Metabolic processes refer to all the chemical reactions that occur in the body, including absorption, digestion, nutrient assimilation, elimination and detoxification. Metabolism is also one of the primary factors that influence weight, and often people correlate a slow metabolism to weight gain. In the field of nutrigenomics, researchers study how nutrients in food interact with genes by binding to receptors. In terms of weight loss, this means that depending on the type of food eaten, a set of instructions will be sent to the genes to either burn off food and fat, or to simply channel the energy consumed into storage.
Function
A diet geared toward raising the metabolism also helps restore body balance. It substitutes high-glycemic foods that quickly raise blood sugar with foods that result in a slower release of sugar. Protein and complex carbohydrates should also be included in the diet to help stabilize blood sugar. A diet for increasing metabolism uses calorie counting and tapering. Small, frequent meals are better absorbed and digested by the body than larger meals. In addition, the body needs a positive nitrogen balance to avoid muscle breakdown and promote cellular repair and synthesis. To enhance metabolic function, essential fats should also be added to the diet. Essential fats help increase oxygen transfer and promote fat burning.
Types
A high-metabolism diet varies depending on biochemical individuality. According to "The Metabolic Typing Diet," one of the main factors determining the metabolic type is the rate of cellular oxidation, which includes all the metabolic processes needed by cells to produce energy through oxidation reactions. In terms of the rate of cellular oxidation, people fall into three broad categories: slow oxidiers, fast oxidizers and mixed oxidizers. Depending on a person's rate of cellular oxidation, the ratio among proteins, fats and carbohydrates may differ. Slow oxidizers require low-protein, low-fat and high-carbohydrate diets; fast oxidizers are often carbohydrate-sensitive and require high-protein, high-fat and low-carbohydrate diets; and mixed oxidizers require approximately equal amounts of the three macronutrients.
Time Frame
Meal size and frequency is as important as the quality of food consumed. To stimulate metabolism, small meals must be consumed every two to three hours. Small meals help prevent a rapid rise in insulin, the hormone responsible for moving nutrients into cells for energy or storage. Small, complete meals are efficiently used up for energy to maintain all physiological processes. Similarly, meal frequency works to maintain blood sugar.
A diet for a fast metabolism also integrates protein with every meal to help replenish the body's needs for amino acids, taking into consideration that protein is not stored in the body. Consuming protein every two to three hours maintains a positive nitrogen balance in the body, which helps prevent muscle breakdown. Muscle is more metabolically active than fat, increasing metabolic function. Protein digestion also requires the body to do more work, which stimulates the metabolism.
Misconceptions
One of the major misconceptions regarding dieting is that a calorie is just a calorie. According to the natural body builder Tom Venuto, author of the book "Burn the Fat and Feed the Muscle," body composition is affected not only by the amount of calories ingested, but also from the food source used for energy.
Other misconceptions include calorie requirements and food groups. For example, very low-calorie diets may work in the short term to decrease overall weight. This occurs, however, at the expense of an efficiently functioning metabolism. Most of the weight loss often comes from water and lean muscle tissue, disrupting natural metabolism and causing a relapse in weight gain.
Ironically, eating less and exercising more may also promote weight gain if insufficient calories are consumed. The body enters starvation mode; perceiving famine and not knowing when the next meal may come, the body will efficiently store any food eaten.
Considerations
Body types may be linked to metabolic typing, affecting the rate at which food is burned as fuel. General guidelines for a high-metabolism diet include eating a whole-foods diet based on lean proteins, fruits, vegetables, whole grains, nuts and seeds. This diet often integrates a higher ratio of proteins, from 30 to 40 percent, to maintain satiety and induce a thermogenic, or fat-burning effect. Certain people respond better to a higher intake of protein and fats because of carbohydrate sensitivity, but getting 40 to 50 percent of calories from carbohydrates works well for most people, even those who are slightly carbohydrate-sensitive. The cautionary advice, however, is to be aware of body changes. Any diet regimen should be tailored to individual nutritional and lifestyle needs.
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
