Everyone seems to know at least one person who can seemingly eat large portions of all the foods they want and never gain a single pound. It is generally assumed that a "fast metabolism" is the genetic gift responsible for their lack of weight gain. While this may be true to some degree, there are measures you can take to increase your metabolism that will increase your overall daily calorie expenditure. Unfortunately, there are no foods that you can eat that will increase your metabolism.
Foods Do Not Increase Metabolism
Despite various Internet sites and other misinformation that may claim that there are certain foods that you can eat that significantly increase your metabolism, this is simply untrue according to Illinois State University. The Students' Health Center at West Virginia University explains that certain foods that contain caffeine that will temporarily speed up your metabolism, but the increase is insignificant. Len Kravitz, M.D., professor of health and exercise science at the University of New Mexico, reports that spicy foods such as hot chili peppers can also temporarily speed up your metabolism, but again, the increase in metabolic caloric expenditure is nearly insignificant.
Eating More Often
Even though there are no foods that increase your metabolism, there are certain dietary measures you can take to give it a boost. Eating smaller meals more often rather than large meals less often will increase your metabolic rate. You will have to abandon the traditional "breakfast, lunch and dinner" diet that features three large meals. Illinois State University suggests eating four to six times a day. When you consume food, your body increases your metabolism in order to process the nutrients and calories that you have just eaten. Missing meals or not eating has the reverse effect, your metabolism will be inactive and decrease if you do this often.
Caloric Suggestions
In order to increase your metabolism, you do not necessarily need to raise or lower your overall caloric intake by eating four to six meals. These meals will likely have to be smaller portions with less calories than your traditional meals. Ohio State University suggests that males should eat 400 to 600 calories per small meal and females should eat 300 to 500 calories per small meal. Between meals, eat snacks between 100 and 200 calories.
Losing Weight
Most people want to increase their metabolism to either lose weight or for added support to maintain their current weight. In order to lose weight, however, you will still have to burn more calories than you consume. Increasing your metabolism will increase your overall caloric expenditure. If your caloric expenditure is less than the amount of calories that you are eating, you will not lose weight. Remember, to increase your metabolism in order to lose weight, you need eat more often, not more calories. If you have tried to lose weight with diet and exercise and been unsuccessful, contact your doctor or a registered dietitian.
References
- Illinois State University: Maximize Your Metabolism
- The University of Arizona Campus Health Service: Your Daily Calorie Requirement
- University of New Mexico; Controversies in Metabolism; Paige Kinucan, Len Kravitz
- West Virginia University: 10 Dieting Myths
- The Ohio State Medical Center: Ten Tips for Sensible Weight Control and Healthy Living
Member Comments