Deccan Chronicle

How to boost metabolism?

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Your metabolism holds the key to reaching your fitness goals. It’s the internal engine that converts nutrients into energy, driving your aspirations forward. Whether you aim for weight management or athletic performance, your metabolism plays a crucial role.

Metabolism is the cornerstone of our body’s energy expenditure. A well-functioning metabolism efficiently converts food into energy, supporting weight management and enhancing physical performance. Conversely, a sluggish metabolism can hinder progress. By understanding the factors that influence metabolism, including genetics, we gain the power to tailor our dietary choices and optimize our metabolic function.

Our diet plays a crucial role in shaping our metabolism. Recent research indicates that our genetic makeup influences how our bodies respond to different dietary factors. Nutrigenomics is a fascinating field of study that allows us to take a more personalized approach to nutrition and metabolism.

So, how can we leverage food to improve our metabolism and achieve our fitness goals? Here are some valuable dietary tips to consider:

1. Embrace a protein-packed diet: Protein has a higher thermic effect on food, meaning it requires more energy for digestion than fats or carbohydrates. But some people may not respond well to a diet very rich in protein. A particular gene may make them more prone to the “yo-yo effect” upon high protein intake. [3] Planning your protein intake based on this information can help you achieve your fitness goals.

2. Harness the power of phytochemicals: By incorporating a variety of colourful fruits, vegetables, and herbs into our diet, we can benefit from the metabolism-boosting properties of phytochemicals. For example, capsaicin in chili peppers enhances fat oxidation, while green tea catechins increase thermogenesis.

3. Prioritize healthy fats: Not all fats are created equal. Including sources of healthy fats, such as avocados, nuts, and olive oil, optimizes our metabolism. Genetic factors can influence fat absorption, storage, and metabolism, making it crucial to tailor our fat intake according to our genetic makeup [6].

4. Don’t neglect fiber: Fiber-rich foods, like whole grains, legumes, and vegetables, are not only satisfying but also play a vital role in regulating metabolism. Soluble fiber slows down nutrient absorption, promoting stable blood sugar levels and supporting our overall metabolic function.

5. Stay hydrated: Proper hydration is often overlooked but essential for optimal metabolic function. Drinking adequate water supports various metabolic processes, including nutrient absorption, waste elimination, and thermoregulation.

By harnessing the power of personalized nutrition, we can optimize our metabolism and unleash our full fitness potential. With tailored dietary choices and an understanding of our genetic variations, we pave the way for success in our fitness journey.

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