Leena Watts
Dietitians agree that a person's genetic makeup is the greatest determinant of their metabolism. However, they also agree that certain lifestyle changes can be made to boost one's metabolism. For instance, dietitians recommend eating more salads, lean proteins, whole grains, produce, nuts, and seeds. They also suggest cutting out refined carbs and sugar-sweetened beverages. In addition to diet, strength training and high-intensity interval training (HIIT) can help to increase one's metabolism.
| Characteristics | Values |
|---|---|
| Metabolism | The internal process by which the body expends energy and burns calories |
| Metabolism is affected by | Age, diet, body composition, sex, body size, physical activity, health status, medications |
| Metabolism and weight loss | Metabolism plays a role in weight loss. Weight loss occurs when the body burns more calories than it consumes |
| Restrictive diets | May slow down metabolism as the body interprets reduced calorie intake as a threat of starvation |
| Diets to boost metabolism | Mediterranean diet, rich in fruits, vegetables, seafood and olive oil |
| Pescatarian diet | |
| Keto diet | |
| High-protein diet | |
| Lifestyle factors | Exercise, sleep, strength training |
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What You'll Learn
Restrictive diets can slow down your metabolism
When you follow a restrictive diet, your body interprets the reduced calorie intake as a threat of starvation, and it slows down your BMR, burning fewer calories over time. This is why weight loss can be difficult, as it often leads to a slower metabolic rate, which can be counterproductive to the goal of weight loss.
Research has shown that even a moderate calorie restriction can slow down metabolism. In a study, participants who consumed 1,114 calories per day experienced a greater decrease in their resting metabolic rate than those who consumed 1,462 calories, despite similar weight loss in both groups. Another study found that obese women who ate 420 calories per day for 4-6 months had significantly lower resting metabolic rates, and even after increasing their calorie intake, their metabolic rates remained lower than before the diet.
Additionally, severe diets, especially when combined with exercise, can further reduce your body's calorie intake threshold, making it more challenging to maintain a healthy weight. To avoid this, it is essential to choose foods that boost your metabolism. For example, research suggests that a diet higher in protein can help minimize the decrease in metabolic rate during weight loss and maintenance. Strength training exercises can also boost metabolism by building muscle tissue, which burns more calories than fat, even at rest.
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The Mediterranean diet is recommended by dietitians
The Mediterranean diet is particularly beneficial for heart health. It has been shown to lower the risk of cardiovascular disease, including heart attacks and strokes, and can also help to reduce risk factors such as obesity, diabetes, high cholesterol and high blood pressure. In addition, the Mediterranean diet has been linked to improved brain health, with one study finding that the healthiest eaters at age 50 had a 90% lower risk of dementia compared to those with less healthy diets.
This diet is also effective for weight management. It supports a healthy body weight and can help maintain weight loss by keeping vital functions going, such as breathing and circulating blood. The Mediterranean diet's emphasis on healthy fats, such as extra virgin olive oil, may aid in removing excess cholesterol from arteries and keeping blood vessels open.
Furthermore, the Mediterranean diet is a well-regarded eating plan that has consistently been ranked as one of the best diets by experts. It is easy to follow and is based on healthy and nutritious food choices. Dietitians can help individuals modify this diet to suit their specific needs, taking into account medical history, underlying conditions, allergies, and personal preferences.
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High-intensity interval training can elevate metabolism
Metabolism is the process by which the body converts food and nutrients into energy. It is influenced by various factors, including genetics, age, diet, and physical activity. While genetics play a significant role in determining one's metabolic rate, it is not the sole factor, and making healthy lifestyle choices can help boost your metabolism.
High-intensity interval training (HIIT) is a popular form of exercise that involves short bursts of intense activity alternated with recovery periods. This type of training has gained attention for its ability to elevate metabolism, making it an effective tool for weight loss and overall health improvement.
The intensity of HIIT workouts increases the body's metabolic rate, causing it to burn more calories during and after exercise. Research suggests that HIIT can elevate metabolism for several hours after a workout, resulting in additional calorie burning. This effect is attributed to the body's increased need for oxygen to restore its resting state, known as excess post-exercise oxygen consumption (EPOC).
Furthermore, HIIT has been found to boost the production of proteins essential for energy metabolism and muscle contraction in skeletal muscle. A study on male volunteers who underwent five weeks of high-intensity cycling training showed an increase in proteins related to mitochondria and muscle contractions, as well as increased acetylation of mitochondrial proteins and enzymes involved in cellular energy production. These adaptations contribute to enhanced metabolic function.
By incorporating HIIT into your fitness routine, you can take advantage of its metabolism-boosting effects. HIIT workouts can be tailored to different activities, including sprinting, biking, jumping rope, or bodyweight exercises. The short duration and high-intensity nature of HIIT make it a time-efficient way to elevate your metabolism and reap the benefits of improved metabolic health.
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A nutrient-dense diet with limited processed foods
A nutrient-dense diet is one that is rich in vitamins, minerals, lean protein, and other nutrients. It is important to consume a variety of nutrient-dense foods to ensure the body gets all the necessary nutrients it needs to function optimally.
Nutrient-dense foods include whole vegetables, fruits, cocoa, seafood, eggs, liver, berries, and fatty fish. These foods are rich in nutrients relative to their calorie content, meaning they provide a high amount of nutrients with fewer calories. For example, eggs are sometimes referred to as "nature's multivitamin" due to their high nutrient content, especially in the yolk. Similarly, liver, as a food, is highly nutritious because one of its functions in the body is to store important nutrients. Consuming liver once a week can ensure you get optimal amounts of vital nutrients.
When choosing foods, opt for whole-grain options over refined grains, as they are more nutrient-dense. For example, whole-grain bread has more protein, magnesium, fiber, potassium, vitamin B6, and zinc compared to white bread, which has fewer nutrients and mostly just contributes calories.
In addition to including more nutrient-dense foods, it is also important to limit processed foods. Processed foods tend to have added fat, sugar, and other additives, which can be detrimental to health. The more a food is processed, the more likely it is to have lost its natural nutrients and had unhealthy ingredients added. Therefore, it is best to choose fresh, plant-based foods and lean proteins whenever possible and limit snacks like chips, cookies, and crackers, which are typically highly processed and low in nutrient density.
By focusing on nutrient-dense foods and limiting processed options, individuals can improve their overall health, increase energy levels, lose weight, and reduce their risk of chronic diseases such as heart disease and stroke. This type of diet can also help manipulate metabolism to a degree, which can aid in weight loss efforts.
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Drinking water can help cut down on cravings for sugary drinks
Metabolism is the process by which the body converts food and drink into energy. It is influenced by genetic makeup, age, diet, and physical activity. While a slow metabolism can contribute to weight gain, it is often a minor factor compared to poor diet and inactivity. To boost metabolism, one can engage in strength training and high-intensity interval training, which increase muscle mass and elevate metabolism. Additionally, certain foods can impact diet-induced thermogenesis, potentially increasing the resting metabolic rate.
Drinking water can be an effective strategy to reduce cravings for sugary drinks and improve overall health. Firstly, dehydration is a common trigger for sugar cravings. By staying properly hydrated, individuals can avoid these cravings and improve various bodily functions. Water increases blood flow and oxygen to the brain, enhancing cognitive abilities. It also aids in digestion and helps prevent the formation of kidney stones, which are more common in those who consume sugary drinks.
Replacing sugary drinks with water provides the body with necessary hydration without the negative consequences of excess sugar consumption. Sugary drinks can lead to tooth decay, obesity, and cardiovascular issues. They cause a spike in blood sugar, followed by a significant drop, resulting in an energy crash. Additionally, the body can become accustomed to high sugar intake and crave more, leading to a vicious cycle.
Water, on the other hand, provides stable hydration without the negative side effects. It is a simple and effective way to curb cravings for sugary drinks and improve overall health. By drinking water instead of sugary beverages, individuals can avoid the health risks associated with high sugar consumption and maintain better energy levels throughout the day.
In addition to hydration, there are other strategies to reduce sugar cravings. Eating regularly, every 3 to 5 hours, helps stabilize blood sugar levels and prevents irrational eating behaviours. Choosing protein-rich and fibre-rich foods can also help maintain energy levels and reduce cravings. For some, cutting out simple sugars entirely (going "cold turkey") can be effective, as it may curb cravings over time. Chewing gum, eating fruits, and keeping healthy snacks on hand are additional ways to satisfy sweet cravings while providing nutritional benefits.
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Frequently asked questions
Metabolism is the internal process by which the body expends energy and burns calories. It runs 24/7 to keep the body moving, even when resting or sleeping, by converting food and nutrients into energy. The body burns calories even at rest, and this is called the basal metabolic rate (BMR).
There are several ways to speed up your metabolism. Firstly, exercise is a major component of calorie burn, so strength training and high-intensity interval training (HIIT) can help. Secondly, eating habits can also increase your metabolic rate. Eating more protein can boost your metabolism as it requires more energy to be expended for metabolism. Finally, genetics plays a role in metabolism, and some people naturally have a faster metabolism.
Dietitians recommend a nutrient-dense diet with limited processed foods. They suggest incorporating more vegetables, lean protein sources, and fibre, which can be found in plant-based foods, nuts, seeds, whole grains, and legumes. Drinking water and cutting down on sugar can also help.
