Metabolism is the rate at which your body converts energy into food. Numerous factors contribute to metabolism, including body size and composition, gender, age, genetics and dietary and exercise habits. According to the Mayo Clinic, your metabolism adjusts to suit your lifestyle habits; thus, the most common cause of weight gain and reduced metabolism is eating more calories than you burn through physical activity. Numerous dietary changes can help improve your metabolism, weight and wellness.
Low Energy Density Diet
A low energy density diet consists of eating foods that are rich in nutrients, yet relatively low in calories. According to the Mayo Clinic, a diet based on fiber-rich, nutritious foods, such as fruits, vegetables and whole grains, allows you to consume more food volume while effectively losing weight. To begin adapting to a low energy density diet, increase the amounts of fresh fruits and vegetables you consume at meals and snacks. Replace refined carbohydrates, such as enriched breads, cereals, pasta and sweets, with whole grains, which can keep you fuller longer due to the rich amounts of fiber they provide. The Mayo Clinic also recommends broth-based soups; starting your meals with vegetable salad; and adding vegetables to denser foods, such as pasta, rice and casseroles, which reduces the caloric content and increases nutrients. Avoid or limit added sugar, saturated fats, deep-fried foods and processed snack foods, which tend to provide "empty" calories--calories low in vital nutrients. Since a reduced metabolism limits the amount of calories you can consume to lose weight, a low energy density diet may provide a useful--and not depriving--dietary option.
Low-Glycemic Diet
A low-glycemic diet aims to manage your blood sugar levels, which can help prevent excessive appetite, promote positive energy levels and lead to weight loss. According to the Harvard School of Public Health, a low-glycemic diet can help prevent obesity and type 2 diabetes and aid in long-term, healthy weight management. A low-glycemic diet is based on fruits and vegetables, which have a natural mellowing effect on blood sugar levels, and contains complex carbohydrates, such as starchy vegetables, legumes and whole grains in place of foods made with enriched flour or added sugar. Protein is an important part of a low-glycemic diet as well, as protein-rich foods can help balance your blood sugar, even when you consume high-glycemic foods, such as candy or soft drinks. Choose lean protein sources most often, as fatty meats, whole milk, fatty cheese and deep-fried protein sources can increase your risk for heart disease and cholesterol problems. Lean, protein-rich foods include skinless chicken and turkey breasts; egg whites; low-fat milk, yogurt and cheeses; fish; legumes. If you struggle with diabetes or hyperglycemia--high blood sugar--you may find that a low-glycemic diet improves symptoms such as lethargy, weakness and exhaustion as well.
Anti-Inflammatory Diet
An anti-inflammatory diet aims to prevent and reduce inflammation in the body while reducing your risk for cardiovascular disease, joint pain and immune system-related diseases. According to natural health expert Andrew Weil, M.D., an anti-inflammatory diet, though not intended as a weight loss program, often results in weight loss. Optimum anti-inflammatory foods include colorful fresh fruits and vegetables, such as berries, citrus fruits, tomatoes, spinach, squash and kale; whole grains; and fatty fish. Fatty fish, such as salmon, tuna, lake trout, herring and mackerel, provide omega-3 fatty acids--healthy fats known to reduce inflammation and support heart health and brain function. If you do not consume fatty fish regularly, you can reap similar benefits from ground flaxseed, flaxseed oil, walnuts, walnut oil and canola oil. Weil also suggests limiting processed foods and fast food and consuming primarily whole grains in their most natural form, rather than foods made from whole grain flour. Consume a variety of unprocessed whole grains, such as barley, spelt, quinoa, bulgur, wild rice, long-grain wild rice and air-popped popcorn regularly.
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