Nutrition Recommendations to Increase Metabolic Rate: We can define the metabolic rate as the minimum energy that the body needs in a day to perform its basic functions. Metabolic rate differs from person to person. It is affected by genetic and environmental factors.
The ratio of muscle and adipose tissues in the body, gender, age and some diseases change the metabolic rate. The metabolic rate of people with high fat ratio is higher. The metabolic rate of men is about 5-10% higher than that of women.
Advanced age and some metabolic diseases slow down the metabolic rate. Nutrition is the most important factor affecting the metabolic rate. Wrong eating habits such as long-term hunger, not eating breakfast and skipping meals, not providing enough protein intake, not drinking enough water, long-term low-calorie diets reduce the metabolic rate and prevent weight loss.
What should we do to increase metabolic rate?
At least 2-2.5 liters of water should be consumed per day. Drinking enough water speeds up the metabolism, provides satiety and facilitates weight loss. Adequate protein intake should be provided. The body spends extra energy to digest and absorb nutrients. This situation is known as “thermal effect of foods”. Proteins are the nutrients that have the most thermal effect.
For this reason, adequate protein intake in nutrition will contribute to the acceleration of metabolism. Excessive protein intake poses a health risk. More of each nutrient is converted into fat in the body. Consuming plenty of green salad at meals will both accelerate metabolism and create a feeling of satiety earlier. Consuming 1-2 cups of green tea or white tea a day will increase the metabolism rate by 5%. Using spices in your meals will increase the metabolic rate.
Exercise is also a key factor in increasing the metabolic rate. Exercises you will do at least 3 times a week will contribute to both protecting your health and speeding up your metabolism.
