If your metabolism isn't running efficiently, making a few dietary changes can help give it the boost it needs. According to the Mayo Clinic website, your body burns about 10 percent of the calories you eat every day just digesting the food. Changing your eating patterns to optimize digestion can enhance your metabolic efficiency. A higher metabolism can help you lose weight and improve your energy levels throughout the day.
Change Eating Patterns
If you are in the habit of eating two or three large meals a day, your metabolism may be suffering for it. Eating two or three meals isn't all bad as long as you're putting the right food in your stomach, but eating less frequently will slow down your digestion. When digestion slows down, so does a portion of your overall metabolism. The best way to speed up metabolism is by spreading your daily caloric intake over the course of five to six meals, evenly spaced throughout the day. This keeps your digestion going and helps to speed up your metabolism.
Drink Cold Water
Adding more water to your diet can help change your metabolism. Water aids in digestion, and it helps keep your body hydrated. The American Council on Exercise recommends drinking roughly eight 8-ounce glasses of water per day. Drinking water cold can speed up your metabolism because your body has to expend more energy to warm your core temperature to offset the cooling effect cold water has. Over time, eight cold glasses of water can have a significant impact on the effectiveness of your metabolism. So drink up.
Spicy Foods
Spicing up your foods is another dietary change you can make to boost your metabolism. According to Cynthia Phillips, author of "100 Ways to Supercharge Your Metabolism," spicy foods, such as chili pepper, contain a substance called capsaicin. Capsaicin, when ingested, causes your body temperature to increase, thus raising your metabolism. This increase in temperature can last for several hours after you have eaten spicy foods. Try adding cayenne pepper or small chili peppers to soups, entrees and other dishes for a metabolic boosting effect.
Eat More Protein
A well balanced diet is essential for a healthy metabolism. Eating too many carbohydrates and fats can lead to weight gain and body fat accumulation. Including more sources of lean protein can help you improve your metabolism. Protein is essential for the growth and repair of lean muscle mass. According to the American College of Sports Medicine, the more lean muscle mass your body has, the faster your metabolism will work because muscle mass requires more energy from your body to maintain. Try eating a small serving of protein -- roughly the size of a deck of cards -- at every meal.
References
- Mayo Clinic: Metabolism and Weight Loss
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "100 Ways to Supercharge Your Metabolism: Get Your Body to Burn More Fat and Calories -- Safely, Easily, and Effectively"; Cynthia Phillips; 2009
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