5/21/17

FOOD AND
METABOLISM
By Taelin Lanier ~ KSC Dietetic Intern ~ May 17, 2017

Why should I care?

As a member of TOPS, you get a lot of benefits: good friends, fun memories,
new recipes and major support, but your ultimate goal is to lose or maintain
weight. For this reason, I got word that many of you are interested in the origin
of weight loss- our metabolism. Even more so, you want to know what you can
do, if there is anything, that can help this boost your metabolism. This is a very
good question and very relevant to your weight loss journey.
My goal is to uncover the truth behind these metabolism boosting claims. I did
my best to use research and evidence based studies to support the
statements made so that you can walk away knowing exactly what is not
valid about such metabolism boosting claims.

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Objectives
Recall four factors that affect
metabolism
Discuss whether or not certain
foods boost metabolism
Identify two metabolic factors
you have some control over

https://w w w .coverm eem ploym entsolutions.com /m indfulness-key-fitness-

diet-success/

WHAT IS
METABOLISM?
The sum of processes our body uses to store and release energy

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Defining Metabolism
Storing energy in our body happens in Releasing energy from our body happens
the form of building tissue. in the form of breaking down tissue.

Building bones when growing Using the sugar stored in our blood after we eat
Building muscle from working out Burning fat stored on our body when were active
Building fat stores from excess intake of calories Breaking down muscle for energy if fasting

Photos: https://www.bunnings.com.au/diy-
advice/home-improvement

Food is for building

and burning
When we eat food, our body breaks down the food
into calories. It then has two options: store it to build us
or burn it to fuel us.

Building: If you do not move or use the energy from your

food, your body stores it and builds your tissues. Typically
as adults it is in the form of fat (unless we need to do some
rebuilding i.e. increasing muscle or healing wounds).

Burning: If you move around and use the energy from

your food, your body uses energy as immediate fuel.
Calories are burned and are not stored as fat.

Unfortunate fact: Your body has more mechanisms to gain

weight then it does to loose weight
Photo: http://www.abnormalliving.com/how-
and-when-we-store-and-burn-body-fat/

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FOUR FACTORS OF
METABOLISM
Genetics ~ Muscle Mass ~ Hormones ~ Wellness

Genetics
Fast metabolisms: Have an increased Unfortunate fact: Woman more so than men
ability to burn fat or a decreased ability are predisposed to gain weight easier. Certain
to take in and/or store fat. ethnicities are also predisposed.
Slow metabolisms: Have a genetic
disorder that predisposes them to eat
more food or gain weight easier.
Altered genes: Have genes that turn
on by environment cues that
encourage weight gain.

Most of us are somewhere in the middle!

http://zingfy.com/emag/an-introduction-to-body-types-all-indian-women-
must-know-this/

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Muscle Mass
Muscle burns more energy than fat.
Photo:
The more muscle the faster your http://www.leeleedesi
metabolism. gns.us/chair-exercises-
for-seniors.html
Example: Men typically have easier
time losing weight because they
have more muscle mass.

Resistance training builds muscle. This

can help with sustained weight loss
more than cardio.
Examples: Hills, stairs, weights,
body weight training, resistance
bands.
Photos:
Fortunate fact: you can build muscles http://www.irishtimes.co
m/life-and-style/health-
even after menopause! family/fitness/how-
weightlifting-is-raising-
the-bar-for-women-s-
health-1.2735926

Hormones
Three groups of hormones (appetite, sex, and stress hormones) control much of our metabolism.

Appetite Hormones regulate how Sex Hormones regulate how

much we eat and store. much fat our bodies keep on.
Ghrelin: makes us hungry, Estrogen: made from fat cells
encourages eating. discourage fat loss
Leptin: makes us full, discouraged Androgen: encourages fat
eating gain in abdomen.
Insulin: encourages the body to
use food as fuel or store it as fat.
Stress Hormones?
Glucagon: encourages the body
to use stored energy (fat) as fuel.

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Wellness
Stress Sleep
Fight or Flight: adrenaline, cortisol 7.5 to ~9 hours recommend
Constant life stressors cause our
body to continuously secretes these < 6 hours found to cause metabolic
hormones havoc. Correlation to
We arent using it to run or fight. It is Increased BMI
being released and after our body
Increase intake of sugary foods
then restores it and continues to
store food. Higher cortisol levels
Pleasure: happy hormones like Overeating
dopamine and endorphins are
released when we eat, sleep,
engage in activity and
relationships. These balance out
stress hormones.

What are the Four factors affecting metabolism?

1 2

3 4

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CAN FOOD
INCREASE
METABOLIC RATE?

In General...
Sustained, very restrictive, diets (800-1000-kcal) decrease metabolic rate.
o Body thinks it is starving.

Eating increases metabolic rate for about 2 hours after a meal.

o Body has to use energy to breakdown food = boosted metabolism

Gradual total calorie deficit promotes weight loss

o Slow and steady wins the weight loss race.

Are there certain foods

that increase our
metabolism enough to
loose weight? Photo:
https://teacher.desmos.com/activitybuilder/custom/570e8a97e9be1c940799ad5a

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Apple Cider Vinegar
What They Say
Pectin promotes satiety
Makes you crave whole foods
Increases digestion
Helps absorb iron which boosts metabolism
Improve blood sugar levels
Potassium in ACV lowers blood pressure
Coconut Oil
What They Say
MCT increases metabolic rate
MCT encourage body to burn stored fat
MCT increases fullness
Saturated fat promotes risk of heart
diseases
Limitations: Much of the
research has commercial bias ad
was done with extracted MCT oil
and not whole coconut oil.
5/21/17
What Research Says
More pectin in an apple
Candida infections?
Stomach acids are more acid than vinegar
Iron does not boost metabolism
Science on rats. Questioning use in humans.
More potassium in a banana or potato
Photo:
https://clipartfest.com/
What Research Says
Metabolism rate can increase by 5% (up to
200 kcal) in men and those with normal BMI
Correlated with weight loss, fat loss, and
decreased waist circumference
Body becomes more efficient with
increased use
No short term increase in blood lipid levels
It must be used to replace fat source and
coupled with decreased calorie intake
Photo:
https://clipartfest.com/
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What to do?
Apple Cider Vinegar: If you like, use it. If you dont dont worry. If you want to try, cook
with it!
Coconut Oil: If you like replacing coconut oil as main cooking fat, using 1-2 T per day
may assist in modest short term weight loss when on a lower-calorie diet. It is important
to note this is not addition to other fats like butter, fried foods, pastries and oils.

Conclusion
1. These are not a miracle foods that will ramp up metabolism so much so, that extra
calories can still be ingested.
2. These can be used healthfully in addition to healthier eating habits, physical activity,
decreased stress and calorie restriction.
3. These are not proven weight loss cures.

Zingy Mustard Dressing Go-Nuts Granola

Ingredients Ingredients
2 cups Old Fashion Oats, raw
cup Maple Syrup or Honey
cup Raw Nuts, chopped
cup Dijon Mustard
cup Sunflower or Pumpkin Seeds
2 T Apple Cider Vinegar
cup Unsweetened Dried Fruit, chopped
cup Olive Oil
2-3 T Maple Syrup or Honey
tsp Garlic Powder
2 T Coconut Oil

Directions Directions
1. Preheat the oven to 300 F.
1. Pour ingredients into a clean jar.
2. Combine all ingredients in a mixing bowl and use
clean hands to mix well to coat; it will be sticky but
2. Shake vigorously and drizzle
thats the fun part!
over salad.
3. Spread the mixture in a thin layer on a baking
sheet and bake for 10 minutes, until very lightly
toasted.
Yield: 1.5 cups 4. Store in an airtight container for up to a week.
Serving Size: 2 Tbsp Yield: a little over 3 cups Serving Size: 1/2 cup

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What you can do to

boost metabolism!
Include physical activity
1 hour of moderate to intense (use the breath
test) 5 days a week -National weight control
registry
Add resistance training to build muscle
Reduce Stress
Engage in enjoyable activities
Take time for deep breaths
Sleep More
7-9 hours
Napping counts
Healthy fats + protein
Tuna, salmon, walnuts, flax seeds
Soy & soy products, protein powders, skim milk
Photos: google.images/clipart

GOAL?

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Sources
http://w w w .healthyfoodguide.com .au/articles/2011/june/m yths-busted-can-certain-foods-speed-your-m etabolism
W ardlaw s Perspectives in nutrition
http://w w w .m edscape.com /view article/718170_3
Kovacs EM R, M ela DJ. 2006. M etabolically active functional food ingredients for w eight control, O besity Review s; 7:59-78. - See m ore at: [http://0-
w eb.b.ebscohost.com .ksclib.keene.edu/ehost/pdfview er/pdfview er?vid=6&sid=95ff560f-be18-4005-be97-b473cfbfe61a%40sessionm gr120]
St-O nge M . 2005. Dietary fats, teas, dairy, and nuts: potential functional foods for w eight control, Am erican Journal of C linical Nutrition; 81:7-15 10.1111/j.1399-
3038.2008.00718.x - See m ore at: http://w w w .healthyfoodguide.com .au/articles/2011/june/m yths-busted-can-certain-foods-speed-your-
m etabolism #sthash.0oW 1BVss.dpuf
For PH of various vinegars https://w w w .superfoodly.com /health-benefits-of-apple-cider-vinegar-uses/
Hot ingredient of the m onth Apple cider vinegar http://0-search.ebscohost.com .ksclib.keene.edu/login.aspx?direct=true&db=ccm &AN=103991953&site=ehost-
live&scope=site
Tuffs, Ask an Expert on AC V http://0-search.ebscohost.com .ksclib.keene.edu/login.aspx?direct=true&db=a9h&AN=119171618&site=ehost-live&scope=site
http://w w w .precisionnutrition.com /leptin-ghrelin-w eight-loss
http://w w w .todaysdietitian.com /new archives/070115p26.shtm l
https://w w w .ncbi.nlm .nih.gov/pm c/articles/PM C 2929498/ Int J Endocrinol. 2010; 2010: 270832. Published online 2010 Aug 2. doi: 10.1155/2010/270832 and M etabolism :
*
An O verview Sunil Sharm a and M ani Kavuru
http://w w w .m edscape.org/view article/502825
http://w w w .psyneuen-journal.com /article/S0306-4530(00)00035-4/fulltext
https://academ ic.oup.com /aje/article/164/10/947/162270/Association-betw een-Reduced-Sleep-and-W eight-G ain
St-O nge M P; Bosarge A; G oree LL; Darnell B; St-O nge, M arie-Pierre; Bosarge, Aubrey; G oree, Laura Lee T; Darnell, Betty M edium chain triglyceride oil consum ption as part
of a w eightloss diet does not lead to an adverse m etabolic profile w hen com pared to olive oil (J AM C O LL NUTR), O ct2008; 27(5): 547-552. (6p) http://0-
search.ebscohost.com .ksclib.keene.edu/login.aspx?direct=true&db=ccm &AN=105561002&site=ehost-live&scope=site
Effects of M edium -C hain Triglycerides on W eight Loss and Body C om position: A M eta-Analysis of Random ized C ontrolled Trials Karen M um m e, PG DipSc, W elm a
Stonehouse, PhD , https://doi.org/10.1016/j.jand.2014.10.022

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