What is Metabolism?
“In simple terms, metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when you’re resting or sleeping, by converting the food and nutrients you consume into the energy your body needs to breathe, circulate blood, grow and repair cells, and everything else it does to survive.
Age affects metabolism, as it can slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight. A slow metabolism burns fewer calories, which means more get stored as fat in the body; that’s why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.
But you can’t entirely blame a sluggish metabolism for weight gain, says Dr. Lee. “The reality is that metabolism often plays a minor role,” he says. “The greatest factors as you age are often poor diet and inactivity.” (HH)
What is the Role of Diet in Metabolism?
“Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term that describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.
Nutrition is the key to metabolism. The pathways of metabolism rely upon nutrients that they break down to produce energy. This energy in turn is required by the body to synthesize molecules like new proteins and nucleic acids (DNA, RNA). Essential nutrients supply energy (calories) and supply the necessary chemicals which the body itself cannot synthesize. Food provides a variety of substances that are essential for the building, upkeep, and repair of body tissues, and for the efficient functioning of the body.
The diet needs essential nutrients like carbon, oxygen, hydrogen, nitrogen, phosphorus, sulfur, and around 20 other inorganic elements. The major elements are supplied in carbohydrates, lipids, and proteins. In addition, vitamins, minerals, and water are necessary.
Foods supply carbohydrates in three forms: starch, sugar, and cellulose (fiber). Starches and sugars from major and essential sources of energy for humans. Fibers contribute to bulk in diet.
Proteins are the main tissue builders in the body. They are part of every cell in the body. Proteins help in cell structure, functions, hemoglobin formation to carry oxygen, enzymes to carry out vital reactions and a myriad of other functions in the body. Proteins are vital in supplying nitrogen for DNA and RNA genetic material and energy production.
Fats are concentrated sources of energy. They produce twice as much energy as either carbohydrates or protein on a weight basis.
The functions of fats include:
Helping to form the cellular structure
Forming a protective cushion and insulation around the vital organs
Helping absorb fat-soluble vitamins
Providing a reserve storage for energy” (NMN)
Role of the Thyroid in Metabolic Health
“The thyroid gland is a butterfly-shaped organ located in the base of your neck. It releases hormones that control metabolism – the way your body uses energy. The thyroid’s hormones regulate vital body functions including:
Breathing
Heart rate
Central and peripheral nervous systems
Body weight
Muscle strength
Menstrual cycles
Body temperature
Cholesterol levels
Much more! (NIH)
“Thyroid hormone (TH) is required for normal development as well as regulating metabolism in adults.
Local activation of thyroxine (T4), to the active form, triiodothyronine (T3), by 5'-deiodinase type 2 (D2) is a key mechanism of TH regulation of metabolism.
Thyroid hormone (TH) regulates metabolic processes essential for normal growth and development as well as regulating metabolism in the adult. It is well established that thyroid hormone status correlates with body weight and energy expenditure.” (NIH)
How Fad Diets Affect Metabolism
“Many of these diets use either very low-calorie intake and/or avoidance of certain food groups resulting in the diet becoming unbalanced and unsustainable.
When we reduce intake of food drastically, the body cleverly adapts and thinks we’re in a famine situation so slows the metabolism. When we return to normal eating, the body doesn’t know what’s hit it and can easily put on weight as the metabolism doesn’t rise to follow suit in the same way. (YT)
When we restrict entire food groups from our diets it affects gut flora. When previously restricted foods are reintroduced later, if not done slowly and mindfully, it can cause digestive issues which can lead to other negative health consequences.
Low Carb diets can negatively impact thyroid health because glucose is needed to fuel the body correctly and keep metabolism balanced.
The negative impact of low fat diets are well researched now: “We are now seeing the results of 25 years of people eating a diet low in fat and high in sugar with obesity levels soaring.
To conclude, fad and miracle diets are best to be avoided and should come with a health warning.” (YT)
For the best results in regulating metabolism and restoring thyroid health:
Eat within the first hour of waking
Eat every 3 to 4 hours
Eat 3 meals and 1 to 2 snacks daily
Have the right balance of protein, carbs and fat at each meal
Stay hydrated
Get at least 30 minutes of movement practice in daily
Ways to Raise your Metabolic Rate
“Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15 – 30%, compared to 5 – 10% for carbs and 0 – 3% for fats.
Eating protein has also been shown to help you feel fuller and prevent you from overeating.
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
Drinking water may also temporarily speed up your metabolism” (HL)
“Green tea and oolong tea have been shown to increase metabolism by 4 -5%.
These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10 – 17%.
As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.
Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by 4%.
Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.” (HL)
The Metabolic Food Healing Program at Mind and Body Fitness Connections
Make the food you eat work for you!
Through life experience, you’re probably aware that not all diets work for everyone! We are all unique and one eating program that may bring health and good energy to one person could very well bring sickness and disease to someone else.
At Mind and Body Fitness Connections, we will discuss your nutrition requirements in depth so that the right program can be created for you!
Our Wellness Coach Gwyn Davis will give you questionnaires to learn more about your lifestyle and nutrition habits. Once we determine the aspects that may need the most attention, an individual plan will be created using metabolic typing and food healing protocols.
A customized nutrition plan at Mind and Body Fitness Connections will help you maximize your quality of life! Book your appointment today!
