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Diet and Metabolism
The human metabolism converts calories into energy so the body
can perform many functions during periods of rest, exercise and
food intake. Food digestion has a thermal effect on metabolism
which causes an increase in the metabolic rate. Smaller, frequent
meals fool the body into believing that there is a constant supply
of food and it adjusts by raising its metabolic rate. On the other
hand diets that are calorie restricted or consist of one or two
meals per day send signals of famine and the body compensates
by storing fat. This is similar to a hibernation effect in certain
animals where the metabolism slows down to conserve energy for
longer periods. This is what you don’t want to happen.
A finding, according the US Department of Agriculture, in the
October 1997 issue of the American Journal of Clinical Nutrition,
revealed that as people get older they may be able to reduce risk
of weight gain by eating more but smaller meals.
It is very important to have 4-6 meals per day which should include
breakfast. These should consist of 3-5 portions of fruits and
vegetables as well. Starchy and simple carbohydrates should be
reduced (pastries, products made with white flour and sugar).
That doesn’t mean however, that all carbohydrates should
be reduced. Remember, the body uses carbohydrate for its main
source of fuel during exercise.
Carbohydrates are still an important part of our diet. We need
carbohydrates that are rich in fiber and low in starch and calories.
These include fresh fruits and vegetables, nuts (walnuts and almonds),
and whole grains. These carbohydrates speed up the metabolism
and travel faster through the body, they don’t just sit
there.
Water is also a very important component in weight loss. Drinking
eight glasses a day makes you feel less hungry between meals.
Water helps maintain muscle tone and weight loss. It helps carry
oxygen and nutrients to the body’s cells while it removes
wastes and toxins.
The effects of saturated and unsaturated fat on metabolism
A study was conducted to determine the effect of fat composition
of diet on the body’s metabolism, at the University of Limburg,
The Netherlands. (1) A group of 6 men participated in two different
diets over a period of time. One consisted of saturated fat and
the other unsaturated fat. Their resting metabolic rates were
measured following each diet regimen. It was found that these
men had higher metabolic rates when they ate unsaturated fat.
In other words they burned fat quicker when they consumed unsaturated
fat as opposed to saturated fat. The scientists also concluded
that this could be important in the treatment of obesity.
It is wise then, to avoid or reduce saturated fats like butter,
margarine or anything that is solid at room temperature. Use instead
unsaturated oils especially olive and canola or fats that are
high in non-hydrogenated oils, but use them moderately.
1 charm.cs.uiuc.edu, “The effect of fat composition of the
diet on energy metabolism”, retrieved 23 Aug. 2004 from
<http://charm.cs.uiuc.edu/users/jyelon/lowcarb.med/topic3.html>
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