Download Metabolism and Diet

Well-being Guide
Metabolism and Diet
This will look at metabolism and factors that affect its efficacy, it will look at food and drink
known to speed up or slow down metabolism and also some of the ways we can change our
metabolism. There are many factors which may affect metabolism including age, sex, weight,
medication, diet, lifestyle and many more. However the good news is that we can change
some of these factors to speed up your metabolism and burn more calories at rest, the most
effective way to do so is to exercise using a range of intense cardiovascular training such as
interval training alongside some resistance work. This is because muscle burns more than fat
therefore the leaner we are the more calories we will burn while resting, sleeping etc.
There are many ways to speed up metabolism using our diet as well; we can change what we
eat, the quantity and the times we eat as all affect how quickly our metabolism will work.
Firstly eating little and often will make our metabolism more efficient this is because 10% of
our daily calories are spent absorbing and digesting the foods we eat therefore the more times
we eat during the day the more this will be brought into effect. Replacing big meals with
small regular meals is the key to this process, also metabolism boosting snacks which we
shall look at below. Foods rich in protein will also help us feel fuller for longer therefore
avoiding cravings for high sugar and fat foods. The best choices of high protein foods are
skinless meat such as turkey or chicken, low fat fish and low fat dairy products also lentils
and beans.
Spicy foods also boost metabolism as it takes energy for the body to cool down or heat up.
Research shows that spicy food may raise metabolism by up to 50% also colourful spices
have powerful anti-inflammatory properties also so if you are training they may help with
recovery.
Green tea is also known to speed up metabolism; it aids weight loss when replacing caffeine
and also is full of antioxidants known to improve health.
A diet rich in antioxidants will not only boost the metabolism but also the immune system, it
can delay ageing and have cancer preventing properties. A diet high in fruit and vegetables
will provide you with essential vitamins and minerals as well as plenty of fibre to help keep
the digestive tract strong and healthy.
To gain control of our metabolism we must look at the hormones which affect its efficiency
two of the main hormones which accelerate fat storage are insulin and cortisol to do so we
must look at the ideal foods to keep our energy levels up throughout the day. A low GI diet
will also help with energy levels and maintaining a healthy diet.
Metabolism Boosting Foods
Almonds: These contain healthy fats as well as fibre and protein; the essential fatty acids help
speed up metabolism just by ingesting them. They also contain antioxidants to keep you
strong and healthy. Be careful only to eat a hand full of nuts at a time if you are aiming for
weight loss. Although the fats are healthy they are also calorific in high numbers.
Natural Yoghurt: Contains plenty of pro biotic to help the digestive tract stay healthy and
keep metabolism higher.
Beans: Loaded with fibre and protein they will keep you fuller for longer, help with recovery
from exercise also a good alternative to meat which is higher in calories.
Spinach: Great to add to salads, sandwiches’ and wraps packed with antioxidants helping
your body to repair but also to free the body of free radicals which build up and have negative
effects on the body. Contains iron, vitamin c, potassium and magnesium.
Eggs: One of the best metabolism boosters, high in protein a medium egg only contains about
76 calories and will help you feel fuller for longer. Is known as one of the best foods to help
boost metabolism and aid energy levels.
Turkey: A great source of complete protein and a known super food it can aid muscle repair
from exercise and provides plenty of health benefits.
Chicken: When skinless is a great choice of protein and lower in saturated fat than many
other meats.
Salmon: Loaded with lots of healthy Omega 3 and containing plenty of cancer preventing
agents. One of the healthiest fish right now is the wild pacific salmon full of healthy protein.
Peanut Butter: Although high in calories a small amount can be very beneficial. Contains
fatty acids to boost metabolism and is high in fibre, also contains some protein.
Whole Grains: Low GI therefore slow releasing for good energy levels, higher in fibre and a
healthier choice.
Berries: Packed with antioxidants, great for maintaining health and boosting metabolism. Full
of vitamins and minerals and anti-ageing properties. They are also known to have plenty of
cancer preventing properties.
Cayenne Pepper: Heats up the body which in turn speeds metabolism as it tries to cool the
body again, this also aids fat burning as calories are used in the process. Colourful spices are
also well known for their anti-inflammatory properties which are great for those doing
regular exercise. Cayenne pepper is known also for aiding the body to detox or cleanse. Also
it contains anti-flu and cold agents to help boost the immune system.
Vegetables: A necessity for maintaining a quick and healthy metabolism, they are high in
fibre, vitamins, minerals and essential nutrients. Ten to twelve servings a day would keep
metabolism at a high level and maintain and healthy diet. Aim for a rainbow diet plenty of
variety and colour.
Apples: Low in GI and a great snack to keep a boosted metabolism and immune system, full
of fibre and will help keep you fuller for longer.
Coffee: Research is clearly divided on coffee however on the plus side it can speed up
metabolism and be beneficial for a healthy heart and increased concentration.
Green Tea: A great metabolism booster especially in the morning also contains anti-oxidants.
Water: In my opinion one of the most important components to a healthy diet and lifestyle,
two litres of water per day and an extra 500ml for each half an hour of cardiovascular
exercise completed. Drinking cold water will boost the metabolism by roughly 24% as your
body works to cool the water down.
Avocado is a metabolism booster although relatively high in calories at roughly 160 calories
per 100g most of the calories come from mono-unsaturated oleic acid which is used by the
body as slow burning energy source. Increasing the amounts of mono-unsaturated fats over
polyunsaturated fats and carbohydrates improves insulin sensitivity and glycemic control
which is a major factor in weight gain and diabetes. Avocado is high in not only monounsaturated fats but also fibre, low carbohydrates, good proteins and also increases satiety
keeping you fuller for longer.
Avocado is also a great source of omega-9 fats which has many health benefits it has also
been found to reduce blood pressure and bad cholesterol at the same time as increasing good
cholesterol. Omega-9 fat helps absorb fat soluble vitamins and antioxidants when eaten with
other high anti oxidant foods such as butternut squash, leafy green vegetables or carrots are
more accessible to the body. Another benefit of the body being able to use vitamins and
antioxidants more efficiently is also that is subdues hunger which aids the body and mind in
its weight loss battle.
Avocado has the opposite effect to foods such as pasta, rice, potatoes and bread which
actually increase hunger. The above foods are high in carbohydrates which directly affect
insulin levels in the blood.
Basing meals around healthy proteins, vegetables and good fats like those found in avocados
will aid weight loss and help avoid insulin rollercoaster’s often brought on by high
carbohydrate diets and sugary foods. Also when we eat meals and still feel hungry it is often
a sign we are lacking a nutrient not provided in the last meal. When tempted by salty snacks
this often is caused by lack of water in our diets and actually leaves us more dehydrated.
Dehydration is often also mistaken as hunger by the body therefore make sure you drink
plenty of water.
Do not cut out carbohydrates from your diet however look at the types of carbohydrates you
are consuming. Only choose slow releasing energy packed choices and only eat high
carbohydrate meals when you are due to complete heavy, long endurance exercise the next
day.