You’ve probably heard that yourmetabolismis the culprit of weight fluctuations and that following a specific diet or taking certain supplements can significantly rev it up. Your metabolism fuels your body’s essential processes, from breathing and digesting food to pumping blood, meaning you cannot control it completely.However, there are certain things you can do to support it.
One of the best things you can break from today to support your metabolic health isnot eating enough. Metabolism consists of a cascade of reactions that happen in your body to utilize the nutrients from the food you eat, explainsElizabeth Shaw, M.S., RDN, CPT, a nutrition expert. “Every cell of the body is involved in metabolism in order to provide energy to fuel your daily activities,” she says. So when you don’t consume enough calories, your body doesn’t have enough energy to support all that it needs to do.
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And not putting enough into your tank can lead to numerous health consequences.
Why Is Under-Eating Bad for Your Metabolic Health?
“Under-eating, or eating fewer calories than your metabolism burns every day, can be harmful to your metabolism, as your body will adapt over time to use fewer calories,” saysCaroline Thomason, RD, CDCES, a dietitian based in Washington, D.C. Over time, an inadequate intake can lead to nutritional deficiencies, a weakened immune system, increased risk for chronic conditions, higher stress levels and low energy. More specifically, data has shown that irregular eating patterns, such as eating breakfast one day but skipping it the next, are associated with increased risk of chronic conditions such as type 2 diabetes, cardiovascular disease and obesity.
Furthermore, calorie restrictions can increase levels of cortisol (aka the stress hormone), which slows your body’s normal functions, including your metabolism.Not to mention all the other negative consequences of increased stress, such as feelings of anxiety, restless nights of sleep and an increased likelihood of choosing less nourishing foods.
Luckily, research has found that consuming enough macronutrients and micronutrients is essential for a well-functioning metabolism.So, to help keep your metabolism in tiptop shape, here are a few tips on what you can start doing to make sure you are eating enough.
How to Eat for Metabolic Health
Set Daily Meal Times
We know there are days when you may feel so busy that you don’t even have a moment to step away to eat. However, everyone deserves time to refuel. Not breaking for mealtimes and having a sporadic schedule, such as eating breakfast at 8 a.m. one day, skipping it the next and then not digging into your first meal until late afternoon the following day, isn’t doing your metabolism any favors. Research states it may also impact your internal clock, also known as circadian rhythms, which influences the functioning of many systems within your body, including your metabolism.
Brainstorm what time of day works best for you to have breakfast, lunch and dinner on most days of the week, and then block off at least a 15-minute window around those times to stick to a more consistent eating schedule.
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The Bottom Line
Eating enough each and every day will provide you with more energy, help you meet your nutrient needs and support a well-firing metabolism. Restricting calories, following a fad diet or frequently skipping meals can lead to poor metabolic health. Eating enough is linked to a stronger immune system, reduced risk of chronic and preventable diseases, meeting macronutrient and micronutrient needs and overall better metabolic health.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Metabolism.Cena H, Calder PC. Defining a Healthy Diet:Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.Nutrients. 2020; 12(2):334. doi:10.3390/nu12020334National Institutes of Health.Calorie restriction, immune function, and health span.Manoogian ENC, Chaix A, Panda S.When to eat: the importance of eating patterns in health and disease. JBiol Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105Barrea L, Verde L, Camajani E, et al.Effects of very low-calorie ketogenic diet on hypothalamic–pituitary–adrenal axis and renin–angiotensin–aldosterone system.J Endocrinol Invest. 2023;46(8):1509-1520. doi:10.1007/s40618-023-02068-6Mentzelou M, Papadopoulou SK, Papandreou D, et al.Evaluating the relationship between circadian rhythms and sleep, metabolic and cardiovascular disorders: current clinical evidence in human studies.Metabolites. 2023;13(3):370. doi:10.3390/metabo13030370Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Metabolism.Cena H, Calder PC. Defining a Healthy Diet:Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.Nutrients. 2020; 12(2):334. doi:10.3390/nu12020334National Institutes of Health.Calorie restriction, immune function, and health span.Manoogian ENC, Chaix A, Panda S.When to eat: the importance of eating patterns in health and disease. JBiol Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105Barrea L, Verde L, Camajani E, et al.Effects of very low-calorie ketogenic diet on hypothalamic–pituitary–adrenal axis and renin–angiotensin–aldosterone system.J Endocrinol Invest. 2023;46(8):1509-1520. doi:10.1007/s40618-023-02068-6Mentzelou M, Papadopoulou SK, Papandreou D, et al.Evaluating the relationship between circadian rhythms and sleep, metabolic and cardiovascular disorders: current clinical evidence in human studies.Metabolites. 2023;13(3):370. doi:10.3390/metabo13030370Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
MedlinePlus.Metabolism.Cena H, Calder PC. Defining a Healthy Diet:Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.Nutrients. 2020; 12(2):334. doi:10.3390/nu12020334National Institutes of Health.Calorie restriction, immune function, and health span.Manoogian ENC, Chaix A, Panda S.When to eat: the importance of eating patterns in health and disease. JBiol Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105Barrea L, Verde L, Camajani E, et al.Effects of very low-calorie ketogenic diet on hypothalamic–pituitary–adrenal axis and renin–angiotensin–aldosterone system.J Endocrinol Invest. 2023;46(8):1509-1520. doi:10.1007/s40618-023-02068-6Mentzelou M, Papadopoulou SK, Papandreou D, et al.Evaluating the relationship between circadian rhythms and sleep, metabolic and cardiovascular disorders: current clinical evidence in human studies.Metabolites. 2023;13(3):370. doi:10.3390/metabo13030370Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
MedlinePlus.Metabolism.
Cena H, Calder PC. Defining a Healthy Diet:Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.Nutrients. 2020; 12(2):334. doi:10.3390/nu12020334
National Institutes of Health.Calorie restriction, immune function, and health span.
Manoogian ENC, Chaix A, Panda S.When to eat: the importance of eating patterns in health and disease. JBiol Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105
Barrea L, Verde L, Camajani E, et al.Effects of very low-calorie ketogenic diet on hypothalamic–pituitary–adrenal axis and renin–angiotensin–aldosterone system.J Endocrinol Invest. 2023;46(8):1509-1520. doi:10.1007/s40618-023-02068-6
Mentzelou M, Papadopoulou SK, Papandreou D, et al.Evaluating the relationship between circadian rhythms and sleep, metabolic and cardiovascular disorders: current clinical evidence in human studies.Metabolites. 2023;13(3):370. doi:10.3390/metabo13030370
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
