“When we’re mildly deficient in iron, one of the first side effects is sluggishness or lethargy, and our metabolism slows.” “It acts as a catalyst for enzyme reactions, which help the body break down larger, complex molecules for fuel,” she says. In that same vein, fermented, probiotic-rich foods also provide the gut with aforementioned “good bacteria,” and may be additionally helpful in keeping all systems running optimally, she continues.įinally, Weiler says iron is crucial to maintaining a steady calorie burn. “The beneficial bacteria in your gut can then feast on the soluble fiber and turn it into usable energy,” Weiler explains, which may boost metabolism. Additionally, the type of soluble fiber known as prebiotics feeds the “good” bacteria in your gut by passing through your digestive tract without breaking down. Generally, “aim for 25 to 30 grams (g) of protein at every meal,” she adds. As such, Weiler explains, prioritizing lean proteins at every meal may aid in burning more overall calories, therefore increasing metabolism. The energy required to digest protein is more than that needed to process other nutrients, namely carbohydrates and fat. And certain nutrients-including protein, fiber, iron, and more-work differently to kick it into high gear, Weiler says. It also aids in building and repairing tissues and eliminating waste, adds Dan LeMoine, board-certified nutrition consultant, co-founder of ReVitalize Nutrition, and author of Fear No Food. Interweaving factors affect it-many of which you can’t control, including genetics and stress-but one that you can control is diet.Īt its core, metabolism is the chemical process that converts food and drink into energy or, more simply put, burns calories, explains Weiler. Think of your metabolism like “an intricate tapestry,” says Mary Weiler, Ph.D., R.D., nutrition scientist with Abbott, a global healthcare company.
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