Your metabolic rate directly determines your bodys ability to burn through food as fuel and torch fat for weight loss. The faster your metabolism is, the more effortlessly your body will burn calories, allowing you to eat more while still losing weight over time. There are a number of different ways to approach boosting your metabolism for weight loss, but one of the most effective is by tailoring your diet to help you reach your goals.

Protein is a food which naturally requires more energy to burn through, therefore provoking your metabolism to work harder when consumed regularly. Not sure which protein-rich foods are the best for improving your metabolic rate and promoting healthy weight loss? We checked in with Jeanette Kimszal, RDN, NLC, and Kire Stojkovski, MD to get their input on the ingredients you should be including in a balanced diet for fat burning, and this is what they had to say.

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High in protein but low in carbs and calories, eggs are a great food to help boost your metabolism while also keeping you full for hours after eating. Protein found in eggs can increase the thermal effect of food and may speed up the metabolism, notes Kimszal. This food can also regulate hormones that promote fullness. One egg has 6 grams of protein. Hard boiled eggs make a great high-protein snack to help carry you through the day, but as eggs can be prepared in a number of different ways you have plenty of options so as not to get bored of this superfood breakfast.

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Great to add into smoothies and oatmeal for a flavorless boost of protein, chia seeds are also packed with fiber and omega-3 fatty acids to help improve your wellbeing from all angles. Chia seeds also contain antioxidants. One study found that foods rich in antioxidants can increase how well carbohydrates are metabolized, adds Kimszal. When added into smoothies which are naturally higher in carbs, chia seeds can help the body to better digest this meal, speeding up your metabolism in the process. If youre bored of your regular egg or oatmeal breakfast, try chia pudding instead and sweeten with honey or maple syrup for great natural flavor.

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Hemp seeds are another plant-based protein source which can be added to oats, smoothies, salads, and even muffins for a faster metabolism and improved digestion from the fiber content. Hemp seeds are high-protein food with fiber and healthy fat. Fiber is good for metabolic health. It has been seen to improve carbohydrate digestion. Fiber also improves gut health. Better metabolism is seen among those with good gut health, says Kimszal. Coming in at 90 calories and 5 grams of protein per 2 tablespoons, hemp hearts are a healthy addition to any diet to improve your digestion and speed up your metabolism.

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Perhaps a surprising source, leafy greens are actually packed with fiber and protein which can naturally streamline the digestive process and boost your metabolism for effortless fat burn. Leafy dark green vegetables contain sufficient amounts of proteins which help in building of the cell thus boosting up immunity, notes Stojkovski. When being prepared, they should not be overcooked as their protein content tends to denature quickly. Throw together a salad with kale, spinach, and top it with hemp hearts and you have a protein packed meal which will boost your metabolism and keep you full with ease.

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Doctors Say You Should Be Eating These High-Protein Foods To Rapidly Increase Your Metabolic Rate - SheFinds

Deciding to go on the journey of losing weight and changing your health can be a difficult decision to make and an even more difficult process to maintain.

Because of this, it can be extremely helpful to have support and encouragement along the way. If you're on your journey or thinking about getting started, we've got some extra inspiration for you.

Here are 20 success stories from people who lost 20 pounds or more this year. And for more healthy eating tips, make sure to check out The 7 Healthiest Foods To Eat Right Now.

"I lost over 50 pounds in a period of about 8 months, and the biggest change I implemented was with my lunch during the workweek. I found that my lunch at work was my worst meal of the day. I went from eating fast food each day to meal prepping grilled chicken, vegetables, and nuts (almonds) for the week."

"Not only did I reduce my calorie intake by almost 800 calories for just that meal, but I also found myself not as hungry throughout the day because I was getting a good ratio of protein, carbs, and healthy fats." Jeff Moriarty, who lost 50 pounds

RELATED:14 Lunch Habits That Help You Lose Weight

"I was diagnosed with Hodgkin's lymphoma in 2019, and having the accountability of everyday workouts and a community through Onnit was an absolute god-send for my road back to health and recovery. I participated in workouts on a daily basis that were engaging, but also nourishing, teaching me the importance of proper mobility and recovery."

"If you'd like, you can hear more about my health journey on my podcast!" Seth Marcus, who lost weight with Onnit

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

"Things like meal prep and finding a supportive community were some of the keys to my success. I learned it all through the Onnit 6 Challenge, and the Onnit community continues to give me the tools and support I need for my results to be sustainable." Angie Sanders, who lost weight with the Onnit Challenge

"Being frustrated by my lack of progress and excessive snacking were some of my greatest challenges, so I set out to address each one of those obstacles."

"I started nightly meditation and breathing exercises, and have learned to be kind toward myself, remind myself how far I've come, and go into every day with a plan. Having a plan each day and tracking my intake through Lose It! has helped me avoid mindless snacking."- Daniel Acevedo, who lost weight with the Lose It! app

"I had a hard time doing normal tasks such as walking up stairs and playing with my daughter, so I began tracking my meals and getting in daily exercise using Lose It!"

"I realized I was drinking so many of my daily calories, so now I drink around 150 ounces of water each day. I log my food for the day each morning so I know what to expect throughout the day. I also make sure to get in some form of exercise every day." Michael Murphy, who's lost 110 pounds

RELATED: Major Side Effect Of Not Drinking Enough Water

"I have lost 101 pounds so far, and I did that by drinking a gallon of water every day, taking classes 5-6 times a week, and focusing on my cardio. I did weight loss challenges at The Camp Transformation Center and learned to really push myself every time even when it got hard and I wanted to give up."

"To maintain my healthy lifestyle, I've limited my alcohol intake, tried cutting out a lot of processed foods, fast food, junk food, continued to drink a lot of water, and continued my workout routine." Alex Alvarez, who has lost 102 pounds

"I've lost 70 pounds so far and I've done it through changing my eating habits by following the nutritional guidelines at The Camp Transformation Center."

"I'm more conscious of what I eat and what I put into my body. I don't eat rice as much, even though you know us Filipinos love our rice. I now sometimes substitute my rice with salad instead. At the end of the day, it was dedication, consistency, and the eating habits I changed that helped me lose the weight." Gian Muya, who lost 70 pounds

"I lost 20 pounds this year after gaining weight during Covid. I decided to try an Isagenix program, even though I was hesitant because of the price. It was a tough 30-day regiment and I had to completely change the way I was eating. I cut out dairy, red meat, alcohol, and in the first 30 days I lost 14 pounds."

"I decided to continue the plan but phased a few alcoholic drinks in here and there (just clear alcohol like vodka or tequila if I went out with friends). In May, I lost another 6 pounds."

"It really taught me to eat differently in a sustainable way. I can now go into a restaurant and know what to order. I treat myself occasionally, but I realize that my body doesn't really crave a lot of the stuff it used to anymore." Erin Talbot, who lost 20 pounds

"The biggest thing with my weight loss was getting my diet under control. Previously, every burger was a double cheeseburger, every scoop of potatoes and cheese had a second one behind it. Dessert was a 'yes, please!' But I realized no amount of exercise can undo this."

"I also found intermittent fasting to be a game-changer for me. It turns your body off fat-creation mode and puts it into fat-burning mode."

"And finally, regular exercise was a necessary part of it for me. It's not about being a gym rat, although I kind of am, it's just using your physical body to become stronger and healthier." Ben Nettleton, who lost 35 pounds

RELATED: Try This Intermittent Fasting Tip To Lose Stubborn Fat, Expert Says

"Because of my occupation (recipe developer), making large lifestyle changes just wasn't an option, but I started to make a conscious effort to control portion sizes by using small plates."

"I also eat all of my veggies and proteins first and then if I am still hungry, add carbs. Lastly, and the biggest change for my journey was daily exercise. I make sure to do a 30 minutes run/walk combo every morning on my Nordictrack." Jessica Formicola, who lost 35 pounds

"My buddies and I actually made a bet to see who could get in shape the fastest. I know it may sound strange, but I believe that to achieve your health goals, you have to make it about something bigger than you. Making a pact made me do the things I said I was going to do even when no one else was watching."

"I used a free app called MyFitnessPal and input my goal of losing weight. I tracked my daily calorie intake while still getting enough macronutrients to gain muscle. I also made sure I hit my step count by adding a 1-hour walk alongside my steps at work. My accountability started to slip so I hired a personal trainer who kept me accountable to my workout."- Kawan Karadaghi, who lost 22 pounds

"I recently lost over 30 pounds just by doing some very basic things. I learned to manage my portion control, track my daily calories, and change the types of desserts I have after meals."

"I'm not a big workout or exercise person, but I try to walk a few miles on the weekends if possible, nothing crazy! I've found that sticking to the basics and being aware of your caloric intake vs. what you burn in a day is all you really need sometimes." Sarah Levy, who lost over 30 pounds

"I lost over 100 pounds in the past 3 years from CycleBar. I was looking for a way to up my fitness game to actually see results and lose some weight. I started noticing results and fell in love with the classes at CycleBar, that I quickly decided to apply to become an instructor and teach my own classes!" Amy Schuerman, who lost 100 pounds

"I've gone from 265 pounds to 213 pounds, and I did this by making some key changes in my life. I gave up soft drinks, limited my intake of processed sugar, spent more time outside, and made more meals at home from scratch." Baron Christopher-who lost over 50 pounds

RELATED: If You Drink Soda, This Is What It Does To Your Body

"The biggest thing I did to jump-start my weight loss was meal planning. Having a plan each week for what I would be eating for breakfast, lunch, and dinner and a fridge stocked with food for those meals was a game-changer. Instead of running out for fast food at lunchtime, grabbing a last-minute pastry with my morning coffee, or calling for takeout because I was too tired to figure out what was for dinner I followed the plan I had made."

"This truly changed everything for me. Most of my unhealthy eating stemmed from choosing unhealthy foods in the moment when I was too hungry or tired to think about a better choice." Kristen, who lost over 20 pounds

"I came from a large, southern family who indulged in unhealthy foods and couldn't find time to make nutritious meals with their busy schedules. As an adult, I found myself falling into the same bad habits and weighing about 200 pounds."

"I discovered Pure Barre back in 2017 after taking advantage of a free week of classes and have been a member ever since. The welcoming atmosphere and encouragement from the studio's community have helped me overcome the intimidation of exercise and negative perceptions of my body." Allison Schweickert, who lost 50 pounds

"I was 49-years-old and 245 pounds when I was diagnosed with neuropathy diabetes. I reached out to Medi-Weightloss and the staff there taught me healthy eating habits, meal prep, how to monitor my blood pressure, and gave me ideas for exercise routines that would change my life for the better."

"I enjoy going for my hour-long morning walks and eating my favorite whole foods, and I feel more confident in holding myself accountable." Rachelle Rivera, who lost 85 pounds

"I am 44 years old and I have lost weight with WW and intuitive eating. I followed their program and I did very light exercises. It was the first time I really considered how hungry I was and why I was eating what I was eating." Pesha Perlsweig, who lost weight with WW (formerly Weight Watchers)

RELATED: Ways Intuitive Eating Can Help You Lose Weight, Say Dietitians

"It's been a wild ride, but something that really helped me was discovering intermittent fasting, as well as realizing I wanted to limit my meat intake to chicken, pork, and bacon only on special occasions." Leslie Jacobs, who lost over 100 pounds

"I started with power walking every morning, 6 days a weekrain, heatwave, or shine. To amp that up, I threw in taking the stairs more. Walking in the door with a sweat is key after every walk."

"I then cut out things like rice and bread and mashed potatoesthat 3rd part I'm still working on. I also replaced fast food with smoothies, and learned to never skip a meal as well as enjoy fun cheat days."

"Another important thing I did for my weight loss journey was cut out negative friendships and any old negative thinking patterns." Sam Russel, who lost over 45 pounds

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20 People Explain Exactly How They Lost 20+ Pounds This Year | Eat This Not That - Eat This, Not That

Weight loss can be hard for many, with results taking time to show and it taking a lot of determination. However, eating a protein-rich diet could help aid slimmers, with protein keeping the body fuller for longer as well as support a healthy metabolism.

Some people may also opt for protein shakes or protein bars to help them increase their intake of the macronutrient.

For those who are vegetarian and looking to follow Dr Mosleys Fast 800 weight loss plan, he said: We do have meal replacement shakes which are very rich in protein, and were also aiming to produce protein boosters, to help people who might otherwise struggle with it.

While protein can help slimmers lose weight, it is also an important macronutrient for building muscle.

The expert explained: The reason for protein is you need it for your muscle.

The amino acids in protein help to repair and maintain muscle tissue and help you recover from working out.

Dr Mosley added: You also need it for all sorts of essential metabolic processes, and also because when you consume it, its digested slower by the body so you dont get the same sort of peaks.

There have been several studies over the years to determine the relationship with weight loss and protein.

One 2011 study in obese men, who consumed 25 percent of calories from protein, detailed increased feelings of fullness as well as reduced late at night snacking desires.

As well as helping aid weight loss, according to Healthline protein can also prevent weight gain.

It said: A high-protein intake helps you build and preserve muscle mass, which burns a small number of calories around the clock.

Eating more protein makes it much easier to stick to any weight loss diet, be it high-carb, low-carb, or something in-between.

While it is important to eat protein-rich meals, consuming high-protein snacks can also help slimmers stay on track.

Dr Mosley said: I find that if youre eating something which has plenty of fibre in it and plenty of nutrients, I really dont get hungry at all.

I would go for a small handful of nuts or something like that, it really takes the edge away.

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Michael Mosley: Reason you need to eat protein for weight loss - and how much to eat - Express

For some, breakfast is the most important meal of the day, for others, they simple cannot eat it and wait until lunchtime to break an overnight fast. Express.co.uk spoke exclusively to James Collier, Co-Founder and Head of Sustainable Nutrition at Huel about the benefits of having breakfast and the best foods you should be eating first thing in the morning if you want to lose weight or are on a weight loss journey.

Summing up Huel in one sentence, James said: Huel is nutritionally complete food in a convenient form that contains all essential nutrients.

He went onto explain why Huel was set up: Julian [Hearn] who is the main founder of Huel found that sometimes preparing food can be quite an arduous task, and time consuming.

For that reason, people are going to less nutritious alternatives, just because they're quick and convenient and fill a gap.

So if we can satisfy convenience with something that's healthy, then that solves that problem. So I was contacted as a nutritionist seven years ago, and we went from there.

As for what makes Huel different from other brands, the nutritionist explained: Huel is in a growing space, there are some other [competitors] out there. But primarily ours are vegan suitable - others arent.

And also, the choices of ingredients rather are optimal for keeping people full, providing good nutrition is the best forms of micronutrients, vitamins and minerals, and it's convenient and tasty.

Shop Huel nutrition here.

READ MORE:Meghan Markle: The exercise she says changed her body instantly

It's also designed by professional, nutritionists, James added.

Huels main products are powders which you add water to and some have raised concerns about being on a full or part liquid diet when trying to lose weight.

James response was: People can have Huel as much or as little as they'd like to fit in with their lifestyle, routine.

So, we don't like the term meal replacement, because you wouldn't say 'I'm not going to have fish and chips tonight, I'm going to replace it with a pizza'.

Same as you wouldn't replace Huel with fish and chips and vice versa. You'd have Huel or fish and chips.

We don't just do the powdered foods, we've got the ready to drink, we've also got bars as well, and our hot and savoury products, which is something that you use hot water, leave for a few minutes and eat with a spoon so it's closer to what people recognise as food, he revealed.

In terms of the benefits of breakfasts versus fasting until mid-morning or lunchtime, James said: Some people get on well with fast, but obviously it depends on the time you've had the last meal of the previous day, if you've had it about five oclock, then having breakfast can be more advantageous.

But you've just fasted for a long time, most people fast for at least 12 hours, so it provides nutrients first thing to give people energy.

Obviously the right sort of breakfast is ideal, he continued. If you're just going to have sugar filled with a high glycemic index, which is basically the speed that carbs breakdown, cereals, that's not going to be very filling.

Some people like a 16 hour fast as they used to that, maybe they're better adapted to it and that's fine.

Getting some nourishment can sort of help stabilise blood sugar levels.

But as I mentioned, it's got to be the right source. The breakfast cereals which are available are often dressed up to be healthy - the addition of B vitamins and iron on the label - but really, the carbs that they're made out of break down really quickly, so it's going to cause an energy surge after a period of fasting, and then that then you're going to get the slump, James explained.

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Huel Powder v3.0-Huel Powder v3.0 is a nutritionally complete meal in powdered form. Just mix with water in the free shaker provided and consume. Its nutritious food ready in under a minute with flavours that include Vanilla, Banana, Chocolate, Berry, Mint Chocolate, Coffee and Salted Caramel. From 1.32 per meal, each pouch contains 17 meals, and customers can scale portions up or down to whatever size they need.

Huel Black Edition- Huel Black Edition is packed with 33 percent more protein than Huel Powder v3.0. Ready to go in under a minute, and a lower-carb option as compared to Huel Powder v3.0, it is perfect for those who want to spend less time in the kitchen. Flavours include Vanilla, Coffee Caramel, Chocolate, Banana, Salted Caramel and Strawberries & Cream. From 1.47 per meal, each pouch contains 17 meals but portions are totally flexible.

Huels guide to fat loss

There are no quick and easy fixes for fat loss, but it can be simple, Huel says.

The first thing that needs to be done is defining your goal, most people say they want to lose weight but what does this mean? When we commonly talk about losing weight, we really mean that the goal is to lose fat.

How do I lose fat?

To lose or burn fat you need to consume fewer calories than your body uses.

When your body doesnt have enough calories for energy it uses the energy stored as glycogen in your muscle first, then your fat stores.

Huel recommends you aim to lose one pound of fat per week, any more and it gets hard; see the numbers below:

Huel also explains how it is important to get all essential nutrients in your diet: Your health is vitally important, not just your waistline.

The best diet is the one you can stick to, the brand adds.

Shop Huel here.

This article containsaffiliatelinks, which means we may receive a commission on any sales of products or services we write about. This article was written completely independently, see more detailshere.

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Nutritionist warns against breakfast cereals when trying to lose weight - 'Not healthy!' - Express

Walking has always been the best method to stay fit and healthy. Various studies have shown the improvement of mental and physical health by brisk walking. This is one of the most common aerobic exercises that people usually practise. Faster pace has numerous health benefits.Also Read - Want to Lose Weight? Try Intermittent Fasting For Weight Loss, Says Study

The fast pace of walking is known as brisk walking. A lot of people prefer brisk walking as it has a combination of different forms of walking fast-paced, jogging leisure walking. However, it is important to get the technique right. Heres the right way of doing it: Also Read - Can a Toxic Liver Affect Your Health? Heres What We Know

Here are five benefits of brisk walking: Also Read - Benefits of Running VS Benefits of Jumping Rope Which Workout Style is More Effective For Weight Loss?

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From Healthy Heart To Strengthening Muscles, Check Out These Benefits of Brisk Walking - India.com

These days intermittent fasting is gaining popularity with Bollywood celebrities like Varun Dhawan, Bharti Singh, Malaika Arora Khan, Alia Bhatt, etc., following the trend.

Intermittent fasting (IF) is what people are following these days to improve their health, lose weight and make their lifestyle simple.

What is intermittent fasting?

Intermittent fasting is when people change their eating patterns and the timings between fasting and eating.This type of fasting does not tell you what to eat but rather when and to eat.

How is intermittent fasting done?

People who follow intermittent fasting extend their fast for a little longer. They usually fast for 16-hours every day while eating for 8-hours. This can be by skipping breakfast, having lunch at noon, and dinner by 8 PM.

Its effects on hormones and cells:

Repeatedly, the levels of growth hormone increases which benefits one in losing fats and muscle gain.

Due to intermittent fasting, the levels of insulin drop, and insulin sensitivity improves. While fasting, the cells start the cellular repair process, following which cells digest and remove old and dysfunctional proteins which are built up inside the cells.

How does intermittent fasting benefit weight loss?

This is one of the most common reasons why people choose intermittent fasting. Since one consumes fewer meals each day, the calorie intake reduces, resulting in weight loss. It also helps in increasing the metabolic rate.

However, if one eats a massive amount of food during the eating period, it does not help in losing weight. The reason why intermittent fasting is successful is that it makes you eat fewer calories.

Dos of intermittent fasting:

Don'tsof intermittent fasting:

Who should avoid intermittent fasting:

One must take care of the side effects and follow this fasting under proper guidance. Hunger is the main side effect of this type of fasting.Few people also start feeling weak which can also be temporary since the body takes time to adapt to new eating patterns.If you have any medical condition such as diabetes, problems in blood regulation, underweight, under any other medications, etc. should follow after talking to your doctor.

Well, we hope this helps you in intermittent fasting, and you are successful in following this trend!

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Why is intermittent fasting gaining popularity? Here's all you need to know - Mumbai Live