Metabolism is the mechanism which the allows the body to convert calories into energy. The rate at which this occurs can be affected positively by including certain foods in the diet. Foods that support a strong metabolism include lean proteins and fiber. When choosing foods to support a healthy metabolism, consider eating foods which take more energy to digest and that are naturally lower in calories.
Contributing Factors
According to the Mayo Clinic, there are several factors which determine your BMR, or basal metabolic rate. Your age, sex and body size combine to create your own natural metabolism. Those who have more muscle mass than fat will have a faster metabolic rate. They add that women generally have more body fat than men for their age, which is attributed to a slower metabolism. As muscle mass generally decreases with age, so does the metabolic rate.
Weight and Metabolism
When weight control becomes an issue, many believe that a slow metabolism must be to blame. However, the Mayo Clinic says this is rarely true. People who have conditions such as Cushing's syndrome or an underactive thyroid may have a metabolism that can't keep up but most people are overweight due to an excessive calorie intake. The Mayo Clinic explains that an "energy defecit" must be created in order to burn extra calories through metabolism. No matter what food choices you make, reducing your daily intake of calories is essential to support a healthy metabolism. If you suspect your metabolism is to blame for weight gain, it is best to visit your doctor to rule out any health problems.
Protein
According to an article on ILoveIndia.com called "Foods That Boost Metabolism," protein consumption should be increased in order to boost your metabolism. As it generally takes longer for protein to be broken down by the body, more metabolic energy is required for its digestion. They recommend eating protein with every meal to support metabolism. The Love to Know website states that whey protein powder is a complete protein which boosts metabolism. Other suggested protein choices include chicken or turkey breasts with the skin removed as well as salmon, sardines and tuna. Legumes, beans, walnuts and almonds are also good choices.
Fruits, Vegetables and Grains
Foods that are rich in fiber also require more energy to digest and are also useful for supporting metabolism for weight loss. The fiber found in oats, whole grain breads and cereals are good sources. Eating lots of vegetables and beans is also recommended. Specific vegetables which support metabolism include spinach, celery, chili peppers, tomatoes and dark green leafy vegetables. Good fruit choices include lemons, grapefruit, apples, pears and raspberries.
Additional Suggestions
Green tea is known to support a healthy metabolism. Drinking eight glasses of water throughout the day will also give your body what it needs for digestion and metabolic processes. Avoid fasting or skipping meals as this throws off your natural metabolism. Use cayenne pepper or ginger in cooking whenever possible, as they are both believed to stoke the metabolic fire.
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