Diet to Speed Metabolism

Metabolism refers to the chemical processes that occur in the body to produce energy from the foods you eat. The body needs energy even at rest to perform its basic functions including organ functioning, growth and repair of cells, and respiratory and circulatory processes. An increased metabolism increases the calories the body burns and may assist with weight loss. In contrast, a slowed metabolism --- from inadequate diet, medications or health conditions --- may stall weight-loss efforts or lead to weight gain. A healthy diet combined with regular exercise may assist in naturally speeding up the metabolic rate.

Adequate Calorie Intake

A diet that is too low in calories may lead to a slowed metabolism. Without enough energy, the body goes into conservation, also referred to as starvation, mode, where it holds onto the fat stores it has to ensure it has enough energy to perform its basic everyday functions. This decreases the ability to burn calories and lose weight and is often a reason many low-calorie dieters hit plateaus. Without adequate energy stores, the body will start using protein for energy which leads to muscle breakdown and a further decline in the metabolic rate.

Eat Protein

Eating protein as part of a well-balanced diet will increase your metabolic rate to burn more energy. Protein is an essential nutrient needed in the body for the growth, repair and maintenance of muscle and body tissue. Muscle has a higher metabolic rate than fat, even at rest. Thus, when you have more lean muscle it increases calorie burn and consequently fat-burning potential for weight loss. Include lean sources of protein in your diet such as chicken, turkey, beef, fish, eggs, nuts and seeds.

Skim Milk

Milk may assist in increasing the metabolic rate as part of a healthy diet plan. The Good Housekeeping website cites a study performed by Stuart M. Phillips, Ph.D., an associate professor of kinesiology at McMaster University in Ontario, who looked at the effects of drinking skim milk in weight loss. Researchers followed a group of 56 men who combined five days a week of strength-training workouts with drinking 2 cups of skim milk daily versus men who drank soy milk or another carbohydrate drink. Results showed that the milk drinkers lost more fat and gained more muscle. Milk is high in protein which contains the amino acid leucine that prevents muscle loss while dieting.

Fibrous Foods

Fiber is an essential part of a healthy diet to assist in increasing the metabolism. Dietary fiber is the indigestible part of plant foods that is not absorbed or digested by the body. Rather, it passes through the digestive tract for elimination. It aids in regulating a healthy digestive system by bulking up stools to eliminate excess waste products and toxins from the body. This prevents constipation and relieves common digestive ailments such as bloating or flatulence. Increased digestive processes keep the metabolic rate stimulated, which leads to increased calorie burn and potential weight loss. Include a variety of fibrous foods in your diet such as whole-grain bread, oatmeal, brown rice, fruits and vegetables.