Metabolism plays a crucial role in weight loss and maintenance. As noted in Scott Rigden's book "The Ultimate Metabolism Diet," much headway has been made in the area of diet's relation to metabolism. Research indicates that metabolism may be influenced by many more factors than genetics, such as eating habits, food quality and exercise.
Meal Frequency
Some studies indicate that meal frequency plays an important role in increasing metabolism and maintaining or obtaining a healthy weight. For this reason, you may hear that eating meals more frequently throughout the day keeps the metabolism up and running, resulting in improved weight management. However, according to "The Practical Guide to Weight Management," this is not necessarily the case, and some studies have had contradictory results. Generally speaking, the amount of calories you consume compared to the amount of calories you burn has more of an impact on metabolic rate than does meal frequency.
Breakfast
After a full night's rest, your metabolism has slowed down drastically. If you don't eat breakfast in the morning, your metabolism stays in slow mode, which may cause fatigue and low blood sugar levels. According to the Nemours Foundation, eating breakfast every day is one of the key components of a fast metabolism. Breakfast activates the metabolism and also reduces the chances that you will overeat later in the day. In fact, 78 percent of the dieters in the National Weight Control Registry report that they eat breakfast every day to maintain a healthy weight.
Metabolism-boosting Foods
Although food is not the only factor in metabolism speed, it does play an important role in your metabolic rate. As noted in "Boost Your Metabolism Cookbook," metabolism is made up of three factors: basal metabolic rate, or how many calories your body burns while resting; physical activity level; and thermic effect of food, which measures how the body uses the energy it obtains from food sources. Choose low-calorie foods that are low in fat and high in protein, fiber and nutrients for optimal metabolic speed.
Snacking
Although eating several full meals each day may not benefit your metabolic rate, some experts claim that healthy snacking can help keep metabolism in full gear and aid in weight management. Healthy low-calorie, high-nutrient snacks provide additional energy to get you through the day without putting on the pounds. Instead of grabbing a bag of potato chips or fast food, opt for fresh fruit, whole grains, low-fat dairy products and raw veggies to satisfy your snacking needs. As noted by "Fitness" magazine, not only will these snacks keep your metabolism in gear, but they will also increase your overall health and wellness.
References
- "The Ultimate Metabolism Diet"; Scott Rigden and Barbara Schlitz; 2009
- "The Practical Guide to Weight Management"; IDEA Health and Fitness Association; 2006
- Nemours Foundation: How Can I Speed Up My Metabolism?; Mary L. Gavin; 2011
- National Weight Control Registry: NWCR Facts
- "Boost Your Metabolism Cookbook"; Susan Irby; 2010
- "Fitness" magazine; 11 Energy-Boosting Snacks; Lisa Kovalovich; 2005
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