Metabolism refers to the various chemical reactions that occur inside the body to sustain life. Metabolism divides into two broad categories: catabolism and anabolism. Catabolic reactions involve the breakdown of larger molecules into simpler ones, and anabolic reactions involve the synthesis of complex molecules. Metabolism includes the brain, gut, hormones, molecules and fat cell messenger chemicals, which together influence weight by regulating the rate at which calories are burned. Poor nutritional habits, genetics, lack of exercise and yo-yo diets often correlate to a slow metabolism.
Significance
Metabolism is vital to the regulation of all body processes. The science of nutrigenomics infers that food can alter gene expression by binding to certain receptors, affecting metabolic rates. According to Mark Hyman, M.D., author of the book "Ultrametabolism," food quality and eating behaviors, stress and physical activity levels all affect metabolism. These factors influence how the body processes foods, assimilates nutrients, burns calories and regulates health and weight. Food contains information that controls metabolism by instructing genes to release certain hormones and enzymes. A diet for a slow metabolism is not just about calories--it integrates food quality.
Function
A diet for a slow metabolism aims to stabilize blood sugar levels, improve insulin sensitivity, promote storage of carbohydrates in the form of glycogen rather than fat and increase fat-burning through the process of thermogenesis. Certain foods, such as protein and complex carbohydrates, exert a thermic effect, which means that the body must work harder to digest, process and utilize the nutrients found in these foods. This in turn promotes thermogenesis, or additional heat produced by increased metabolism.
A diet for a slow metabolism also takes into consideration meal frequency, portion size, food types, biochemical individuality and the percentage ratios of the three macronutrients: protein, carbohydrates and fat. Eating higher amounts of protein and complex carbohydrates results in greater caloric expenditure compared to eating a diet rich in fat and processed carbohydrates.
Types
Roger Williams, Ph.D., is the pioneer of biochemical individuality. The work of Dr. Williams revealed that diet and nutritional status affect gene expression. Gene expression influences all physical and biochemical characteristics of an individual; hence, diet can alter body composition and metabolism. According to William Wolcott and Trish Fahey in their book "The Metabolic Typing Diet," each person has a unique metabolic type that can be classified into three broad categories: slow oxidizers, fast oxidizers and mixed oxidizers. Metabolic typing infers that eating the wrong type of foods for your genetic constitution will negatively impact metabolism, and the body will not function at its optimum and obtain the right nutrient balance.
Features
A whole-foods diet based on fruits, vegetables, lean protein, nuts and seeds is best for optimizing metabolism since it provides the body with the proper tools for cellular repair, maintenance and growth. Amino acids are used by the body as building blocks for protein repair and synthesis. Nine out of the 20 amino acids are considered essential and must be obtained solely through diet.
A diet for a slow metabolism functions to provide adequate levels of protein at every meal to maintain an anabolic effect that prevents muscle wasting. Lean body mass is active tissue, which is more metabolically demanding than fat tissue. It helps increase the minimum daily calorie requirements needed by the body to carry out normal functions such as breathing and digestion. Consuming a source of complete protein every two to three hours can help prevent loss of lean muscle tissue. Vegetable protein is incomplete and requires proper food combination. Also, an optimum diet takes into consideration liver health, since this organ plays an important role in metabolism.
Considerations
A slow metabolism can be the result of numerous factors, including genetics, eating the wrong foods, not getting enough physical activity and using certain medicinal products. Usually, a slow metabolism is the result of a combination of these factors. Interestingly, despite the popular belief that low-calorie diets are beneficial, they can substantially depress metabolic function. Eating below basal metabolic rate requirements, or the total amount of calories needed to sustain life, causes the body to enter starvation mode. This results in a slower metabolism. Perceiving famine, the body will store any food eaten, regardless of how small the portion may be.
References
- "Alternative Medicine: the Definitive Guide"; Larry Trivieri and John W. Anderson; 2002
- "Burn the Fat, Feed the Muscle"; Tom Ventuo; 2006
- "The Body Fat Solution"; Tom Ventuo; 2009
- "The Metabolic Typing Diet"; William Wolcott and Trish Fahey; 2000
- "Ultrametabolism"; Mark Hyman, M.D.; 2006
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