Boost Metabolism Without Reducing Calories

Eat Healthy Without Worrying About Calories

basal metabolic rate

Metabolism is more about energy than weight loss. Usually, articles and other materials for boosting your metabolism are related to weight loss. It is true that metabolism has to do with burning calories, but obese people usually have a high natural basal metabolic rate. Metabolism is more about the energy it receives from your diet and how it is disbursed throughout your body for vital functions. 

Calorie Restrictions is Bad

Calorie restrictions and rapid weight loss makes it increasingly difficult to lose more weight as it disrupts your basal metabolic rate (BMR) by slowing it down; a faster BMR burns more calories at rest, but it does not necessarily lead to weight loss because obese people usually have higher BMR's naturally (Cleveland Clinic).

Metabolism is Not About Weight Loss or Gain

Research has shown that people who consumed more of their daily calories as protein, had a higher metabolic rate (Olsen). You gain weight by taking in more calories than you burn, not because of your metabolism being slow; metabolism is more about how much energy from food and drink the body needs (Mayo Clinic). The body uses this energy for movement, growth, development, and reproduction brough about by enzymes with special functions within anabolism and catabolism (Sánchez López de Nava, Arturo, and Avais Raja). 

Anabolism and Catabolism

"Anabolism and catabolism are controlled by circadian rhythms, and both are important for the development, growth, and maintenance of an organism’s cells" (BD Editors).

Insulin triggers anabolism - helping to store energy and maintain tissues - which is why overweight people are at a higher risk for diabetes, they stop producing insulin - which stores sugar as energy - instead of keeping sugar inside the blood causing higher than normal levels (Rush). An example of catabolism is when the body breaks down food into molecules to be used as energy such as glycolysis (Marcin). 

Eating Healthy Boosts Your Metabolism

Plant foods rich in iron and magnesium are great for your metabolism, especially when paired with vitamin C because it helps to absorb iron which supports vital organs like your heart and lungs. Vitamin C itself boosts your metabolism along with B vitamins and calcium (Hopp). Finding foods such as lentils that contain resistant starch, a different kind of fiber, helps people lose weight because of the way the body digests this type of fiber, temporarily blocking the body's ability to burn carbs and burning up recently eaten fat and stored up fat instead (Mattheis). 


Boosting your metabolism and metabolic rate is definitely possible by eating certain foods. This does not mean you will lose more weight. Boosting your metabolism will help your entire body function better and more efficiently. 

It is not good to reduce calories. Instead, eat healthy without worrying about the number of calories you take in. Your body will naturally boost your metabolism by eating healthy instead of reducing your basal metabolic rate by purposely reducing your caloric intake. 

Works Cited 

Cleveland Clinic. “Metabolism: What It Is, How It Works and Disorders.” Cleveland Clinic, 30 Aug. 2021,

Mayo Clinic. “Can You Boost Your Metabolism?” Mayo Clinic, 10 Nov. 2020,

Sánchez López de Nava, Arturo, and Avais Raja. “Physiology, Metabolism.” PubMed, StatPearls Publishing, 2022,

BD Editors. “Anabolism.” Biology Dictionary, 13 Feb. 2017,

Rush. “How Metabolism Really Works | Rush System.”,

Marcin, Ashley. “Catabolism vs. Anabolism: What’s the Difference?” Healthline, Healthline Media, 7 Mar. 2018,

Olsen, Natalie. “Top 10 Metabolism Boosting Foods: Food List and Other Tips.”, 22 May 2019,

Hopp, Devin. “15 Metabolism-Boosting Foods Science Says You Should Eat.” Byrdie, 27 Mar. 2022, Accessed 7 Feb. 2023.

Mattheis, Christine. “These Protein-Rich Foods Will Light Your Metabolism on Fire.” Prevention, 7 Dec. 2018, Accessed 8 Feb. 2023.


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