive.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here are the 9 Incredible Metabolism-Boosting Foods

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Good news: revving up your metabolism doesn’t have to be as hard as you think. Here are nine common foods which can easily help naturally boost metabolism!

Keep in mind (of course) that following a healthy exercise plan and overall diet is also vital to boosting your metabolism – especially in the long term.

Interestingly, if you were to refer to most guides which recommend metabolism-boosting foods, they will recommend you consume foods which are high in anti-nutrients, and low in bioavailable protein.

Whether this is due to a vegan bias, or lack of scientific rigor, the real truth is that foods high in anti-nutrients will wreak havoc on your digestive system, and may even cause a host of other issues, if consumed on a regular basis.

With that in mind, it is best to stick to a Paleo template when consuming metabolism-boosting foods. That way you are more likely to absorb the nutrients found within them, as well as help to keep digestion running smoothly, and avoid the (many) other downsides of grains.

Your metabolism is much like a car – you need to keep it running well in order to maximize performance

A Paleo template will be like giving your metabolism premium gasoline. So, without further ado, here are nine foods which help to boost metabolism!

1. Grass-Fed Beef

Yes, this Paleo staple is loaded with tons of things which will help you lose weight, build muscle and rev up your metabolic engine! And by only buying the grass-fed version of beef, you will be avoiding a whole host of bad stuff which is found in grain-fed beef and fast food hamburgers.

To start with, grass fed beef will provide you with a large amount of complete protein. In fact, you will get around 50 percent of the daily value of protein from just 175 calories worth of grass-fed beef!

Protein is important because it will keep you satiated, help to build muscle (since it is loaded with the building blocks of muscle — amino acids) and will also help you to make enzymes, hormones and other body chemicals. In addition to protein, grass-fed beef contains vitamin B12, which is a very important topic I’ve covered previously.

On top of that, grass-fed beef contains large amounts of vitamin B3, vitamin B6, omega-3 fatty acids, zinc, selenium and phosphorus. All of these are vital to the metabolic process.

The real star here is the protein content, though, since the more muscle you have, the more your metabolism will be stoked.

 And what causes muscle growth? It all starts with protein sources, the best of which have a complete array of essential amino acids, like grass-fed beef. Try to eat grass-fed beef a few times per week in order to see the maximum benefits it has to offer.

Try this Paleo Crockpot Beef Stew or make this simple Grass-Fed Ground Beef For Grazing.

2. Turmeric

If you like things spicy, turmeric is the right choice for you. Since turmeric is actually a small part of mustard and curry, you have likely already tasted it – even if you didn’t realize it. With a nice yellow and orange tint, turmeric provides a whole host of benefits, including a small boost in your metabolism.

Bisdemethoxycurcumin is the main active constituent found in this spice, and it also helps to boost the activity of your immune system – among many other health bonuses.

Need some cooking inspiration? Try implementing some of these How to Use Turmeric – 3 Easy Recipes  

3. MCT Oil

Coconut oil is far from a new recommendation for those who are familiar with a Paleo approach. However, when it comes to ramping up your weight loss and burning a fast metabolic fire, you may actually want to look to MCT oil, specifically. The reason? MCT oil is what almost all of the scientific studies involving weight loss and metabolism have been conducted with. This study even concluded that MCT oil led to better weight loss than olive oil did. Impressive, indeed.

4. Eggs

Another Paleo staple, eggs provide a variety of nutrient-boosting elements. Like grass-fed beef, eggs contain complete protein, meaning they help you build muscle and chip away at those fat stores.

Eggs also contain a healthy amount of choline, selenium, biotin, vitamin B12, vitamin B2, iodine, and much, much more.

Remember – if you’re going to eat eggs, go for organic and pasture-raised! Food quality should always be at the top of your list when it comes to building a proper diet.

Luckily, there are countless ways to enjoy eggs, start with our 36 CRAZY WAYS TO COOK EGGS for inspiration.

5. Asparagus

Asparagus is nutrient-packed and very low in calories. With a large amount of vitamin K, folate, copper, vitamin B1, selenium, vitamin B2, vitamin C and many other beneficial elements, asparagus should be included in your weekly rotation of metabolism-boosting foods. You can simply steam it for dinner or dress it up in a quick Asparagus Avocado Salad.

6. Fish

Another Paleo staple, wild-caught seafood helps to build muscle, as well as keep you away from the junk food, by offering a nice dose of satiety. Salmon and tuna are two of your best choices which you will want to include in your diet on a regular basis. Again, food quality is paramount here, as poorly-raised fish are a bad, bad choice.

Some grass-fed butter or coconut oil on some well-cooked salmon is delicious – and will also have you burning off those love handles by the second! Once the body is taking in essential fats (which provide satiety) it is much easier to avoid craving those low-quality foods we tend to go overboard with (i.e. pizza).

 Many studies have looked at including fish in a weight loss program — with near-universal success! Dig into this Easy Honey Garlic Salmon or try this delicious Salmon Burgers Recipe with Jicama Coleslaw and Dill Dressing.

7. Mustard

Mustard – not something you think could boost metabolism. But, interestingly, some scientific studies have shown that it helps rev up your fat-burning engine. Scientists at Oxford Polytechnic Institute showed that 1 teaspoon of mustard may boost metabolism by 20 percent. And this metabolic boost continues for several hours after eating!

What causes this? The benefits likely come from capsaicin and allyl isothiocyanates. These are phytochemicals which make mustard taste so unique. This is also a key example that a little bit of something can go a long way! Put this Chicken Spinach Salad with Honey Mustard Dressing on your to-make list.

8. Cinnamon

If you’ve never tried a sweet potato with cinnamon, you need to get on that. Go ahead, I’ll wait. Okay, are you done now? Cinnamon tastes delicious on a wide variety of foods.

One of the best additional benefits (besides a nice boost to your metabolism) of cinnamon is its help with blood sugar control. For example, putting some cinnamon on a very high carbohydrate food will help to reduce its impact on your blood sugar after you consume it. This is a big win-win, and will help you stay the course of a low-carb lifestyle.

Try this EASY Fruit Salad with Cinnamon Honey Dressing or add cinnamon to your coffee.

9. Almonds

Almonds are a wonderful source of so many nutrients. In barely over 100 calories, we get a healthy dose of biotin, vitamin E, manganese, copper, vitamin B2, phosphorus, and much, much more. Almonds also offer some heart-protective benefits as well as cholesterol-lowering benefits. They’re also a great tool to keep you away from sugar.

They are portable, easy to find almost anywhere, and are packed with antioxidants like vitamin E. Almonds are hands down one of the best ways to boost metabolism.

Watch this video – FOODS THAT BOOST METABOLISM – 10 Best Foods to Improve your Metabolism

The Bottom Line

Okay, let me end this with the disclaimer that it does not take one food to help boost metabolism. And no, it may not be possible to ever get your 18-year-old metabolism back. But you can certainly improve on your current situation, and start to turn things around, if you are in a bad place with your weight.

The best way to boost metabolism is to consume an overall healthy Paleo diet, and then add in little measures, like those listed in this article.

On top of that, you will want to incorporate smart exercise, as exercise benefits your brain as well as your body. Then, start getting 8 to 9 hours of sleep per night, and you will start to notice a serious difference in your metabolism!

Also of note: do not go too low-carb – this can actually screw up your metabolism – exactly the opposite of what we want!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook