Keep your body running like a well-oiled machine between meals. Here are the healthy snacks to boost metabolism, says Dietitian.
1. Metabolism
What is metabolism?
Metabolism refers to the chemical (metabolic) processes that take place as your body converts foods and drinks into energy. It’s a complex process that combines calories and oxygen to create and release energy. This energy fuels body functions.
What does your metabolism do?
Your metabolism never stops, even when your body is at rest. It constantly provides energy for basic body functions, such as:
Breathing.
Circulating blood.
Digesting food.
Growing and repairing cells.
Managing hormone levels.
Regulating body temperature.
What is the basal metabolic rate (BMR)?
Your basal metabolic rate (BMR) refers to the minimum number of calories your body needs to function while you’re resting. This amount varies from person to person. Your BMR fulfills 60% to 70% of the energy your body uses. Rapid weight loss and aggressive calorie restriction decrease your BMR — this is one reason why weight loss is usually not linear and may stall at some point.
How does the body use the rest of its energy?
Your body uses about one-tenth of its energy to process food into fuel. The remaining energy fuels your physical movement.
How does metabolism affect weight?
Many people blame metabolic problems for weight struggles. But your metabolism naturally regulates itself to meet your body’s needs. It’s rarely the cause of weight gain or loss. In general, anyone who burns more calories than they take in will lose weight.
What’s the difference between a fast metabolism and slow metabolism?
Someone with a fast metabolism or fast BMR burns a lot of calories even while at rest. If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going.
A fast metabolism does not necessarily lead to thinness. In fact, studies show that people with overweight/obesity often have fast metabolisms. Their bodies need more energy to keep basic body functions going.
2. Healthy snacks to boost metabolism
Cheese and crackers
On afternoons when your dinner plans haven’t been solidified, having a little snack in the meantime can help speed up your metabolism in an easy and delicious way. Cheese and crackers can be a great in-between-meals snack, as the cheese contains high protein content to help hold you over until dinner time.
“Everyone needs a snack between lunch and dinner to help keep energy levels up and keep you from being as hungry at dinner,” says Amy Goodson, MS, RD, CSSD, LD, a registered dietitian who specializes in overall health, wellness, and sports nutrition. But more importantly, she explains, your metabolism will thrive better if you “power your snacks with protein.” Snacks that have a good source of protein have a longer digestion time, meaning “you get full faster and stay full longer.”
Hard-boiled egg and a whole grain granola bar
Sometimes you just need to grab a snack that’s easy and readily available. The combination of a hard-boiled egg and a whole grain granola bar is simple, but it packs a lot of fiber and protein, which “revs that calorie burning system up,” according to Goodson.
Like cheese, eggs serve as another strong source of protein to help you increase your energy levels. However, the dietary fiber in a whole grain granola bar will support a slower absorption of carbohydrates, which can force your metabolism to continue burning calories and pumping out energy to the body for a longer period of time.
When your body is running on fumes, your metabolism will slow down as an energy conservation tactic. This is why eating more snacks in between meals that are high in fiber is a great way to preserve the metabolism process so that it’s consistently working hard and as fast as it can.
Beef jerky and a banana
Beef jerky doesn’t have to be reserved for a road trip or long car ride! In fact, Goodson recommends jerky as an “easy way to fuel your metabolism,” thanks to its high protein content. “In comparison to carbohydrates and fats, it takes the longest to break down,” she adds.
In addition to a few pieces of savory jerky, bananas can play a part in speeding up your body’s metabolism as well. The popular fruit is high in both potassium and fiber, which can easily influence the body’s metabolism functionality. Some research attributes a lower overall body weight to a high fiber intake, due to the fact that people who eat more fiber foods feel more satisfied and tend to consume fewer calories as the nutrient takes time to digest and metabolize.
On the other hand, potassium has been compared to an “electrolyte,” which functions much like a carbohydrate in metabolism. After eating a banana, your body’s metabolism will work to convert the potassium into stored energy for the future.