Unlocking Your Metabolism

Shannon McKenna, MS, RDN
September 12, 2024

Unlocking Your Metabolism

Shannon McKenna, MS, RDN
September 12, 2024

Finding sustainable ways to support your metabolism can be challenging, especially with yo-yo dieting and quick fixes. Instead, let’s focus on sustainable changes that can boost your metabolism and enhance your overall health.

Prioritize Protein

Protein is vital for numerous bodily functions, including muscle maintenance and metabolic processes. It can boost your resting energy expenditure and help you burn more calories even when at rest. Studies show that high-protein diets can increase satiety and promote fat loss while preserving lean muscle mass [1][2]. Aim to spread protein intake throughout the day and consider a mix of animal and plant-based sources. Limit your consumption of processed or smoked meat. Adding protein to your diet is generally regarded as safe; however, if you have kidney disease, talk with your doctor before adding more protein to your plate.

Embrace Healthy Fats

Healthy fats, found in avocados, nuts, seeds, olive oil, and fatty fish support metabolism and hormone regulation. Omega-3 fatty acids, in particular, can reduce inflammation and may mitigate muscle damage and decrease oxidative stress post exercise [3]. Despite their benefits, fats are calorie-dense, so consume them in moderation to avoid excess calorie intake.

Increase Fiber Intake

Fiber aids weight management by promoting fullness and stabilizing blood sugar levels. It also supports digestive health and a healthy gut microbiome. The Dietary Guidelines for American recommends the following amount of fiber per day:

  • Women: 25 grams per day (19-50 years) or 21 grams (51+ years)
  • Men: 38 grams per day (19-50 years) or 30 grams (51+ years)

Practice Mindful Eating

Mindful eating can improve your relationship with food and support weight management. By eating without distractions and focusing on hunger cues, you can better regulate your intake and enjoy your meals more. Start by: 

  • Removing distractions like phones or TV
  • Checking in with your hunger before, during, and after meals
  • Chewing slowly and savoring your food

If you want to get started with mindful eating, I recommend the book Mindful Eating by Jan Chozen Bays.

Incorporate Healthy Habits

Your diet is one piece of this puzzle. You should combine a balanced diet with strength training, regular movement, adequate sleep, healthy hydration, and stress reduction. To get a personal plan that is tailored to your unique needs as an individual, I recommend working with a Registered Dietitian Nutritionist who can help create a plan that is just right for your metabolic needs.

References

  1. Kitabchi, A. E., McDaniel, K. A., Wan, J. Y., Tylavsky, F. A., Jacovino, C. A., Sands, C. W., Nyenwe, E. A., & Stentz, F. B. (2013). Effects of high-protein versus high-carbohydrate diets on markers of β-cell function, oxidative stress, lipid peroxidation, proinflammatory cytokines, and adipokines in obese, premenopausal women without diabetes. Diabetes Care, 36(7), 1919–1925. https://doi.org/10.2337/dc12-1912
  2. Moon, J., & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028
  3. Fernández-Lázaro, D., Arribalzaga, S., Gutiérrez-Abejón, E., Azarbayjani, M. A., Mielgo-Ayuso, J., & Roche, E. (2024). Omega-3 fatty acid supplementation on post-exercise inflammation, muscle damage, oxidative response, and sports performance in physically healthy adults—A systematic review of randomized controlled trials. Nutrients, 16(13), 2044. https://doi.org/10.3390/nu16132044

About the Author

Shannon McKenna, MS, RDN

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