We’ve been wrong in the way we think about metabolism

This theory kind of makes sense to us...

We moan about having a 'slow' metabolism, which makes us pile on the kilos, looking with envy at our 'fast metabolism' friend who guzzles slap chips without ever gaining a gram. This way of thinking supposes that a healthy metabolism that works optimally takes everything we eat and uses it up.
 
But now... Dr. Dan Reardon turns this thinking on its head.
 
In an interview with Well&Good, the good doctor, who has studied the human body for years, and who happens to be CEO and co-founder of FitnessGenes DNA testing company, tells us there's no such thing as 'fast' or 'slow' metabolism.
 
He urges us to rather think of the metabolism being efficient or inefficient. And the brain-strainer here is that what we think of as a slow metabolism is actually the efficient one. Yes, you read correctly. Efficient metabolisms are those that are effective in turning food into stored energy, which our body is meant to do to prevent starvation.
 
In light of Dr Reardon’s thinking, having a "slow metabolism" is good for athletes, as it makes you more able to sustain energy as you participate in endurance sports.
 
Don’t panic, we explain how to work this system - carry on reading.
 
Read More. 11 Science-Based Ways to Lose Weight Naturally Without Really Trying

Everyone agrees, the type of exercise you do matters

Where they differ is their recommendation of what you should do

Dr. Reardon recommends choosing a workout that's going to give you the afterburn effect - bootcamp, push-ups, High Intensity Interval Training (HIIT) all make you continue to burn calories for hours after you've exercised, rather than low intensity workouts such as yoga.
 
American clinical nutritionist and bootcamp founder Ariane Hundt believes that intensity and variety of exercise are the right way to go to rev up your ol' metabol'. In another story for Well&Good, she proposes that our bodies 'become conditioned to exercise pretty quickly. If you keep up a steady schedule of, say, 60 minutes of moderate-intensity running a few times a week, you'll soon start to burn fewer calories within that time.'
 
It follows that besides incorporating HIIT into your regular routine three times a week max, you need to change your workout routine regularly to keep your body on its energy-buring toes. Hundt recommends lower-intensity workouts like yoga and Pilates as well as plenty of recovery time in between.
 
She cautions that overdoing the non-stop pressure of high-intensity workouts affects your hormonal balance and leads to exhaustion and cravings, especially if you're chronically stressed. As quoted, 'Work hard if you're well-rested and have energy... If you're stressed, go easy.'
 
She additionally suggests that building muscle also burns calories, so ensure you cross train to maximise the benefits.
 
When you work out matters
 
If you want to boost your metabolism, work out in the morning on a relatively empty stomach, then have a high-protein meal or drink straight afterwards.  The protein helps with efficient muscle repair. This doesn't mean a protein bar (which are often processed and sugar-laden), but rather eat some eggs and almonds or good, whole, nutritious foods (see below).
 
Read More. All You Need to Know About Losing That Belly Fat – Forever

Choosing when and what to eat is important

When you eat matters
 
The theories about eating once a day, restricting calories for two out of seven days, and eating breakfast are very confusing.
 
The argument for eating breakfast is that it gives your metabolism its wake-up call and signals it to 'start working, baby'. The theory is that our bodies are still operating in caveman time. If we don't eat first thing, our body reads this as the fact that we won't get food for the rest of the day, and goes into energy conservation mode, so it keeps our metabolism on the slow-burn, and if we do eat later, it goes into super-efficient energy storage mode.
 
Eating the right foods matters
 
What all the experts agree on is that what you should eat should be nutrient-dense, whole, unprocessed foods. Makes sense as the better fuel you use, the longer and better it’s going to burn, and you’ll have sustained energy all day long.
 
The top recommended foods
 
The American Journal of Clinical Nutrition recently published a study that found whole grains affect the microbiome (see our story on gut health here) and help with fibre absorption, which cranks up the metabolism and also helps with weight regulation.

The researchers found that the extra calories lost by the test subjects who ate whole grains was equivalent to energy burnt taking a brisk 30-minute walk a day - wow!
 
Before you dig in, they caution that you should use gluten-free whole grains rather than gluten-rich grains such as wheat, rye, barley and oats, as gluten has been linked to inflammation.
 
The good grains
 

• Wholegrain, protein-packed, nutrient-rich quinoa.
• Other gluten-free whole grains: brown rice, corn, buckwheat, sorghum and millet.
• Chia Seeds, which pack a whole lot of protein, omega-3s, vitamins and minerals, as well as soluble fibre, which keeps you full and stabilises blood sugar.

The other goodies
 

• Lean protein is your first go-to for a healthy metabolism as it forces your body to naturally burn more calories, and also helps build fat burning muscle.
• Try omega-3, protein-, vitamin- and mineral-rich salmon, particularly wild salmon, free-range eggs, oats (this one’s up to you, as oats are packed with soluble fibre and protein, but contain gluten).
• While caffeine can help as a natural metabolism booster, this is not an excuse to up your coffee intake. Moderation is still the name of the game. It would be healthier to switch to antioxidant rich green tea.
• Nuts, particularly almonds, walnuts, pecans and cashews. Energy in a kernel, they’re loaded with healthy fats, fibre, protein, and vitamins.
• Adding more naturally warming spices and food to your diet like chilli, cayenne pepper, cinnamon, and even garlic, revs up the metabolism’s heat producing effects.
• Antioxidant- and fibre-rich kale.
• Finally, water can be one of your best secret metabolism-boosting weapons. One study has shown a 30% increase in metabolism rates after drinking just a ¼ cup. Sip regularly at ice cold water throughout the day to keep your energy burn at a high.

The bad guys
 

• Skipping sugar is the right thing to do, but don’t substitute it for an artificial sweetener, as this can alter the gut biome. Rather use a smidge of stevia, raw honey or organic maple syrup if you have a sweet tooth.
• Apart from the usual baddies like sweets, cooldrinks, dessert and cupcakes, sugar also ‘hides’ in a lot of processed foods like bread, low fat yoghurt, fruit juice and even so-called healthy nut and seed bars. Become fanatical about checking labels for ingredients ending in “-ose”, like sucrose, lactose and maltose.
• Gluten based processed foods like bread, pasta, flour, cereals and chips.
• Skip refined oils like vegetable oil, canola oil and margarine in favour of virgin or extra virgin olive and coconut oils.
• Need we remind you that fast food is a no-no?

Read More. Why a Healthy Gut Is the Key to a Happy Skin, Body - and Life

Stress can mess with your metabolic mojo

This is a new one…

A new study published in Molecular Psychiatry shows that stress puts yet another spanner in the works - this time, it affects how our body processes nutrients in our foods.
 
As reported in the New York Times, the trial tested 58 women, who first ate nutritionally identical meals two weeks apart, the only difference being that the first meal contained high levels of saturated fats, while the second meal was low in saturated fats. Their stress levels and blood were measured before and after the meals.
 
The discoveries: The high-saturated fat meal caused more inflammation in the body (as can be expected). However, for women who had high stress levels, inflammation was high after both meals, while for low-stress subjects, the levels were lower after the low saturated fat meal. The study concluded that stress can also sabotage your metabolism.
 
Maybe it's time to add meditation to your daily practice as well!

Read More. This Is How Stress Can Ruin Your Skin & Body (And How to Stop It)

 

Read these if you want further info:
 
4 Surprising Things You Never Knew About Your Metabolism
 
Are You Still Burning Calories After Your Workout’s Over?
 
New Study Suggests That Eating Whole Grains Increases Metabolism and Calorie Loss
 
6 Natural Metabolism Boosters