You’ve probably heard that your metabolism is the culprit of weight fluctuations and that following a specific diet or taking certain supplements can significantly rev up it. Your metabolism fuels your body’s essential processes, from breathing and digesting food to pumping blood, meaning you cannot control it completely. However, there are certain things you can do to support it.
One of the best things you can break from today to support your metabolic health is not eating enough. Metabolism consists of a cascade of reactions that happen in your body to utilize the nutrients from the food you eat, explains Elizabeth Shaw, M.S., RDN, CPT, nutrition expert and author of the For Dummies Instant Pot Cookbook and Air Fryer Cookbook. “Every cell of the body is involved in metabolism in order to provide energy to fuel your daily activities.” So when you don’t consume enough calories, your body doesn’t have enough energy to support all that it needs to do.
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You may find yourself not eating enough if you want to lose weight by following a low-calorie diet, eating a restrictive diet, over-exercising or skipping meals. Whether intentionally or unintentionally, not eating enough can lead to poor metabolic health. Shaw further explains, “Think of your body like a car. When you don’t put enough gas in your car, your car will stop running. Just like your car can’t move on an empty tank, neither can your body.”
And not putting enough into your tank can lead to numerous health consequences.
Why Is Under-Eating Bad for Your Metabolic Health?
If you’ve ever tried a fad diet, you might have been coaxed into it by all the shiny promises and results it offers. After a few weeks of giving it a go, you may have started seeing the results, but maybe you also noticed your energy levels fully tanked.
“Under-eating, or eating fewer calories than your metabolism burns every day, can be harmful to your metabolism, as your body will adapt over time to use fewer calories,” says Caroline Thomason, RD, CDCES, a dietitian based in Washington, D.C. Over time, an inadequate intake can lead to nutritional deficiencies, a weakened immune system, increased risk for chronic conditions, higher stress levels and low energy. More specifically, data has shown that irregular eating patterns, such as eating breakfast one day but skipping it the next, are associated with increased risk of chronic conditions such as type 2 diabetes, cardiovascular disease and obesity.
Furthermore, calorie restrictions can increase levels of cortisol (AKA the stress hormone), which slows your body’s normal functions, including your metabolism. Not to mention all the other negative consequences of increased stress, such as feelings of anxiety, restless nights of sleep and an increased likelihood of choosing less nourishing foods.
Luckily, research has found that consuming enough macronutrients and micronutrients is essential for a well-functioning metabolism. So, to help keep your metabolism in tip-top shape, here are a few tips on what you can start doing to make sure you are eating enough.
How to Eat for Metabolic Health
Set Daily Meal Times
We know there are days when you may feel so busy that you don’t even have a moment to step away to eat. However, everyone deserves time to refuel. Not breaking for mealtimes and having a sporadic schedule, such as eating breakfast at 8 a.m. one day, skipping it the next and then not digging into your first meal until late afternoon the following day, isn’t doing your metabolism any favors. Research states it may also impact your internal clock, also known as circadian rhythm, which influences the functioning of many systems within your body, including your metabolism.
Brainstorm what time of day works best for you to have breakfast, lunch, and dinner on most days of the week, and then block off at least a 15-minute window around those times to stick to a more consistent eating schedule.
Build a Balanced Plate
Build a balanced plate for each meal by including a source of carbohydrates, protein and fat— for example, a salmon fillet with brown rice, roasted broccoli and some avocado. This will help ensure you get all the necessary macro and micronutrients in your diet. Cutting out major food groups (such as fad dieting) can lead to vitamin or mineral deficiencies that can disrupt your metabolism’s functioning. Plus, including a source of protein at each meal and snack supports healthy metabolism and consistent energy levels, as it takes longer for your body to break down and digest it.
The Bottom Line
Eating enough each and every day will provide you with more energy, help you meet your nutrient needs and support a well-firing metabolism. Restricting calories, following a fad diet or frequently skipping meals can lead to poor metabolic health. Eating enough is linked to a stronger immune system, reduced risk of chronic and preventable diseases, meeting macronutrient and micronutrient needs and overall better metabolic health.
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