How to get a fast metabolism?

By Ritika Samaddar in Nutrition And Dietetics

Jan 24 , 2022 | 2 min read

How to get a fast metabolism?

Having a fast metabolism is something everyone craves as it does not let you put on weight, but if you are underweight, it will be challenging for you to gain weight. 

What does a fast metabolism mean?

A high metabolism means more calories are burnt at rest and during activities. Do you know 80% of your energy is invested in normal resting functions such as maintenance of body temperature, respiration etc.? About 10-20% of your energy is utilized in daily activities such as walking, running etc. 

Signs of fast metabolism 

Let’s look at the signs of fast metabolism- 

It is difficult for you to gain weight
Your body temperature remains high even at a resting state.
You feel hungry even after having complete meals.
You miss periods even if you are not pregnant.
You urinate frequently. 

Fast metabolism foods

If you want to increase your metabolism, diet plays a major role in it. High metabolism foods include-

Protein-rich foods such as fish, meat, legumes, seeds, nuts, egg
Mineral-rich foods- The thyroid gland is the gland that regulates your metabolism. Selenium and iron are necessary minerals for your thyroid functioning. So take iron and selenium-rich foods such as legumes, seafood, nuts, seeds, meat.

Chilli peppers- Chilli peppers contain capsaicin that helps boost your metabolism.
Other fast metabolism diets-
  • Coffee and tea
  • Apple cider Vinegar

Fast metabolism diet

A fast metabolism diet chart consists of three phases-
Phase 1(Day1 and 2) - This phase is meant to calm the adrenal glands and decrease the stress.
Phase 2(Day 3 and 4)- In this phase, stored fat is unlocked, and muscles are built.
Phase3( Day5, 6 and 7)- In this phase, heat generation and fat burning get accelerated.

Phase 1

What to eat - You take food with a Low Glycemic index, low fat and moderate protein, such as
  • Brown rice
  • Oatmeal
  • Quinoa
  • Lentils
  • Apples
  • Oranges
What not to eat
  • Wheat
  • Milk-based products
  • Refined cereals like cornflakes, bread, buns
  • Corn
  • High-fat meats

Phase 2

You can take low carb, low fat and high protein food items. 
What to eat
  • Leafy greens
  • Onions
  • Broccoli
  • Egg whites, lean meats like chicken and fish
  • Cabbage
  • Asparagus
What not to eat
  • Corn
  • Wheat
  • Fruit
  • Fruit juices
  • Milk-based products
  • High-fat meat
  • Refined sugar

Phase 3

What to eat
  • Avocados
  • Salmon
  • Cauliflower
  • Olives
  • Nuts, seeds
  • Coconuts
  • Beans
  • Berries
What not to eat
  • Peaches
  • Oranges
  • Poultry
  • Wheat
  • Corn
  • Milk-based products
  • Refined sugar

Sample fast metabolism diet

Phase 1
Breakfast- Oats with Apple
Lunch- Quinoa Salad  + Orange
Dinner- Brown rice + Lentils
Breakfast- Egg white+ Blanched Broccoli
Lunch- Arugula+ Grilled chicken
Dinner- Asparagus and steamed vegetables
Phase 3
Breakfast- Smoothie of berries and avocado+ nuts
Lunch- Salmon+ Cauliflower
Dinner- Quinoa  salad with beans
Note- This is a sample fast metabolism diet, but every person has a different requirement of calories. So contact your dietician to get a personalized diet plan.