Metabolism refers to all the physical and biochemical processes that occur within living organisms that convert or use energy. Metabolic functions include digestion, nutrient assimilation and waste product elimination. Metabolism also controls body temperature, breathing, blood circulation, muscle contraction and brain and nerve functioning. Foods in the diet function to increase thermogenesis, promote satiety and rebuild muscle tissues and cells for optimum digestion.
Significance
Food is perceived by our bodies as a coding medium for growth. Food quality directly impacts metabolism. According to Mark Hyman, M.D., author of the book "Ultrametabolism," food molecules bind to specific receptors in the body affecting gene expression. This in turn determines which hormones and enzymes are released in the body, inducing either a fat-burning or fat-storing effect. Free radical formation, a natural process of cellular metabolism, causes oxidative damage to cells and tissues. Certain foods, such as fruits and vegetables, are high in anti-oxidant potential and may provide more added value than other foods. The anti-oxidants and phytonutrients contained in these foods helps reduce the potentially dangerous effects of cellular metabolism. Other foods increase our exposure to free radicals, such as barbecued meats, due to the oxidation reaction that occurs during grilling.
Foods
A high metabolism diet excludes refined and processed foods. White rice and bread ought to be substituted with brown rice and whole grains. It is rich in fruits and vegetables, and is based on foods that have a low glycemic load, in other words they do not cause a rapid rise in blood sugar. Preferential fruits on a high metabolism diet include cantaloupe, berries, apples, pears, plums and grapefruit. A diet intended to increase metabolism will incorporate a source of lean protein with every meal, such as fish, chicken breast or egg whites. It is also rich in essential fats, which can be found naturally in nuts and seeds, allowing up to 30 percent of calories to come from fat.
Types
An optimal macronutrient ratio for each meal approximates to 50 percent carbohydrates, 30 percent protein and 20 percent fat. The higher fat percentage should come ideally from healthy fats. Fats can help maintain satiety and may promote the secretion of fat burning hormones. A moderately high intake of protein also allows for greater satiety and a muscle-sparing effect. Protein also functions to moderate insulin release when combined with carbohydrates, enhancing metabolic function. Also, the thermic effect of protein allows for energy to be released as heat. It should be noted however, that biochemical individuality plays a critical role in optimal macronutrient ratios. Carbohydrate-sensitive individuals may do better on a diet regime that has a higher proportion of calories coming from fat and protein, and as low as 35 to 40 percent of calories from carbohydrates.
Features
A whole foods diet based on whole grains, lean protein, fruits, vegetables, nuts and seeds helps promote a healthy metabolism. Ideally, such a diet contains organic ingredients void of hormones, pesticides and antibiotics. It also includes liver healthy foods such as lemon, orange, garlic, ginger and olive oil. According to Tom Venuto, a steroids-free bodybuilder and author of the book "Burn the Fat Feed the Muscle," a diet for efficient metabolic function breaks down food portions into smaller more frequent meals. Women should ideally consume five small sized meals every two to three hours. Men on the other hand generally require more calories during the day, and should consume six portion sized meals during a day.
Considerations
Avoid eating until full, since the feeling of fullness indicates that you have consumed too much food for one sitting. Small, frequent meals help keep your metabolism running efficiently. Eating too much at one time may trigger your body to store food calories as fat, especially if the body does not immediately make use of the energy consumed. Furthermore, large meals do not allow enough time for the hunger signals to kick in. Skipping the next meal, which should be two to three hours later, will slow down the metabolism and increase the likelihood for fat storage.
References
- "Alternative Medicine: the Definitive Guide"; Larry Trivieri and John W. Anderson; 2002
- "Burn the Fat, Feed the Muscle"; Tom Ventuo; 2006
- "New Insights into the Mechanism of Action of Antioxidants"; J. A. Milner
- "The Metabolic Typing Diet"; William Wolcott and Trish Fahey; 2000
- "Ultrametabolism"; Mark Hyman, M.D.; 2006
Member Comments