What is metabolism?
Metabolism refers to all the reactions taking place in the body that consist in converting nutrients into energy used by cells. Metabolism involves various metabolic pathways – including those responsible for transforming food into energy, but also others, which are associated with the production of essential molecules, such as amino-acids. Metabolic reactions occur continuously in living organisms, facilitating vital processes and daily functioning.
Nutrition plays an important role in this respect. Food is more than just fuel for the body. It is also a source of various important molecules which are essential for adequate metabolic processes.
If you compare the human body to a factory, food would be the raw materials necessary for the manufacturing processes, as well as all the spare parts. For metabolic processes to unfold correctly, the body needs vitamins, protein, fats and carbohydrates. If you deliver good quality raw materials in the correct proportions to the factory, everything will work smoothly and effectively. The same is true of metabolism. It requires balanced meals and nutrients to work correctly and efficiently.
Foods which support metabolism Dietary rules of thumb
Mind the calorie content
Too few calories supplied with food is the greatest obstacle for efficient metabolic processes. Even if you are trying to slim down, never eat fewer calories than the basal metabolic rate. This will only disturb your metabolic processes and might be counterproductive. The yo-yo effect is only one example of the undesirable side effects of diets which supply too little energy, making the entire body suffer as a result.
Adequate amount of protein
Protein is the most important macronutrient necessary for optimum metabolic functioning. Protein and amino-acids make part of enzymes, hormones and neurotransmitters. They are the building blocks of all tissues. In addition, adequate supply of protein helps to “boost metabolism”, i.e. it increases the energy expenditure associated with digestion. Protein is among the strongest thermogenic agents. The optimum amount of protein is ca. 20% of energy per meal. It is also important to divide the sources of protein evenly between all the meals during the day.
Keep your blood sugar levels stable
Glucose is the main energy substate for the human body, obtained from any products which contain carbohydrates. To keep your metabolism running well, make sure your blood sugar (glucose) levels stay at a relatively stable level, and first of all – try to avoid abrupt glucose spikes. You can do that by giving up sweets, sweet beverages and meals with a high glycemic load. Replace them with wholegrain cereal, which should be the centrepiece of your diet, and make sure that each of your meals contains some dietary fibre.
Have regular meals
Long pauses between meals or under-eating are not desirable if you want your metabolism to be efficient and perform well. You do not need to eat five sophisticated meals per day – their number should match your lifestyle – but avoid long breaks between meals or periodic fasting.
Keep a balanced diet rich in varied nutrients
Metabolism really consists of numerous chemical reactions taking place within the cells. Vitamins and minerals are essential for smooth metabolic processes. They regulate enzyme activity, are involved in transporting various substances along the metabolic pathways, neutralize excessive free radicals and maintain electrolyte balance. They must be supplied with food.
Drink plenty
Water plays a key role in all metabolic processes. It creates the right medium for chemical reactions, facilitates the transport of nutrients and maintains a balance of electrolytes.
One study has also revealed that drinking water actually burns calories. Drinking two glasses of cold water (500 ml) dialed up the metabolic rate by 30%. Researchers estimate that having 2 litters of water per day increases the body’s energy expenditure by ca. 100 kcals [2].
However, water is not only good for increasing the rate of your metabolism. For the metabolic processes to work smoothly, you should supply your body with sufficient amounts of fluids every day. For adults, the right amount is ca. 20 mL per each kilogram of body weight, i.e. 1.5-2 litters per day. Water is the healthiest option, but coffee, tea, infusions, juices and even soups also count.
Spices, coffee and other metabolic boosters
If you want to “speed up” your metabolism, i.e. increase your energy expenditure, you can use some products with a thermogenic effect to help you burn more calories. The best-known metabolism enhancers include hot spices (turmeric, ginger, chili and pepper), tea (especially green tea and oolong), coffee and citrus fruit.
Read also: “7 Products That Speed up Your Metabolism”.
Physical activity – the best way to stimulate your metabolism
Although all of the above nutritional methods do support your metabolism and can speed up the rate of the associated reactions, no other metabolism-boosting strategy trumps regular physical activity. HIIT workouts combined with strength exercises will work especially well, but any type of physical activity promotes faster metabolic processes. Regular exercise is the best way to boost your metabolism and achieve higher resting energy expenditure.
Sample meal plan to boost your metabolism – ca. 2000 kcals
Breakfast – Gingerbread oatmeal with yoghurt, banana and cashew nuts
Ingredients:
- 40 g of oat flakes,
- 5 g of gingerbread spice,
- 150 g of natural yoghurt,
- half a banana,
- 20 g of cashew nuts,
- 200 mL of sugar-free soya milk.
Preparation:
- Cook the oatmeal in soya milk with some gingerbread spice.
- Serve with pieces of banana, cashew nuts and natural yoghurt.
Macronutrients:
- Energy: 481 kcal,
- Protein: 22 g,
- Carbohydrates: 49 g,
- Fat: 20 g.
Morning snack – Salmon and cottage cheese sandwich
Ingredients:
- 50 g of smoked salmon,
- 2 slices wholegrain rye bread,
- 50 g of low-fat cottage cheese,
- chives,
- 200 g of cucumber.
Preparation:
- Chop the salmon and chives. Mix with cottage cheese and season with black pepper.
- Spread the paste on the bread. Serve with cucumber cut in strips.
Macronutrients:
- Energy: 312 kcal.
- Protein: 25 g.
- Carbohydrates: 38 g.
- Fat: 6 g.
Lunch – spicy green chicken curry
Ingredients / 2 servings:
- 50 g of green curry paste,
- 400 mL of light coconut milk,
- 200 g of chicken,
- 100 g of zucchini,
- 100 g of carrots,
- 100 g of frozen green beans,
- 1 shallot,
- 100 g of brown rice,
- 10 g of honey (or another sugar substitute),
- 20 mL of fish sauce,
- half a lime.
Preparation:
- Dice the chicken, slice the carrots and zucchini and chop the shallot.
- Place the curry paste in a saucepan and heat it with a tablespoon of coconut milk to release the aroma. Pour in the rest of the coconut milk and bring to the boil.
- Add the chicken and vegetables and boil for around 7 minutes.
- Cook the rice as stated on the package.
- At the end of cooking, season the curry with honey and fish sauce.
- Serve with rice and a lime wedge.
Macronutrients/serving:
- Energy: 610 kcal.
- Protein: 31 g.
- Carbohydrates: 62 g.
- Fat: 19 g.
Afternoon snack – Baked apple with nuts and chocolate
Ingredients:
- An apple (ca. 180 g),
- 15 g of walnuts,
- 10 g of dark chocolate 60% cocoa (or more).
Preparation:
- Core the apple. Chop the walnuts and break the chocolate into smaller pieces.
- Place the apple in an ovenproof dish, put the nuts and chocolate inside. Bake at 180 degrees for about 25-30 minutes until the ingredients are soft.
Macronutrients:
- Energy: 242 kcal.
- Protein: 3.5 g.
- Carbohydrates: 27 g.
- Fat: 13 g.
Dinner – Roasted sweet potato with fragrant chickpeas and yoghurt dressing
Ingredients / 2 servings:
- 500 g of sweet potatoes (2 average sized),
- 2 tablespoons of olive oil,
- 2 tablespoons of Harissa or tomato paste,
- 240 g of cooked chickpeas,
- spices: a teaspoon of smoked paprika, 2 cloves of garlic, a pinch of chili and cinnamon,
- red onion,
- 100 g of spinach,
- 150 g of low-fat Greek yoghurt.
Preparation:
- Cut the sweet potatoes in half. Coat with a tablespoon of olive oil along the cut surface and place on a paper-lined baking tray, with the cut side down. Place in an oven preheated to 200 degrees for 10 minutes.
- Crush the garlic in a press. Mix the drained chickpeas with the garlic and spices. Place on the same baking tray with the sweet potatoes (which you have pre-baked for 10 minutes) and place in the oven for 25 minutes.
- Chop up the onion. Heat up a tablespoon of olive oil in a frying pan, add onion and spinach. Sauté for about 5 minutes, until the spinach is wilted.
- Mix the yoghurt with the Harissa or tomato paste.
- Serve the sweet potatoes with the spinach, chickpeas and yoghurt dressing.
Macronutrients/serving:
- Energy: 528 kcal.
- Protein: 20 g
- Carbohydrates: 77 g.
- Fat: 13 g.
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Sources:
1. Martínez-Gómez MG, Roberts BM. Metabolic Adaptations to Weight Loss: A Brief Review. J Strength Cond Res. 2022 Oct 1;36(10):2970-2981. doi: 10.1519/JSC.0000000000003991. Epub 2021 Mar 3. PMID: 33677461.
2. Michael Boschmann, Jochen Steiniger, Uta Hille, Jens Tank, Frauke Adams, Arya M. Sharma, Susanne Klaus, Friedrich C. Luft, Jens Jordan, Water-Induced Thermogenesis, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 12, 1 December 2003, Pages 6015–6019, https://doi.org/10.1210/jc.2003-030780
3. Judge A, Dodd MS. Metabolism. Essays Biochem. 2020 Oct 8;64(4):607-647. doi: 10.1042/EBC20190041. PMID: 32830223; PMCID: PMC7545035.