You often hear the word metabolism, and how to boost it but what does that mean?
Your metabolism refers to a series of chemical reactions in the body that enable them to grow, reproduce, repair, maintain structure, and respond to their environment.
There are essentially two different types of metabolism – catabolism and anabolism.
Catabolism refers to the process of breaking down molecules to gain energy. An example of this is digestion, in which your body breaks down food, breaking down complex molecules into simpler ones to release energy that can be used by the body.
I often refer to this as a jumbled up strand of pearls, where each pearl is intended to be a molecule that gets absorbed. The body needs to catabolize (break down) the jumbled strand to get to a point where it can absorb the individual pearls separately.
Anabolism refers to the process of building up a complex of molecules from smaller ones. An example of this is the building of bone, where molecules are layered on top of one another to make a strong, secure structure.
1. Eat Protein Rich Foods
There are many reasons to ensure you include protein with each meal. When it comes to metabolism, protein-based foods require more energy to break down and digest. This is also known as the thermic effect of food.
Additionally, regular protein intake is required to maintain and/or build muscle. Muscle mass is for more than just vanity. Having adequate muscle for your frame and body size is important for two reasons:
- Muscle burns more calories at rest than fat. This means the more muscle mass you have on your body the more calories you burn when you’re sitting at your desk or watching TV.
- Muscle decreases insulin resistance. Said another way, muscle provides more place for your insulin to be used to put glucose in your cells. This makes your cells less insulin resistant which decreases your body’s ability to store fat due to high insulin levels.
For these reasons protein-based foods are a very important factor in influencing metabolism. It is important to have protein with each meal. A very basic framework for the amount of protein needed is to start with 20-30 grams of protein for breakfast and 30-40 grams of protein for lunch and dinner.
2. Eat Enough Calories
Eating adequate calories is a way to trigger, or remind your metabolism to continue burning full force. When you get into a mode of restriction, or what I call “dieting mentality,” it subtly tells your body that you do not have enough food, or calories, to continue burning adequately. This puts your body into “starvation mode,” where it will slow down and reserve your energy until your body is sure there are enough calories to continue burning.
It is necessary to consume a minimum of 1000-1200 calories daily to ensure you do not fall into “starvation.” There may be occasions, such as when you are sick, when your calorie level may fall short, however on a regular basis you need to consume calories in order to burn calories.
3. Increase Fiber Intake
Increasing your fiber intake is crucial for boosting metabolism and overall health. Fiber-rich foods, such as legumes/beans, fruits, vegetables, and whole grains, not only aid in digestion but also promote satiety, helping you feel full longer. This can prevent overeating and support weight management. Additionally, fiber requires more energy for your body to digest, contributing to a higher thermic effect.
Soluble fiber, found in foods like oats, beans, and apples, can help regulate blood sugar levels and reduce insulin spikes, which is beneficial for metabolic health. Meanwhile, insoluble fiber, found in whole grains and vegetables, promotes regular bowel movements and supports a healthy gut microbiome. Aiming for at least 25-30 grams of fiber daily can significantly impact your metabolism and overall well-being.
4. Consume Green Tea or Coffee
Both green tea and coffee have been shown to have metabolism-boosting effects. Green tea contains catechins and caffeine, which can enhance fat oxidation and improve exercise performance. Studies suggest that drinking green tea regularly may increase energy expenditure and promote fat loss.
Coffee, on the other hand, is rich in antioxidants and can stimulate the central nervous system. A study in Metabolism demonstrated that coffee consumption could increase metabolic rate by 3-11%, with the most significant effects seen in individuals with lower habitual caffeine intake. The caffeine in coffee can also enhance fat oxidation, further supporting metabolic health. Therefore, incorporating moderate amounts of green tea or coffee into your daily routine can provide significant benefits for metabolism.