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Balanced diet: 3 smart tips that can boost your metabolism
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BALANCED DIET: 3 SMART TIPS THAT CAN BOOST YOUR METABOLISM

In cooperation with Dimitris Grigorakis, Clinical Nutritionist-Dietician, MSc, Scientific Director of the Dietetic Support & Metabolic Control Centre APISXNANSIS - LOGO DIATROFIS, President of the Hellenic Nutritionists Society,www.logodiatrofis.gr, www.activekids.gr, www.care24.gr.

  • Balanced diet: 3 smart tips that can boost your metabolism

Every time you start dieting you wonder what kind of food you should consume in order to speed up your metabolism and consequently lose weight more efficiently. The answer to this question lies in the dietary intake of specific nutrients that can regulate hunger and satiety and, at the same time have the ability to boost body’s metabolic functions, eventually promoting body fat loss.

By simply applying the following dietary tips on a daily basis, you will be able to substantially boost your metabolism:

- Consume 2-3 servings of low-fat dairy products (milk, yoghurt and cheese) on a daily basis: This is the best way to efficiently boost your metabolism and lose weight. Dairy products’ high calcium and protein content leads to a reduced fat absorption from foods and promotes muscle synthesis and strengthening. Moreover, consumption of protein-rich foods (such as milk, yoghurt and cheese) can promote satiety and induce the secretion of glucagon, a hormone that triggers the release of fat from adipocytes (fat cells). In other words, by consuming dairy products you can help your body use fat as an energy source more efficiently.

- Consume foods rich in prebiotics: Habitual consumption of foods rich in prebiotics, such as yoghurt, stimulates the growth of healthy bacteria in the colon. It is noteworthy that over 5.600 different strains of bacteria are present in the human gastrointestinal tract (mainly in the large intestine). Among other functions, these bacteria are involved in the absorption and metabolism of food nutrients passing through the gastrointestinal tract, while several studies have so far demonstrated that both the diversity and balance of the intestinal microflora determines the rate of weight loss. According to Gerard Mullin, MD, Director of the department of Nutrition at the John Hopkins Hospital, this is due to the fact that the composition and distribution of the intestinal microflora can determine the optimum utilization of nutrients present in foods. This in turn regulates the appetite, maximizes the sense of satiety and improves insulin sensitivity, resulting in an increased fat oxidation (breakdown). Therefore, it is important to consume 2 servings of yoghurt daily.

- Consume green tea after a meal that includes bread and cheese: Several studies confirm that the beneficial biological properties of tea and its ability to stimulate fat oxidation are attributed to its high catechin content. Catechins are phytochemical compounds with strong antioxidant properties that boost metabolism by increasing energy expenditure and help reduce both subcutaneous and visceral (abdominal) body fat. In addition, catechins enhance the removal of toxins from the human body through urination and can therefore contribute to the management of fluid retention. Research has shown that habitual consumption of green tea with double catechin content (2-3 cups per day) increases body’s energy expenditure by approximately 3-4%.

References:
1. Mullin GE. Probiotics and Digestive Disease. Nutr Clin Pract 2012; 27:2: 300-302.
2. Huth PJ, DiRienzo DB, Miller GD. Major Scientific Advances with Dairy Foods in Nutrition and Health. Journal of Dairy Science (2006);89:4: 1207–1221.
3. Zemel MB. Role of calcium and dairy products in energy partitioning and weight Management. Am J Clin Nutr (2004);79(suppl):907S–12S.