Pro-metabolic Diet: Best Foods for Metabolism and Tips

It seems a new diet fad always comes along, promising weight loss and improved health. One that is gaining some traction is geared toward increasing your metabolism through the food you eat and is called a “metabolic diet,” often referred to as a “pro-metabolic diet.” The most common types of pro-metabolic diets are the Ketogenic (keto) diet and the Atkins Diet.

Our body uses food differently, and some foods and eating patterns can speed up the metabolism while others slow it down. This diet focuses on eating healthy foods, including lean meats, fruits and vegetables, and whole grains. It discourages eating foods high in saturated fat and sugar, which proponents feel are heavily “processed.” It also encourages eating frequent small meals over two to three large meals daily. 

Rather than a strict diet that focuses on calorie counting or restricting foods, it is more of a wellness lifestyle and something that can easily be incorporated into most people’s daily life. The question, however, is whether what we eat really affects our metabolism.

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What is a Metabolic Diet? 

Have you ever wondered if what you eat and how you eat could speed up your metabolism? Are foods speeding up your metabolism or making it work more efficiently? 

The idea behind a metabolic diet is that eating certain foods speeds up your metabolism and causes you to burn more calories and lose weight faster. Does it work? Well, maybe. So, let’s look at what people say about the metabolic diet and its pros and cons. 

Benefits of a Pro-Metabolic Diet 

A pro-metabolic diet is a healthy way of eating that includes lots of fruit, vegetables, whole grains, and lean protein. It focuses on eating more foods that positively impact your metabolism. 

While little research is available on this specific diet and how it impacts your metabolic rate, more of these healthy foods fall in line with other healthy eating plans like the Mediterranean and DASH diets and may have some health benefits. 

May promote weight loss and weight management 

Eating more nutrient-dense, whole foods such as fruits, vegetables, whole grains, lean protein, and less added sugar and fat can help manage weight. They tend to be high in fiber and protein that are satiating, which helps with maintaining a healthy weight. 

Support chronic disease management 

As with other healthy diets like the Mediterranean diet, this way of eating may reduce the risk of chronic diseases like diabetes and heart disease and reduce oxidative stress that can lead to chronic disease.⁹ 

Boosts energy and improves sleep

When you have a strong and healthy metabolism, your energy levels also tend to be high, and some research suggests sleep quality improves with more time being spent in restorative sleep.⁴

Improves digestion and promotes gut health

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. 

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. 

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. This may be discouraging news for people who follow intermittent fasting guidelines, but the pro-metabolic diet can always be adjusted to meet your needs.

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.  

3 Pro Metabolic Recipes to Try Out 

Below are three pro-metabolic recipes to try out and incorporate into your meal plan for the upcoming weeks. 

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. Just be sure to have a few hard-boiled eggs in the refrigerator so you are ready to go. 

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. It takes about an hour to cook. You can have it cooking while you roast the broccoli and salmon.

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. This one uses vanilla kefir with dark cocoa and bananas. Place one frozen banana and kefir in a blender and blend until smooth. Add 2 Tbsp. of dark cocoa powder and blend until smooth and it has a dark chocolate color.