Boost your Metabolism: Naturally

I really don't believe in all the off the shelf 'Metabolism Boosters'. I've found through food, spices/teas and exercise their not needed, in fact they don't even compare, and with all the added health benefits you get through foods etc, it's a winning combination for anti cancer, good health and longevity.

When trying to speed up your metabolism you should always try and follow the following rules:

Protein:
You should always eat protein, whole protein (not shakes) raises the metabolism by causing the body to expend a high amount of calories simply breaking it down. Protein is also essential if you're aiming for maximum fat loss because it's the one tissue that will literally save your muscle cells...
You can think of your muscle tissue like a bank of protein (amino acids) so when you don't have enough readily available in the blood from incoming food, that's the first place the body is going to go looking to get them. Ultimately, this situation means you end up losing lean muscle tissue, which is exactly what you don't want. I recommend taking in BCAA's if you're following a intermittent fasting to ward this process off.

The less lean muscle mass you have, the less energy you burn on a daily basis, the less body fat you lose. Once you're in a state of negative nitrogen balance or high cortisol levels your body goes on the hunt for amino acids, make sure to eat ample protein with each and every meal, at least 15 grams of protein, and if your following an intermittent fasting diet, every 2 hrs take in BCAA's or EAA's with some fat, I use medium chain fats as their immediately available for energy unlike long chain fatty acids. One point I need to make is not all protein sources are equal, please choose from lean protein sources, if you choose to eat processed cuts or nitrate laden cuts, just limit them.

Change your food sources and macro-nutrient ratios:

It's not ideal to allow your body to get used to certain foods, you need to rotate and vary your nutritional sources. What you need to do is sit down once as week and search for different recipes, this makes dieting easier by motivating you to cook and plan meals. By using different recipes you'll constantly change the macro content and foods used will always vary and that perfect and optimal for boosting the metabolism.

Eat health fats:

Fat is essential for normal bodily functions, healthy fats raise will your metabolism and in-turn bur more fat. I know that sounds counter intuitive but, that's your complicated body at work. Along with many many other benefits it helps increase insulin sensitivity and improves glucose-insulin metabolism. In today's world it's hard to get the right balance of omega 6:3, by eating more omega 3's as it's very limited in western diets that will change the ratio colser to the optimal range of 1:1. Also, take in plenty of mono fats, their necessary for a well oiled endocrine system.

Also, dont limit medium chain fats like coconut oil, their very helpful to raising metabolism with many added benefits like manage type 2 diabetes, supports immunity, sases digestion, stops sugar cravings and many more.

Eat whole foods:
I don't think I need to explain this for boosting the metabolism, it's pretty simple concept... liquid won't help your metabolism much as compared to the energy expended breaking down whole foods.

Lift weights:
Plenty of data on the effects of weight training on the metabolism, it just plain work. It can increase your metabolism for up to 24hrs, literally 100s of calories, not to mention the calories used in growth and repair.

Preform HIIT cardio:
Same as weight training but to a lesser affect.

Here is a list of spices and teas that boost the metabolism:
Green tea
Cayenne pepper
Chilli
Black pepper
Mustard
Curry
Ginger
Lemon
Cloves
Garlic
Cinnamon
Psyllium
Dandelion