Metabolism is a complex collection of chemical reactions through which the body converts food to energy and then utilizes that energy to perform functions that are essential to life. A sluggish metabolism can trigger a host of unwelcome symptoms, including fatigue, weight gain, lowered sex drive and depression. The foods you eat can affect your metabolic rate, and healthy protein-rich foods are among the most effective metabolism-boosters available.
Meat, Poultry and Fish
Meat, poultry and fish rank high on the list of protein-rich foods that can help speed up your metabolism, but you must exercise care in selecting which of these to include on your diet. Although all of the foods in the category contain a certain amount of fat, some of those fats are less desirable than others. When choosing cuts of beef, pork, lamb and veal, opt for the leanest you can find and trim off any excess fat before cooking. The same holds true for poultry, although chicken and turkey tend to have less fat than most meats.
Fish, particularly those from cold ocean waters, generally contain high levels of heart-healthy omega-3 fatty acids, but some of these same fish have dangerously high levels of mercury and other contaminants, according to the American Heart Association. If you're looking to get your protein from fish and shellfish, the AHA recommends canned light tuna, shrimp, pollock, salmon, flounder, sole, crabmeat, catfish and clams.
Dairy Products
Dairy products are rich sources of protein but also contain high levels of fat, so steer clear of whole milk and products made from whole milk and opt instead for low-fat or no-fat dairy products, according to Cynthia Phillips, Shana Priwer and Pierre Manfroy, authors of "100 Ways to Supercharge Your Metabolism."
Soy-Based Foods
There's no reason vegetarians and vegans have to miss out on the metabolism-boosting benefits of protein just because they eat little or no animal-based food. Although most plant-based foods contain incomplete protein, missing one or more of the essential amino acids, soybeans and many soy-based products offer a source of complete protein. And other plant-based foods can be combined to ensure that all essential amino acids are being consumed.
Fitz Koehler and Rachel Laferriere, authors of "365 Ways to Boost Your Metabolism," recommend tofu, a soy-based product, as an excellent source of protein. Tofu contains no cholesterol or saturated fat but is rich in a wide array of micronutrients, including vitamins B-complex and E, calcium and fiber. Tofu also contains polyunsaturated fats that are "essential to optimal health."
Beans and Lentils
Beans and lentils provide another rich source of metabolism-boosting protein. According to Lyssie Lakatos and Tammy Lakatos Shames, authors of "Fire Up Your Metabolism," garbanzo beans, lentils and pinto beans not only give your metabolism a boost but also contain a rich mix of other nutrients. These include fiber, folic acid, iron and potassium. The fiber in beans can also help to reduce elevated levels of cholesterol.
References
- MedlinePlus: Metabolism
- American Heart Association: Fish and Omega-3 Fatty Acids
- "100 Ways to Supercharge Your Metabolism"; Cynthia Phillips, Shana Priwer and Pierre Manfroy; 2009
- "365 Ways to Boost Your Metabolism"; Fitz Koehler and Rachel Laferriere; 2009
- "Fire Up Your Metabolism"; Lyssie Lakatos and Tammy Lakatos Shames; 2004
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