Pro-metabolic eating is the latest buzzword in the wellness and nutrition industry. It's not a diet or a weight loss plan, but rather a concept focused on supporting your metabolism and physiology from a cellular level through strategic food choices and lifestyle adjustments. It involves eating foods, and enough of them, that support your body and provide the nutrients it needs to function well. It also means creating a lifestyle where stress is minimized, both psychologically and physiologically. This article breaks down what pro-metabolic eating is and how you can implement some of its principles into your next meal to help nourish yourself holistically.
Understanding Pro-Metabolic Eating
Pro-metabolic eating focuses on consuming foods that support and enhance metabolism. It's not a research-backed eating pattern, but followers and proponents have created their own definition and guidelines. Unlike many fad diets, pro-metabolic eating isn't about extreme restrictions or calorie counting; instead, people who follow the pattern believe it's about nourishing your body with the nutrients it needs to keep your metabolism running smoothly. Metabolism refers to the body's process of converting food into energy. A healthy metabolism is crucial for maintaining energy, managing weight, and supporting overall health.
Fundamentals of Pro-Metabolic Eating
Several fundamental principles underpin pro-metabolic eating:
Whole Foods
Think actual, real food that is as close to its whole, natural form as possible. Instead of cheese with 20 ingredients, opt for something with one or two ingredients. The same applies to everything you eat. When you consume loads of artificial ingredients and preservatives, your body has to process and filter them out. Mitigating these toxins in your food sources can significantly impact your overall health.
Blood Sugar Balance
The goal of blood sugar balance is for your blood glucose levels to have natural rises and falls throughout the day, not big spikes of highs and lows like a rollercoaster. When creating a pro-metabolic meal, pair carbohydrates, proteins, and healthy fats. Carbohydrates raise your blood sugar, while fats and proteins help to slow and minimize that rise, keeping it more balanced.
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Nourishment
The goal of pro-metabolic eating is to consume nutrient-dense foods that provide your body with all the micronutrients it needs to function optimally. Think of ancestral diets and nutrition, where people primarily ate real, whole foods packed with nutrients that the body can use efficiently.
Bio-Individuality
Bio-individuality means that everyone is different and has different medical histories, bodily needs, and priorities. Meaning that there isn’t a “one size fits all” for nutrition. While the above principles are a great place to start, implementing them into an effective lifestyle plan will require some nuance.
Benefits of a Pro-Metabolic Diet
Whether or not you specifically label it as a pro-metabolic diet, focusing on nutrient-rich whole foods and balanced meals can benefit metabolic health.
Improved Metabolism
Focusing on nutrient-dense foods and eating regularly spaced meals can help your metabolism function at its best. While no specific food will "boost" your metabolism, choosing foods that support metabolic health through blood sugar balance and nutrient density is essential. Consuming a variety of nutrient-dense foods provides the vitamins and minerals needed to keep your metabolism functioning optimally. Many B vitamins, for instance, are crucial for cellular respiration and energy production.
Hormone Balance
Certain foods and eating habits can help maintain healthy hormone production and balance. For example, eating regularly can support blood sugar and insulin levels. Consuming meals that include a balance of macronutrients-proteins, fats, and carbohydrates-along with fiber can help prevent rapid spikes and crashes in blood sugar levels. Nutrient-dense foods also supply the nutrients needed for optimal hormone production. For instance, foods rich in B vitamins, magnesium, zinc, and selenium are fundamental in hormone synthesis and balance.
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Weight Management
Your metabolism is closely tied to weight management, as it’s responsible for converting food into energy and regulating the use of that energy by cells. Any diet that emphasizes balanced meals with nutrient-dense foods supports weight management. Foods high in protein and fiber can help increase satiety, reducing the likelihood of overeating and promoting a healthy weight.
Enhanced Digestion
A pro-metabolic diet includes whole grains, fruits, and vegetables rich in fiber. These foods provide prebiotics that helps feed the healthy bacteria in the GI tract and improve digestion and gut health.
Other Potential Benefits
- May promote weight loss and weight management.
- Support chronic disease management.
- Boosts energy and improves sleep.
Foods to Eat on a Pro-Metabolic Diet
There are a few versions of a metabolic diet, but most encourage healthy, nourishing foods that “are close to nature.” This follows somewhat along the lines of the Paleo diet, but this eating plan includes more whole grains and fruits. The goal of these goods is to satisfy the body’s needs by increasing energy and decreasing cravings and hunger cues. Foods that tend to be encouraged on this diet include:
- Leafy greens
- Whole grains
- Root vegetables
- Fish
- Poultry
- Beef and liver from grass-fed cows
- Eggs
- Raw milk, cheese, and butter from grass-fed cows
- Oils (coconut oil, avocado oil, and olive oil)
- Bone broth
- Coffee
- Fruit
- Natural fruit juices (orange juice)
- Dark chocolate
- Natural sweeteners (honey and maple syrup)
Some limited foods include refined vegetable oils, refined grains, added sugars, and excessive nuts. The thought is that these foods are hard to digest or lead to increased fat stores, slowing your metabolism and leading to possible weight gain.
5 Tips for Following a Pro-Metabolic Diet
If you are interested in a pro-metabolic eating plan, there are some tips proponents suggest along with eating the foods they recommend.
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- Eat within the first few hours of waking: Proponents of this eating plan recommend eating shortly after waking as they feel this gives your metabolism a jump start and helps process the energy from the food you eat better.
- Eat every 2-3 hours: Rather than eating just three meals a day, it is recommended that you eat something every few hours, continually supplying your body with energy and feeding your metabolism. This will also prevent you from making decisions on an empty stomach when you are overhungry.
- Pair carbs with protein at every meal: Include both carbohydrates and protein every time you eat. While the carbohydrates are broken down within an hour, protein takes two to three hours to be broken down and digested. This gives your body a constant supply of energy, keeps your blood sugar stable, and helps keep you feeling full.
- Don’t forget about stress and sleep management: Practicing stress management techniques to keep your cortisol levels down, along with getting good sleep, are also important for supporting a healthy metabolism.
- Incorporate strength training: Adding strength training to your exercise routine helps build muscle mass and reduce fat stores.
Building a Pro-Metabolic Meal
Now that we have all of the fundamentals in order, you are ready to build yourself a nourishing and supportive meal.
- Build your meal around protein: Protein is the foundation for meals. It is a nutrient powerhouse and can help to give you an idea of what direction you want your meal to go.
- Make sure you are eating enough: You should be feeling full, energized, and have stable energy for 3-4 hours after a meal.
- Combine macronutrients: Carbs, fats, and proteins. Try to get some of each in every meal and snack! This will help to balance those blood glucose levels and keep you from getting hangry.
How to Meal Prep Pro-Metabolically
- Prioritize Protein: The first step in meal prepping is to make sure you have lots of easy-to-grab protein on hand, such as cooked chicken, cooked beef (either ground or a roast typically), and cheese.
- Batch cook rice: Rice is versatile and can easily be made more nutrient-dense by cooking in bone broth.
- Load up on Fruits: Fruits are rich in minerals, are a great source of carbohydrates, and are quick and easy to prep.
- Sourdough: Aim to cook a batch of sourdough tortillas and a loaf of bread each week.
Is Pro-Metabolic Eating a Fad Diet?
Pro-metabolic eating isn’t necessarily a fad diet, as many of the above principles are supported by research and can be applied to a healthy, balanced diet. However, if it’s taken too far and there are feelings of guilt or shame if you choose items not on the included foods list, it really isn’t better than any other popular diet. Ultimately, the key is to prioritize whole, minimally processed foods, listen to your body's cues, and find a balance that works for you. Whether you choose to label this way of eating as "pro-metabolic" or not, incorporating these principles into your diet can support your health.
Sample Pro-Metabolic Recipes
Here are a few pro-metabolic recipes to try out:
Egg and Avocado Toast
This easy breakfast sandwich can be assembled quickly in the morning and is perfect for breakfast or a mid-morning snack.
- Mash ½ a medium avocado in a bowl.
- Toast 1 slice of whole grain bread and spread the avocado on top.
- Slice 1 hard-boiled egg into 5-6 slices and lay them on the avocado.
- Sprinkle with salt and pepper.
Roasted Salmon and Broccoli over Farro
Farro is an ancient grain that comes from wheat. It has a nutty flavor that pairs nicely with fish or chicken.
- Place 1 cup of rinsed farro in a saucepan with 3 cups of bone broth. Bring it to a boil, reduce the heat, and let it simmer for 45 minutes to an hour. It should be chewy and al dente.
- While the farro is cooking, preheat the oven to 375°F. Line a sheet pan with parchment paper.
- Season 2 salmon fillets with salt and pepper and a little lemon zest. Place it on one end of the sheet pan.
- Cut the broccoli into flowerets and toss them with olive oil, salt, pepper, and lemon zest.
- Place the sheet pan in the oven and roast the salmon and broccoli for 20 - 30 minutes or until the salmon reaches an internal temperature of 145°F. The broccoli should be lightly browned around the edges, and the stems should be tender.
- Sprinkle both with some lemon juice and serve over the farro.
Quick Afternoon Smoothie
A delicious dark chocolate smoothie is a filling afternoon treat.
- Place one frozen banana and kefir in a blender and blend until smooth.
- Add 2 Tbsp. of dark cocoa.